Ever wonder why you keep eating when you're not actually hungry? 

The battle between emotions and rational decisions plays out most visibly in our eating habits, causing you to go "off track" (and sometimes way "off the rails"). Sound familiar?

Today's episode explores emotional eating through a completely different lens... using data and structure to identify patterns and solutions so you can stop flying blind and finally conquer emotional eating.

You'll discover why tracking certain metrics reveals surprises about your eating behaviors, how meal timing dramatically affects your psychological relationship with food, and tips to bridge the gap between analytical approaches and emotional intelligence.

Main Takeaways:

• Understanding patterns through tracking creates awareness without becoming obsessive
• Strategic meal timing and composition significantly influences emotional eating behaviors
• The powerful "if-then" approach creates a framework for managing challenging food situations
• Consistency in eating patterns helps your body develop safety signals that reduce stress eating
• Creating a balance between structure and flexibility is key to sustainable habits

Episode Links:

• Follow the Don't Call Me Skinny podcast for more great content from Sarah Krieger
• Listen to the companion episode about the psychological side of emotional eating: The Hidden Triggers Making You Overeat Without Realizing It

Timestamps:

0:01 - Emotional eating through a data lens
8:36 - Using data without becoming obsessive
15:43 - What to do based on your data
23:36 - Powerful "if-then" strategies when life trips you up
27:08 - Meal timing -> emotional eating patterns
31:11 - Macros for managing hunger
36:32 - Hunger vs. cravings
42:11 - The solution after years of dieting

Support the show

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

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

👥 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 part of this conversation on Anna’s podcast “Get Strong and Healthy” where Philip breaks down how to train for aesthetics without sacrificing your health.

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Are you healthy just because you look the part? Strong from the outside but running on empty? Chasing steps, supplements, and skinny without feeling your best?

If you’ve been chasing surface-level goals, it might be time to rethink what true vitality looks like.

Today, Anna Clough, founder of Strong and Healthy and host of the “Get Strong and Healthy” podcast, unpacks what it means to pursue health and longevity. We’re talking about energy, vitality, muscle, metabolism, and how to build a strong body that lasts, without falling into diet culture extremes or burnout.

Don’t miss part two of this special collab—head over to Anna’s podcast to hear Philip break down the aesthetics side of the conversation.

Main Takeaways:

• Looking fit isn’t the same as being healthy
• Strength training is essential for longevity, bone density, and vitality
• Building muscle supports hormones, insulin sensitivity, and metabolism
• Crash diets and restriction backfire on long-term health
• You can look and feel great without sacrificing your well-being

Timestamps:

02:40 – Why you can’t chase every goal at once
05:38 – Biohacking vs. basics: what actually matters
09:31 – Muscle mass, injury prevention, and aging
11:25 – The “bulky” myth and strength as empowerment
14:47 – Bone health, lifting heavy, and real progress
18:33 – Dumbbells, barbells, or machines?
20:40 – Nutrition for health vs. diet culture extremes
23:01 – The danger of crash dieting and rapid weight loss
26:39 – Can you be too lean? What real health feels like
30:09 – Using blood sugar tracking to improve vitality
33:22 – Best ways to improve cardiovascular fitness

Get the other part of this conversation on Anna’s podcast “Get Strong and Healthy” where Philip breaks down how to train for aesthetics without sacrificing your health.

Support the show

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

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

👥 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

Book your FREE 15-minute Rapid Nutrition Assessment (not a sales pitch) and have me personally audit your training and nutrition approach or go to witsandweights.com and click "Free Nutrition Audit"

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Feeling stuck between competing fitness goals? Unsure whether to focus on fat loss, muscle building, or maintenance?

In this episode, I share a real live recording of a 15-minute Rapid Nutrition Assessment with Sam, who wasn't sure which direction to take her fitness journey next despite already establishing solid nutrition and training habits.

Sam has made impressive progress with her nutrition and training habits but struggles with competing goals: wanting to build muscle and improve bone density while maintaining the lean physique she worked hard to achieve. 

Having previously reached 14% body fat, she loved how she looked and felt, but found this difficult to maintain long-term. Now at 18%, she's hesitant about entering a building phase that might push her away from her aesthetic comfort zone.

You'll discover why the choice between building muscle and staying lean doesn't have to be binary, and how finding the right balance can transform both your physique and long-term health.

Main Takeaways:

• Why "aggressive maintenance" might be the perfect approach for building muscle without sacrificing leanness
• How to increase training intensity to improve bone density and muscle growth
• The importance of strength-focused training versus hypertrophy for overall health outcomes
• Why adding just 50-100 calories can make a significant difference in your body's ability to build muscle

Timestamps:

0:01 - Why you might be torn between competing fitness goals 
4:11 - Bone density, muscle building, and training intensity 
12:04 - Choosing between maintenance, fat loss, or muscle gain
15:44 - Why small calorie increases help with building muscle
19:44 - What is true maintenance?
21:51 - Improving bone density 

Support the show

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

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

👥 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

Is fat loss really made in the kitchen (combined with strength training)?

