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Why can two people follow the same diet and training plan but get completely different results? Could your DNA explain why fat loss feels harder, or why recovery takes longer? And is genetic testing the breakthrough it claims to be or just another fitness gimmick?

With me is Joe Cohen, founder and CEO of SelfDecode, to separate the science from the scams. Joe shares what your genes can actually tell you about building muscle, losing fat, and preventing disease, and where the industry is misleading you. We also dig into how combining genetic data with lab work creates actionable steps you can measure and adjust over time.

Tune in to discover whether your DNA could be the missing piece in your fitness journey.

Today, you’ll learn all about:

0:00 – Intro
2:17 – Why most DNA health tests fail
6:44 – Marketing hype vs real science
9:59 – Moving beyond the fitness basics
12:01 – Diseases genetics can predict well
16:38 – Universal habits vs targeted actions
18:15 – How SelfDecode prioritizes recommendations
22:43 – Genes and training insights
27:22 – Pathways and functional genetics
31:17 – Combining genetics with lab work
38:07 – Joe’s story of food intolerance
45:45 – Where to learn more about SelfDecode

Episode resources:

• Website: SelfDecode.com
• Instagram: @mrbiohacker 
• Facebook: @selfdecode 
• X: @SelfDecode 

Support the show

🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Get your free Nutrition 101 for Body Composition Guide to learn the fundamentals of energy balance, macros, and meal timing for building muscle and losing fat: witsandweights.com/free

Get Chef's Foundry P600 Ceramic Cookware - 50% off at witsandweights.com/chefsfoundry

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Stop letting inaccurate metabolism estimates sabotage your nutrition goals. 

The fitness industry has convinced us that estimating metabolism requires expensive tests, fancy gadgets, or complex formulas, but there's one method that cuts through the noise using evidence, engineering, and efficiency.

Your fitness tracker says you burned 3,200 calories, online calculators recommend 2,400 for maintenance, and your metabolic test shows 1,850 RMR. They're all probably wrong.

Discover the one method gives you your actual daily calorie burn with scientific precision so you can run your next fat loss or muscle building phase confidently and with success.

Main Takeaways:

• Your metabolism has 4 components that fluctuate constantly
• Online calculators can be off by 300-600 calories per person
• Fitness trackers have 27-93% error rates for energy expenditure
• The only accurate method is to track calorie intake + trend weight over 3-4 weeks to reverse-engineer your actual TDEE
• This approach is self-correcting, personalized, adaptive, and works even with imperfect food logging

Episode Resources:

• Try MacroFactor for free with code WITSANDWEIGHTS - the app that automates metabolism tracking using the method discussed
• Get Chef's Foundry P600 Ceramic Cookware - 50% off at witsandweights.com/chefsfoundry

Related Episode:

• 4 Ways to Increase Your Metabolism by 500 to 1000 Calories per Day

Timestamps:

0:01 - Why most metabolism estimates are completely wrong
6:30 - Online calculators
9:10 - Fitness trackers and wearables
10:43 - RMR testing
12:29 - Measuring inputs/outputs vs. mechanisms/effects
15:10 - How to calculate your real TDEE
23:38 - My favorite app that does this for you
26:08 - Imperfect food logging, water weight, and metabolic issues
30:40 - Why you should start tracking TODAY
31:48 - Becoming the scientist of your own physiology

Support the show

🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Join the 90-Day Body Recomp Workshop tomorrow (Tuesday, August 19) at 12 PM Eastern for only $27 (replay included). Get Philip's complete system for simultaneous fat loss and muscle gain, plus a custom nutrition plan. Register at live.witsandweights.com

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Think you need a calorie deficit to lose fat? Or months of bulking followed by months of cutting to reshape your physique?

Think again.

Body recomp (the simultaneous loss of fat and gain of muscle) isn't just possible... it's achievable for most people under the right conditions. 

Your body can become remarkably efficient at energy partitioning, directing nutrients toward muscle growth while mobilizing stored fat for fuel. 

