Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit?

Philip (@witsandweights)  shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your fitness goals.

Philip breaks down four key areas that increase calorie burn and help you lose fat more efficiently. He'll guide you through small, realistic steps in nutrition and lifting weights, plus moving more throughout the day and building steady habits that make a big difference over time.

👥 To connect with other listeners who are applying these evidence-based approaches to their fitness journey, join our free Wits & Weights Facebook group here or search “Wits & Weights” on Facebook.

Today, you’ll learn all about:

5:23 - Strength training for calorie burn
8:25 - Impact of NEAT on Metabolism
10:37 - Nutrition's role in metabolism
12:15 - Daily lifestyle activity boost
14:34 - Listener feedback on nutrition coaching
15:01 - Recovering from metabolic adaptation
16:12 - How sleep affects your metabolism
18:03 - Sustainable strength training tips
19:27 - Adding more steps easily

Episode resources:

• Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/Android

Related episodes:

• 7 Surprising BMR Facts (Your Metabolism Isn't Broken)
• How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!)

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

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

To celebrate my 44th birthday, I find myself reflecting on the winding road to health and wellness, sharing my deepest (but not darkest) thoughts with all of you!

In this completely unscripted, rambling bonus episode, you'll learn about:

• The importance of flexible, resilient systems over "perfect" plans
• How recovery becomes more crucial than training volume after 40
• Current training approach using top set/back-off set programming
• Transitioning from fat loss to a lean bulk phase
• Experimenting with BPC-157 peptides for shoulder recovery
• Balancing business, coaching, and family life with efficient systems

And if you're the type who likes to send birthday gifts to random strangers (just kidding, we're friends right?), here are 3 "levels" of gifts that I would be gosh-darnit over the moon to receive:

• Level 1: Tell someone about the podcast
• Level 2: Leave a 5-star rating and review with Apple
• Level 3: Share a screenshot of the podcast or you listening to the show and tag @witsandweights on IG, Threads, or Twitter/X

I'll be happy to give you a shout out on a future episode it you leave a review and/or tag me!

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

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Are you an experienced lifter looking for new ways to boost muscle growth, improve recovery, and stay injury-free? Have you heard about blood flow restriction (BFR) training but aren’t sure how it can fit into your routine?

Download a free BFR Training Guide here or at witsandweights.com/free

Philip (@witsandweights) welcomes Nick Colosi to break down how BFR can enhance muscle growth, speed up recovery, and take the strain off your joints—without sacrificing intensity. Nick explains the science behind BFR and shares real-world success stories from elite athletes like LeBron James and the USA Olympic weightlifting team, all of whom have used BFR to stay at the top of their game.

Nick Colosi, founder and president of Smart Tools, has a doctorate in chiropractic and extensive training in sports rehab and performance. Since 2014, Smart Tools has been at the forefront of developing innovative BFR devices used by elite athletes across professional sports, including the USA Olympic weightlifting team. Nick’s mission is to make BFR training accessible, safe, and effective for everyone, from fitness enthusiasts to pro athletes.

🧤 Get your own pair of safe, effective BFR cuffs at Smart Tools

Today, you’ll learn all about:

2:01 How BFR fits into a traditional lifting routine
4:25 Typical BFR workout structure
8:59 Substituting BFR into your workout split
11:45 Why lighter weights are essential for BFR success
14:25 Comparing BFR for arms vs. legs
20:55 Safety considerations and common mistakes
23:12 Using BFR for recovery and DOMS relief
29:19 Pro athlete success stories: LeBron and Olympic athletes
36:18 What Nick wished Philip had asked 
37:52 How to connect with Nick

Episode resources:

• Smart Tools (anything you buy with this link supports the podcast) - https://www.smarttoolsplus.com/?sscid=91k8_q3zxr&
• Free Blood Flow Restriction (BFR) Training Guide

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

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Are you constantly "falling off track" with your fitness or fat loss goals?

