Are you struggling with autoimmune symptoms that doctors keep dismissing? Are you tired of trying endless medications without seeing real improvement?

I bring on Heather Gray to share her remarkable journey, from battling multiple chronic conditions for 30 years to becoming a leading voice in natural healing.

As a Functional Diagnostic Nutrition practitioner and head coach at a prominent cancer treatment center, Heather breaks down the strategies that finally helped her overcome chronic illness – and now helps others do the same.

Today, you’ll learn all about:

02:06 - Why focusing solely on treatment fails
08:01 - Understanding the "perfect host" concept
17:15 - The real deal about comprehensive health assessments
20:15 - Moving beyond supplements to true healing
24:22 - The game-changing power of stress management
32:01 - Being your own health advocate
37:04 - Outro

Episode resources:

• Website: renegadehealthboss.com
• Podcast: Renegade Health Boss
• Facebook: facebook.com/RHBPOD
• Instagram: @renegade_health_boss
• Youtube: @RenegadeHealthBoss
• Get her free Foundations of Health ebook: rhbcourses.com
  
  

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

👥 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

Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android

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Should you weigh yourself daily?

Learn about an engineering concept called Signal-to-Noise ratio to explain why daily weight tracking is both meaningless AND essential.

You'll discover how your body's water balance, glycogen, sodium, and other factors create "noise" that masks the true "signal" of fat loss or gain.

Learn how to use the power of trend weight to get clarity on your progress while maintaining a healthy relationship with the scale. Plus, discover how this same principle applies to all aspects of your fitness journey.

Main Takeaways:

• Daily weight fluctuations are normal and can be 2-5+ pounds due to water, glycogen, digestive contents
• Research shows daily weighing improves outcomes but only when viewing trends vs individual weigh-ins
• The 20-day exponential moving average filters out "noise" to reveal true body mass changes
• This principle applies beyond weight - use trends for nutrition, training, recovery tracking

Episode Resources:

• YouTube video about the research on daily weigh-ins
• Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android

Timestamps:

03:27 - Does daily weighing increase anxiety?
04:56 - Understanding how water weight and digestion affect the scale
07:43 - How to filter signal from noise
11:21 - How to detach emotionally from daily numbers
14:27 - How to implement tracking systems
15:51 - The mindset shift in data-driven tracking

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

👥 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

Join our free Facebook community to connect with others optimizing their nutrition and training

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That hidden "4th macro" (beyond protein, fats, and carbs) might be the reason you're not seeing results despite tracking everything else.

Philip exposes how this macro impacts your physique beyond just adding calories. What is is? Alcohol!

Learn the science behind alcohol's effects on fat storage, muscle growth, and metabolism - and discover practical strategies to maintain your social life while achieving your physique goals.

Main Takeaways:

• Your body handles alcohol completely differently from any other macronutrient
• Alcohol affects your physique through multiple mechanisms beyond just calories
• The timing of your drinks matters more than you might think
• Exercise changes how your body processes alcohol in a surprising way
• Daily habits matter more than occasional indulgences
• Small strategic changes can lead to significant improvements

Timestamps:

[00:01] Introduction to the concept of a "fourth macro" disrupting fat loss progress
[02:28] Breaking down alcohol's unique properties compared to other macronutrients
[05:23] How alcohol reduces muscle protein synthesis by 24%
[07:21] Research on alcohol's relationship with visceral fat storage
[09:25] Strategic approaches to minimize alcohol's impact on physique goals
[12:14] Practical tips for reducing alcohol consumption
[15:13] Handling social pressure and building alcohol-free habits
[16:41] The surprising connection between exercise and alcohol processing
[18:31] Three-phase framework for managing alcohol while pursuing fitness goals
[20:38] Final thoughts on prioritizing what matters for your physique

📲 Send me a text message!

Support the show

🙋‍♀️ Ask a question here

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment

👥 Join our Facebook community for live Q&As & support

✉️ Join the FREE email list with insider strategies and bonus content!

📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

🩷 Leave a 5-star review if you love the podcast!

Learn about the importance of strength training for women over 40, navigating life's challenges, and the health and longevity benefits of progressive overload

A special look at the 3 biggest themes coming from our 2025 listener survey, with practical tips to improve your training.

Take our 2025 podcast listener survey or go to witsandweights.com/survey

Main Takeaways:

• How proper strength training leads to better body composition for women over 40
• Why life's setbacks can actually improve your training approach
• The connection between performance-focused training and long-term health

Get YOUR question answered on the podcast. Just go to witsandweights.com/question

📲 Send me a text message!

Support the show

🙋‍♀️ Ask a question here

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment

👥 Join our Facebook community for live Q&As & support

✉️ Join the FREE email list with insider strategies and bonus content!

📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

🩷 Leave a 5-star review if you love the podcast!

Join our free Facebook group to continue this conversation and connect with others who are building their best health and physique. You’ll get exclusive content, live Q&As, and free nutrition and training guides.

—

Is your fitness journey unintentionally straining your relationships? How can you pursue personal goals while maintaining emotional intimacy? What systems can help couples thrive in both their health and love lives?

