Download my free Nutrition 101 for Body Composition guide to implement these principles with exact calorie and macro targets:
https://www.witsandweights.com/free/nutrition-101-guide

--

Tired of regaining the weight or losing muscle every time you diet? Sick of feeling like garbage during fat loss phases?

Today I'm breaking down The 3+3 Model, a science-based framework for optimal fat loss that separates what you absolutely need from what's just nice to have.

Learn the 3 foundational elements you must have in place for effective fat loss (the non-negotiables), plus 3 powerful enhancers that can take your results to the next level (the optimizers).

This isn't about suffering through chicken and broccoli or earning your carbs with cardio. It's about engineering a fat loss process that preserves your hard-earned muscle, maintains your metabolic rate, and actually feels sustainable.

Main Takeaways:

• The 3 Non-Negotiables form the foundation of effective fat loss
• The 3 Optimizers enhance your results once the foundation is in place
• Weight loss is not the same as fat loss – this model ensures you lose fat while preserving your hard-earned muscle
• A properly executed fat loss phase can actually improve your body's future muscle-building capacity through enhanced insulin sensitivity and nutrient partitioning

Timestamps:

0:01 - Weight loss vs. fat loss and The 3+3 Model
4:12 - Non-Negotiable #1
7:41 - Non-Negotiable #2
11:02 - Non-Negotiable #3
15:05 - Optimizer #1
17:55 - Optimizer #2
20:56 - Optimizer #3
24:36 - How to put everything together
27:42 - Why a proper fat loss phase improves future muscle gain
29:11 - Final recap and tips to implement

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Physique University:
https://physique.witsandweights.com/

👥 Join our Facebook community for live Q&As & support

👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

📱 Try MacroFactor for free with code WITSANDWEIGHTS

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

Join Physique University (free for 2 weeks) to engineer your best physique using our science-based fat loss and muscle-building blueprint.

–

Do you feel like alcohol helps you relax? What if it’s quietly sabotaging your fitness, sleep, and focus? 

I welcome James Swanwick, former ESPN anchor and founder of Alcohol-Free Lifestyle, and we talk about why so many smart, health-focused people still drink, even when they know it’s holding them back. James breaks down the hidden impact alcohol has on your sleep, metabolism, hormones, and mindset, and why willpower alone isn’t the answer.

He also shares how to reframe your relationship with alcohol using science-backed tools from his book “Clear” and his 90-day program. If you’re serious about building a strong body and a clear mind, this might be the shift you didn’t know you needed.

Today, you’ll learn all about:

2:07 – How alcohol became culturally normal
5:07 – One drink a day still harms your brain
9:42 – The smiling assassins in our lives
13:14 – Alcohol vs food: the real cost
20:29 – The hormonal and metabolic toll
25:50 – Why “don’t drink” backfires
33:02 – Rewiring your environment and cues
38:19 – When to try non-alcoholic substitutes
42:34 – A glimpse into the alcohol-free life
47:32 – Outro

Episode resources:

• James Swanwick’s book: CLEAR
• Alcohol-Free Lifestyle podcast
• Instagram: @jamesswanwick

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Physique University:
https://physique.witsandweights.com/

👥 Join our Facebook community for live Q&As & support

👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

📱 Try MacroFactor for free with code WITSANDWEIGHTS

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

Download the FREE Precision Fat Loss Guide to choose one of 6 strategies designed for your experience, goals, and lifestyle:
witsandweights.com/free

--

What if shifting WHEN you eat could accelerate your fat loss results?

Most of us tackle dieting by reducing calories evenly each day, but research suggests there may be a more effective approach (and it's easy and even fun to implement).

Learn about a fascinating study that tested weekend refeeds against traditional daily restriction... with surprising results for muscle preservation and how your metabolism slows down during weight loss.

You'll discover how restructuring your weekly calories could significantly impact body composition outcomes, despite creating the same total weekly calorie deficit.

Maybe it is about calorie timing after all!

