Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40

Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert
  • 4.9 (233)
  • NUTRITION
  • UPDATED SEMIWEEKLY

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

  1. Why "Moderation" Fails and What Actually Stops Binge Eating (Dr. Glenn Livingston) | Ep 442

    1D AGO

    Why "Moderation" Fails and What Actually Stops Binge Eating (Dr. Glenn Livingston) | Ep 442

    Get Fitness Lab (20% off for listeners), the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance.  — Why does “just eat in moderation” fail so often? Why do binge eating and emotional eating feel stronger than your willpower?  I’m joined by psychologist and former food industry insider Dr. Glenn Livingston to break down what’s actually happening in your brain.  We unpack the neuroscience of cravings and why a healthy brain can struggle in a hyperpalatable food environment. You’ll learn how food cues override hunger signals and quietly sabotage your nutrition and fitness goals.  If you want to build muscle, lose fat, or improve body recomp, you need to understand why rigid calorie cutting and relying on willpower almost always backfire. That’s why we talk about engineering your environment instead of fighting yourself.  We focus on structure, clear food rules, and reducing decision fatigue so you’re not negotiating with cravings all day. You’ll walk away with evidence-based strategies that make sustainable weight loss possible without constant mental friction. Today, you’ll learn all about: 0:00 – What cravings really are 6:25 – What causes cravings 13:25 – Managing triggers and food cues 21:29 – Extinction bursts explained 30:45 – Rules vs willpower 39:48 – Identity and habit engineering 51:50 – Free resources to defeat cravings Episode resources: Free Book (and bonuses): Defeat Your Cravings - The Back Door to Weight LossFacebook: facebook.com/profile.php?id=61550719047966LinkedIn: linkedin.com/in/drglennlivingston YouTube: @DefeatYourCravings  📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40. 🎓 Join Physique University - Evidence-based strength training, nutrition coaching, and live coaching calls for adults over 40. Build muscle, master your macros, and lose fat with accountability. FREE custom nutrition plan with code FREEPLAN. 👥 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

    53 min
  2. Are Your Fitness Goals in Conflict? (Fat Loss vs. Muscle vs. Longevity vs. Endurance) | Ep 441

    3D AGO

    Are Your Fitness Goals in Conflict? (Fat Loss vs. Muscle vs. Longevity vs. Endurance) | Ep 441

    Upgrade your recovery with Cozy Earth's bamboo pajama set and Classic Cuddle Blanket. Recovery is the one fitness goal that never conflicts with any other. Visit witsandweights.com/cozyearth and use code WITSANDWEIGHTS for up to 20% off. 100-night sleep trial, 10-year warranty. -- Are you strength training, watching your nutrition, doing cardio, and still not seeing the fat loss or muscle gains you expected? The problem isn't effort. It's that your fitness goals are in conflict, physiologically fighting each other, and every week you train this way, you're getting further from all of them. Philip breaks down exactly why fat loss and muscle building require opposite nutritional environments, whether the interference effect from concurrent training can reduce your strength gains or hypertrophy, and why chasing peak performance can actually work against longevity.  You'll learn the specific conditions where body recomp can work and the evidence-based approach that gets you to every goal faster. Whether your priority is to build muscle, lose fat, improve your endurance, or increase your longevity over 40, this episode gives you the framework to stop stacking goals and start making real progress. Philip also walks you through a 2-minute "Goal Audit" exercise you can do tonight to identify your primary focus for the next 12 weeks and put everything else on maintenance mode. Episode Resources Take the free Fitness Lab quiz for a custom plan built around your primary goal (20% off with the link in the show notes: https://bit.ly/fitness-lab-pod20Timestamps 0:00 - Stop chasing every fitness goal simultaneously 1:02 - The SAID principle 5:13 - Why you can't lose fat and build muscle at the same time (and when you can) 9:04 - How real is the interference effect (does endurance training blunt strength gains)? 12:03 - When strength training and longevity goals conflict 17:41 - A 12-month plan for faster results 19:58 - How little training do you need to maintain your gains? 23:59 - The compounding effect of using nutrition phases and training blocks 28:40 - How to include cardio and other goals without hurting your primary focus 32:19 - Why recovery and sustainability are "meta" goals 38:10 - When body recomp and concurrent training actually work 📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40. 🎓 Join Physique University - Evidence-based strength training, nutrition coaching, and live coaching calls for adults over 40. Build muscle, master your macros, and lose fat with accountability. FREE custom nutrition plan with code FREEPLAN. 👥 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