Life has a way of throwing curveballs at our carefully laid plans. Illness, work stress, family emergencies, or unexpected travel can derail even the most dedicated among us.

But what if you could create a fitness and nutrition approach that adapts to life's chaos instead of crumbling under it?

You'll learn why traditional "perfect" plans often fail in the face of real-life challenges and how the engineering concept of Risk Management can help you build flexibility and resilience into your routine.

Discover simple ways to identify and prepare for both foreseeable and unforeseeable obstacles, and the mindset shift that turns setbacks into learning opportunities.

Whether you're struggling with consistency or just want to "bulletproof" your current approach, you'll learn about a tool to create a sustainable, adaptable fitness plan that keeps you progressing no matter what life throws your way.

To master flexible dieting for fat loss, muscle building, and better health, download my free Nutrition 101 guide at witsandweights.com/free

Main Takeaways:

• Risk management in fitness involves planning for both known and unknown challenges
• Building flexibility into your plan is key to long-term consistency and success
• A resilient mindset sees obstacles as opportunities to learn and improve, not reasons to quit
• Regular assessment and adjustment of your approach ensures continued progress

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

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Have you ever wondered why crash diets seem to backfire, leaving you worse off than before? Do crash diets seem to set you up for failure instead of long-term success? What if there’s a smarter, healthier way to achieve sustainable fat loss?

Philip (@witsandweights) explores the truth behind metabolic adaptation and the science of extreme weight loss, as seen on The Biggest Loser. Discover why crash diets cause more harm than good, leading to muscle loss, hormonal imbalances, and a slowed metabolism that makes fat loss even harder. More importantly, Philip shares a sustainable approach to fat loss that prioritizes health and performance without punishing your body.

🔁 Share this episode on social media and tag @witsandweights on Instagram, Threads, or Twitter/X.

Today, you’ll learn all about:

2:05 The Biggest Loser effect explained
3:24 The science behind metabolic adaptation
6:22 Hormonal imbalances and disordered eating
7:18 The truth about metabolic flexibility
12:00 Sustainable fat loss: A smarter approach
20:20 Building sustainable habits
22:40 Working with your body, not against it
27:58 Outro

Episode resources:

• 7 Surprising BMR Facts (Your Metabolism Isn't Broken)

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

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Welcome to another Weird Q&A, where I answer 3 offbeat questions about health and fitness (nutrition, training, mindset).

If you like these episodes, send me a text message!

Today's questions:

1. Can you lose weight by eating 'negative-calorie' foods that require more energy to digest than they contain? 
2. Can you 'shock' your muscles into growing by changing your workout routine every week?
3. Does eating late at night cause you to gain more fat compared to eating the same meal earlier in the day? 

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

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Have your muscle gains stalled? Do you struggle to build muscle as fast as others despite your best efforts in the gym?

Philip (@witsandweights) connects with anatomy expert Justin Cottle to dive deep into the cellular world of muscle hypertrophy. You'll learn why some people build muscle faster, what happens inside your muscles as they adapt to strength training, and how understanding these processes can unlock your muscle-building potential. If you want to go beyond the surface level and truly understand how to build muscle efficiently, this is for you.

Justin Cottle, a former lab director at the Institute of Human Anatomy, returns to the show to break down the science of muscle fibers, the role of protein synthesis, and how our genetics influence muscle growth.

🔔 Make sure to hit “follow” to be notified of more episodes like these!

