AI Coaching for Building Muscle Over 40 (Launches This Week)

Get early access to the app AND the Black Friday pricing by joining my list (if you're already on my list, ask for the “secret link”):
https://witsandweights.com/email

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Get a first look at Fitness Lab, my new AI coaching app that turns your daily signals into clear guidance on food, training, recovery, and progress.

Built for lifters over 40, it adapts plans in real time with low-stress tracking, meal pattern analysis, conversational training feedback, and daily/weekly check-ins to keep you consistent and accountable.

Then it gives you daily activities related to what's most important to you, whether that's lifting, sleep, hydration, eating habits, protein, steps, and more, tailored to your current goal of fat loss, muscle gain, body recomp, or maintenance.

It's not another "logger". Much more than that, Fitness Lab is a coaching intelligence layer that adapts to YOUR recovery, YOUR data, YOUR life.

This Tuesday, November 18th, Fitness Lab goes live with Black Friday pricing, which means it will be 20% off through November 28.

If you want early access to the app AND the Black Friday pricing, join my email list 

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📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork.

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Episode Transcript

SPEAKER_00 (00:00):
Hey, wits and weits family, another quick one today

(00:02):
because there is a lot going on.
This week on Tuesday, November18th, I am launching Fitness
Lab, an AI coaching app I'vebeen building for the past few
months.
And I wanted to give you a quickpreview today of what it is, how
it works, and what to expectwhen it goes live because I've
been getting lots of questionslike, what does this do?

(00:22):
I want to start with what it'snot, uh, because that's really
important.
It is not another spreadsheetstyle food tracker.
It's not my FitnessPalchronometer, macro factor.
If you're using those to trackyour macros, feel free to keep
using those, although, althoughyou may find that this app makes
those unnecessary.

(00:43):
So that's that's part of thecaveat here.
This is not replacing it one forone, but it may give you a
different approach that allowsyou to stop using them.
Because Fitness Lab is acoaching intelligence layer.
That's the best way I candescribe it.
I haven't seen anything elselike this on the market.
There are lots of AI-based apps,but a lot of them are very

(01:05):
one-dimensional, I'll say, orthey're focused on like on
solving one specific problem.
With Fitness Lab, here's how itworks: every day, you wake up,
all the activities have beengenerated for you overnight
based on what you've been doing,saying, what's it's been
observing based on your data,and you get personalized
coaching briefings based onwhat's happening with your body,

(01:26):
with your measurements, withyour training, with your
recovery, right?
So it's it's like a human isthere looking at all this stuff
and giving you advice.
You know, you track these thingsin different ways.
There's sure there's weighttracking in there, and it
smooths it out for you.
But from a food perspective, youupload just one meal photo per
day, and there are lots of morequalitative prompts around that.

(01:50):
And then the AI is gonna spotpatterns and coach you on those
patterns.
And yes, it's looking at macrosand micros and fiber and micro,
you know, color and balance andall that, but it's only looking
at one meal, but it's it'sactually figuring out your
patterns based on some of theother questions and
conversation.
So it it's really cool.
It's a very low stress way to doit, but still get intention and

(02:11):
still get a form of trackingthat you might find unique and
innovative.
You also get on the strengthtraining side, this is the other
big piece, adaptive strengthtraining sessions.
And the way it works is when youonboard, you say, Hey, I either
want you as the app to create myprogram or I'm following my own
program or working with atrainer.
And then it can fork off intotwo different directions.

(02:33):
If you tell it that you're usingyour own trainer, it's going to
have a quick conversationalcheck-in on the days that you
say that you train.
And by the way, you can movethose around.
You can say that you didn'ttrain, you can say, I don't even
want to use this featureanymore.
And the app will update for youbased on that conversation.
So it'll say, hey, what wereyour lifts?
You know, what what challengesdid you face?

(02:54):
Did you have any issues?
You know, things like that.
There's some qualitative and uhquestions.
If, however, you want it toprogram for you, it will take my
philosophy, the evidence, theconcepts behind strength
training that we talk about,hypertrophy, based on your
goals, your days per week, yourequipment, and it will program
that for you.
And it will have aconversational way to log.
So again, it's not like BoostCamp or Strong where it's like

(03:17):
sets reps load.
It's more qualitative.
Like, how did that feel?
Did you push your max weight?
Did you get a PR?
Things like that that a humancoach would use to then suggest
what to do next time.
Should you push harder?
Should you add more reps?
In my opinion, it is actually amore natural way to do this.
That's just two of many featuresin there.

(03:38):
You're gonna hear more as I rollthis out.
But I specifically built thisapp for people in their 40s and
beyond, my demographic and olderwho are tired of all the generic
programs, the things that don'ttake into account hormonal
situations, recovery capacity,the fact that we have all these
demands in life.
And I'm like, how can an appaccount for all of those?