This episode breaks down exactly how this works: how your body can simultaneously burn fat and build muscle, often without scale changes.

Learn who can achieve this "impossible" feat and how to do it.

Main Takeaways:

• Body recomp is simultaneous fat loss and muscle gain, possible even at maintenance calories
• Your body actively partitions energy based on training stimulus and protein intake
• Beginners, detrained individuals, and overweight people have the highest recomp potential
• Scale weight becomes virtually useless - track strength, measurements, and photos too

Episode Resources:

• 90-Day Body Recomp Workshop - Tuesday, August 19, 12 PM Eastern ($27)
• Chef's Foundry P600 Non-Toxic Ceramic Cookware - 50% off at witsandweights.com/chefsfoundry

Timestamps:

0:01 - The scale weight paradox
3:45 - Body recomposition
5:06 - Why THIS is non-negotiable for recomp
6:48 - Energy partitioning and insulin sensitivity
9:30 - Who can achieve body recomp (spoiler: more people than you think)
12:27 - Detrained individuals
13:45 - Overweight or obese
15:09 - Older adults and advanced lifters
18:34 - What is required for body recomp & how to track
22:37 - Patience + realistic expectations
26:02 - Metabolic health improvements
28:39 - Sustainable physique development

Support the show

🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Register for the 90-Day Body Recomp Workshop this Tuesday, August 19th at 12pm Eastern (replay included) at live.witsandweights.com

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Tired of cutting and bulking (or just don't want to)? Frustrated with approaches that leave you either feeling too fluffy or too depleted?

Is there a middle ground that works instead?

Yes, it's called body recomposition or "body recomp" where you build muscle and lose fat at the same time.

Most people get stuck in the cut-bulk cycle, never feeling satisfied with where they land.

But body recomposition offers a smarter approach: a method that fuels muscle growth while still allowing for fat loss.

What You'll Learn:

• Why the scale lies during body recomp
• The 3 biggest myths keeping you stuck
• How "aggressive maintenance" works
• What metrics actually matter for tracking progress

Ready to dive deeper?

Join the 90-Day Body Recomp Workshop this Tuesday, August 19th at 12pm Eastern (replay + bonuses included).

Get the complete 3-phase plan, Physique & Biofeedback Tracker, training template, and a full month in Wits & Weights Physique University.

Register: live.witsandweights.com

Support the show

🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get your custom nutrition plan FREE (limited time): bit.ly/wwpu-free-plan

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Were women in the past weaker than men, or have we been sold a lie? What if prehistoric women could outlift most modern athletes? And how does understanding this history change the way you train today?

I’m joined by Anne Marie Chaker, author of Lift: How Women Can Reclaim Their Physical Power and Transform Their Lives. We break down archaeological evidence that shows ancient women had elite-level strength, explore how cultural narratives have stripped women of their physical identity, and reveal why midlife can be a prime time for building muscle. You’ll learn simple, sustainable ways to start lifting, structure your workouts, and rethink food as fuel, not the enemy.

Today, you’ll learn all about:

0:00 – Intro
2:24 – From journalist to competitive bodybuilder
4:30 – Archaeological proof of elite ancient women
7:07 – The Viking warrior who wasn’t a man
11:10 – The mixed messages of modern fitness culture
17:37 – How to fuel like an athlete
26:10 – Navigating perimenopause and training
30:05 – First steps for women new to lifting
36:10 – A brief history of strong women in sport
40:09 – How lifting shapes identity and mindset

Episode resources:

• Website: annemariechaker.com
• Book: Lift: How Women Can Reclaim Their Physical Power and Transform Their Lives
• Lift Substack
• LinkedIn: linkedin.com/in/anne-marie-chaker-62119317 
• Instagram: @annemariechaker 

Support the show

🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Get your free Nutrition 101 for Body Composition guide to understand the fundamentals of nutrition and personalize your calories/macros:
witsandweights.com/free

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Diet culture emerged in the 1920s, when calorie counting was invented, cigarettes were marketed as weight loss aids, and thinness became associated with moral virtue for the first time in American history.

