How to beat the overwhelm of complicated diets and workouts. The simple and easy ways to lose weight, feel great, and implement healthy habits into your busy mum life. 💪🏻
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Wits & Weights | Nutrition, Lifting, Muscle, Metabolism, & Fat Loss
Philip Pape, Nutrition Coach & Physique Engineer
For skeptics of the fitness industry who want to get stronger, live longer, and look great doing it with sustainable nutrition and strength training. Certified Nutrition Coach Philip Pape uncovers science-backed strategies for movement, metabolism, muscle, and mindset. Find out why they call him the Physique Engineer! Learn to build muscle, lose fat, and improve your health and physique through a healthy skepticism of exercise and nutrition science. Hit follow and let's dive into the world o ...
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Fat Loss School | Lose Weight + Improve Hormones & Metabolism with Healthy Food, Intermittent Fasting, Carb Cycling, Macros & Mindset
Amy Bryan, FASTer Way to Fat Loss® Certified Weight Loss Coach
Welcome to the Fat Loss School podcast! If you’ve been struggling with extra pounds, menopausal belly fat, feeling overwhelmed by too many diet options, are on the borderline with health issues, and are frustrated by past weight loss failures - especially if you’ve hit the fabulous fifty mark - then grab a seat because this podcast is your ultimate fat loss classroom. I am Amy Bryan, 30 year educator and certified FASTer Way to Fat Loss® online nutrition and fitness coach. I’ll be your teach ...
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Fat Loss Simplified | Workout Routines, Lose Weight Fast, Meal Prepping, Macros, Muscle Moms
Bryce Hamilton - Fitness & Nutrition Coach, Weight Loss Strategist
Struggling to find time for your own self care (especially when it comes to working out or meal planning)? Maybe frustrated because you know you need to be consistent, but not sure what to be consistent with? Do you find yourself staring at your favorite pair of jeans wondering when you’ll be able to feel confident in them again? If that sounds like you, you’re in the right place. This podcast will help you build time-efficient self-care systems, eliminate food guilt, regain your confidence, ...
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Nuvo Fat Loss
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Are you tired of not knowing what to do in the gym? Frustrated with trying to eat ”right” but not sure what eating right actually is? Annoyed that you are trying but you’re not seeing results? I get it! Hi, I’m Rachel. Wife, mom of 6, and Registered Dietitian. For years I regularly exercised and ate healthy, but I never felt or looked how I thought I should for the amount of effort I put it. Ever felt that way? Then, after having my 3rd baby, I just couldn’t get the extra fat off my midsecti ...
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Do you have a hard time recognizing the man staring back at you when you look in the mirror? Does it seem like all of a sudden your wife isn’t paying attention to you, you’re exhausted after playing with your kids, and you feel embarrassed to take your shirt off in public? Don’t worry. You are definitely not alone, and the amazing news is that you have the power within you to transform not only your physical self but your inner self as well. And The Optimal Alpha Podcast: Fitness, Fat Loss, ...
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sectet
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The Ultimate Fat Loss Formula: Escape The Low Calorie and Low Carb Diet Traps and Achieve Effortless and Permanent Fat Loss by Working With Your Biology Instead Of Against It. Support this podcast: https://podcasters.spotify.com/pod/show/ultimatefatlossradio/support
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Joe Carabase, CPPS & Nutrition Specialist Fat Loss & Strength Coach, Speaker & Author
Joe Carabase
Joe tells us how best to start our day
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7 podcasts over 7 days with the ParrotPal 7 day free trial. An app that specialises in fat loss, and you can track food by just typing it out or voice noting into the app! Short daily podcasts to start your day.
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The FAT LOSS DAILY podcast is your #1 Podcast for how to burn fat. My name is Jessica Smart, and I lost 100 pounds of fat. After traditional weight loss methods left me frustrated and desperate, I couldn't help but be open to anything and everything that could help me burn fat. This Fat Loss podcast is designated to sharing fat loss tips and also sharing the success stories of so many others that are now experiencing better fat loss without an extreme diet or gym routine.
