Episode Details

You've cut calories, added cardio, and followed the rules. Your body adapted and pushed back. The problem was never your discipline. It was the advice.

Wits & Weights is a top 1% strength and nutrition podcast for people over 40 who want to build muscle, lose fat, and get stronger using evidence, not fads.

Every episode puts a popular piece of fitness advice under the microscope, finds the hidden reason it fails, and gives you the deceptively simple fix that does.

Host and certified nutrition coach Philip Pape brings an engineering background to metabolism, body composition, hormone health, and training that fits your life.

Over 500 episodes, 1 million downloads, and Top 100 on Apple Nutrition.

Start with 3 of our most popular episodes:

• Metabolism 101 (The Science Behind Fat Loss and Muscle Building) | Ep 421
• 4 Ways to Increase Your Metabolism by 500 to 1000 Calories per Day | Ep 236
• 12 Rules of Training Volume to Build More Muscle | Ep 348

💪 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 - My AI-powered coaching app for adults over 40. Training, nutrition, and real-time guidance to help you build muscle, lose fat, and lift weights with confidence.

👥 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