The Myth of Reverse Dieting (Do THIS Instead) | Ep 389
Join the 10-Week Recovery Diet Workshop tomorrow (Tuesday, October 21) at noon Eastern. Get the complete evidence-based protocol for metabolic recovery without reverse dieting. Just $27 includes the full workshop, replay, 20-page protocol workbook, and bonuses.Register at: http://live.witsandweights.com--Reverse dieting promises to "fix" your suppressed (or "broken") metabolism through gradual calorie increases, but does it actually work?Is it the most efficient way to "recover" after a fat loss phase or years of dieting?Discover what the research actually shows about metabolic recovery, why reverse dieting creates convincing illusions of progress while delaying actual results, and what you should do instead if you're stuck at low calories heading into the new year.Episode Resources:Try MacroFactor for free with code WITSANDWEIGHTSJoin the 10-Week Recovery Diet Workshop (Tuesday, October 21 at noon ET) - $27 includes workshop, replay, 20-page guide, and bonuses:http://live.witsandweights.comTimestamps:0:00 - Reverse dieting hype vs. evidence 5:00 - Myth 1: Precision reveals "true" metabolism 10:05 - Myth 2: Maintenance is a fixed number 14:50 - Myth 3: Eating more without gaining fat 19:48 - Myth 4: Gradual increases drive recovery 24:25 - What actually drives recovery26:50 - The 6 steps of a proper recovery dietSupport the show🔥 Take our 2-minute Metabolic Quiz for a free, personalized fat loss blueprint with training and nutrition recommendations 🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism, fat loss, & muscle gain (20% off with VITALITY20) 🎓 Lose fat + build muscle in Physique University (use code FREEPLAN for a free custom nutrition plan) 👥 Join our Facebook community for fitness support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app)
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Why You Gained 5 Pounds in 3 Days (And Why It's Not Fat)
The scale jumps 3–5 pounds after you start eating more and your brain screams, “I knew it, fat gain!”Not so fast. We break down the real reasons behind that early spike and show you how to navigate the first two weeks with confidence (instead of fear). Why does the scale goe up 3-5 pounds or more so quickly? What's actually happening physiologically, and why do most people reverse course right when they should hold steady?If you've ever tried to "eat more" (reverse diet) and felt like you immediately started gaining fat, this explains exactly what's going on.Learn the complete 10-Week Recovery Diet at our live workshop this Tuesday, Oct 21 at noon Eastern. Learn the systematic approach to raising your intake so you can add up to 400-600 calories a day by New Year's without gaining more body fat.Register here: https://live.witsandweights.comSupport the show🔥 Take our 2-minute Metabolic Quiz for a free, personalized fat loss blueprint with training and nutrition recommendations 🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism, fat loss, & muscle gain (20% off with VITALITY20) 🎓 Lose fat + build muscle in Physique University (use code FREEPLAN for a free custom nutrition plan) 👥 Join our Facebook community for fitness support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app)
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Pain-Free Knees, Low Back, and Shoulders for Training LONGEVITY (Dr. John Rusin) | Ep 388
Get John’s new book Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body—Knees sore? Back tight? Shoulders giving out? You’re not broken, you’re just missing the system your body was built on.I talk with Dr. John Rusin, an internationally recognized strength coach, physical therapist, and author of Pain-Free Performance, about how to train hard without breaking down.John reveals why your knees, back, and shoulders fail together, and how the "pillar" (your hips, core, and shoulders) holds the key to lasting strength. We cover breathing and bracing for stability, rebuilding your deadlift safely, and the movement mistakes that cause chronic pain. You’ll learn how to train smarter, move better, and build real resilience so you can lift for life, not just the next program.Today, you’ll learn all about:0:00 – Intro2:43 – The pillar that powers pain-free strength4:19 – Breathing and bracing the right way8:22 – How to train hard without breaking down11:42 – The mistakes keeping you in pain16:38 – Why perfect form isn’t one size fits all19:26 – How to find your ideal squat setup27:32 – The deadlift myth that’s hurting your back41:12 – Why lunges are your secret weapon51:00 – Shoulder pain fixes that actually workEpisode resources:Pain-Free Performance (John’s new book)Dr. John Rusin’s website: drjohnrusin.comDr. John Rusin on Instagram: @drjohnrusin Dr. John Rusin on Youtube: @johnrusin3229 Support the show🔥 Take our 2-minute Metabolic Quiz for a free, personalized fat loss blueprint with training and nutrition recommendations 🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism, fat loss, & muscle gain (20% off with VITALITY20) 🎓 Lose fat + build muscle in Physique University (use code FREEPLAN for a free custom nutrition plan) 👥 Join our Facebook community for fitness support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app)
