Feel the burn! Get a pump! This is not just gym lingo but backed by science. We're talking about the mind-muscle connection on today's Quick Wits.

What if I told you that by focusing on the mind-muscle connection, you could maximize gains, achieve better efficiency, and push your body to its peak performance?

Learn how this conscious engagement during training can lead to more effective results and a deeper understanding of your body's capabilities.

Are you ready to let your mind lead your gains?

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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

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

Are you trying to gain muscle but still struggling despite being (or thinking you're in) in a calorie surplus?

Today we are tackling the hardgainer's dilemma: How do you eat enough to build enough muscle without putting on too much fat when you have an overactive metabolism, whacked-out hunger cues, and potentially years of trying to build without success?

Hardgainers can indeed create the conditions for muscle growth and overcome their genetic limitations. They can make impressive gains that they never thought possible.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

(2:04) What is a hardgainer?
(5:21) Strategic nutrition and training plan for muscle gain
(6:54) Metabolic adaptation
(9:25) Mental obstacles
(12:19) Four practical positive mindset shifts
(18:48) Consuming more calories than you burn
(20:16) Strategies to stay in the surplus
(30:08) Training for hardgainers
(36:47) Outro

Episode resources:

• MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)

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

"I'm so busy". "I don't have time." "I can't be consistent with my diet." "I just can't get motivated."

Sound familiar? These are just EXCUSES...and every excuse is really a solvable problem.

Today we dismantle the self-imposed barriers that keep us from attaining physical self-mastery. We reveal how 'lack of time', diet inconsistencies, and lack of motivation are not immovable roadblocks but rather solvable problems. We emphasize the power of perspective, the importance of flexibility in dieting, and the magic of discipline that may just be the secret ingredients needed for consistent and significant progress.

Let's dive in!

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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

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

Are you an avid podcast listener who binges on shows but struggles to integrate the information actively into your life?

In this episode, we have back on the show—for a record third time— Mr. Carl J. Berryman, the host of the Inspired by Impact podcast and one of my closest brothers from another mother.

Carl had me on, along with Paul Salter, on his show, and we discussed the very important concept of INTENTIONALITY—of being intentional, deliberate, and directive with your actions after you hear something notable, helpful, inspirational, or profound in some way.

How are you using all this content you consume? If you're a podcast listener like me, you've probably binged shows, even Wits & Weights, which I'm happy for, but are you actively applying that information to your life?

 Carl listens to this program and is an expert at implementing information, and he will demonstrate the Mental Muscle Up (MMU) approach to show you how to accomplish this yourself. All I ask is that you attempt it in this episode.
__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

(3:32) Importance of being more than a passive content consumer
(5:50) Role of intentionality in daily life
(8:25) How Carl curates what he listens to
(11:58) Process for active improvement from passive listening
(13:36) Applying and refining the MMU process to Wits & Weights episodes
(34:09) Unexpected actions resulting from podcast listening
(35:51) Advice for those overwhelmed by information without change
(37:34) Managing and prioritizing content takeaways
(40:27) Accountability in the MMU process and involving others
(48:18) Examples of behavior or mindset changes from podcast takeaways
(52:53) Learning from unsuccessful podcast takeaway implementations
(54:54) Aligning actions with core values and avoiding reactionary changes
(1:02:12) Carl's biggest regret with his health and fitness
(1:07:34) Outro

Episode resources:

• The Brotherhood Bootcamp Training Manual (free digital copy)
• Inspired by Impact – A Podcast for Men
• IG: @ignitetheimpact

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

Today, we're talking about a non-negotiable trait every lifter needs to cultivate: assertiveness in the gym.

It's not just about etiquette; it's about safety, efficiency, and respect—both for yourself and for others.

Tune into today's Quick Wits to learn how!

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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

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

Are you ready with your gifts for this holiday season? Whether you’re shopping for a fitness enthusiast or someone just starting their fitness journey, I have you covered.

Today, I’m answering a question I get all the time about what equipment is most useful in your gym bag or your home gym, so rather than focus on the big stuff like a power rack or barbell, I put together a budget-friendly list for you just in time for the holidays or any occasion where you’re looking for a gym-related gift or toy to buy.

Stick around for the entire episode because I might have one bonus idea near the end.

Also, I’m not including affiliate links or anything like that because this is more about the equipment itself, the benefits, and how and why you’d use them. But if you want to know what I use in the gym or ideas for you or someone you like, just hit me up on IG  @witsandweights or by email at [email protected].