Discover how the birth of modern diet culture 100 years ago created patterns we're still repeating today.

Main Takeaways:

• Dr. Lulu Hunt Peters invented calorie counting in 1918, selling 2+ million copies of the first diet bestseller
• Lucky Strike's "Reach for a Lucky instead of a sweet" campaign increased cigarette sales 300% by targeting weight-conscious women
• The moral dimension of dieting (connecting food choices to character and virtue) started in the 1920s and persists today
• Bizarre 1920s fads (grapefruit diets, tapeworm pills, vibrating belts) reveal humanity's eternal search for effortless weight loss shortcuts
• Energy balance remains the core principle, but now we understand the many other nutrition and lifestyle components that matter
• The desire for quick fixes is deeply human but misleading... sustainable success comes from embracing fundamentals

Episode Resources:

• Join Wits & Weights Physique University for $27/month - get your custom nutrition plan built for free when you use this exclusive podcast listener link: bit.ly/wwpu-free-plan
• Get Chef's Foundry P600 Ceramic Cookware - 50% off at witsandweights.com/chefsfoundry

Timestamps:

2:37 - Dr. Lulu Hunt Peters, calorie counting pioneer
6:42 - Cigarettes vs. sweets campaign
9:30 - Bizarre 1920s fads (grapefruit diet, tapeworms, and vibrating belts)
12:44 - What the 1920s got right about weight loss
15:18 - 3 major mistakes that persist today
19:17 - Why we still seek the same quick fixes 100 years later
22:21 - Sustainable fundamentals vs. magic solutions

Support the show

🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Get Chef's Foundry P600 ceramic cookware at 50% off plus a complete guide on cookware materials and safety at:
witsandweights.com/chefsfoundry

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Do you cook with nonstick pans, microwave with plastic containers, or wonder about materials you drink out of?

Learn about the science behind 3 major categories of chemical exposure from cookware and food packaging: microplastics, PFAS ("forever chemicals"), and plasticizers like BPA.

While avoiding fear-mongering, we discuss legitimate concerns about how these compounds might affect hormones, inflammation, and long-term health when exposure accumulates over time.

Plus, learn practical steps to minimize exposure without losing your mind over every container in your kitchen.

Main Takeaways:

• Microplastics from scratched cookware and PFAS from nonstick coatings are legitimate concerns worth addressing through simple swaps
• The "dose makes the poison" cumulative exposure over time matters more than occasional contact
• Easy wins include replacing scratched nonstick pans, using glass containers for microwaving, and choosing ceramic or stainless steel cookware
• Your body's detoxification systems are enhanced by the same foundational health practices we always discuss (strength training, quality nutrition, adequate sleep)

Timestamps:

0:02 - 3 categories of chemical exposure from cookware
3:20 - Microplastics
5:21 - PFAS "forever chemicals"
6:56 - Plasticizers, BPA, and aluminum leaching
8:38 - How these exposures might affect you
10:38 - Recommended cookware
14:46 - Should you be concerned?
19:25 - 3 levels of kitchen safety
21:30 - Avoiding food safety anxiety
22:17 - Recap for cookware, storage, and water

Try Chef's Foundry P600 ceramic cookware at 50% off - Swiss-engineered ceramic coating with removable handles, no PFAS, no Teflon: witsandweights.com/chefsfoundry

Support the show

🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Get 10% off SymptoGuard to manage GLP‑1 side effects and stay consistent with your eating and training.

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Are GLP-1 drugs like Ozempic secretly stalling your progress? Why are so many users quitting despite major weight loss?

I talk with Justin Silver, founder of SymptoGuard, who watched his father battle severe Ozempic side effects that nearly took his life. Justin shares the real reasons users struggle on GLP-1s and how these can derail your fitness and muscle goals even while losing weight. If you're taking or considering GLP-1s, this episode will help you manage side effects, protect your protein intake, and make the drugs actually work for you.

