<a href='https://www.facebook.com/groups/witsandweights'>Join our FREE Facebook community</a> — Today, I challenge you to identify the one crucial aspect of your fitness routine that could make a significant difference.  Whether it's adjusting your protein intake or tackling emotional eating, getting into the weeds might be the secret to your success. <a target="_blank" href="https://www.buzzsprout.com/twilio/text_messages/1870546/open_sms">📲 Send me a text message!</a><a rel="payment" href="https://www.buzzsprout.com/1870546/support">Support the show</a> Send questions to <a href='https://www.instagram.com/witsandweights/'>@witsandweights</a> 👩‍💻 <a href='https://witsandweights.com/free-call'>Book a FREE 15-Minute Rapid Nutrition Assessment</a> 👥 <a href='https://bit.ly/3vyLDqO'>Join our Facebook community</a> for live Q&As & support ✉️ <a href='https://witsandweights.com/email'>Join the FREE email list</a> with insider strategies and bonus content! 📱 <a href='https://www.witsandweights.com/blog/macrofactor'>Try MacroFactor for free</a> with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism! 🏋️‍♀️ <a href='https://boostcamp.app/#witsandweights'>Download Boostcamp for free</a> for evidence-based workout programs 🩷 <a href='https://podcasts.apple.com/us/podcast/wits-weights-nutrition-lifting-muscle-metabolism-fat-loss/id1591502355'>Leave a 5-star review</a> if you love the podcast!

Join our FREE Facebook community — Today, I challenge you to identify the one crucial aspect of your fitness routine that could make a significant difference. Whether it's adjusting your protein intake or tackling emotional eating, getting into the weeds might be the secret to your success. 📲 Send me a text message! Support the show Send questions to @witsandweights 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment 👥 Join our Facebook community for live Q&As & support ✉️ Join the FREE email list with insider strategies and bonus content! 📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism! 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🩷 Leave a 5-star review if you love the podcast!

<a href="https://www.facebook.com/groups/witsandweights" rel="noopener noreferrer">Join our FREE Facebook community</a> — Today, I challenge you to identify the one crucial aspect of your fitness routine that could make a significant difference.&nbsp; Whether it's adjusting your protein intake or tackling emotional eating, getting into the weeds might be the secret to your success. <a href="https://www.buzzsprout.com/twilio/text_messages/1870546/open_sms" rel="noopener noreferrer">📲 Send me a text message!</a><a href="https://www.buzzsprout.com/1870546/support" rel="noopener noreferrer">Support the show</a> Send questions to <a href="https://www.instagram.com/witsandweights/" rel="noopener noreferrer">@witsandweights</a> 👩‍💻 <a href="https://witsandweights.com/free-call" rel="noopener noreferrer">Book a FREE 15-Minute Rapid Nutrition Assessment</a> 👥 <a href="https://bit.ly/3vyLDqO" rel="noopener noreferrer">Join our Facebook community</a> for live Q&amp;As &amp; support ✉️ <a href="https://witsandweights.com/email" rel="noopener noreferrer">Join the FREE email list</a> with insider strategies and bonus content! 📱 <a href="https://www.witsandweights.com/blog/macrofactor" rel="noopener noreferrer">Try MacroFactor for free</a> with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism! 🏋️‍♀️ <a href="https://boostcamp.app/#witsandweights" rel="noopener noreferrer">Download Boostcamp for free</a> for evidence-based workout programs 🩷 <a href="https://podcasts.apple.com/us/podcast/wits-weights-nutrition-lifting-muscle-metabolism-fat-loss/id1591502355" rel="noopener noreferrer">Leave a 5-star review</a> if you love the podcast!

[Audio Message] Get Into the Weeds and Forget the Big Picture

Wits &amp; 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 &amp; 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

Health & Fitness

Nutrition

Education

Self-Improvement

Fitness

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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[Audio Message] Get Into the Weeds and Forget the Big Picture

[Audio Message] Get Into the Weeds and Forget the Big Picture

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