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

(2:58) Dip belt (dips, calf-raises, belt squats)
(5:32) Lifting straps (deadlifts, rows, shrugs, pull-ups)
(9:38) Any power rack attachments [multiple in one]
(14:21) 12” box for box squats, step-ups, and others
(16:27) Microplates (BB and DB types)
(19:19) Deadlift jack
(21:15) Wrist wraps (wear them properly!)
(24:15) BONUS
(26:59) Outro

Episode resources:

• Say hi to Philip on IG @witsandweights
• Email at [email protected]

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

Is procrastination holding you back from achieving everything you want?

It might be due to one of these 4 unmet needs.

Procrastination isn't just a time management issue; it's an emotional one. In today's episode, we take a deep look into the four unmet needs that often lead to procrastination: being overwhelmed by complex tasks, fear of not being good enough, paralysis by analysis, and the need for perfection.

Listen to today's Quick Wits to find out how to overcome them and reclaim control over your time!

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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

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

Are you struggling to achieve your fat loss goals? You might be making one of these common mistakes!

Today, we will go over why females should think twice before jumping right into a fat loss phase, the 5 most common fat loss mistakes women make, and how to set yourself up for a successful, healthy, and sustainable fat loss phase.

Two-thirds of my clients are female, and most of them are over 35, putting them squarely in the peri- and post-menopause phases where hormones become an even more sensitive factor during fat loss, though it doesn’t have to be a deal-breaker.

I wanted to create this episode to focus specifically on aspects like low energy availability, carbs, and even the discomfort of change that comes up most frequently with my female clients and listeners.

You can grab my totally free guide called “FEMALE FAT LOSS” now available HERE or at witsandweights.com/free. It’s a nicely organized summary of all the topics discussed on today’s show as a reminder of what’s important, mistakes to avoid, and how to approach successful fat loss.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:47] Low energy availability
[8:01] Training fasted
[12:28] The 5 nutrition mistakes women make before  a fat loss phase
[26:06] How to have a successful fat loss phase
[42:55] Hormonal imbalances can cause fat loss plateaus
[45:34] Proper food tracking
[49:19] Get a coach or join the community
[53:27] Outro

Episode resources:

• Female Fat Loss Guide (free)
• Jeremiah Bair's podcast: Living Lean

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

What does the latest research say on optimal protein intake, distribution, and sources?

Are you feeding your muscles enough protein or just feeding misconceptions?

Get ready to debunk the myths and clarify the facts about protein. From the significance of protein in muscle growth to optimal protein consumption, we'll break it down to the most digestible bits of knowledge you need.

Protein during fat loss, for your training, extremely high protein, and more to enhance your physical self-mastery, improve your nutrition, and transform your body composition.

Tune in now for this protein-packed episode!

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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

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

Are you scared that carbs will make you fat and avoid them completely? Did you know that a balanced diet rich in carbohydrates is not just good but essential for building strength muscle, and shedding fat?

Today, I will be going over all the reasons why, 9 reasons in particular, eating a moderate to high carb diet—or what I like to call a balanced and healthy amount of carbs—is absolutely essential if your goal is to build muscle, get stronger, improve your body composition, get leaner, and yes even make fat loss easier.

Let’s call this the “I love carbs, and you should too” episode. You’ll definitely want to share this with a friend, especially if they’re a low-carb or keto zealot who loves to brag about how they haven’t looked at, let alone eaten a potato or bowl of oatmeal in a while. They are leaving massive gains on the table, and this is a very fast road not only to skinny fat but to a miserable existence in terms of enjoying your food.

If I sound a bit sarcastically aggressive today, it’s because I lived the low-carb delusion for an entire decade and paid the price. Now that my bloodstream is flooded with nature’s sweet glycogen drug 24/7, I look back and feel sorry for my carb-deprived former self and want nothing more than for YOU to put that person in the rearview mirror, too.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:44] Carbs are beneficial to muscle growth
[7:34] Energy for high-intensity workouts
[8:52] Glycogen replenishment
[10:16] Protein sparing and mTOR activation
[11:56] Insulin release and hormone balance
[15:45] Prevent muscle protein breakdown
[18:05] Carbs optimizes testosterone to cortisol ratio
[20:02] Reduce muscle soreness post-workout
[21:18] Support muscle retention
[23:58] Improve overall performance
[27:13] Outro

Episode resources:

• Ep 124: How to Use Progressive Overload the RIGHT way to Build Strength and Muscle (Even in 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