Or do we have it backward?

This episode examines why building muscle must be your first priority for any successful physique transformation... even before worrying about calorie deficits or macros.

You'll discover how strength training creates the metabolic foundation that makes fat loss dramatically easier, why muscle tissue acts as your body's "glucose sink" improving insulin sensitivity, and how this approach leads to better regulated hunger signals and more sustainable results than traditional dieting.

Let's challenge what the fitness industry teaches about weight loss and give you a more efficient starting point for your transformation.

Main Takeaways:

• Building muscle first creates a metabolic environment where fat loss becomes dramatically easier
• Strength training improves insulin sensitivity through the "glucose sink" effect
• The right approach allows you to eat more food while achieving better results
• Building a muscular foundation changes your entire relationship with nutrition and fitness

Episode Resources:

• Follow The B.Rad Podcast for more great content from Brad Kearns

Timestamps:

0:01 - Why the traditional approach to fat loss is backward
8:54 - Why fat loss shouldn't be your first priority
15:32 - How strength training cascades to better eating habits
19:38 - How lifting prevents metabolic disease
23:27 - How your metabolism adapts to increased food intake
31:44 - The Norwegian training revolution: eat more, train harder
39:35 - Why even the "perfect diet" is not enough without training
47:22 - Walking as essential daily movement
57:27 - How walking more improves health markers
1:03:03 - The simple approach to starting with strength 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 Wits & Weights Physique University (WWPU)

👥 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: https://physique.witsandweights.com/

--

The advice to "just put in the reps" sounds motivating, but does it always work?

Today I'm sharing something interesting, something sad, and calling some people out.

Support the show

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

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

👥 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 part of this conversation on Isaiah’s podcast “Fat Loss Forever” to hear Philip expose 10 more myths!

--

Think fasting fixes everything? That carbs are the enemy? Or that intuitive eating is where everyone should start?

You’re not alone. You're being misled by an industry built on half-truths.

Today, Isaiah Mitchell, the owner of Relentless Pursuit Coaching and host of the "Fat Loss Forever" podcast, dismantles 10 of the most persistent fat loss myths keeping you stuck. From the fasting hype and cardio obsession to hormone blame and the lie that clean eating must be perfect, he brings the science and the nuance to help you stop spinning your wheels. 

Catch the companion episode of this two-part special collaboration on Isaiah’s podcast where Philip breaks down 10 other myths, including metabolism, fasted cardio, and fat loss over 40.

Main Takeaways:

• Intermittent fasting isn't magic, it only works if it helps you eat fewer calories
• Intuitive eating is a skill you earn, not how you start
• Cardio alone won't get you lean, strength training builds the body you want
• Carbs, sugar, and seed oils aren't the enemy, context and calories are king
• Your dream body won't fix your life, mindset and habits matter most

Timestamps:

03:02 – Myth 1: Intermittent fasting is a magic fat loss method
11:25 – Myth 2: Intuitive eating is the best place to start
15:47 – Myth 3: Cardio is the key to fat loss
22:45 – Myth 4: Carbs make you gain fat
31:40 – Myth 5: Lifting makes women bulky
35:15 – Myth 6: You must eat clean 100% of the time
41:10 – Myth 7 and 8: Sugar and seed oils are toxic
51:01 – Myth 9: Hormones are the reason you're not losing fat
54:33 – Myth 10: Your dream body will solve everything
1:00:01 – Outro

Get the other part of this conversation on Isaiah’s podcast “Fat Loss Forever” to hear Philip expose 10 more myths!

Support the show

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

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

👥 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 Wits & Weights Physique University and get 2 weeks free plus access to your first challenge. Transform your physique in a way that optimizes both health and aesthetics with a personalized nutrition plan and workout programs that align with your goals. Go to witsandweights.com/physique

--

Feeling guilty about wanting to look good? To have visible abs, a perky butt, or bulging biceps?

It's time to shed that unnecessary burden. 

The fitness industry has created a false dichotomy between training for health versus training for appearance, making many feel ashamed about aesthetic goals. 

Yet research reveals these pursuits are actually aligned, with the body composition that looks good typically being the same one that optimizes health markers.

You'll discover why your desire for a better physique isn't shallow but actually connected to both biological drivers and psychological well-being... and how pursuing reasonable aesthetic goals provides benefits that extend far beyond fitness.

Main Takeaways:

• Health and aesthetics aren't opposing forces; they're complementary goals that largely overlap
• The body fat levels considered visually appealing align with optimal health markers
• Pursuing aesthetic goals develops life skills that transfer to other areas
• Building muscle is both aesthetically beneficial and critically important for long-term health

Timestamps:

0:01 - Breaking free from guilt about aesthetics (how you look)
2:22 - The false divide between health and appearance 
8:27 - When clients whisper their aesthetic goals
10:17 - The science that connects looks and health
14:06 - Psychological benefits of physique goals
17:11 - The evolutionary reasons we care about looks
22:15 - Balancing aesthetics and health in practice
28:53 - How physique development skills transfer to success in life
34:30 - Embracing both health and aesthetics

Support the show

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

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

👥 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 your free Nutrition 101 for Body Composition guide at witsandweights.com/free to learn exactly how to set up your macros (including CARBS!), calories, and meal timing to support your metabolism.