(03:58):
So this is just the tip of theiceberg of what this thing can
do.
There's a lot more in thererelated to education and
feedback and progress and bodycomposition and keeping you on
track and talking to an AIversion of my brain, et cetera.
But I didn't want this episodeto be too long.
So if you know, when you jointhe app on Tuesday, you take a

(04:20):
short onboarding quiz, it'sgonna already start to figure
out who you are and what you do.
Are you taking GLP ones?
Do you have hormonal symptoms?
Are you on HRT?
Those kinds of things, inaddition to when do you want to
train?
Right?
Lots of questions like that.
What does your life look like?
But it only takes a few minutes.
Then it's gonna build you a verydetailed personalized plan that

(04:41):
probably takes you out to thenext three to five months.
So if you're trying to lose fat,trim up, get lean, get a
six-pack, whatever, it's gonnaaccount for that and make it fit
into the right length of planwith the right phases that
accelerate your education alongthe way.
So then from day one, whatyou're gonna see is some other

(05:02):
prompts and conversations togather a little more information
without too much stress.
And then every day you're gonnahave some metrics that it wants
in the morning.
You're gonna be able to connectto Apple Health.
By the way, this is iPhone onlyright now.
I'm sorry for non-iPhone users.
In the future, it might be onAndroid, but starting on iPhone,
there's gonna be a coachingbriefing, and then you'll have
the meal activity, you may havethe training activity, you may

(05:23):
have a movement activity, andthen an evening reflection.
It's gonna look at things likeyour sleep, your energy, your
biofeedback, and then everySunday there's going to be a
check-in.
Now, if this sounds like a lot,it's actually very simply done.
It probably will just take youthree to five minutes a day,
probably.
And the really cool thing aboutthe app is it adapts to you, it
evolves with you.
If you had terrible sleep basedon either the ratings that you

(05:48):
enter about your sleep, or ifyou have Apple Health connected,
it's gonna pull in thosemetrics.
It may suggest changes to yourtraining.
If your protein has beenconsistently low, the briefings
are gonna start focusing more onprotein.
If you told it on day one, I'mjust having so much trouble with
sleep, it's gonna focus on that.
It's going to be superpersonalized, almost more than a

(06:09):
human can be because it's soresponsive.
Let's say your progress stallsfor two weeks, you were in a fat
loss phase, and it's like, hey,we haven't been losing fat.
It's gonna say, we know all thepotential reasons.
Let's systematicallytroubleshoot that.
We're not just gonna tell you totry harder, we're gonna suggest
what it might be.
So I think what makes this verydifferent and very unique in the

(06:31):
space is that the vast majorityof the apps are giving you data
or letting you track data, andthat's the extent of it.
This truly gives you coaching,the thing that many of you want.
Some of you can't afford, youknow, to hire a one-on-one
coach, or frankly, don't want todeal with all the other things
that come along with hiring andworking with a coach if you can

(06:53):
even find a good one.
You know, a a food logger, evenone as good as MacroFactor, it's
gonna say, hey, here's here'swhat you logged, here's some
proxy data, like yourexpenditure based on that, and
we can give you some guidancebased on that at the most.
Fitness Lab tells you, hey, yourprotein's been on point, but
your weekend eating is a littlebit higher than your weekdays,

(07:15):
and it sounds like you've beenstruggling in the afternoon,
you've told me you've had theseemotional issues.
Oh, by the way, your stress ishigh and your sleep is low.
Let's tie all that together andcome up with a simple plan for
what to do next.
On the workout side, again,generic apps or even good apps
like Boost Camp will have ourprogram built in, but Fitness

(07:36):
Lab is gonna ask you, how didthat feel?
Was it easier the same or harderthan last time?
Along with a bunch of otherqualitative questions that a
human coach might use, and thenuse that to decide if you're
ready to, for example, addweight or you need to delo you
need to look at some differentmethod of programming for where
you're at.
So I think the app can workalongside other apps, or it can

(07:58):
potentially replace italtogether.
We're gonna see.
I promise you that those whostart using it on day one and
providing feedback, we and thedevelopment team behind this are
going to rapidly iterate on aconstant basis to make it
amazing, better, definitely fixany bugs, and give you really

(08:19):
what you want and need tosucceed.
All right, so remember Tuesdaymorning, November 18th, Fitness
Lab goes live with Black Fridaypricing, which means it will be
20% off through Black Friday.
That gives you about what, 10days?
And I'm gonna be transparent onthe pricing.
There's gonna be a quarterly andan annual price.
If you want the three-month,it's gonna be 147, but for Black

(08:40):
Friday, dropped 20%, so that's$117.60.
This is in US dollars.
I don't know how that's thattranslates internationally.
I'm sorry.
There'll be an annual pricethat's uh quite a good value,
$440.
Black Friday pricing will be$352.
It's the only discount I'moffering this year.
And tomorrow on Monday, I've gota full solo episode about why
most fitness apps actually failpeople, especially when we get

(09:03):
over$40 and we have lots ofother very personalized issues
that crop up.
And then what actually works toset up the context for why I
built this app the way I did.
And then Tuesday morning, you'llget another short bonus episode
walking through a little bitmore about how the app works.
And I say this for the end oftoday's episode, but if you want
early access, join my email listat wits and weights.com slash

(09:27):
email and then reply to theemail and say, hey, I want early
access, and I'm gonna send you asecret link where you can get
the app right now.
If you're on my email listalready, reply to one of my
emails, same thing, and say, Iwant early access to your new
app.
And I'll send you that secretlink.
I'll talk to you tomorrow.