Main Takeaways:

• Traditional daily calorie restriction works, but research suggests strategic timing may offer muscle-preservation advantages
• The "Weekend Diet" approach maintains the same weekly deficit while distributing calories differently
• Targeted carbohydrate increases on specific days could help minimize metabolic adaptation
• Practical implementation requires careful calculation of weekly weight loss targets

Episode Resources:

• Download my FREE Precision Fat Loss Guide
• Try MacroFactor for free with code WITSANDWEIGHTS
• Link to 2020 study by Campbell et al.
• Previous episode: The #1 Reason to Eat More Carbs

Timestamps:

0:00 - Traditional dieting vs. the "weekend diet" (carb refeeds)
7:39 - Findings on fat-free mass preservation
9:23 - Metabolic impacts beyond muscle preservation
10:22 - Carbs, insulin, and muscle protein synthesis
12:02 - Anabolic signaling pathways
13:03 - Glycogen replenishment (training hard on Monday!)
15:44 - Psychological factors
16:38 - How to implement the Weekend Diet
21:32 - Leptin, refeeds, and hormones 

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Physique University:
https://physique.witsandweights.com/

👥 Join our Facebook community for live Q&As & support

👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

📱 Try MacroFactor for free with code WITSANDWEIGHTS

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

Get the other side of this powerful conversation on Brooke’s podcast ”Fitness Simplified,” where she interviews Philip on the muscle and metabolism side of perimenopause fat loss.

--

Are you over 40, doing everything right, but your belly fat won’t budge?

You’re not crazy. Perimenopause changes your entire physiology, and the old rules no longer apply. In this episode, Brooke Davis, founder of Elysian Women’s Wellness and host of the  ”Fitness Simplified” podcast, joins Philip to unpack the real reason your body is resisting fat loss and how to finally reclaim your results.

Don’t miss part two of this episode on ”Fitness Simplified,” where Brooke interviews Philip about building muscle and boosting metabolism during this critical stage.

Main Takeaways:

• Perimenopause creates hormonal chaos that impacts fat storage
• “Move more, eat less” is outdated advice for midlife women
• Stress, blood sugar, and undernourishment stall results
• Muscle is essential for fat loss, hormone health, and aging
• Nutrition timing and quality matter more than restriction

Timestamps:

2:51 – Hormonal chaos and your shifting physiology
6:13 – Vital reserve and burnout from your 20s
8:33 – Cortisol, estrogen, and weight gain
14:20 – Blood sugar, insulin, and fat storage
15:57 – How to eat to support hormones
19:19 – Simple habits to stabilize blood sugar
23:12 – The truth about fasting and low-carb diets
29:02 – Carbs, cortisol, and unlocking fat loss
33:09 – Lifting heavy and building muscle in midlife
35:54 – Smart cardio and stress recovery
36:39 – Where to start without another “diet”

Get the other side of this powerful conversation on Brooke’s podcast ”Fitness Simplified,” where she interviews Philip on the muscle and metabolism side of perimenopause fat loss.

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Physique University:
https://physique.witsandweights.com/

👥 Join our Facebook community for live Q&As & support

👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

📱 Try MacroFactor for free with code WITSANDWEIGHTS

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

Join our FREE Wits & Weights Facebook group to connect with other listeners who are applying these evidence-based approaches to their fitness journey (or search “Wits & Weights” on Facebook)

–

Have you tried to eat more freely, but old low-carb rules keep creeping in? What if the real issue isn’t carbs at all, but your identity?

I share the raw truth of my journey from strict keto and paleo to happily eating over 300 grams of carbs a day without guilt, without bloat, and with better results than ever. You’ll learn how I confronted disordered thinking, broke free from nutrition dogma, and rebuilt my beliefs around food and performance. If you’ve struggled with all-or-nothing dieting, this one’s for you.

