Avsnitt
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Download the FREE Nutrition 101 for Body Composition guide to setup your calories, macros, meal timing, workout nutrition, and more to lose fat and build muscle
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Carbs have been blamed for weight gain for years, but is there real science behind it? Let’s break down the myth and what the research actually says about carbs and fat loss.
This is part 1 of a 5-part series on Nutrition Myths this week.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
Carb intake and weight gain
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→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As
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Your nutrition might be the missing link between you and better performance.
A new study reveals the strong relationship between your diet, strength, and endurance, and we’re breaking it all down!
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
Association between nutritional status, body composition, and fitness level of adolescents in physical education in Casablanca, Morocco
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Saknas det avsnitt?
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→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As
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Your nutrition needs to match your physiology and activity level—but how does this apply to individuals with physical disabilities who are also active?
Learn about a new study on dietary habits and body composition in this population, revealing the biggest takeaways that apply to EVERYONE, no matter their situation. Yes, even YOU!
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
Evaluation of the relationship between body composition and dietary habits of physically active people with disabilities
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→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As
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If you’re only using the scale (body weight) to track progress, you might be missing out on the bigger picture.
Today we break down why THIS is the real game-changer and how to track muscle and fat changes accurately.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
The Utility of Body Composition Assessment in Nutrition and Clinical Practice: An Overview of Current Methodology
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→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As
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The high-protein food trend is everywhere, but is it actually helping your diet, or is it just another marketing ploy?
With protein-packed everything on store shelves, we’re looking at whether these products are truly beneficial or just ultra-processed distractions.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
How protein mania took over the American grocery store
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→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As
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Lemons are often marketed as a health and weight loss hack, but do they actually live up to the claims? Today, we break down the real benefits, the overhyped myths, and the potential downsides of adding lemons to your diet.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
What Happens to Your Body When You Add Lemons to Your Diet
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→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As
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Could wearing a weighted vest help with bone density, metabolism, and muscle retention during menopause?
Some new research suggests it might—but how much of an impact can it really have?
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
Why the Menopause Set Is Obsessed With Weighted Vests
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→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As
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Trigger warning: the carnivore tribes and trolls may want to avoid this one. Otherwise you might end up eating an apple.
Some people swear by the carnivore diet for reducing inflammation, boosting energy, and fixing digestion—but does the science back it up when compared to any other dietary pattern?
Let’s take a breath, open our minds, step away from our tribes, and see what’s really going on with this all-meat approach.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As
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Berberine has been called “nature’s Ozempic” for blood sugar control and fat loss—but is it really as powerful as the hype suggests?
We analyze the latest research to see whether berberine is a game-changer or just another overrated supplement.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
Does Berberine Aid Weight Loss?
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→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As
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Beet juice is hyped for improving blood flow, endurance, and heart health, but is it worth adding to your daily routine?
A new study puts these claims to the test—let’s find out what really happens when you drink beet juice every day.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
What Happens to Your Body When You Drink Beet Juice Daily
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→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As
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Certain proteins are said to have anti-inflammatory properties, but how much does your choice of protein actually impact inflammation?
What about "anti-inflammatory" foods and diets in general?
We dive into the latest research to see if swapping protein sources can truly improve longevity and disease risk.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
4 Anti-Inflammatory Proteins You Should Be Eating, According to a Dietitian
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Think burning more calories requires more time in the gym? Think again.
Non-Exercise Activity Thermogenesis (NEAT) makes up 15-30% of your metabolism and can be the difference between fat loss success or frustration.
Here’s how to increase your calorie burn all day long—without formal exercise.
This is part 5 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need.
Download your free Nutrition 101 macros guide here.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
Non-exercise activity thermogenesis (NEAT)
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We all know workouts burn calories—but how much do they actually contribute to metabolism?
The Exercise Activity Thermogenesis (EAT) component of metabolism is often overestimated, especially for fat loss.
Find out why cardio alone won’t cut it, and what actually gives you the edge when it comes to long-term metabolism.
This is part 4 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need.
Download your free Nutrition 101 macros guide here.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults
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You’ve heard that eating protein increases metabolism—but is that just another nutrition myth?
The Thermic Effect of Food (TEF) makes up about 10% of your daily calorie burn, and not all foods are created equal.
Let’s break down what TEF really does—and how to maximize it for fat loss and muscle building.
This is part 3 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need.
Download your free Nutrition 101 macros guide here.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
Postprandial thermogenesis is increased 100% on a high-protein diet vs. a high-carbohydrate diet in healthy, young women
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Your Basal Metabolic Rate (BMR) is the biggest slice of the metabolism pie—responsible for 60-70% of the calories you burn daily.
But what actually affects it? And can you really "boost" it?
Let’s separate fact from fiction when it comes to your resting calorie burn.
This is part 2 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need.
Download your free Nutrition 101 macros guide here.
--
Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
--
References:
Examining variations of resting metabolic rate of adults
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Ever wonder why some people seem to burn calories effortlessly while others struggle?
Metabolism isn’t just about genetics or a "slow" system—it’s made up of 4 components that control how much energy you burn daily.
Find out what they are and how to use them to your advantage.
This is part 1 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need.
Download your free Nutrition 101 macros guide here.
--
Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
--
References:
Daily energy expenditure through the human life course
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Is WHEN you eat protein just as important as how much you eat? Find out how protein timing can supercharge your muscle growth and fat loss goals.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults
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If you want to burn fat and keep it off, should you focus on lifting weights or cardio?
Discover which approach is superior—and why it might surprise you.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects
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Intermittent fasting sounds like a magic bullet, but is it really? Find out if meal timing really makes a difference—or if it’s just another overhyped trend.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
Combined versus independent effects of exercise training and intermittent fasting on body composition and cardiometabolic health in adults
The Effect of Time-Restricted Eating Combined with Exercise on Body Composition and Metabolic Health
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Are seed oils really harmful, or have they been unfairly vilified?
Find out what the latest science says about polyunsaturated fats, how they affect your health, and where they fit into a balanced diet.
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Ask a question for the podcast here
Follow the Wits & Weights podcast for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.
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References:
Polyunsaturated Fat: The Good Fat Your Body Needs for Optimum Health
- Visa fler
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