    38 min
  3. How Lifting Weights Improves Cardiovascular Health (Better Than Cardio?) | Ep 440

    5D AGO

    How Lifting Weights Improves Cardiovascular Health (Better Than Cardio?) | Ep 440

    Try Fitness Lab to get personalized daily coaching on nutrition, training, and biofeedback that adapts to how you want to train, whether you're focused on lifting, endurance, or both. Get 20% off through February 17: http://bit.ly/fitness-lab-pod20 -- You've been told cardio is for a healthy heart and lifting weights is for building muscle. But what if strength training is itself a form of cardio? What if you're ignoring one of the most effective tools for lowering blood pressure, improving cholesterol, and reducing your risk of heart disease? Philip breaks down the evidence showing that strength training lowers blood pressure on par with first-line medication, improves HDL and LDL cholesterol, enhances insulin sensitivity, and reduces visceral fat, all independent of cardio.  You'll learn why your muscle tissue functions as a metabolic organ that regulates blood sugar, why adults who lift have up to 17% lower cardiovascular disease risk, and how to program your lifting sessions to get a real cardiovascular training effect without adding time on the treadmill.  Philip also answers listener Jack R.'s question comparing cardio and lifting head-to-head for fat loss, muscle building, and long-term sustainability after 40. Whether you're already strength training over 40 or still treating the weight room as optional for heart health and longevity, this episode gives you the evidence-based case for making lifting your foundation. Timestamps: 0:00 - Why "cardio for your heart" is incomplete 1:43 - The 2023 AHA statement about lifting weights and heart health 5:28 - How strength training lowers blood pressure as much as medication 7:11 - Nitric oxide, arterial stiffness, and improved blood vessels 9:27 - Cholesterol, triglycerides, and ApoB improvements 13:17 - Why muscle is your most powerful metabolic organ for insulin and blood sugar 15:20 - Cardio vs. lifting for fat loss and building muscle after 40 18:01 - Visceral fat, inflammation, and menopause 19:47 - Can lifting weights improve VO2max? 22:01 - Longevity data and the minimum dose of strength training for heart health 23:57 - How to get cardiovascular benefits WITHOUT extra cardio 26:04 - Rest periods, compound movements, and rep ranges for heart-healthy lifting 28:59 - Weekly template combining strength training and walking 30:59 - Physical reserve and why strength protects your heart all day 33:04 - Bonus: 10-second heart rate recovery test you can do between sets 📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40. 🎓 Join Physique University - Evidence-based strength training, nutrition coaching, and live coaching calls for adults over 40. Build muscle, master your macros, and lose fat with accountability. FREE custom nutrition plan with code FREEPLAN. 👥 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

    39 min
  4. Does HRT Cause Weight Gain or Help Fat Loss After 40? (Dr. Maria Sophocles) | Ep 439

    FEB 13

    Does HRT Cause Weight Gain or Help Fat Loss After 40? (Dr. Maria Sophocles) | Ep 439