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Cut The Fat Podcast is dedicated to helping you achieve your weight loss goals using science-based tactics and strategies. It's our mission to help people navigate the often times complex and conflicting information surrounding fitness, weight loss, and health. Besides helping people to achieve their weight-loss goals we also want to help people achieve that goal without having to resort to guilt as a mechanism for motivating yourself to achieve it. In addition, it's not enough that we just ...
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HCG Body For Life -How - How To Play The Inside Game To Perminent Fat Loss
The hCG Diet Master Coach
Welcome to the rejuvenated "HCG Body for Life" podcast with Master Coach Colin F. Watson, the unparalleled authority in the HCG diet arena. After years of amplifying his brands, Colin is back to revolutionize the weight loss journey. This isn't just a podcast; it's a movement to empower permanent transformation. Dive deep with us into the "inside game" of lasting fat loss. We unravel the intricate tapestry of emotions, trauma, and the often-overlooked psychological facets of physical health. ...
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Dads On Fire: The Daily Journey -Fat Loss | Health | Mindset | Self-Development | Happiness | Love |
Bruno da Gama - Dads On Fire -
The DADS ON FIRE is a movement of Dads who want to live a life on fire! It's a community of Dads who are ready to step up and walk the talk. This is for the Dad who wants to transform his BODY to become a POWERFUL leader and CELEBRATE life and family! Here you"ll learn how to go from powerless, tired, burnout and stressed to having vitality, leadership and becoming a role model for your family and friends. The mission of the Dads On Fire podcast is to give you all the necessary tools to live ...
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Healthy Beyond 40 | Lose Weight, Healthier Habits, Healthy Eating, More Energy, Feel Better, Lose Belly Fat, Weight Loss, Sugar Cravings
Michele Riechman | Online Personal Trainer, Health Coach, Yoga Teacher
Are you feeling like as you get older it’s harder to lose weight? Have you tried diets only to regain the weight and then you feel like a failure? . Do you have some aches and pains popping up and wondering if you can do anything about them? Are you feeling stressed and low on energy and wondering how to even get started & stay consistent? . On this podcast, you will find answers to questions like: -How to eat better? -How to feel better? -How to have more energy? -How to lose weight? -Healt ...
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Cut The Fat Weight Loss Podcast | Weight Loss Motivation | Diet Advice | Lose Weight | Fitness
Ray Hinish - Blythe Alberg
Cut The Fat Podcast is dedicated to helping you achieve your weight loss goals using science-based tactics and strategies. It's our mission to help people navigate the often times complex and conflicting information surrounding fitness, weight loss, and health. Besides helping people to achieve their weight-loss goals we also want to help people achieve that goal without having to resort to guilt as a mechanism for motivating yourself to achieve it. In addition, it's not enough that we just ...
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52 | Is the "Macro Mindset" Sabotaging Your Weight Loss? End Yo Yo Dieting with Metabolic Revitalization
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Have you ever entered your data into a macro-calculator, only to be told that your daily calorie allotment was two measly calories? Okay, maybe that's an exaggeration, but you get what I mean. Let's talk about the downside to an overreliance on macro-calculators that suggest continuous calorie reduction to achieve weight loss goals. While these cal…
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Ep 173: Why Mindset Alone Won't Solve Your Food and Hormone Struggles with Tanja Shaw
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Are you feeling overwhelmed with dieting struggles? Do you think you have the right mindset, but it doesn't seem to be working? Discover when mindset isn’t enough and the secret to supercharging it for your health goals. Today, Philip (@witsandweights) brings on Tanja Shaw, a seasoned Functional Health Coach, Kinesiologist, and weight loss expert d…
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#116 | Squat Like a Pro {Why Form Is Everything in Exercise for Women Over 40}
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Are you curious about the importance of exercising with good form? It’s not just about going through the motions; proper form can make a world of difference in your fitness journey. In this episode, we'll delve into five key reasons why exercising with good form is crucial. From preventing injuries to maximizing your strength and targeting the righ…
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Maximize Your Gains: Top Training Splits Revealed. Full Body VS Body Parts
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Are you a busy executive constantly balancing the demands of your career with the drive to stay fit and healthy? Well, buckle up because this is the podcast episode for you! Andy Naylor, CEO of Naylor Body Design with over 20 years of expertise in the training and nutrition arena, dives deep into the ultimate showdown: Full Body VS Body Parts Train…
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30| Major on the Majors: Why simple gets results
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Weight loss-or actually fat loss- can seem really complicated. You see this all the time, diets that tell you don't eat after a certain time, eat only these things but not these, eat this together with this and never with that, and the list goes on and on. The same goes for exercise. You need a complicated workout routine with your heart rate in a …
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28. 10 Mistakes Keeping You From Losing Weight After 50 (and what to do instead)
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If you are struggling to lose weight, you may be going about weight loss all wrong. I was and had no idea. Despite all of the ways I tried, nothing worked or, even if it worked temporarily, the weight came right back (with a vengeance). Listen to today's episode to learn from my mistakes...because when you know better, you do better. Now in our 50s…
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Love Growth & Gratitude
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Setting goals & Over thinking
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Want to build serious strength and muscle mass in the most efficient way possible? Today, we're talking about the importance of compound lifts and why they should be the foundation of your strength training routine. Join me on today's Quick Wits as I explain what compound lifts are, why they should be the foundation of your strength training progra…
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51 | Do Weight Loss Injections Make Sense for You?
