You've cut calories, added cardio, and followed the rules. Your body adapted and pushed back. The problem was never your discipline. It was the advice.

Wits & Weights is a top 1% strength and nutrition podcast for people over 40 who want to build muscle, lose fat, and get stronger using evidence, not fads.

Every episode puts a popular piece of fitness advice under the microscope, finds the hidden reason it fails, and gives you the deceptively simple fix that does.

Host and certified nutrition coach Philip Pape brings an engineering background to metabolism, body composition, hormone health, and training that fits your life.

Over 500 episodes, 1 million downloads, and Top 100 on Apple Nutrition.

Start with 3 of our most popular episodes:

• Metabolism 101 (The Science Behind Fat Loss and Muscle Building) | Ep 421
• 4 Ways to Increase Your Metabolism by 500 to 1000 Calories per Day | Ep 236
• 12 Rules of Training Volume to Build More Muscle | Ep 348

💪 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! 🙏