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PODCAST

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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

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

health & fitness nutrition

All Episodes

29:10

Why NOT Lifting Weights Is the WORST for Your Health...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/12/03

Join the 3-Week Strong Finish Challenge to build strength training momentum and end 2025 strong instead of waiting until January. Kickoff call December 8th at 5pm Eastern. Get direct coaching, the flexible framework, holiday nutrition strategies, and travel workout templates you need to protect your metabolism through the holidays:https://live.witsandweights.com--If you're trying to lose weight by focusing on diet, cardio, and steps but skipping the weight room, you're not just leaving

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31:44

Stop Making These 3 Weight Loss Mistakes if You Want...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/12/01

Get your free 14-Day Rapid Start Fat Loss Guide to set up your nutrition and strength training for effective fat loss without extreme restriction or guesswork:https://witsandweights.com/fatloss--If you're tracking food, stepping on the scale, pushing hard in the gym, but hitting a wall with fat loss, this episode is for you. Maybe scale isn't moving, or you're making panicked decisions like slashing calories or adding more cardio, and nothing's working.Discover the 3 weight loss

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64:27

A Cardiologist's Guide to Hormones, Peptides, and...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/11/28

Ready to go beyond standard cholesterol panels and track what actually matters? Get your comprehensive performance bloodwork analysis at witsandweights.com/bloodwork (code VITALITY20 for 20% off)—What if your blood work is missing the markers that truly predict long-term cardiovascular health? Can you build muscle, lose fat, and stay strong after 40 without risking your heart? And which biomarkers, hormones, and peptides actually move the needle for longevity and performance?I bring on Integrative

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24:40

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

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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 | Fat Loss, Nutrition, & Strength... ·

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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