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In this episode, Bryce jumps head-first into the controversial and cutting-edge topic of 2024 – weight loss injections, specifically focusing on GLP-1 agonists like Ozempic, Munjaro, and Wegovy. This episode is intended to educate you on the science behind weight loss injections, in what cases they make sense, and the caveat that could make or brea…
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Ep 172: The Top 15 Reasons NOT to Start a Diet Right Now (If You Want Sustainable Fat Loss)
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Have you ever wondered what’s sabotaging your fat loss? Could it be one of these common scenarios? Should you start your fat-loss diet now? Today, Philip (@witsandweights) breaks down the roadblocks to achieving your fat loss goals. He explores the top 15 reasons why dieting may not be the best decision right now. He highlights a range of scenarios…
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#115 | Holistic Solutions: Herbal Support for Gut Health, Stress, & Menopause with Dr. Bill Rawls
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Today I have herbal expert, Dr. Bill Rawls on the podcast to give tips on using herbs for taking a holistic approach to health. We talk about: Gut health Stresses impact on the body Herbal support for gut health Herbal support for perimenopause and menopause Mentioned in this episode: 👉 Connect with Dr. Bill Rawls: Use the code HEALTHY20 to save 20…
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Want to pack on muscle mass but confused about how many extra calories you need? Today, we're diving into a crucial concept for anyone looking to gain weight and build muscle: the 2500 calorie rule. You might have heard of the 3500 calorie rule for fat loss, which states that a deficit of 3500 calories is needed to lose 1 pound of body fat. But whe…
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29| Recovery Weeks: Why resting helps you gain muscle
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It can seem really counter-productive to take a week off of training to recover, but it isn't. In this refreshing episode, you'll learn: 1. What a recovery week is 2. Why they are important for progress 3. How often to do a recovery week 4. Two recovery week plans I hope that this helps you! -Rachel If you need more help, book a discovery call with…
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Bonus Episode: Your Low-Carb Diet Might Be Sabotaging Your Fat Loss Goals
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This conversation is from my appearance on The Healthification Podcast hosted by Kate Galli. Kate invited me on her show to discuss becoming the strongest, leanest, healthiest version of yourself without dieting. We dug into the common mistakes smart people make when they're not using their wits to build their best body. I shared insights on the im…
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50 | The Most Effective 20-Minute Workout Plan for Busy Women
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In this episode, Bryce delivers a dual feature: a 20-minute transformative workout tailored for busy women and a motivating case study featuring our client, Sarah. Let's face it, many busy women face a common struggle - maintaining effective workouts while juggling a busy schedule. This was the case with our client, Sarah. She wanted to build stren…
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Ep 171: Big Butts, Strong Butts, We Love Them All! How to Train Your Glutes with Sue Bush
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Are you dreaming of having the perfect glutes? Have you ever wondered how your diet and genes influence the shape of your butt? Ready to find out the most effective workout routines and strategies to sculpt your dream glutes? In this exciting episode, Philip (@witsandweights) welcomes Sue Bush, the co-owner of Physique Development, a certified pers…
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Is walking exercise or not? Does it even matter? Today, we're tackling a recent controversy sparked by Dr. Gabrielle Lyon, who made waves on social media by claiming that walking is not exercise. As someone who's always preaching the importance of strength training for building muscle and transforming your body, I wanted to weigh in on this topic a…
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#114 | Struggling with Sugar Cravings: Tips on How to Be More In Choice with Sugar for Healthy Weight Loss