Today, you’ll learn all about:

01:01 - Why I stopped fearing carbs
05:14 - First experiences with low-carb diets
10:50 - My paleo obsession and food dogma
14:36 - When training didn’t match my nutrition
18:05 - The breaking point that changed everything
23:45 - How I overcame my fear of carbs
29:06 - The identity shift behind better eating
32:30 - What actually changed when I added carbs
40:42 - Do carbs need to be high or low?
45:19 - Travel and tracking without a food scale
58:55 - Outro

Episode resources:

• Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/Android
  
  

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Physique University:
https://physique.witsandweights.com/

👥 Join our Facebook community for live Q&As & support

👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

📱 Try MacroFactor for free with code WITSANDWEIGHTS

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

Love the podcast? Support the show (for as little as $3/mo) and keep it completely ad-free with no "hidden" episodes! Go to:
https://www.buzzsprout.com/1870546/support

--

If you're struggling with fat loss that's slower than expected despite doing "everything right," this episode helps you figure out why.

I discuss my personal experience in my recent 7-week mini-cut and how a seemingly minor change in daily habits became the limiting factor, resulting in slower fat loss than in the past.

Text this episode to a friend who might be struggling with their progress!

Learn to identify your own Critical Path... the one thing currently constraining your progress regardless of how well you execute everything else.

Main Takeaways:

• The Critical Path concept identifies what's truly limiting your progress
• Small changes in daily habits can significantly impact your results
• Data tracking is essential for uncovering hidden roadblocks
• The most effective intervention often requires less willpower than you think
• Your limiting factors shift over time as circumstances change

Timestamps:

0:01 - What is critical path and how does it relate to fat loss?
 6:50 - Philip's personal fat loss case study
11:59 - Why limiting factors change throughout your fitness journey
18:00 - Creating solutions for your specific situation
21:14 - How to identify your own Critical Path
24:51 - Working smarter and more efficiently for fat loss

Text this episode to a friend who might be enjoy it!

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Physique University:
https://physique.witsandweights.com/

👥 Join our Facebook community for live Q&As & support

👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

📱 Try MacroFactor for free with code WITSANDWEIGHTS

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question

--

If you have back issues, you might think heavy lifting isn't for you. 

Millions of people struggling with back pain believe they should avoid challenging exercises - especially heavy lifting. 

But what if avoiding heavier weights is actually keeping you from building the strong, resilient body and back that you need? 

Today we're answering a listener question from Kristen (a 51-year old woman with chronic back problems) about strength training with back issues and challenging conventional wisdom about what's actually good for your back.

Main Takeaways:

• Understanding the counterintuitive relationship between strength training and back health
• Why most people's approach to back problems may be making things worse
• The critical mental shift needed for successful strength development
• How to build confidence through proper technique and progression
• The surprising connection between rehabilitation and strength training

Timestamps:

0:01 - Strength training with back problems
3:22 - Common back issues with age
4:47 - 3 key principles for training for a stronger back
12:30 - How to start training effectively
16:09 - Fears of re-injury
22:18 - The surprising overlap between rehab and training

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Physique University:
https://physique.witsandweights.com/

👥 Join our Facebook community for live Q&As & support

👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

📱 Try MacroFactor for free with code WITSANDWEIGHTS

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

Join WWPU (Wits & Weights Physique University) to learn evidence-based approaches to building muscle and losing fat at any age. From strategies for women during peri/postmenopause to step-by-step systems for body composition... all designed to help you achieve your goals without confusion or misinformation. Learn more:
https://witsandweights.com/physique

--

"You can't build muscle during perimenopause." 

How many women have heard this discouraging statement from doctors, trainers, or social media? 

Today's episode shatters this harmful myth through the journey of my client Cynthia, who not only lost over 100 pounds but is now successfully building quality muscle during perimenopause.

If you've been told that hormonal changes during perimenopause mean you can't build muscle anymore or that muscle gain automatically means gaining excess body fat, this episode will change your perspective.

Cynthia reveals exactly how she's avoiding excessive fat gain while increasing muscle mass, and why the common advice about hormones and muscle building after 40 is entirely wrong.