    Are hormones making you gain belly fat?  Is menopause really breaking your metabolism, or is something else going on? And does hormone replacement therapy help or hurt body recomp after 40? Body recomp, weight loss, hormone health, and women’s fitness all collide in this conversation with Dr. Maria Sophocles, a board-certified OBGYN and nationally recognized menopause expert with 30 years of clinical experience.  We break down why women lose muscle, gain abdominal fat, and struggle with metabolism during perimenopause and menopause even when nutrition, macros, and strength training are dialed in. We unpack what estrogen, progesterone, and testosterone actually do for fat distribution, muscle building, insulin sensitivity, and longevity. We also tackle the biggest fear head-on: does HRT cause weight gain? If you care about lifting weights, strength training over 40, and sustainable weight loss, this episode brings clarity instead of confusion. Today, you’ll learn all about: 0:00 – Menopause and weight fears 5:33 – Why belly fat increases 9:15 – Hormones vs metabolism myths 13:56 – Muscle loss and calorie needs 20:18 – Does HRT cause weight gain 27:13 – Estrogen and fat distribution 28:24 – Progesterone and sleep effects 31:24 – Testosterone and muscle building 34:16 – Labs and doses 38:31 – Health risks and best time to start HRT 45:30 – Four HRT takeaways Episode resources: Instagram: @mariasophoclesmd Website: mariasophoclesmd.com Book: The Bedroom Gap: Rewrite the Rules and Roles of Sex in MidlifeTED Talk: What happens to sex in midlife? A look at the "bedroom gap"YouTube: @drmariasophocles  📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40. 🎓 Join Physique University - Evidence-based strength training, nutrition coaching, and live coaching calls for adults over 40. Build muscle, master your macros, and lose fat with accountability. FREE custom nutrition plan with code FREEPLAN. 👥 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

    48 min
  5. 7 Natural Testosterone Boosters That Actually Work (Evidence-Based) | Ep 438

    FEB 11

    7 Natural Testosterone Boosters That Actually Work (Evidence-Based) | Ep 438

    Get your free 14-Day Rapid Start Fat Loss Guide to set up a sustainable approach that protects your testosterone and performance instead of the chronic restriction that tanks your hormones. Go to: https://witsandweights.com/fatloss -- Struggling with low T? The testosterone supplement industry wants you to believe your T levels require exotic herbs, pills, and "testosterone booster" powders. The TRT industry wants you to believe your hormones are the root cause. Many men over 40 with suboptimal testosterone don't have (primarily) a hormone problem. They have a lifestyle problem. Chronic under-sleeping, chronic dieting, and chronic stress suppress testosterone far more than you might think. Learn the 7 evidence-based lifestyle factors that affect testosterone levels in men, why strength training is non-negotiable for hormone health, how chronic calorie restriction backfires (even if you're trying to lose fat), and the BIGGEST factor that is lowering your testosterone by 10 to 15 percent. You'll also discover why popular supplements like ashwagandha and tongkat ali are the last thing to focus on, and how to reframe testosterone optimization as a natural byproduct of doing the fundamentals right for building muscle and losing fat after 40. Timestamps: 0:00 - Why testosterone boosters fail and what actually works 3:39 - Testosterone as a signal of how you treat your body 7:19 - How the HPG axis regulates hormone production 9:31 - 7 natural, evidence-based testosterone boosters 11:31 - Strength training as the foundation for hormone health 15:30 - Chronic dieting vs. strategic fat loss for men over 40 19:11 - Sleep deprivation and the testosterone crash study 22:23 - My 14-day rapid start fat loss approach 23:12 - Body fat, aromatization, and when losing fat helps vs. hurts 26:19 - Stress, cortisol, and the recovery connection 📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40. 🎓 Join Physique University - Evidence-based strength training, nutrition coaching, and live coaching calls for adults over 40. Build muscle, master your macros, and lose fat with accountability. FREE custom nutrition plan with code FREEPLAN. 👥 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

    29 min
  6. Carbs Spike Your Insulin (But That's IDEAL for Muscle Growth) | Ep 437

