<a href='https://www.witsandweights.com/question'>Submit your question for the podcast</a> at <a href='https://www.witsandweights.com/question'>witsandweights.com/question</a>. If your question is featured, you'll get a shout-out on the show!--Big changes are coming to Wits & Weights!My goal is to deliver higher-quality, more focused content while respecting your time.Also... what do YOU want to hear on the show?👉 <a href='https://www.witsandweights.com/question'>Submit your question or topic and help shape the future of the podcast!</a> 💪 <a href='https://eatmoreliftheavy.com/'>Join Eat More Lift Heavy</a> - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 <a href='https://witsandweights.com/app'>Get Fitness Lab</a> - My AI-powered coaching app for adults over 40. Training, nutrition, and real-time guidance to help you build muscle, lose fat, and lift weights with confidence.👥 <a href='https://bit.ly/3vyLDqO'>Join our Facebook community</a> -  For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters. 👋 <a href='https://www.witsandweights.com/question'>Ask a question</a> or find Philip Pape on <a href='https://www.instagram.com/witsandweights/'>Instagram</a>

Submit your question for the podcast at witsandweights.com/question. If your question is featured, you'll get a shout-out on the show! -- Big changes are coming to Wits & Weights! My goal is to deliver higher-quality, more focused content while respecting your time. Also... what do YOU want to hear on the show? 👉 Submit your question or topic and help shape the future of the podcast! 💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week. 📱 Get Fitness Lab - My AI-powered coaching app for adults over 40. Training, nutrition, and real-time guidance to help you build muscle, lose fat, and lift weights with confidence. 👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters. 👋 Ask a question or find Philip Pape on Instagram

<a href="https://www.witsandweights.com/question" rel="noopener noreferrer">Submit your question for the podcast</a> at <a href="https://www.witsandweights.com/question" rel="noopener noreferrer">witsandweights.com/question</a>. If your question is featured, you'll get a shout-out on the show!--Big changes are coming to Wits &amp; Weights!My goal is to deliver higher-quality, more focused content while respecting your time.Also... what do YOU want to hear on the show?👉 <a href="https://www.witsandweights.com/question" rel="noopener noreferrer">Submit your question or topic and help shape the future of the podcast!</a> 💪 <a href="https://eatmoreliftheavy.com/" rel="noopener noreferrer">Join Eat More Lift Heavy</a> - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 <a href="https://witsandweights.com/app" rel="noopener noreferrer">Get Fitness Lab</a> - My AI-powered coaching app for adults over 40. Training, nutrition, and real-time guidance to help you build muscle, lose fat, and lift weights with confidence.👥 <a href="https://bit.ly/3vyLDqO" rel="noopener noreferrer">Join our Facebook community</a> -&nbsp; For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&amp;A threads, coaching insights, and real chat with other lifters. 👋 <a href="https://www.witsandweights.com/question" rel="noopener noreferrer">Ask a question</a> or find Philip Pape on <a href="https://www.instagram.com/witsandweights/" rel="noopener noreferrer">Instagram</a>

New Episode Schedule (Plus I Need YOUR Questions)

Wits &amp; 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 the fitness 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. 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 If you're ready to learn what actually works with evidence-based training and 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: hormone health, metabolism optimization, hypertrophy training, longevity and healthy aging, nutrition tracking, best protein powder selection, strength training over 40, women's fitness, perimenopause, menopause, muscle building, body recomp, macros and nutrition tracking

Health & Fitness

Nutrition

Education

Self-Improvement

Fitness

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 the fitness 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. 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 If you're ready to learn what actually works with evidence-based training and 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: hormone health, metabolism optimization, hypertrophy training, longevity and healthy aging, nutrition tracking, best protein powder selection, strength training over 40, women's fitness, perimenopause, menopause, muscle building, body recomp, macros and nutrition tracking

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New Episode Schedule (Plus I Need YOUR Questions)

New Episode Schedule (Plus I Need YOUR Questions)

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