The Most CRITICAL Meta-Skill for Fitness Consistency (Alan Lazaros) | Ep 397
Want to build your fitness meta-skills? Join Physique University and get a FREE custom nutrition plan using code FREEPLAN at:https://physique.witsandweights.com/—Why do so many people who know how to lift weights, track macros, and prioritize recovery still struggle to stay consistent long term? How do you design a fitness system that actually survives the chaos of real life? And what hidden “meta skills” separate lifelong success from endless restarts?Alan Lazaros, CEO and co-host of Next Level University, joins me to break down the architecture of consistency, how to build muscle, lose fat, and achieve lasting results through evidence-based fitness and self-mastery. We explore the difference between skills and meta skills, why consistency is a mental framework, and how engineering principles apply to sustainable strength training, body recomp, and weight loss.If you’ve ever felt stuck between knowing and doing, this conversation will rewire how you think about fitness forever. Tune in to Wits & Weights with Philip Pape, your go-to fitness coach for evidence-based nutrition and training.Today, you’ll learn all about:0:00 – Intro2:40 – The concept of meta skills5:50 – Flow and the challenge-skill sweet spot9:10 – The compound effect and daily progress12:00 – Redefining consistency as a meta skill19:00 – Minimum viable habits for long-term success26:00 – Alan’s seven pillars of fitness37:00 – Why engineers struggle with fitness47:00 – Focus as the ultimate meta skillEpisode resources:Website/Podcast: nextleveluniverse.comInstagram: @alazaros88 LinkedIn: @alanlazarosllc Facebook: @alan.lazaros Support the show🔥 Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies) 🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20) 🎓 Lose fat + build muscle in Physique University with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN) 👥 Join our Facebook community for fitness & body recomp strategies👋 Ask a question or find Philip Pape on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
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The Hypertrophy Hierarchy (Which Training Variables Actually Matter) | Ep 396
Get your free Strength Training for Hormone Health guide at witsandweights.com/free to learn how to structure your training to support healthy hormone levels as you age, applying the principles from this episode.--Every week there's new advice about training. Train to failure. Don't train to failure. Do more volume. No, you're overtraining. Meanwhile, you're stuck making zero progress because nobody's telling you what actually matters.Today, Philip ranks the 5 training variables that drive 80% of muscle growth, plus one hidden foundation that amplifies them all. Using the concept of Leverage Points from systems thinking, you'll discover which variables create disproportionate results and which ones are just noise distracting you from real progress.This is an evidence-based blueprint to stop spinning your wheels and start building the physique you want.Episode Resources12 Rules of Training Volume to Build More Muscle | Ep 348Join Physique University for Training Templates and Lifting LessonsTry MacroFactor for free with code WITSANDWEIGHTSTimestamps0:00 - Why you're stuck and overwhelmed by conflicting training advice 3:18 - Variable #1: Training volume (the primary driver of muscle growth) 8:02 - Variable #2: Training effort and proximity to failure 12:54 - Variable #3: Progressive overload (the adaptation mechanism)20:37 - Variable #4: Exercise selection and mechanical efficiency25:14 - Variable #5: Frequency (how to distribute weekly volume) 30:05 - Bonus variableSupport the show🔥 Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies) 🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20) 🎓 Lose fat + build muscle in Physique University with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN) 👥 Join our Facebook community for fitness & body recomp strategies👋 Ask a question or find Philip Pape on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
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5 Body Recomp Mistakes (Why You're Not Losing Fat or Building Muscle) | Ep 395
Get Cozy Earth temperature-cooling sheets at witsandweights.com/cozyearth and use code WITSANDWEIGHTS for 20% offJoin the 6-Week Strong Finish Challenge starting November 18th at witsandweights.com/physique and use code FREEPLAN for a custom nutrition plan. Learn to maintain your strength and body composition through the holidays using flexible systems (optimal, minimum, and bailout strategies) instead of rigid plans that collapse under pressure.