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Your "healthy" low-carb diet might be secretly working against you by elevating your stress hormones and slowing your metabolism.

Beyond the immediate effects of energy crashes and stalled weight loss, emerging research reveals a deeper, more concerning connection between carb restriction, stress hormones, and metabolic health.

If you've been experiencing (or want to avoid) energy crashes, stalled fat loss, or feeling unusually stressed, there could be a physiological connection between your carbohydrate intake and cortisol levels that's sabotaging your results.

This episode reveals the research-backed connection between low-carb diets and elevated cortisol, and how this hormonal response can trigger a cascade of metabolic effects that make fat loss harder, not easier.

Discover the optimal carb approach that supports your metabolism, thyroid function, and training performance while keeping stress hormones in check.

Main Takeaways:

• Low-carb diets trigger a stress response that elevates cortisol, even without a calorie deficit
• Chronically elevated cortisol can suppress hormones and slow your metabolic rate
• Carb timing can help manage cortisol levels
• Carbs should be reintroduced gradually if you've been on a very low-carb diet

Episode Resources:

• Download the Nutrition 101 for Body Composition guide
• Try MacroFactor for free with code WITSANDWEIGHTS

Timestamps:

0:00 - Why low-carb diets might be working against you
2:25 - The hidden connection between carbs, stress, and metabolism
4:13 - How carb restriction increases cortisol levels
7:04 - Impact on thyroid function and metabolic rate
9:39 - What happens to workouts and performance
12:49 - Finding your optimal carb intake
17:23 - Tips to reintroduce (or increase) carbs in your diet
22:58 - The bidirectional relationship between cortisol and metabolism

Support the show

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

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

👥 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 my free Ultimate Home Gym Guide with exact equipment recommendations, budget breakdowns, and sample layouts: https://www.witsandweights.com/free/ultimate-home-gym-guide

--

Imagine waking up, throwing on your favorite workout clothes, and walking just a few steps to your fully-equipped personal training space. 

No commute, no waiting for equipment, no membership fees—just you and the weights, ready when you are. 

This is the reality of owning a home gym, and it might be more accessible than you think.

In this special bonus episode, I'm sharing my complete guide to building a home gym that saves you time, eliminates excuses, and gives you total control over your training environment.

We cover everything from the pros and cons of having a home gym to space requirements, flooring options, and equipment recommendations that work for any budget. 

I'll walk you through exactly what you need to start with (for under $1,000), what to add as you progress, and how to eventually build a complete setup that rivals commercial gyms.

Whether you're dealing with limited space, tight budget, or just wanting to eliminate the hassle of commercial gyms, this episode gives you a blueprint to creating your perfect lifting environment at home.

Episode Resources:

• Free Ultimate Home Gym Guide: https://www.witsandweights.com/free/ultimate-home-gym-guide

Timestamps:

2:40 - Pros and cons of a home gym
10:10 - Space requirements and location
16:15 - Flooring options (including a very inexpensive, quick hack)
18:50 - The "core 4" basic equipment to get started
32:52 - Additional equipment as you become more advanced
41:29 - Premium equipment for the ultimate setup

Support the show

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

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

👥 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

Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.

–

Is macro tracking hiding the real reason you're stuck? What if ditching calorie counting helped you lose more fat, without the burnout?

I’m joined by Christina McClurken (aka Your Healthy Bestie), a former physical therapist turned functional nutritionist. She shares her system that helps burned-out dieters lose fat without logging every gram. You’ll learn why traditional tracking might be the wrong solution, how to reconnect with your body’s hunger signals, and what six metabolic pillars can completely change your approach to fat loss.

Christina McClurken is a functional nutritionist specializing in women's metabolic health. Creator of the Metabolic Revival Method, she focuses on helping women break free from diet culture using six foundational pillars. Her no-number tracking system helps clients reduce stress while still making sustainable progress toward fat loss.

Today, you’ll learn all about:

05:21 - Christina’s six pillars of metabolism
06:46 - How to track food without numbers
09:42 - Daily weighing as a learning tool
12:38 - Using plate structure for portion control
17:29 - When is someone ready for fat loss?
20:59 - How blood sugar affects hunger and cravings
24:37 - Movement, muscle, and blood sugar balance
27:58 - The role of indulgent foods in weight loss
29:03 - Dealing with metabolic adaptation
37:46 - The truth about stress and nervous system regulation
44:48 - Gut health as a vital part of fat loss
54:36 - The #1 habit for fat loss success
58:55 - Outro

Episode resources:

• Website: yourhealthybestie.com
• Instagram: @its_christina_mcclurken 

Support the show

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

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

👥 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