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 is one of the best fitness podcasts for evidence-based nutrition and fitness strategies. We cut through the noise and deconstruct health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time. Evidence-based nutrition coach Philip Pape explores efficient strength training, nutrition, and lifestyle strategies to optimize your body recomp and metabolism. Whether you're focused on weight loss, muscle building, or both, you'll get simple, science-based, and sustainable info from an engineer turned lifter (that's why they call him the Physique Engineer). This show serves both women's fitness and men's health goals, with special attention to strength training over 40 and hormone health. 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 a lean physique through sustainable body recomp. 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 with proper hypertrophy training - 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 mindset If you're ready to separate fact from fiction, learn what actually works with evidence-based training and nutrition, and put in the intelligent work, hit that "follow" button and let's engineer your best physique ever! Popular Guests Include: Mike Matthews (author of Bigger Leaner Stronger), Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Doc Who Lifts), Eric Trexler (Stronger by Science), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Andy Morgan (Ripped Body), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach) Popular Topics Include: hormone health, metabolism optimization, hypertrophy training, longevity and healthy aging, body positivity, best protein powder selection, strength training over 40, women's fitness, men's health, muscle building, body recomp, macros and nutrition tracking
Episodes
Download Fitness Lab (live now for iPhone!) – Get AI-powered nutrition analysis, daily guidance, and adaptive strength training that responds to your biofeedback. Like a physique coach in your pocket.
Built for adults over 40 who want sustainable fat loss and muscle building without guesswork. Get 20% off through Black Friday at http://witsandweights.com/app
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We compare traditional calorie and macro tracking with a pattern-based app...
Fitness Lab is an innovative, game-changing AI coach that adapts to your patterns, turns data into daily actions, and helps you LEARN about yourself and the science behind everything.
From periodized programs and form checks to one-photo nutrition and biofeedback, the goal is less stress but more progress.
Designed for building muscle and losing fat over 40, here's exactly how it works:
- Quick onboarding pe...
Get early access to Fitness Lab before the official launch! Join my email list at witsandweights.com/email (if you’re already on just reply and ask for the “secret link”)
Get Cozy Earth bamboo-derived sheets (use code WITSANDWEIGHTS for 20% off) that regulate temperature for better sleep and recovery
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Even if your tracker or workout/nutrition app logs everything, it still can’t tell you WHAT to do when progress stalls.
We dig into th...
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, conv...
Join the early access list for my new Fitness Lab app, the #1 adaptive training and nutrition app that evolves with your progress, recovery, and lifestyle so you can build muscle and lose fat over 40 with science-based AI coaching:
https://witsandweights.com/email
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400 episodes and 4 years of challenging the fitness industry's myths and proving that building muscle and losing fat doesn't require complicated protocols ...
Join the early access list for my new Fitness Lab app, the #1 adaptive training and nutrition app that evolves with your progress, recovery, and lifestyle so you can build muscle and lose fat over 40 with science-based AI coaching:
https://witsandweights.com/email
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Struggling to build muscle or lose fat after 50, even though you’re lifting weights and eating protein? Think your metabolism or hormones are to blame? You’re not al...
Join the early access list for my new Fitness Lab app, the #1 adaptive training and nutrition app that evolves with your progress, recovery, and lifestyle so you can build muscle and lose fat over 40 with science-based AI coaching:
https://witsandweights.com/email
Get Cozy Earth's temperature-regulating bamboo sheets that help you sleep deeper and recover faster from training. 100-night trial, 10-year warranty. Get 20% off ...
I've been building something for the few months. Something that's going to change how you approach building muscle and losing fat after 40.
I'm not telling you what it is yet.
But if you want the first preview tomorrow, join my email list at https://witsandweights.com/email
More coming this week.
📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength train...
Want to build your fitness meta-skills? Join Physique University and get a FREE custom nutrition plan using code FREEPLAN at:
https://physique.witsandweights.com/
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Why do so many people who know how to lift weights, track macros, and prioritize recovery still struggle to stay consistent long term? How do you design a fitness system that actually survives the chaos of real life? And what hidden “meta skills” separate lifelong ...
Get your free Strength Training for Hormone Health guide at witsandweights.com/free to learn how to structure your training to support healthy hormone levels as you age, applying the principles from this episode.
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Every week there's new advice about training. Train to failure. Don't train to failure. Do more volume. No, you're overtraining. Meanwhile, you're stuck making zero progress because nobody's telli...
Get Cozy Earth temperature-cooling sheets at witsandweights.com/cozyearth and use code WITSANDWEIGHTS for 20% off
Join the 6-Week Strong Finish Challenge starting November 18th at witsandweights.com/physique and use code FREEPLAN for a custom nutrition plan. Learn to maintain your strength and body composition through the holidays using flexible systems (optimal, minimum, and bailout strategies) instead of rigid plans that collapse ...
Love what you’re hearing from Adam? Take the guesswork out of training with the MAPS workout programs from Mind Pump.
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Ever feel like the more fitness podcasts you listen to, the less you know about how to build muscle, lose fat, and actually see progress? Are AI tools and influencers helping your nutrition and fitness goals, or just creating more noise? If you want real results with body recomp and strength training, this episode c...
Get your free Muscle-Building Nutrition Blueprint to optimize your protein intake, calories, and meal timing for maximum muscle growth at any age:
https://witsandweights.com/muscle
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Can you still build that much muscle in your 40s and beyond?
Discover why strength training over 40 might actually be your BEST opportunity to build serious muscle and strength.
Learn the evidence-based science showing that muscle tissue remains highl...
Get your free Eating Out Guide to make smart nutrition choices at restaurants and handle social drinking situations while staying on track with your body composition goals:
https://witsandweights.com/free
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Your tax dollars paid for a government study on alcohol and cancer. Scientists completed it. Then it disappeared.
Discover why a major health study was buried, what the evidence-based research actually reveals about alcohol&ap...
Build muscle and lose fat with evidence-based fitness. Free custom plan when you join Physique University (code: FREEPLAN): witsandweights.com/physique
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How can you tell when science is solid and when it’s just being sold to you?
Dr. Eric Helms returns for his third appearance to unpack how we interpret fitness research, why “evidence-based” doesn’t always mean “accurate,” and what it really takes to think critically about the inform...
Join Physique University and get the IGNITE 4-Day Time-Saving Workout Program (use code FREEPLAN for a custom nutrition plan when you join)
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Can you cut your gym time by 40 to 50% while still training effectively to build strength and muscle?
Learn 7 research-backed strategies to help you save tons of time with your workouts to reclaim up to 200 hours a year without sacrificing results.
Timestamps:
0:00 - Too much time in the gym?
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
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Reverse dieting promises to "fix" your suppressed (or "broken") metabolism through gradual calorie increases,...
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 y...
Get John’s new book Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body
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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...
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
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Are eating very low calories, yet the scale won't budge, your energy is in the tank, and you're terrified to eat m...
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