--Your body isn't listening. You train consistently, watch your protein, do everything the evidence says, but body recomposition isn't happening.The problem isn't your effort. It's the signal between your actions and your physiology.Discover the 5 biggest body recomp mistakes keeping intelligent, hard-working lifters stuck at the same body fat and muscle mass for months.You'll get specific fixes to align your training, nutrition, and recovery so your body can actually build muscle and lose fat simultaneously... even if you're over 40.Episode ResourcesTry MacroFactor free for 2 weeks with code WITSANDWEIGHTS at witsandweights.com/macrofactorTimestamps0:00 - Why your body ignores your effort despite consistent training2:49 - Mistake #1: Eating like you're dieting instead of building muscle8:17 - Mistake #2: Training to burn calories instead of build muscle 13:42 - Mistake #3: Ignoring recovery and sleep 23:20 - Mistake #4: Tracking the wrong metrics 28:25 - Mistake #5: Expecting rapid resultsSupport the show🔥 Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies) 🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20) 🎓 Lose fat + build muscle in Physique University with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN) 👥 Join our Facebook community for fitness & body recomp strategies👋 Ask a question or find Philip Pape on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
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The RAW TRUTH About Fitness, AI, and Influencers (Adam Schafer of Mind Pump) | Ep 394
Love what you’re hearing from Adam? Take the guesswork out of training with the MAPS workout programs from Mind Pump.—Ever feel like the more fitness podcasts you listen to, the less you know about how to build muscle, lose fat, and actually see progress? Are AI tools and influencers helping your nutrition and fitness goals, or just creating more noise? If you want real results with body recomp and strength training, this episode cuts through the confusion.I sit down with Adam Schafer, co-founder of Mind Pump, one of the best fitness podcasts out there, to uncover what truly matters in building muscle and mastering your metabolism. We break down how to stay consistent, filter evidence-based training from fitness fads, and focus on the habits that last. Adam shares how to simplify lifting weights, fuel your body with the right macros, and make progress that sticks.If you’re ready to think clearly, train smarter, and make fitness fit your life, join me, Philip Pape, on Wits and Weights.Today, you’ll learn all about:0:00 – Intro2:25 – Setting the stage for scientific thinking10:50 – Why critical thinking beats blind belief15:07 – The meaning of epistemology25:01 – How empiricism changed modern science34:52 – What black swans teach us about truth48:27 – Cynicism vs. healthy skepticism59:50 – Making sense of the hierarchy of evidence1:12:56 – Turning data into practical results1:28:50 – Where to find credible fitness researchEpisode resources:Official Podcast/Website: mindpumpmedia.com Free resources site: mindpumpfree.com“Ask” portal: askmindpump.com Instagram: @mindpumpadam Youtube: @MindPumpTV Support the show🔥 Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies) 🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20) 🎓 Lose fat + build muscle in Physique University with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN) 👥 Join our Facebook community for fitness & body recomp strategies👋 Ask a question or find Philip Pape on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
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Why Now Is the PERFECT Time to Build Muscle Over 40 | Ep 393
Get your free Muscle-Building Nutrition Blueprint to optimize your protein intake, calories, and meal timing for maximum muscle growth at any age:https://witsandweights.com/muscle--Can you still build that much muscle in your 40s and beyond?Discover why strength training over 40 might actually be your BEST opportunity to build serious muscle and strength.Learn the evidence-based science showing that muscle tissue remains highly responsive to training well into old age, why midlife gives you strategic advantages younger lifters don't have, and the engineering framework that explains how building capacity now expands your margin of safety for decades to come.Let's discuss muscle building, metabolism, aging, and what's actually possible when you apply the right nutrition and fitness strategies at any stage of life.Timestamps:0:00 - Why building muscle over 40 is still possible 3:50 - The science of muscle growth and aging 6:50 - Why muscle loss isn't inevitable 9:20 - How older adults respond to resistance training 12:15 - Adjusting protein and recovery with age 16:16 - Why midlife gives you a strength training advantage 22:30 - Building your long-term muscle reserve 27:18 - The nutrition and training inputs for muscle growth 31:16 - Tracking strength gains and body composition 36:24 - Your simple strength training plan to start today 43:25 - Consistency and asking for help 47:05 - The cost of delaying your muscle building goals Support the show🔥 Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies) 🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20) 🎓 Lose fat + build muscle in Physique University with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN) 👥 Join our Facebook community for fitness & body recomp strategies👋 Ask a question or find Philip Pape on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
About Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
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
Listen to Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters, The Mel Robbins Podcast and many other podcasts from around the world with the radio.net app
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