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Struggling with sugar cravings? Want freedom when it comes to food? Today we explore the impact of sugar on your body and health and I walk you through strategies for overcoming sugar cravings and making healthier choices. I dive deep into the importance of being in choice around sugar and food! Mentioned in this episode: 👉 Healthy Inside & Out Cou…
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Client Interview: Ron Baker Reveals His NBD Journey
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What do you look for when searching for a fitness coach or a training program to help you achieve your fitness goal? Are you looking for a long-term lifestyle change or a temporary way to become lean? Depending on your goal, you will naturally gravitate towards a fitness program that offers you what you think you need. However, not all training pro…
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28| Are you sabotaging your muscle growth? Protein timing for muscle gain
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We all (hopefully) know protein is important for muscle growth. But when you eat it matters too! Listen to this super practical episode on protein and protein timing so you can maximize your muscle growth. If you need more help with this, book a discovery call to chat with me about getting you to your fat loss and muscle gain goals. You can do that…
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49 | How to Lose Fat When You Don't Have the Time
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In this episode, Bryce discusses effective strategies to create time for fitness and nutrition amidst a busy lifestyle. No, you don't have to spend excessive hours in the gym to achieve your fitness goals, and a few minor tweaks could be all you need to start seeing progress and revealing your dream body. Listen now to learn how! Free Resources Sig…
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Ep 170: How Fast Should You Lose Weight for Fat Loss?
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What is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique? In this episode, Philip (@witsandweights) uncovers the truth about the ideal rate of fat loss, exploring the full spectrum of approaches from slow an…
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27. 5 Hacks to Learn to Love and Be Consistent with Exercise
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Dread workouts? Have you suffered through hours of boredom on a treadmill or elliptical? Maybe you’ve joined a gym but never darken the doorway? You have subscribed to many bootcamps and memberships but you just can’t learn to love exercise. I get it. I hear from women all of the time that are in 2 extremes…they either love their workouts…or never …
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#113 | The Missing Link in Exercise: Healthy Habits, Exercise, and Community for Women Over 40
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In this episode, we explore how building connections and community can supercharge your journey to health and fitness, especially for women over 40. Join us as we uncover: - Finding joy and fulfillment in exercise through shared experiences and camaraderie. - Harnessing the motivation and inspiration that comes from working out alongside like-minde…
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Is the pursuit of being skinny the key to happiness? We're diving into the complex relationship between the desire to be thin and the pursuit of happiness. In our appearance-obsessed culture, it's easy to fall into the trap of equating being skinny with being happy. But here's the thing: this oversimplification often leads us astray when it comes t…
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27| Live Coaching: Celebrating healthy behaviors over quick results for life-long change
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Listen in on this fun live coaching session with my recurring client, Rachel. We discuss non-scale victories, how behavior change is the key to long-term results, and more in this behind-the-scenes look into coaching. If a practical, whole-woman approach to fat loss and muscle gain resonates with you, book a discovery call to find out more about wo…
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Weekend Q&A: Nutrition for a Powerlifting Meet and Fear of Weight Gain When Not Tracking
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Today we are answering two questions from the community. One from a powerlifter who has the dilemma of trying to maintain strength for some upcoming meats, but without gaining too much fat and a long time, and the other from a food tracker concerned about taking a break from logging and worried about regaining all the weight. Here are the two quest…