Main Takeaways:

• Why building muscle is possible (and essential) during perimenopause
• How to distinguish between muscle gain and water weight fluctuations
• The mindset shift needed when transitioning from fat loss to muscle building
• Why tracking measurements matters more than the number on the scale
• How strength training becomes your most powerful tool against hormonal changes

Timestamps:

0:01 - Why muscle building during perimenopause matters
2:50 - The multiple benefits of building muscle after weight loss
8:49 - What finally worked for Cynthia's 100+ pound transformation
12:17 - Key mindset shifts she learned in Physique University
16:35 - Overcoming the fear of gaining weight during a bulk
21:41 - The importance of strength training during hormonal changes
28:53 - Optimal training frequency and exercise selection
33:33 - Targeting specific muscle groups effectively
45:04 - Pre-workout nutrition strategies that work
49:33 - Tracking progress beyond the scale
53:36 - The encouraging truth of muscle building at any age

Join WWPU (Wits & Weights Physique University) free for 2 weeks!

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Physique University:
https://physique.witsandweights.com/

👥 Join our Facebook community for live Q&As & support

👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

📱 Try MacroFactor for free with code WITSANDWEIGHTS

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

Sign up for the Fat Loss Blitz challenge to lose 3-7 pounds of fat in 2 weeks for the summer: http://witsandweights.com/physique

--

Is there a FASTER way to lose fat without sacrificing your hard-earned muscle? 

Yes! It's called the "micro-cut" and the goal is to lose between 3 and 7 lbs of fat in just 2 weeks.

But there's a catch...

Rapid fat loss is a more aggressive alternative for those who've already mastered the basics (training, tracking, protein, walking, and NOT dieting recently). It's a calculated approach that works remarkably well under the right conditions.

When I personally tested this method, I dropped 5 pounds almost entirely from fat while preserving muscle mass. Others who've followed the protocol have lost between 3-7 pounds in 2 weeks with minimal impact on strength. 

The approach is especially useful for breaking through plateaus or addressing hormonal challenges like those faced during perimenopause.

Ready to try it yourself? 

We're kicking off our Fat Loss Blitz challenge tomorrow.

Join us with a free two-week trial in Physique University to get the complete protocol, expert guidance, community support, and a chance to win a free coaching session. Discover what your body is capable of.

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Physique University:
https://physique.witsandweights.com/

👥 Join our Facebook community for live Q&As & support

👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

📱 Try MacroFactor for free with code WITSANDWEIGHTS

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question

--

Ever feel like your strength training goals are slipping away because of nagging injuries or mobility limitations? 

That persistent shoulder pain during pressing, the foot injury that flares up when walking, or those mobility restrictions that make certain movements feel impossible can be incredibly frustrating. But what if these challenges aren't roadblocks but redirections?

Today we're answering listener Tom's question about training with shoulder pain, foot issues, and mobility limitations. 

The truth is, everyone who lifts weights long enough will encounter physical limitations. The difference between those who continue making progress and those who stagnate isn't about genetic luck or perfect health—it's about mastering the art of training around limitations.

Learn the powerful mindset principles that allow you to continue building muscle and strength despite injuries or limitations, and why the most successful lifters aren't those with perfect bodies, but those who master the art of training around their constraints.

Main Takeaways:

• Why "adaptation, not abandonment" should be your fundamental training principle
• How constraints can actually accelerate your progress by forcing smarter training
• The expanded definition of progression beyond just adding weight
• Why compensatory patterns matter and how to become aware of them
• The importance of redefining what "progress" means when working around limitations

Timestamps:

0:01 - The challenge of training with limitations
2:16 - Why this affects lifters of all ages and experience levels
4:34 - The adaptation mindset vs abandonment
6:30 - Constraint as a catalyst for better training
10:13 - The primacy of progression principle
12:52 - Holistic adaptation management
15:39 - Compensatory awareness
17:06 - Deliberate variability in exercise selection
22:49 - Redefining progress beyond PRs
27:26 - Why limitations are redirections, not roadblocks

Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Physique University:
https://physique.witsandweights.com/

👥 Join our Facebook community for live Q&As & support

👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

📱 Try MacroFactor for free with code WITSANDWEIGHTS

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod