Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert
For skeptics of the fitness industry who want to work smarter and more efficiently to build muscle and lose fat. Wits & Weights is one of the best fitness podcasts for evidence-based nutrition and fitness strategies. We cut through the noise and deconstruct health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time.Evidence-based nutrition coach Philip Pape explores efficient strength training, nutrition, and lifestyle strategies to optimize your body recomp and metabolism. Whether you're focused on weight loss, muscle building, or both, you'll get simple, science-based, and sustainable info from an engineer turned lifter (that's why they call him the Physique Engineer). This show serves both women's fitness and men's health goals, with special attention to strength training over 40 and hormone health.From restrictive fad diets to ineffective workouts and hyped-up supplements, there's no shortage of confusing information out there. Getting in the best shape of your life doesn't have to be complicated or time-consuming! By using your WITS (mindset and systems!) and lifting weights efficiently, you can build muscle, lose stubborn fat, and achieve and maintain a lean physique through sustainable body recomp.We bring you smart and efficient strategies for movement, metabolism, muscle, and mindset. You'll learn:- Why fat loss is more important than weight loss for health and physique- Why all the macros (protein, fats, and yes even carbs) are critical to body composition- Why you don't need to spend more than 3 hours in the gym each week to get incredible results with proper hypertrophy training- Why muscle (not weight loss) is the key to medicine, obesity, and longevity- Why age and hormones (even in menopause) don't matter with the right lifestyle- How the "hidden" psychology of your mind can unlock more personal (and physical) growth than you ever thought possible, and how to tap into that mindsetIf you're ready to separate fact from fiction, learn what actually works with evidence-based training and nutrition, and put in the intelligent work, hit that "follow" button 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 (Doc Who Lifts), Eric Trexler (Stronger by Science), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Andy Morgan (Ripped Body), 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, body positivity, best protein powder selection, strength training over 40, women's fitness, men's health, muscle building, body recomp, macros and nutrition tracking
Episodes
Mentioned books
Jan 23, 2026 • 53min
Why Your Metabolism Is Stuck at 50% and How to Fix It Without Biohacks (Jenn Trepeck) | Ep 430
In this conversation with Jenn Trepeck, a wellness author and podcaster, listeners dive into the pitfalls of biohacking and the importance of foundational habits. Jenn explains why many operate at only 50% of their metabolic capacity and introduces her concept of biostacking—prioritizing nutrition, movement, sleep, and connection. She emphasizes the significance of practical changes like adding protein and fiber while debunking the myth that quick fixes work. Jenn also highlights the power of community and connection for overall well-being.
Jan 21, 2026 • 32min
Build Muscle First, Cut Later for Easier Fat Loss and Less Hunger | Ep 429
Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:https://witsandweights.com/calocurb--If all you've done is diet, every cut will be harder than the last.More hunger, less energy, slower results. There's a reason, and it's not just your age or metabolism.Learn why building muscle first makes cutting (fat loss) dramatically easier, how more lean mass directly reduces hunger per calorie of deficit, and why chronic dieters sabotage their own results by skipping the building phase. Discover the specific rate of gain, timeline, and nutrition setup to maximize muscle while minimizing fat, plus how resistance training affects appetite hormones like GLP-1 and ghrelin differently than cardio. Whether you're focused on body recomp, strength training over 40, or finally breaking the diet-regain cycle, this is a practical blueprint to stop fighting your body and start cutting from a position of strength.Episode Resources:Try Calocurb for natural appetite support: witsandweights.com/calocurb (10% off first order)Download the free Muscle-Building Nutrition Blueprint: witsandweights.com/muscleJoin Wits & Weights Physique University: witsandweights.com/physiqueTimestamps:0:00 - Why dieting without building muscle makes every cut harder 2:43 - The muscle-first approach to easier fat loss 6:40 - The chronic dieting trap and how to escape it 10:54 - How building muscle reduces hunger and increases calorie burn 13:48 - GLP-1, satiety signals, and why strength training beats cardio for appetite 19:36 - The psychological advantage of building before cutting 25:13 - Practical build plan: rate of gain, duration, and nutrition 29:41 - Training, cardio, and when to transition to a cut 33:11 - Metabolism is a skill you build 36:45 - Bonus tip to know if you're training hard enoughSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Jan 20, 2026 • 5min
How to Lose 12 Pounds in 45 Days
Explore a mini-cut approach designed to help you shed 8-12 pounds in just 6 weeks! Discover the physiological benefits of shorter fat loss phases and why they work better. Learn readiness criteria for starting your journey, along with practical scheduling advice for success. Valuable resources include a comprehensive workshop with guides and a new 8-week guided course. Plus, find out how community support and accountability play a crucial role in achieving sustainable results while maintaining muscle.
12 snips
Jan 19, 2026 • 28min
Why Appetite Changes After 40 (And How to Still Lose Fat) | Ep 428
Hunger changes after 40, and it can feel like a battle against weight loss. Contrary to popular belief, metabolism doesn't just crash; muscle loss plays a significant role in increasing hunger. Hormonal shifts, particularly in men and women, complicate appetite regulation. Practical tactics like resistance training, protein timing, and improving sleep can help manage cravings effectively. A fascinating tip reveals that opting for solid calories over liquids can enhance feelings of fullness. Discover how to navigate appetite challenges with both science and strategies!
