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
Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
Something BIG is Coming...
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 training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork.
🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN).
👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.
👋 Ask a question or find Philip Pape on Instagram
Hey wits and weights family. Quick one today. I have been working on something for the past few months, something that I'm really excited about, something that I think is going to change how a lot of you approach building muscle and losing fat in today's age of technology. I'm not going to tell you exactly what it is yet. You might have some ideas, but I do want to give you a heads up that it's coming. And over the next week and a half, I'm going to be sharing more about it. You know that I talk to people every single day, every single week who are doing all the things right on paper. They understand progressive overload. They listen to the podcast. They know their protein targets. They're tracking things like their scale weight and macros and body composition metrics and things like that. They're following the evidence-based principles, but they're still guessing in a lot of areas. Is this workout hard enough? Should I add weight or reps? Am I recovering properly? What do I do when this or that, when the scale hasn't moved, when I'm plateauing? Is my nutrition dialed in? Am I missing something? And information is everywhere. It's blasted everywhere. You've listened to probably close to, if not all, 400 episodes of this podcast. You've read articles, I'm sure. You understand the science. But what's missing is that interpretation layer, the thing that takes your specific situation and data, your weight trends, your training feedback, your day-to-day biofeedback and recovery, and tells you exactly what to do next. Not just generic templated advice, not what works for a 20-year-old influencer, what works for you in your 40s, 50s, beyond, with your recovery capacity, your hormonal situation, your schedule, your life. So I've spent the past several months building something that's scalable, that allows me to spread and impact, you know, more people with something beyond just what coaching can provide to solve that exact problem. And over the next week and a half, I'm going to show you exactly what it is, how it works, how you can use it to finally stop guessing and be as empowered as you could possibly imagine to start making that systemic progress you're going for. So starting Monday tomorrow, you're going to get an email from me with the first preview. And then throughout the next week, I'll be releasing more content that walks you through the whole thing. And then on November 18th, Tuesday, November 18th, it launches. So if you're not on my email list, now's the time to join because tomorrow's email is going to give you the first look at what this is. And between now and launch on November 18th, email subscribers are going to get the most detailed information, plus a bonus that I'm not going to be sharing anywhere else. Just go to witsandweights.com slash email and sign up if you're not on my list already. It takes 30 seconds. Again, go to witsandweights.com slash email. Link is also in the show notes. Tomorrow you'll get the first preview in your inbox. If you're listening to this episode a few days later, I'm happy to resend that to you. And then next week we're going to go deeper. I am so, so excited about this. You don't understand. I just think you're going to love it. The initial feedback is already incredibly amazed at how this thing works. And I'm just excited. I'll talk to you soon.
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