Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

591 episodes

How to Lose 12 Pounds in 45 Days
20/1/2026 | 5 mins.
Join the Get Lean in 45 Days Workshop TODAY at live.witsandweights.com to get the complete mini-cut protocol, training template, 8-week guided course, and your first month in Physique University. Workshop starts at 12pm Eastern (recording included if you can't make it live):
https://live.witsandweights.com/
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Want to lose 8-12 pounds of body fat in the next 6 weeks?
Learn the mini-cut approach: a shorter, more aggressive but "internally sustainable" fat loss phase that actually works because you can commit to a clear end date.
Discover how to set up your deficit, structure training to preserve muscle, and transition out without rebounding.
Plus, get the support and accountability that makes the difference between knowing what to do and actually doing it.
Episode Resources:
Get Lean in 45 Days Workshop - TODAY at 12pm ET (includes replay)

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
Why Appetite Changes After 40 (And How to Still Lose Fat) | Ep 428
19/1/2026 | 28 mins.
Register for the Get Lean in 45 Days workshop at live.witsandweights.com to learn exactly how to drop 8-12 pounds of body fat in 45 days while managing hunger the right way.
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
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Hunger hits different after 40.
You might feel like your body is actively fighting against fat loss: cravings show up more often and deficits feel harder even when you're doing everything right.
This episode breaks down what actually changes with appetite and metabolism as you age (spoiler: it's not your metabolism crashing) and what you can do about it.
You'll learn why muscle loss affects hunger more than you think, how hormonal shifts in men and women specifically impact appetite regulation, and the practical midlife realities that compound the problem.
Plus, learn an evidence-based swap that can improve fullness without changing what you eat, just how you eat it.
Episode Resources:
Register for the Get Lean in 45 Days workshop: live.witsandweights.com
Try Calocurb for 10% off: witsandweights.com/calocurb
Timestamps:
0:00 - Why hunger feels harder to manage after 40
1:36 - The metabolism myth and what really changes with age
4:06 - How hormones affect appetite differently for men and women
8:38 - Recovery, NEAT, sleep, and life complexity in midlife
16:09 - 4 tips to manage appetite over 40
22:31 - Why building capacity before a deficit makes fat loss easier
25:37 - Bonus tip based on new research

👉 Register for the Get Lean in 45 Days Workshop on January 20 to lose 8-12 pounds of fat with my targeted, 6-week mini-cut. Replay, downloadable guide, and fat loss workout program included.
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
The Fat Loss TRAP (Why You ALWAYS Gain the Weight Back)
18/1/2026 | 10 mins.
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/
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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
Can THIS Plant Extract Activate GLP-1 Like Ozempic? (Sarah Kennedy) | Ep 427
16/1/2026 | 46 mins.
Try Calocurb natural appetite support backed by clinical research. Get 10% off your first order at https://witsandweights.com/calocurb
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Why does hunger sabotage weight loss even with perfect macros? Is appetite control really about discipline or hormone health?
Body recomp, weight loss, and building muscle get complicated fast when appetite refuses to cooperate. I dug into the real biology behind hunger with Sarah Kennedy, founder and CEO of Calocurb, to explore how the gut and brain regulate appetite through GLP-1 and other hormones tied to metabolism and nutrition. We unpacked why calorie deficits trigger powerful biological pushback, how bitter compounds can naturally influence appetite signals, and where these strategies fit alongside lifting weights, protein intake, and evidence-based nutrition.
This conversation reframes appetite as a physiological signal, not a personal failure, and shows how strength training, nutrition, and smart tools can work together. If you’re navigating fat loss, women’s fitness, or strength training over 40, this adds a missing layer most fitness podcasts ignore. It’s a practical lens on appetite control.
Today, you’ll learn all about:
0:00 – Why hunger overrides willpower
4:10 – Appetite hormones explained
8:45 – GLP-1 beyond weight loss drugs
13:30 – Bitter compounds and gut signaling
18:55 – Appetite control during fat loss
23:40 – Women’s hormones and cravings
28:20 – Using tools without dependency
33:10 – Long-term appetite strategies
Episode resources:
Website: calocurb.com/witsandweights
Email: [email protected]
Instagram: @calocurb
Facebook: @calocurbglobal
Youtube: @calocurb
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
2 Biggest Causes of Belly Fat, Sugar Cravings, and Constant Hunger | Ep 426
14/1/2026 | 36 mins.
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
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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 tonight

👉 Register for the Get Lean in 45 Days Workshop on January 20 to lose 8-12 pounds of fat with my targeted, 6-week mini-cut. Replay, downloadable guide, and fat loss workout program included.
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

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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

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