Today, you’ll learn all about:

2:02 Cellular differences between hypertrophied and untrained muscle
3:37 Breaking down muscle fibers and tissue layers
7:15 Fast-twitch vs. slow-twitch muscle fibers
10:03 The role of protein and amino acids in muscle growth
15:30 The connection between carbs and glycogen storage
20:22 The three types of muscle tissues
24:18 Eccentric vs. concentric contractions and training
28:48 Training variation and breaking through plateaus
32:44 Genetic variability in muscle fiber composition
36:43 Mechanisms beyond individual fiber growth (e.g., hyperplasia)
39:09 The importance of rest and recovery for hypertrophy
45:30 Role of muscle damage in hypertrophy
49:34 Practical strategies and training methods for lifters
52:21 Advancements in muscle growth science
55:50 Where to find Justin
56:24 Outro

Episode resources:

• Youtube: @thedissectionroom 
• Substack: @thedissectionroom 
• Instagram: @realjustincottle
• Learn anatomy faster: kenhub.com

Related episode:

• How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle | Ep 177

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

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

"You don't need to restrict your diet to lose fat."

How many times have you heard that? Yet you're still not seeing results.

Here's the truth: some level of restriction in your diet isn't just helpful – it's essential for achieving your fat loss goals. But it's not about cutting out entire food groups or following a rigid meal plan.

Learn how the engineering concept of Design of Experiments (DOE) reveals why smart restrictions actually work better for sustainable fat loss. You'll discover how to create a flexible, effective nutrition plan without feeling deprived or overwhelmed.

Rethink everything you know about dietary restrictions and learn how to engineer your perfect fat loss strategy.

To support the show, please take a moment to leave a 5-star rating and review (links for Apple and Spotify). It helps others discover the podcast and lets us know what content resonates with you. I will give you a shout-out on a future episode!

Main Takeaways:

• Design of Experiments provides a framework for approaching nutrition systematically
• Reasonable restrictions act as helpful guidelines, not rigid rules
• This approach allows for flexibility while still moving you toward your goals
• By gathering data and making informed adjustments, you can optimize your nutrition over time

Mentioned in Episode:

• Try MacroFactor for free with code WITSANDWEIGHTS
• My 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024

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

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Are you having trouble staying motivated with your fitness goals? Do you start strong, only to lose momentum after a few weeks? Are you wondering why discipline and willpower never seem to be enough?

Philip (@witsandweights) dives into the psychology of motivation and the hidden forces that drive our behaviors. You’ll learn why relying on willpower isn’t a sustainable strategy and discover seven types of motivation to help you stay on track long-term. From internal motivators like intrinsic enjoyment to external motivators like social support, Philip covers how to identify your primary drivers and create an environment that fosters lasting motivation. Whether you're just starting your fitness journey or looking to reignite your passion, this gives you the tools to build systems for success that don’t depend on fleeting discipline. Find out how to use multiple sources of motivation to crush your goals without relying on willpower alone.

📋 To learn how to reframe your goals and implement them, even when you’re not “motivated,” so you can finally be consistent with your fitness and nutrition, join my email list here or at https://witsandweights.com/email and reply to ask for my “Action-Oriented Goals” guide.

Today, you’ll learn all about:

1:19 Holly's (listener) question
2:29 Why willpower isn’t enough for long-term motivation
4:15 Seven types of motivation explained
9:00 A client's story about motivation
14:14 How to identify your primary motivators
17:10 Tips for creating a motivating environment
19:15 How action can spark motivation and using the "motivation wave"
22:04 Outro

Episode resources:

• Join my email list here or at https://witsandweights.com/email and reply to ask for my free “Action-Oriented Goals” guide.

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

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

We're answering 2 questions from the Wits & Weights Facebook group:

1. Should I lower my protein to get more carbs (or vice versa), especially during a muscle-building phase?
2. Does creatine really make much of a difference for performance and muscle growth if you're at least 80% dialed in with everything else?

Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A!

Have you ever wondered how balancing protein and carbohydrates while in a caloric surplus can impact your muscle growth and workout performance?

This episode tackles that burning question as we explore the delicate dance between medium and high protein levels and what it means for muscle protein synthesis, satiety, and recovery.

Whether you're using the Macrofactor app or simply curious, learn how to maximize gains while balancing protein and carbs for the best balance between muscle growth, recovery, and performance.

We also dive into creatine supplementation, discussing its potential benefits both inside and outside the gym.

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

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