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Why You Can't Lose Weight on 1200 Calories (And What To Do About It) | Ep 387
Ready to escape the low-calorie trap and eat 400-800+ more calories while maintaining your body composition?Join the 10-Week Recovery Diet Workshop on Tuesday, October 21st at 12pm Eastern and get the complete protocol workbook plus 30 days in Physique University for just $27: https://live.witsandweights.com--Are eating very low calories, yet the scale won't budge, your energy is in the tank, and you're terrified to eat more?Discover what's going on with your metabolism, why "just eat less and move more" stopped working months ago, and the precise protocol for escaping this trap without gaining fat.Learn why reverse dieting doesn't work plus the 5 foundations that determine whether increasing calories will succeed or backfire.Main TakeawaysMetabolic suppression isn't "damage"How eating less leads to fewer calories, reduced training performance, and hormonal downregulation5 critical foundations must be in place before increasing caloriesRecovery dieting vs. reverse dieting and how long it takes to truly recoverEpisode ResourcesJoin the 10-Week Recovery Diet Workshop – Tuesday, October 21st at 12pm Eastern ($27, includes replay, 20-page protocol workbook, and your first month in Physique University) at https://live.witsandweights.comTimestamps0:00 - Why eating less stopped working 0:49 - Recovery vs. reverse dieting 4:56 - The Suppression Spiral explained 8:17 - Five foundations you must fix first 19:12 - How a recovery diet actually works 24:33 - Common failure points to avoid 27:55 - Do you really need recovery? 30:16 - Workshop invite and final takeawaysSupport the show🔥 Take our 2-minute Metabolic Quiz for a free, personalized fat loss blueprint with training and nutrition recommendations 🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism, fat loss, & muscle gain (20% off with VITALITY20) 🎓 Lose fat + build muscle in Physique University (use code FREEPLAN for a free custom nutrition plan) 👥 Join our Facebook community for fitness support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app)
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Women's Hormone Testing, Treatment, & Q&A
Register for the Live Q&A with Karen Martel taking place TODAY, October 14 at 12p ET / 9a PT, only in Physique University (replay available if you're listening to this later). Use code FREEPLAN to get a free custom nutrition plan when you join at physique.witsandweights.comGet hormone creams and oils without a prescription at witsandweights.com/karenmartel (use code WITSANDWEIGHTS for 10% off)--Enjoy this short replay (from Ep 135) with hormone specialist Karen Martel on how women should test testosterone, why SHBG changes your free hormone levels, and how fasting, carbs, and thyroid meds shape results. We share timing tips, key labs, the 5‑alpha pathway, and smarter steps before adding therapy.And what about intermittent fasting, keto, and carb cycling?Join us for today's Q&A with Karen Martel at 12pm ET / 9am PTSupport the show🔥 Take our 2-minute Metabolic Quiz for a free, personalized fat loss blueprint with training and nutrition recommendations 🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism, fat loss, & muscle gain (20% off with VITALITY20) 🎓 Lose fat + build muscle in Physique University (use code FREEPLAN for a free custom nutrition plan) 👥 Join our Facebook community for fitness support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app)
About Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
For skeptics of the fitness industry who want to work smarter and more efficiently to build muscle and lose fat. Wits & Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time.Nutrition coach Philip Pape explores EFFICIENT strength training, nutrition, and lifestyle strategies to optimize your body composition. Simple, science-based, and sustainable info from an engineer turned lifter (that's why they call him the Physique Engineer).From restrictive fad diets to ineffective workouts and hyped-up supplements, there's no shortage of confusing information out there.Getting in the best shape of your life doesn't have to be complicated or time-consuming. By using your WITS (mindset and systems!) and lifting WEIGHTS (efficiently!), you can build muscle, lose stubborn fat, and achieve and maintain your dream physique.We bring you smart and efficient strategies for movement, metabolism, muscle, and mindset. You'll learn:- Why fat loss is more important than weight loss for health and physique- Why all the macros (protein, fats, and yes even carbs) are critical to body composition- Why you don't need to spend more than 3 hours in the gym each week to get incredible results- Why muscle (not weight loss) is the key to medicine, obesity, and longevity- Why age and hormones (even in menopause) don't matter with the right lifestyle- How the "hidden" psychology of your mind can unlock more personal (and physical) growth than you ever thought possible, and how to tap into that mindsetIf you're ready to separate fact from fiction, learn what actually works, and put in the intelligent work, hit that "follow" button and let's engineer your best physique ever!
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