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48 | The Guide Series: How to Track Macros Without Being Obsessive
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In this episode, Bryce discusses the fine line between healthy food tracking and obsessive food behaviors. Bryce challenges the prevalent notion that equates fitness and nutrition merely to your physical appearance and argues that the goal should not be achieving an ideal body figure that is dictated to you through popular media, but instead elevat…
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Ep 169: Q&A w/Jeff Hoehn – Menopause Weight Loss, Bulking Without Getting Fat, & Cutting on Low Sleep
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How long should you rest between sets? What to do if you're gaining too much on a bulk? Can women over 50 overcome menopause weight-loss resistance and is it a thing? How to train when transitioning from bulking to cutting? In today's episode, fitness expert and coach Jeff Hoehn joins Philip (@witsandweights) as a co-host. They dive deep into vario…
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Quick Wits: The Menopause Fat-Loss Formula
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Your mindset during menopause can make a huge difference in your success for fat loss and body composition. Perimenopause, menopause, and postmenopause are extremely important and profound transitions for women! There is a significant psychological component and an opportunity to reframe this phase of life when combined training, nutrition, and lif…
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#112 | Healthy Habits for Perimenopause & Menopause: 5 Tips to Feel Your Best
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Curious about what’s happening with your hormones and how to navigate perimenopause more smoothly? Perhaps you’re feeling tired and stressed, and you're eager to prioritize self-care? Today, I'm sharing five tips to support you through perimenopause and menopause. Mentioned in this episode: 👉 Organifi: My favorites are the green juice in AM & the G…
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Q&A with Andy Naylor - 15 Client Questions, 1 Expert Voice
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You have heard the successful stories of our clients in previous episodes. It’s a 360 degrees approach that helped all our clients to not only to achieve their fitness goals, but also to improve and succeed in all other aspects of their lives. But without our awesome coaches who are guiding and supporting them, answering question after question, it…
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26| One Muscle Gain Tip You Probably Haven't Used
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Hi ladies, Are you guilty of not using this approach to your workouts? Today's episode is a CRITICAL tip if you want to see consistent muscle gain results. I hope this helps you! If you want to uplevel your fitness through a custom nutrition and strength training plan, book a discovery call with me and we can talk about how to get you started. You …
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In this episode, Bryce busts the common myth that says you're doomed to a slowing metabolism as you age. Contrary to popular belief that it begins in your 30s, your metabolism doesn't slow down until your late 60s, and the primary culprit behind a sluggish metabolism before then is actually muscle loss. Well, what causes muscle loss starting around…
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Ep 168: Reverse Dieting is a Complete Waste of Time
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Are you worried about regaining fat after a successful cut? Is reverse dieting really a shortcut to a faster metabolic rate, or just a fitness fad? Are you ready to ditch the reverse dieting rollercoaster? In this eye-opening episode, Philip (@witsandweights) dives into the controversial world of reverse dieting. You’ve probably heard the buzz abou…
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26. How to Dress Our 50+ Bodies to Look Slimmer with Tips from Style by Serena
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You are looking to lose weight so your favorite clothes fit again and I am your teacher, coach, and cheerleader to get you there with my FASTer Way class. But I want to help you look slimmer TODAY and there are tricks that we all can use to look slimmer TODAY! That’s why I invited today’s guest Serena Butler of Style with Serena. She’s sharing her …
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#111 | Weight Loss Without the All-or-Nothing Approach: Healthy Habits & Shifting Mindset for Women over 40 with Dr. Jessie, D.C.
