Wits & Weights | Nutrition, Lifting, Muscle, Metabolism, & Fat Loss

About Wits & Weights | Nutrition, Lifting, Muscle, Metabolism, & Fat Loss

You’re over 40, lifting weights, and doing everything right, but your body composition isn’t changing. 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. It’s strength training over 40 and fat loss for men and women, built for skeptics of the fitness industry. If you’re tracking macros and following every rule, you’re probably overcomplicating it. Wits & Weights shows you how to build muscle, lose fat, and achieve real body recomposition by focusing only on what the evidence actually supports. The show centers on women over 40, but plenty of midlife men listen for the same approach. Evidence-based 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 body recomposition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, body recomposition for women over 40, perimenopause and menopause fitness, metabolism recovery, hormone health, and longevity. You've seen the conflicting advice, even on other nutrition podcasts. 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 plus identity-based behavior change) and lifting weights, you can build muscle, improve your physique, and maintain your results for life without rebound weight gain. You'll also learn about metabolism recovery, and why years of dieting can lead to metabolic adaptation that makes fat loss harder than it needs to be. You'll learn smart, efficient strategies for movement, metabolism, muscle, and mindset: why fat loss matters more than weight loss, why all the macros (protein, fats, and yes even carbs) are critical to body composition, how just 3 hours a week of proper hypertrophy training can outperform twice that time, why building muscle is the single most powerful thing you can do for metabolic health and longevity, why perimenopause and menopause don't have to derail your progress, and how shifting the way you think about fitness drives more growth than any program alone. Looking for fat loss podcasts, nutrition podcasts, or strength training podcasts for women and men over 40? Wits & Weights brings the science-based answers without the conflicting noise. If you're ready to learn what actually works, hit "follow." Popular Guests: 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: strength training for women over 40, strength training over 40, women's strength training, body recomposition for women over 40, body recomposition after 40, body recomposition, muscle building after 40, muscle building, hypertrophy training, fat loss for women over 40, perimenopause fitness, menopause fitness, menopause metabolism, metabolism recovery, metabolic adaptation, protein for women over 40, nutrition for lifters over 40, hormone health, longevity and healthy aging, lifting weights for fat loss, macros and nutrition tracking

Publisher

Philip Pape | Strength Training & Fat Loss Over 40

Category

education · health & fitness · health & fitness

Language

en

Explicit

No

First episode

21 Oct 2021

Latest episode

7 Nov 2026

Latest episodes

526 of 797 episodes have a transcript.

1. 

   7 Nov 2026TRANSCRIPT

   Hater Comments - Carnivore, Keto, Fasting, and Running

   Host [Host Name] addresses listener critiques on carnivore, keto, fasting, and running, offering insights into common misconceptions and valid points.

2. 

   5 Nov 2026TRANSCRIPT

   Is 1 Gram of Protein Per Pound OVERKILL for Building Muscle?

   Host Dr. Spencer Nadolsky explores the origins and necessity of the one-gram-per-pound protein rule for muscle building, referencing new research on women over 40.

3. 

   2 Nov 2026TRANSCRIPT

   Should Women Take Testosterone to Build Muscle in Menopause?

   Host Dr. Jade Teta interviews Dr. Sarah Gottfried about whether women should take testosterone to build muscle during menopause, exploring its proven benefits and potential risks.

Inside a recent episode

Hater Comments - Carnivore, Keto, Fasting, and Running

Published 7 Nov 2026 · Transcript excerpt

[…] If they're simply cherry picking or twisting, that's where the problem is in this industry. We go to, for example, Kevin Hall's research at the NIH, very good research in a metabolic ward where we see calories are matched and low carb doesn't have any advantage for fat loss or anything else. […]

Who has been a guest on Wits & Weights | Nutrition, Lifting, Muscle, Metabolism, & Fat Loss

Names identified in recent episode analyses. Showing up to five guests.

• Lyle McDonald
• David Frost
• Jenny
• Kylee Van Horn
• Zoë Rom

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

YouTube views

179,573

Score snapshot 15 Sept 2025

Apple Podcasts (US)

4.8 / 5

249 ratings

Spotify

4.7 / 5

73 ratings

Podcast Authority Score: 89 / 100

A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.

Quality

98

Social presence

94

YouTube

86

Engagement

67

Contact Wits & Weights | Nutrition, Lifting, Muscle, Metabolism, & Fat Loss

Guest appearances

Books guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.

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Questions about Wits & Weights | Nutrition, Lifting, Muscle, Metabolism, & Fat Loss