The Bulletproof Diet (Eat More Food, Not More Calories) | Bonus Artwork

Wits & Weights | Evidence-Based Fat Loss & Strength Training Over 40

Wits & Weights is a strength training and nutrition podcast where in every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it doesn't work, and give you the deceptively simple fix that does.

For skeptics of the fitness industry who are tired of following the rules and still not seeing results. If you've been lifting weights, tracking macros, and doing "all the right things" but your body composition hasn't changed, you're probably overcomplicating it. This is the strength training and fat loss podcast that shows you how to build muscle, lose fat, and achieve a real body recomp by focusing only on what the evidence actually supports.

Evidence-based fat loss coach Philip Pape brings an engineer's approach to strength training, nutrition, and metabolism. Instead of another generic program or meal plan, you get specific, science-based strategies for optimizing body composition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, hormone health, perimenopause and menopause, and longevity.

You've seen the conflicting advice, even on other nutrition podcasts. One expert says cut carbs, the next says eat more. One says train six days a week, another says three is plenty. Building the body you want doesn't have to be this confusing or time-consuming. By using your wits (systems + identity-based behavior change) and lifting weights, you can build muscle definition, improve your physique, and maintain your results for life without rebound weight gain.

You'll learn smart, efficient strategies for movement, metabolism, muscle, and mindset, such as:
- Why fat loss matters more than weight loss for both your health and your physique
- Why all the macros, including protein, fats, and yes even carbs, are critical to body composition
- How just 3 hours a week of proper hypertrophy training can deliver better results than most people get in twice that time
- Why building muscle is the single most powerful thing you can do for metabolic health, longevity, and aging well
- Why perimenopause and menopause don't have to derail your progress when your training and nutrition are dialed in
- How shifting the way you think about fitness can unlock more physical (and personal) growth than any program alone

Looking for fat loss podcasts, nutrition podcasts, or strength training podcasts for women and men over 40? Wits & Weights brings the science-based answers without the conflicting noise. If you're ready to learn what actually works with evidence-based strength training and evidence-based nutrition, hit "follow" 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 (Docs Who Lift), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Holly Baxter (evidence-based physique coach), Laurin Conlin (physique coach), Lauren Colenso-Semple (nutrition researcher), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach)

Popular Topics Include: fat loss tips, hormone health, menopause tips and advice, creatine for women, peptides for women, metabolism optimization, hypertrophy training, longevity and healthy aging, nutrition myths, nutrition tracking, best protein powder selection, strength training over 40, women's fitness, perimenopause, menopause, lifting weights for fat loss, muscle building, body recomp, macros and nutrition tracking

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Wits & Weights | Evidence-Based Fat Loss & Strength Training Over 40

The Bulletproof Diet (Eat More Food, Not More Calories) | Bonus

August 24, 2025 • Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

0:00 | 4:40

This week in my Instagram feed, I shared 2 critical principles that determine if your nutrition plan will actually work for fat loss and muscle building in real life, such as:

When life is at its messiest, not just when everything is perfect
Dealing with social events, travel, and celebrations (birthday cake!)
Eating more but not eating more calories
Making fat loss easier and more sustainable

Follow me on Instagram @witsandweights to read more pithy, nerdy, out-of-the-blue, but ultimately helpful (i.e., practical!) thoughts on fat loss, nutrition, training, diets, behavior, psychology, and more.

Send me a DM letting me know which principles resonate with you and how you plan to implement them!

Just go to instagram.com/witsandweights

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community - For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Introduction and Instagram Updates

Speaker 0 0:00

Hello Wits and Weights family . This is a quick bonus episode for the weekend . I recently started posting more content on my Instagram account at Wits and Weights . If you'd like to see that , give it a follow . I've been pretty inactive there , other than posting podcast updates , but I'm starting to post more of those little thoughts that I have throughout the week that I think are really important and at the crux of losing fat , building muscle , building a sustainable system for the results that you're looking for , and I wanted to share a couple of those real quick today to tie into some text posts that I put up there . That I think are two of the most important aspects . If you can remember these , if you can think about these principles , they're gonna go a long way to deciding if what you're doing makes

Diet Plans for Imperfect Lives

Speaker 0 0:41

sense right now . The first one is if your diet works only when your life is perfect , it doesn't work , and this is the most important of all when it comes to sustainability , in that your plan , your system , should be designed for the worst case . You should think of all of the surprises and roadblocks and challenges that you know you're going to face . You may not know the specifics , but you know your friend's going to ask you out to eat on Friday night . You know you're going to have to go to that birthday party where there's cake , right . You know that you're going to travel and go on vacations and business travel and there are social events

Eating More Food, Not Calories

Speaker 0 1:18

, and the list goes on . And so , knowing all that , if you got out a piece of paper right now and said , over the next three months , what are the most likely things that are going to happen , that mess up my life a little bit and I say mess up in just the sense that life's never perfect and that was the whole point of this post and I hear sometimes from at least newer clients like oh , all this stuff happened this week , but I'm going to be back in my routine next week . Things are going to settle down I week , but I'm going to be back in my routine next week . Things are going to settle down , I will get back on track . Well , that's kind of the opposite approach that we want . We want to be able to be quote unquote , on track when life is at its messiest , so that when it's actually routine , it's it , consistency is automatic , right . So that was one of the posts .

Speaker 0 1:58

The other posts is you might , you might , need to eat more food , not necessarily more calories , and this kind of hits on that whole phrase that people misuse , where they say you can eat more to lose weight or some people are under eating and need to eat more and increase their metabolism . And I think some people take that to heart in the wrong way , where they just think , okay , I'm just gonna eat more and that's gonna somehow speed everything up and I'm gonna lose weight . It doesn't work that way . What calorie ? You know ? Energy balance and calories in calories out still matter , but what most people aren't doing is they're not eating enough food volume , enough food to fill up their stomach , but keep the calories the same .

Speaker 0 2:37

And this is nutrient density . This is calorie dense foods versus nutrient dense foods we're talking about , you know , high fiber foods , fruits and vegetables , whole grains , things that satisfy you , potatoes , you know , lean meats basically mostly whole foods are going to do it . Now there are some whole foods that are calorie dense , like nuts , right . So there are some differences . But take , take , for example , 400 calories of fries how quickly you can scarf that down and it's not super satisfying versus 400 calories of , let's say , you know , fish , vegetables and potatoes on a plate .

Speaker 0 3:12

I mean my wife . My wife's a great cook and she she cooks pretty lean , not you know , kind of just by accident , and she'll serve me a dinner for the family and I'll . It'll be this delicious full plate of vegetables and mahi-mahi and potatoes , and I go ahead and log it and it's like 390 calories . I'm like , are you kidding me ? Like this huge plate of food . And it just reminds me every time I see that , how you can easily nudge your diet in the direction of volume and eating

Instagram Follow and Conclusion

Speaker 0 3:40

more in your and putting it in your stomach , but without the calories .

Speaker 0 3:44

So I think those are two important concepts , the first being your plan should be sustainable enough to work even when life is at its messiest , and the second being , if you can increase the volume of food in your diet , it's gonna make it a lot easier to lose fat , to manage your calories and to feel satisfied . So those are just the first two of many to come . I actually have a whole bunch of really pithy but very important principles queued up for my Instagram . Go give me a follow there so you can see those . It's at wits and weights and that's it for the weekend . Take those to heart , reach out , send me a DM and let me know which of these resonate and what you're going to do about it . How are you going to implement the information ? And I will see you tomorrow for our next full episode .