    FEB 9

    Carbs Spike Your Insulin (But That's IDEAL for Muscle Growth) | Ep 437

    Download my FREE macros guide: Nutrition 101 for Body Composition. Learn exactly how to set your protein, carbs, and fats for muscle building and fat loss using a flexible approach that works long-term: witsandweights.com/macros -- Do carbs make you fat? Are spikes in blood sugar and insulin a problem for health or weight loss? Maybe you've been cutting carbs or tried keto or carnivore, yet your strength training progress has stalled, your recovery feels sluggish, and you're still not seeing the body composition results you want.  The problem isn't your discipline. It's a fundamental misunderstanding of what insulin actually does (especially if you lift weights). Insulin is not a "fat-storage hormone" but a nutrient-partitioning hormone whose effects depend entirely on context: your training status, muscle mass, and energy balance.  Learn how resistance training changes the way your body handles carbs, why lifters over 40 actually benefit from strategic insulin spikes, and how muscle tissue acts as a "sink" for glucose that determines where your nutrients go.  It's not about eating unlimited carbs but understanding why carb tolerance is built through strength training and how to use that to your advantage, and to stop fearing spikes in blood sugar. Whether you want body recomp, trying to build muscle while losing fat, or wondering why your low-carb diet isn't working despite consistent strength training, this episode gives you an evidence-based framework to rethink your nutrition strategy.  Plus, get a simple post-workout protocol that can improve your next-day training performance. Timestamps 0:00 - Why carbs and insulin don't automatically cause fat gain 3:20 - How training context changes what insulin does with your food 7:25 - The real reason lifters fear carbs (and why it's misguided) 11:55 - What insulin actually does (nutrient partitioning explained) 18:40 - How carbs support muscle building, recovery, and strength training performance 24:20 - Fat loss and insulin (why energy balance matters more than spikes) 29:20 - Acute insulin spikes vs. chronic dysfunction (the critical difference for body recomp) 📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40. 🎓 Join Physique University - Evidence-based strength training, nutrition coaching, and live coaching calls for adults over 40. Build muscle, master your macros, and lose fat with accountability. FREE custom nutrition plan with code FREEPLAN. 👥 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

    32 min

  7. FEB 8 · BONUS

    New Episode Schedule (Plus I Need YOUR Questions)

    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! 📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40. 🎓 Join Physique University - Evidence-based strength training, nutrition coaching, and live coaching calls for adults over 40. Build muscle, master your macros, and lose fat with accountability. FREE custom nutrition plan with code FREEPLAN. 👥 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

    9 min
  8. She SMASHED the Raw Squat World Record at 515 lb with THIS Training Program (Steph Mager) | Ep 436

    FEB 6

    She SMASHED the Raw Squat World Record at 515 lb with THIS Training Program (Steph Mager) | Ep 436

    Get Fitness Lab, the #1 adaptive coaching app that adjusts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance. Now 20% through February 17. Take the free 2-minute quiz to see your custom plan before you buy. — How does someone smash a 515-pound raw squat at 181 pounds bodyweight?  What separates elite strength training from the way most people lift weights? And are deloads quietly sabotaging your body recomp progress? Body recomp, strength training, and lifting weights look very different when world-record powerlifter Steph Mager joins me on this episode. Steph holds the all-time raw squat world record at 181 pounds bodyweight, and she breaks down how a personalized conjugate system helped her build muscle, protect her metabolism, and avoid burnout.  We unpack why most lifters misunderstand deloads, how evidence-based training balances max effort with volume, and how nutrition and macros shift between off-season and meet prep. We also dig into women’s fitness, hypertrophy, recovery, and mindset, including how elite lifters manage stress, fuel muscle building, and approach weight loss without sacrificing performance.  Tune in to learn more. Today, you’ll learn all about: 0:00 – World record squat context 2:35 – Athlete mindset and ego 9:02– Conjugate training explained 11:58 – Max effort vs dynamic work 26:01 – Deloads most lifters misuse 38:53 – Nutrition and protein targets 50:39 – Learning from failed meets 54:06 – Developing an athlete mindset Episode resources: Instagram: @stephm.fit 📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40. 🎓 Join Physique University - Evidence-based strength training, nutrition coaching, and live coaching calls for adults over 40. Build muscle, master your macros, and lose fat with accountability. FREE custom nutrition plan with code FREEPLAN. 👥 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

    58 min
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4.9
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About

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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