Philip (@witsandweights) explores the intersection of fitness and relationships with EJ and Tarah Kerwin, licensed therapists and co-hosts of the Relationship Renovation Podcast. Together, they uncover practical tools for navigating conflicts, aligning goals, and fostering collaboration in your fitness journey without sacrificing connection with your partner.

Discover how to avoid common pitfalls, communicate more effectively, and build systems that honor your individuality while strengthening your bond. Whether you're meal prepping or juggling gym schedules with kids, this episode offers essential strategies for harmony in both your fitness and personal lives.

Today, you’ll learn all about:

2:45 Relationship dynamics and connection with fitness and nutrition
6:38 Managing different schedules and priorities with adaptiveness and intention
10:06 Creating collaborative systems as a couple
13:23 Plan, predict, and prepare
16:25 Maintaining emotional and physical intimacy during intense fitness phases
18:21 Balancing parenting, meeting needs, and gym time
22:21 Recognizing how to show support in coupleship
26:14 Agreement boundaries in coaching dynamics
31:06 Addressing body image and emotional triggers
35:09 Communication strategies, triggers, and boundaries around fitness and nutrition goals
44:02 Navigating differences in parenting and shared values evolve over time
49:13 How vows and flexibility support long-term relationships
53:48 Rapid-fire questions
57:45 Outro

Episode resources:

• Website: relationshiprenovation.com
• Podcast: relationshiprenovation.com/podcast
  
  

📲 Send me a text message!

Support the show

🙋‍♀️ Ask a question here

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment

👥 Join our Facebook community for live Q&As & support

✉️ Join the FREE email list with insider strategies and bonus content!

📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

🩷 Leave a 5-star review if you love the podcast!

Download the Stress Solution Guide now with more detailed strategies to reduce stress (and improve fat loss and muscle gain)

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Are you tired despite getting enough sleep? Are your workouts feeling like a grind?

Learn how the engineering concept of the Work-Rest Cycle combines with the 7 types of rest can be used to maximize your muscle growth and recovery.

Research from Dr. Saundra Dalton-Smith reveals why sleep alone isn't enough, and how implementing all 7 types of rest can accelerate your results.

Main Takeaways:

• Why proper maintenance is crucial for optimal performance
• The 7 types of rest: physical, mental, sensory, creative, emotional, social, and spiritual
• How implementing all 7 types of rest can improve results more than additional training or food

Today you'll learn about:

00:58 Why sleep alone isn't enough for complete recovery
02:22 The Work-Rest Cycle
03:15 The 7 types of rest
11:42 How to implement all 7 types of rest
15:16 Using metrics to track recovery effectiveness
17:01 Why rest might be more important than training
18:38 Recap of the 7 types of rest

Episode Resources:

• Join the Physique University

📲 Send me a text message!

Support the show

🙋‍♀️ Ask a question here

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment

👥 Join our Facebook community for live Q&As & support

✉️ Join the FREE email list with insider strategies and bonus content!

📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

🩷 Leave a 5-star review if you love the podcast!

Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.

—

Are crash diets secretly sabotaging your fat loss efforts? Can eating less ever be too much? What if the key to lasting results is a completely different approach?

Philip (@witsandweights) dives deep into the science of fat loss to reveal why the most common methods of rapid weight loss often fail and how they can even harm your long-term goals.

Discover the red flags of unsustainable diets, why most of them fail, and how to design a personalized, sustainable fat loss strategy that works for your unique needs and lifestyle. Philip breaks it all down into actionable insights to help you lose fat, build muscle, and feel amazing without falling into the crash diet trap.

Today, you’ll learn all about:

3:37 Red flags to spot an unsustainable diet
7:50 Why crash diets seem to make perfect sense
9:31 Science of how your body adapts to aggresive calorie cutting
12:38 Five specific ways that crash dieting makes sustainable fat loss harder
19:18 Three key principles for sustainable fat loss
22:48 Building a good system that works for you
24:22 Why a moderate approach beats crash dieting every time
26:23 Outro

Episode resources:

• 10 Intermittent Fasting Myths That Need to Die
• 6 Ways to Lose Fat in 2025 (Using Science-Based Methods)
  
  

📲 Send me a text message!

Support the show

🙋‍♀️ Ask a question here

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment

👥 Join our Facebook community for live Q&As & support

✉️ Join the FREE email list with insider strategies and bonus content!

📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🫙 Get 20% off Legion supplements with code WITSpod

🩷 Leave a 5-star review if you love the podcast!

Ask Philip a question for the podcast using our new form and get a personal reply by email plus a shoutout on the show (if you want).

Or go to: witsandweights.com/question

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Today's question is from Nancy:

"Google says muscle weighs the same as body fat. Is this true?"

Learn whether muscle weighs the same as fat and what matters when looking at the differences between them, including:

• Muscle and body fat weight and density by the numbers
• Body recomposition vs. scale weight
• Metabolic benefits of increased muscle mass

If you want YOUR question answered, just go to witsandweights.com/question and get a personal reply from Philip!

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

👥 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