Today, you’ll learn all about:

0:00 – Intro
2:13 – Age, side effects, and body stress
4:49 – Justin’s father's Ozempic story
6:16 – What’s really causing the distress
8:23 – Lifestyle habits reduce symptoms
11:43 – Top 2 side effects that derail progress
14:15 – The problem with food noise
19:02 – What’s in SymptoGuard and why
21:57 – Clinical results: 50% less nausea
25:24 – GLP-1 trends: fewer injections, more side effects
28:44 – What doctors need to understand
33:32 – Where to learn more and get support

Episode resources:

• Visit witsandweights.com/symptoguard to learn more, view the ingredient label, etc.
• Instagram: @symptoguard and @thejustinsilver 
• Facebook:  @Symptoguard
• Youtube: @SymptoGuard 

Support the show

🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Get 10% off SymptoGuard to manage GLP‑1 side effects and stay consistent with your eating and training.

—

Are GLP-1 drugs like Ozempic secretly stalling your progress? Why are so many users quitting despite major weight loss?

I talk with Justin Silver, founder of SymptoGuard, who watched his father battle severe Ozempic side effects that nearly took his life. Justin shares the real reasons users struggle on GLP-1s and how these can derail your fitness and muscle goals even while losing weight. If you're taking or considering GLP-1s, this episode will help you manage side effects, protect your protein intake, and make the drugs actually work for you.

Today, you’ll learn all about:

0:00 – Intro
2:13 – Age, side effects, and body stress
4:49 – Justin’s father's Ozempic story
6:16 – What’s really causing the distress
8:23 – Lifestyle habits reduce symptoms
11:43 – Top 2 side effects that derail progress
14:15 – The problem with food noise
19:02 – What’s in SymptoGuard and why
21:57 – Clinical results: 50% less nausea
25:24 – GLP-1 trends: fewer injections, more side effects
28:44 – What doctors need to understand
33:32 – Where to learn more and get support

Episode resources:

• Visit witsandweights.com/symptoguard to learn more, view the ingredient label, etc.
• Instagram: @symptoguard and @thejustinsilver 
• Facebook:  @Symptoguard
• Youtube: @SymptoGuard 

Support the show

🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join)

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Get my new RESOLUTE 5-Day Powerbuilding template when you join Physique University to maximize both strength and muscle growth simultaneously at this link (special for podcast listeners to get a FREE custom nutrition plan when you join): bit.ly/wwpu-free-plan

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Most lifters choose between getting strong or building size.

Powerbuilding represents the intelligent marriage of strength training and hypertrophy, allowing lifters to make simultaneous progress in both areas without compromising either goal.

Discover why the traditional approach of switching between strength and hypertrophy programs limits your progress, and how Philip's new RESOLUTE 5-day powerbuilding design helps you create synergistic gains.

Main Takeaways:

• 3-week rep range rotations prevent adaptation loss while maintaining progress across all rep ranges
• Starting every session with your heaviest main lift when fresh maximizes neurological demand and drives all other lifts
• Developmental lifts reinforce main movements without competing, addressing weaknesses while adding complementary volume
• Dedicated back and arms specialization accelerates physique development without interfering with main lift recovery
• Intelligent deloading only when necessary (every 9-12 weeks) rather than forced periodic breaks

Episode Resources:

• Chef's Foundry P600 Cookware: Swiss-engineered ceramic coating with no PFAS, Teflon, or plastic components. Get 50% off at witsandweights.com/chefsfoundry

Timestamps:

0:01 - What is powerbuding for strength AND muscle?
3:15 - Why strength and hypertrophy training are synergistic
5:37 - 3-week rep range rotation system
10:08 - Main lifts and developmental variations
14:37 - Back and arms specialization
16:51 - Adaptive deloading
19:34 - Frameworks vs rigid programs
22:28 - Building both strength and size systematically

Get RESOLUTE when you join Physique U (and get a FREE nutrition plan with this special link): bit.ly/wwpu-free-plan

Support the show

🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)