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PODCAST

Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters

Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

Wits & Weights is a strength 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

health & fitness nutrition

All Episodes

24:40

3 Ways Thanksgiving WON'T Ruin Your Fat Loss (No...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/26

📲 Try Fitness Lab with 20% off through Black FridayMy new AI coaching app that adapts to real life, like Thanksgiving. Instead of rigid meal plans or "stay on track" guilt, you get intelligent coaching that accounts for holiday meals, your actual biofeedback, and helps you enjoy family time while maintaining momentum toward building muscle and losing fat over 40.👉 http://witsandweights.com/app--Worried that Thanksgiving (or any holiday) dinner will undo months of fat loss progress?It

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34:36

Avoid Holiday Weight Gain with a BAILOUT Strategy...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/24

🎯 Join the 3-Week Strong Finish Challenge (Kickoff December 8) Get structured support through the hardest weeks of the year. Get a 3-week personal roadmap, custom workouts for travel, daily accountability check-ins, and meal/recipe plans for every holiday scenario: 👉 https://live.witsandweights.com - Includes FREE custom nutrition plan (with code FREEPLAN)🛌 Try Cozy Earth cooling sheetsTemperature-regulating bedding for better sleep and recovery. Use code WITSANDWEIGHTS for 20% off at

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19:36

"Why would anyone want AI generated fitness content?"

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/23

Someone unfollowed the show after saying they were "grossed out" by AI in fitness. Apparently I'm now part of the evil AI empire. 🤷‍♂️ But their reaction reveals a fundamental misunderstanding about what AI can actually do when it's built on evidence-based principles rather than generic junk content scraped from the interwebs. Discover why rejecting AI without understanding it is dogmatism, not skepticism. Learn what AI-powered coaching actually means, why most people aren't getting quality

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51:41

Prostate PSA Results and Unnecessary Biopsies (Dr....

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/21

Get Fitness Lab, the #1 coaching app for people over 40 that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance. https://witsandweights.com/app--Are you over 40 and trying to stay muscular, lean, and strong, but PSA tests and prostate fears leave you confused? Worried that one elevated PSA could derail your strength training with an unnecessary biopsy?In this conversation with men’s health expert Dr. Stephen Petteruti, we

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44:38

Calorie Counting vs. Pattern Analysis for Fat Loss...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/19

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--We compare traditional calorie and macro tracking with a pattern-based approach that uses eating behaviors, biofeedback, and trends to drive

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22:22

It’s Live! How Fitness Lab Works (My New Coaching App...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/18

Fitness Lab is live! 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 personalizes everything to your situation (including unique scenarios...

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34:04

Why Most Fitness & Nutrition Apps Fail People Over 40...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/17

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--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 the hidden gap sabotaging results... the missing interpretation

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9:46

AI Coaching for Building Muscle Over 40 (Launches...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/16

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 -- 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...

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46:34

15 Reflections from 400 Episodes of Evidence-Based...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/14

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--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 or expensive interventions!Today you'll hear 15 reflections from the

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56:09

Q&A - Women Over 50 Strength Training and Fat Loss...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/12

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--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 alone.I team up with fitness coach Pam Sherman to answer your most pressing

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33:04

How Much Protein You Really Need to Build Muscle (Not...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/10

Optimize your recovery where it matters most—in bed. 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 with code WITSANDWEIGHTS... because you can't build muscle without quality sleep:https://witsandweights.com/cozyearth--How much protein do you need to build and maintain muscle?Do you need to hit the "leucine threshold" for muscle protein synthesis?Is there an

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3:16

Something BIG is Coming...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/09

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. Support the show 🔥 Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies) 🩸 Book a Performance Bloodwork Analysis to find out what's

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56:50

The Most CRITICAL Meta-Skill for Fitness Consistency...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/07

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/—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 success from endless restarts?Alan Lazaros, CEO and co-host of Next Level

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36:42

The Hypertrophy Hierarchy (Which Training Variables...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/05

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.--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 telling you what actually matters.Today, Philip ranks the 5 training

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38:22

5 Body Recomp Mistakes (Why You're Not Losing Fat or...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/11/03

Get Cozy Earth temperature-cooling sheets at witsandweights.com/cozyearth and use code WITSANDWEIGHTS for 20% offJoin 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 under pressure.--Your body isn't listening. You train

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90:57

The RAW TRUTH About Fitness, AI, and Influencers...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/10/31

Love what you’re hearing from Adam? Take the guesswork out of training with the MAPS workout programs from Mind Pump.—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 cuts through the confusion.I sit down with Adam Schafer, co-founder of

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47:18

Why Now Is the PERFECT Time to Build Muscle Over 40 |...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/10/29

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--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 highly responsive to training well into old age, why midlife gives you

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24:54

The Alcohol Cancer Report Cover Up | Ep 392

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/10/27

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--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's cancer risk, and how this impacts your nutrition choices and

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94:57

How Can We Trust Hypertrophy and Nutrition Science?...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/10/24

Build muscle and lose fat with evidence-based fitness. Free custom plan when you join Physique University (code: FREEPLAN): witsandweights.com/physique—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 information you consume.We break down the philosophy of knowledge and why

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30:40

7 Tips to Save 200 Hours in the Gym (Without Losing...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2025/10/22

Join Physique University and get the IGNITE 4-Day Time-Saving Workout Program (use code FREEPLAN for a custom nutrition plan when you join)--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? 4:52 - Tip 1: Cut exercise bloat 7:54 - Tip 2: Prioritize compound lifts

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