Jan 18, 2026 • 11min
The Fat Loss TRAP (Why You ALWAYS Gain the Weight Back)
Register for the Get Lean in 45 Days Workshop to get my complete 45-day fat loss protocol (6-week mini-cut) with a built-in exit strategy so you can drop 8-12 lbs before summer and actually keep it off.https://live.witsandweights.com/--You've lost weight before, right?The problem is... you probably gained it all back.Multiple times anyone? 🙋♀️🙋♂️That's because most weight loss attempts fall into THIS fat loss trap.These mistakes GUARANTEE a rebound... but this doesn't have to happen!Learn how to lose fat AND keep it off through how you DESIGN your fat loss phase and your exit strategy.Then join us this Tuesday for the Get Lean in 45 Days Workshop to get the full protocol (to drop 8-12 lbs in 6 weeks), our new Chisel fat-loss strength training template, and the REPLAY if you can't make it live:https://live.witsandweights.com/And I have a little surprise...Everyone who joins will immediately get access to our new guided, 8-week course that holds your hand through this protocol. See you there!Support the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Jan 16, 2026 • 47min
Can THIS Plant Extract Activate GLP-1 Like Ozempic? (Sarah Kennedy) | Ep 427
In an enlightening discussion, Sarah Kennedy, a veterinarian and founder of CaloCurb, delves into the biology of hunger and appetite regulation. She explains how gut hormones, particularly GLP-1, influence cravings and weight loss. Sarah highlights the role of bitter compounds found in hops and their potential to suppress appetite naturally. She also uncovers significant differences in appetite response in women and reveals the promising effects of her product in comparison to traditional weight loss medications. This episode reframes hunger as a physiological issue, emphasizing practical solutions for managing cravings.
Jan 14, 2026 • 35min
2 Biggest Causes of Belly Fat, Sugar Cravings, and Constant Hunger | Ep 426
Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:https://witsandweights.com/calocurb--One bad night of sleep can increase your calorie intake by up to 500 calories.Chronic stress drives fat specifically to your belly. And both of these hijack the exact hunger hormones that control whether you feel satisfied or ravenous, even when your nutrition looks perfect on paper.Discover how sleep deprivation tanks leptin, spikes ghrelin, and reduces GLP-1 (the hormones behind appetite control and fat loss). Learn why cortisol from chronic stress promotes visceral belly fat storage, increases insulin resistance, and amplifies cravings for calorie-dense comfort foods, plus the biological mechanisms behind "food noise" and hedonic hunger.You'll hear 6 tips to improve sleep quality and 5 to manage stress.Stick around for a bonus 10-minute pre-sleep protocol you can use tonight to start shifting your metabolism and hormone health in the right direction.If you've been stuck in a fat loss plateau despite doing everything right with strength training and nutrition, this episode reveals the hidden factors that could be holding you back.Timestamps:0:00 – How sleep and stress sabotage fat loss 4:24 – How poor sleep crashes leptin and spikes ghrelin 8:48 – Why sleep deprivation triggers sugar cravings and overeating 12:24 – 300-500 extra calories from one bad night 15:00 – How chronic stress elevates cortisol and NPY 20:44 – Why cortisol drives belly fat storage and insulin resistance 28:18 – Appetite tools that offset poor sleep/stress 33:02 – Understanding food noise and hedonic hunger 37:15 – 6 tips to improve sleep for fat loss 43:30 – 5 tips to manage stress 49:12 – Bonus: 10-minute pre-sleep protocol you can use tonightSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Jan 13, 2026 • 6min
Brand New 6-Week FAT LOSS Workout Program (Introducing CHISEL)
Discover a revolutionary fat loss program that adapts to your body's needs during a calorie deficit. Learn how the flexible 4-day upper/lower workout design prioritizes muscle preservation while cutting calories. Philip discusses effective strategies to enhance strength without chasing personal records. Dive into exercise variations, recovery tips, and biofeedback methods, ensuring you stay on track over six weeks to achieve impressive results. Connect with a supportive community and access vital resources to help you on your fat loss journey.
10 snips
Jan 12, 2026 • 33min
Hunger Hormones Controlling Your Fat Loss (Ghrelin, Leptin, and GLP-1 Explained) | Ep 425
Dive into the science of hunger hormones and discover how ghrelin, leptin, and GLP-1 affect your appetite. Learn why dieting can make fat loss harder, as hormones shift to combat your efforts. Explore practical ways to manage these hormones, like high-protein meals and strategic meal timing. Uncover lesser-known peptides that play a role in satiety, plus tips for balancing cravings. Don't miss the Hunger Wave Check protocol to differentiate between physical and psychological hunger!
13 snips
Jan 11, 2026 • 55min
Midlife Metabolism Myths That Keep You Stuck (and How to Fix Them)
Zora Benhamou, a gerontologist and menopause coach, dives into the myths surrounding midlife metabolism. She challenges the belief that metabolism slows down significantly, emphasizing that muscle loss, or 'menopenia,' is often the true culprit behind weight gain. The conversation covers the importance of strength training for those over 40, how hormones influence appetite, and effective recovery strategies. Zora also introduces concepts like blood flow restriction training and the role of HRT in a comprehensive fitness approach.