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Do you ever find yourself trapped in the all-or-nothing mindset when it comes to your health? You dive into a program, giving it your all, but when life throws curveballs, it's hard to keep up. Eventually, you might feel like giving up altogether. Many people get caught in this cycle, unable to see alternative paths to achieving and maintaining goo…
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Quick Wits: Tracking vs. "Counting" Calories
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What's the difference between tracking and "counting" calories? It's a little bit of art. It's a little bit of science. You will definitely learn why one is different than the other and what's important and how to do it, effective tools for the job and how to make this part of your journey so that you can get results. This is a module from the Crac…
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25| Calorie Tracking for Fat Loss: Part 2. How to track right so it gets you results
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Do you need to track your calories to lose fat? How do you do it? This 2 part series is diving into why you may (or may not) want to track your calories and how to do it the RIGHT way so that it actually works. Need more help? Here's how to work with me: https://www.effectivefitnessforwomen.com/work-with-me -Rachel Show notes: https://www.myfitness…
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Bonus Episode: Andy Baker on Mastering Strength Training Principles, Programming, and Progress
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On this classic episode (a replay of Ep 60), we’re examining the world of programming and coaching with my special guest, Andy Baker. We get into programming principles for lifters of different ages and experience levels, whether your goal is to improve strength, performance, or body composition, or just have fun but effective workouts. We also tal…
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46 | The Guide Series: The Superior Way to Measure Fat Loss Progress
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In this episode, Bryce encourages you to forget about the number on the scale!! Instead, start evaluating progress by looking at the big picture. We all know the feeling: a two-pound loss on the scale followed by a one-and-a-half-pound gain, seemingly without reason. Maybe it’s water consumption; maybe it’s excess sodium. Either way, tracking weigh…
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Ep 167: Optimize Your Thyroid for Hormone Health, Metabolism, and Fat Loss with Haley Fountain
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Are you struggling with weight due to thyroid issues? Confused about the role of minerals in thyroid function? Do you need a roadmap for exercise and nutrition with a thyroid condition? Today, Philip (@witsandweights) welcomes Haley Fountain, a women's health coach who balances modern nutrition with ancient wisdom and behavioral science. Haley is c…
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Think spending more time in the gym is how to look like you lift? Think again. There's one surprising reason that most people are doing that prevents them looking like they want to and getting results from all that hard work in the gym, and we're going to talk about that on today's Quick Wits. Ever feel like you're a hamster on a wheel, working out…
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#110 | Building a Strength Training Program Safely: Strong at Any Age, Even with Aches and Chronic Pain
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Are you wondering how to get started exercising when you have chronic pain, aches, or old injuries? Today I’m going over 5 Tips to get you started on a safe exercise program. 1. Released from a doctor and know what you can do 2. Be aware of chronic pain patterns (Nicole Sachs- Cure for the Chronic Pain, Dr. John Sarno) 3. Start slow 4. Learn how to…
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How To Build A Huge Back: Pull-ups VS Pulldowns
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Need help crafting your fitness plan? Click the link below to see exactly how we can guide you: https://andynayloronlinecoaching.com/executivecoachingcall ………………… In this episode of The Optimal Alpha Podcast we delve into the effectiveness of pull-ups versus pulldowns in building a massive back. Drawing from his own experiences and expert insights,…
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24| Calorie Tracking for Fat Loss: Part 1. Three reasons to track your calories (and one reason why NOT to)
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Do you need to track your calories to lose fat? How do you do it? This 2 part series is diving into why you may (or may not) want to track your calories and how to do it the RIGHT way so that it actually works. Need more help? Here's how to work with me: https://www.effectivefitnessforwomen.com/work-with-me -Rachel Show notes: https://www.myfitness…
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45 | Metabolism Slow? Here's 3 Reasons Why
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In this episode, Bryce reveals 3 common reasons your metabolism is slowing down and what you can do about it. Speeding up your metabolism is both crucial and possible when you make the right food, exercise, and lifestyle choices. Free Resources Sign up for a free Lifestyle Audit The Lose Fat Like Crazy E-Book For some incredible free resource…
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Ep 166: The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time)
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Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting? In this episode, Philip (@witsandweights) talks about body recomposition and strategies for muscle gain and fat loss. He emphasizes patience and consistency, starting with…
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You know that you need to lower your calories to burn fat to lose weight. ”Eat less-Exercise More,” right? But do you know that lowering your calories too much causes your body to stubbornly hold onto fat? It’s true. In this episode, learn WHY eating too few calories actually BACKFIRES on your weight loss efforts and what to do instead! CONNECT wit…
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#109 | 7 Tips for Avoiding Overwhelm and Creating Work-Life Balance for Women Over 40
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Wondering how to balance it all in? Work, family, and life? Do you end up putting yourself on the back burner and feeling overwhelmed? Today, I’m going over 7 tips to help you have more balance in your time. What are your absolute musts? What can you delegate? What are your high priorities? Have buffer time Learn to say no Time for self-care Get ri…
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