Win A Free Week Of High Protein Meals (Listen for the Secret Code Word!) Artwork

Wits & Weights | Strength Training & Fat Loss Over 40

Strength training and fat loss for men and women over 40 is the foundation of this show. 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. Wits & Weights shows you how to build muscle, lose fat, and achieve real body recomposition by focusing only on what the evidence actually supports. The show centers on women over 40, but plenty of midlife men listen for the same approach.

Evidence-based 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 body recomposition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, body recomposition for women over 40, perimenopause and menopause fitness, metabolism recovery, hormone health, 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 plus identity-based behavior change) and lifting weights, you can build muscle, improve your physique, and maintain your results for life without rebound weight gain. You'll also learn about metabolism recovery, and why years of dieting can lead to metabolic adaptation that makes fat loss harder than it needs to be.

You'll learn smart, efficient strategies for movement, metabolism, muscle, and mindset: why fat loss matters more than weight loss, why all the macros (protein, fats, and yes even carbs) are critical to body composition, how just 3 hours a week of proper hypertrophy training can outperform twice that time, why building muscle is the single most powerful thing you can do for metabolic health and longevity, why perimenopause and menopause don't have to derail your progress, and how shifting the way you think about fitness drives more 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, hit "follow."

Popular Guests: 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: strength training for women over 40, strength training over 40, women's strength training, body recomposition for women over 40, body recomposition after 40, body recomposition, muscle building after 40, muscle building, hypertrophy training, fat loss for women over 40, perimenopause fitness, menopause fitness, menopause metabolism, metabolism recovery, metabolic adaptation, protein for women over 40, nutrition for lifters over 40, hormone health, longevity and healthy aging, lifting weights for fat loss, macros and nutrition tracking

All Episodes

Wits & Weights | Strength Training & Fat Loss Over 40

Win A Free Week Of High Protein Meals (Listen for the Secret Code Word!)

April 25, 2026 • Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

0:00 | 5:34

We're giving away a week of free high-protein meals from Trifecta to one listener who submits a 5-star review of the show!

Listen to the episode for the secret code word plus instructions on entering.

Deadline is April 30, 2026 so don't wait :)

The giveaway is open to all Wits & Weights listeners, and it's simple to enter. Just submit a five-star Apple Podcasts review and email me your Apple username and the code word from the episode. Full details below...

How to enter:

Leave a five-star review on Apple Podcasts from your iPhone (tap here to go to the show page). If you're not sure what to say, a sentence or two about what you've learned or an episode you enjoyed is perfect! Even if you don't normally use Apple Podcasts, you can leave a review from the Apple Podcasts app on any iPhone.
Reply to any of my newsletters with your Apple username (so the review can be verified) and the secret code word from this episode.
Deadline is April 30, 2026. Winner announced shortly after.

Not on the email list yet? Sign up at witsandweights.com/email and reply to the welcome email. It's free!

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

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Philip Pape 0:00

Hey, this is Philip with another quick bonus today because I have a giveaway that I want to tell you about and a tiny favor to ask. I only need about four or five minutes of your time, and there is a secret code word that you'll need to enter the giveaway. I'm gonna drop it toward the end of this episode, so stick with me so that you can catch the code word. All right, if this show, Wits and Waits, has helped you in any way, whether it's one episode that changed your mind on something or helped you out, maybe you've been listening for years, maybe you just caught us recently with one or two episodes and something clicked for you, or there's an aha moment. I'm just asking for a teeny tiny favor. And in return, I'm gonna give you a full week of free meals from Trifecta to one listener. Now, Trifecta is a meal delivery service. A lot of people use them, and I can give you on me a full week of meals to a winner, and it's pretty easy to enter the giveaway. So the teeny tiny favor first. All I want is you to leave a five-star review on Apple Podcasts. It's very difficult to get people to leave reviews these days for whatever reason. Even when they love the show and I get lots of feedback and listeners chiming in, I'm like, hey, would you mind putting a review in there that'll help others, you know, find the show? And then they don't, you know, no knock on you. There's like friction there. But, you know, real world, real words from real listeners, your experience, whatever's true for you, listening to the show. And that is how people find shows worth their time. They get what's called social proof. A lot of people use Apple, a lot of people use other platforms as well, but that one platform is very helpful. People usually go to it, even if they use something else like Spotify, and they're looking up, okay, strength training, nutrition, over 40, fat loss, whatever. And they're so confused, right? They're trying to understand what to do with all the influencers shouting in their ears about menopause and cycle sync training and intermittent fasting and all the different diets, right? So reviews can really matter way more than anything I can say about my show. So that is the request. That's why it helps. So that's all you have to do for the giveaway now to actually get the prize, the gift card for the full week of free meals from Trifecta. And I think this is the first time I'm mentioning them on the show. They are a partner of ours and they're a meal delivery service. They do macro balanced, high protein food. They use real ingredients. They have an amazing head chef who is coming on the show this week. Uh, his name is Chef Mario. You're gonna hear all about how he preps food for some of the best people in the world in terms of athletes. And it's delicious, delicious food. And a lot of people do need it or want a meal service for the convenience of it. When you're lifting, when you're trying to hit certain numbers, they used to be about specific diets, and now they're way more about balance and macros, which is awesome. So if you want to learn about them on your own, definitely check them out and support the show that way. Witsandweights.com slash trifecta. That's witsandweights.com slash trifecta. But if you want a free week of meals from them, all you have to do is two steps first. Leave that five-star review on Apple Podcast, whatever you want to say in your own words, a sentence or two. If you can't think of what to say, just share something that you learned from a recent episode. That's it. Okay. And even if you don't use Apple, as long as you have an iPhone, you can go into the Apple Podcast app and leave a review, even if you don't listen to the show that way. The second step is I want you to reply to my email newsletter to tell me you left the review because I don't know who you are from your Apple name. That's a privacy thing. I won't know who you are and I can't get you the gift. So reply to my email newsletter, any email you get from me, and just say, hey, I left that review. And I want you to drop the secret code word coming up so I know you listen to the episode. And then if you're not on the email list already, no big deal. Just go to witsandwaits.com slash email, get signed up, and then reply to whatever email lands in your inbox next. That's witsandwaits.com slash email. So I know it sounds like I threw a lot at you, but all I'm looking for is a review on Apple Podcasts and send me an email, reply to the email list that you did so, and let me know what your username is so I can validate it. And you're gonna use the secret code word, which is trifecta. So it should be pretty easy to remember because it's the name of the meal delivery service. Um, we're giving you to the end of April, April 30th, the end of this month. So you've got about five days from when this episode drops. It's a pretty short window, but that's on purpose because I want you to take action and do it and claim that prize. Again, the code word is trifecta. Drop it in the newsletter reply when your review's up. Tell me your Apple name and I will validate it. And then you're entered, and that's it. Apple review newsletter reply with the code word trifecta by April 30th. I'll pick the winner. I'm gonna reach out right after we pick the winner, and you'll get that free week of meals from Trifecta. So look, if you've been meaning to leave a review, if you love the show already and you haven't gotten around to it, this is a nice little nudge, nice little incentive, I hope. And if you're the one who wins, uh you'll be eating very well for a week on me. And that's it. I'll put all the details in the show notes, very clear instructions so you can go follow that. And I really, really appreciate you listening to Wits and Weights. Keep using your wits, keep lifting those weights, and I'll catch you next time on the Wits and Weights podcast.