Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 Podcast By Philip Pape Evidence-Based Nutrition Coach & Fat Loss Expert cover art

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

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

By: Philip Pape Evidence-Based Nutrition Coach & Fat Loss Expert
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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

© 2026 Philip Pape Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Personal Development Personal Success
Episodes
  • 5 Ways Intermittent Fasting Backfires for Women Over 40 | Ep 458

    5 Ways Intermittent Fasting Backfires for Women Over 40 | Ep 458
    Apr 9 2026

    Intermittent fasting is still the most popular nutrition advice on the internet.

    Skip breakfast, shrink your eating window, lose weight. But if you're over 40, this may not give you the results you want. It could even backfire.

    Learn about the 5 specific ways intermittent fasting can backfire when your goal is losing fat and building muscle after 40. Philip examines a 2025 meta-analyses comparing IF to standard dieting, the challenge of getting enough protein in a compressed eating window, recent findings on cortisol and hormonal effects that especially affect women in perimenopause, and a surprising 2025 review that challenges one of fasting's biggest marketing claims (hint: it's about inflammation).

    Plus, learn a structured meal timing alternative and 3 diagnostic questions to test whether your current eating window is causing issues for you.

    Try my favorite Cozy Earth temperature-regulating sheets for better sleep and recovery. Use code WITSANDWEIGHTS for 20% off: witsandweights.com/cozyearth

    Enroll in Eat More Lift Heavy, the 26-week coached program that builds your nutrition and strength training skills so you don't have to use a restrictive diet or intermittent fasting while still building muscle and losing fat. Go to: eatmoreliftheavy.com

    Timestamps:

    0:00 - Intermittent fasting and fat loss
    0:53 - 5 ways fasting backfires after 40
    3:44 - #1: Metabolism and fat loss
    11:04 - #2: Muscle building and protein
    14:28 - #3: Cortisol and stress
    17:33 - #4: DHEA and thyroid hormones
    20:28 - #5: Fasting and inflammation
    25:00 - Eating more to lose fat
    27:00 - Structured meal timing
    31:22 - 3 questions to test your eating window


    💪 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 (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 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
    Show more Show less
    35 mins
  • How to Lose Fat Without Losing Your Muscle Gains | Ep 457

    How to Lose Fat Without Losing Your Muscle Gains | Ep 457
    Apr 7 2026

    You spent months building muscle, and now you're ready to cut. Or you're on a GLP-1 medication and losing weight but not sure how much muscle your'e also losing.

    Without getting 3 things right, roughly 25% to 40% of the weight you lose can come from lean tissue.

    Tune in to learn what they are!

    Join Eat More Lift Heavy, a 26-week coached program where Phase 2 guides you through exactly this transition, from building to cutting without losing what you built: eatmoreliftheavy.com

    Track your nutrition with MacroFactor using code WITSANDWEIGHTS for a free two-week trial

    Timestamps

    0:00 - Muscle loss during a cut
    6:31 - Rate of loss and lean mass
    9:56 - Protein during a fat loss phase
    13:12 - Per-meal protein over 40
    15:01 - Sleep and body composition
    17:08 - Eating more and lifting heavy
    18:36 - Rate of loss and protein targets
    21:25 - Training volume and intensity
    23:57 - Diet breaks and refeeds
    27:04 - GLP-1 body composition research
    33:16 - Bonus: 50g protein meal for low appetite


    💪 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 (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 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
    Show more Show less
    37 mins
  • How NASA's Artemis II Astronauts Maintain Muscle Flying to the Moon

    How NASA's Artemis II Astronauts Maintain Muscle Flying to the Moon
    Apr 6 2026

    NASA's Artemis II crew is flying around the Moon right now with a gym that weighs 30 pounds and fits in a carry-on suitcase. No treadmill, cable machine, or squat rack, just a small device that also serves as a step!

    In this bonus episode, Philip nerds out on the exercise equipment and nutrition plan NASA chose for the first crewed lunar mission in over 50 years, including how they stay strong and preserve muscle (hint: compound lifts, with a bit of creativity) and the crew's shelf-stable, no-refrigerator meal plan. Designed for human performance in microgravity.

    If you enjoyed this episode, share it with someone who lifts or someone who's following the Artemis II mission. And hit follow so you don't miss new episodes every Tuesday and Thursday.

    Get FREE downloads to build muscle and lose fat at witsandweights.com/free


    💪 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 (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 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
    Show more Show less
    8 mins
All stars
Most relevant
Phillip Pape through the Wits and Weights podcast has really helped me be successful in taking my health seriously.
Since listening to the podcast I have been more confident in my workouts and nutrition. I am more efficient on my path to my goals and I am more inspired to stay consistent.
Wits and Weights is well worth your time if you want to learn more about health and nutrition.

Wits and Weights is well worth your time.

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