Frailty isn’t just about aging—it’s the loss of strength, muscle, and independence. But you don’t have to let it happen. Learn how these 2 essential habits keep you strong, mobile, and thriving at any age.

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⁠Ask a question for the podcast here⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

Early Warning Signs You’re Becoming ‘Frail’—and How to Prevent It as You Age

THIS type of exercise is the key to sustainable fat loss, metabolic health, and long-term well-being, especially as you age.

Without it, you'll lose muscle, so it's perhaps the one form of exercise we NEED to do as we get older.

A recent article highlights why it should be the foundation of your fitness routine.

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Ask a question for the podcast here⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

How to lose inches with the only workout you need

The “coffee loophole diet” claims that adding cinnamon, lemon juice, or butter to coffee can boost metabolism and aid weight loss.

But does this viral trend hold up to scientific scrutiny?

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⁠Ask a question for the podcast here⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

Is TikTok's coffee loophole diet legit?

The carnivore diet is making a comeback, claiming to optimize health by eliminating plant-based foods.

Meanwhile, vegan brands face shifting consumer preferences and scrutiny.

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⁠Ask a question for the podcast here⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

📱 ⁠Try MacroFactor for free⁠ with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

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References:

The carnivore is back. Are vegan brands out?

Why does this country consistently rank as one of the healthiest nations in the world?

The answer might be their school lunch program and cultural approach to nutrition.

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⁠Ask a question for the podcast here⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

Big reason one nation outlives the rest of the world

Discover 5 major food trends expected to dominate 2025, from protein-packed snacks to global spice blends. Are these trends worth your attention, or just marketing hype?

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⁠Ask a question for the podcast here⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

2025 food trends you're about to see everywhere

The 90-30-50 diet is trending for weight loss with three simple daily minimum targets: 90 grams of protein, 30 grams of fiber, and 50 grams of fat. But does it work, or is it just another fad?

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Questions or topics you want covered? Send a message to me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠@witsandweights⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

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References:

The 90-30-50 diet is going viral for weight loss: does it work?

You can’t out-exercise hours of sitting.

A new study shows how prolonged sedentary behavior affects metabolic health, even in those who meet exercise recommendations.

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Questions or topics you want covered? Send a message to me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠@witsandweights⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

Prolonged sitting negatively impacts metabolic health despite regular exercise

TikTok trends like "internal shower" drinks and dry-scooping pre-workout may look fun, but are they actually good for you? Some are helpful, others are hype, and a few could even harm your health.

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Questions or topics you want covered? Send a message to me on Instagram ⁠⁠⁠⁠⁠⁠⁠@witsandweights

⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

Viral TikTok nutrition trends: which should you avoid?

Could eating more protein help you age gracefully? A recent study shows that higher protein intake is linked to preserving muscle mass and strength in older adults, especially when paired with resistance training.

Philip (⁠⁠⁠⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠⁠⁠⁠) explains why older adults may need more protein than you think and how to integrate it into your daily routine. Stay strong and active at any age by focusing on this critical macronutrient.

⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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Further listening (from ⁠⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠⁠):

How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!) 

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References:

High-protein diets linked to improved muscle mass in older adults