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

Lose Fat and Win $50K in 2025 (New Year's Transformation Challenge)

Want to kickstart your 2025 transformation AND have a chance to win big?  MacroFactor just announced their $100,000 New Year's Transformation Challenge, with a $50,000 grand prize and 100 additional $500 prizes up for grabs.In this episode, I break down:How to join the challenge (January 1-10 registration)Why MacroFactor is my top recommended nutrition appExactly how to get started with the app and challenge3 steps to join:Download MacroFactor and use code WITSANDWEIGHTS: → <a href="https://apps.apple.com/us/app/macrofactor-macro-tracker/id1553503471">Apple/iPhone</a> → <a href="https://play.google.com/store/apps/details?id=com.sbs.diet">Google/Android</a><a href="https://youtu.be/HTOmVtR9UZw">Watch my free MacroFactor setup video</a><a href="https://macrofactorapp.com/challenge">Sign up for the challenge</a>Bonust Step: <a href="https://www.facebook.com/groups/witsandweights">Join the Wits &amp; Weights Facebook group for support</a><a href="https://www.buzzsprout.com/1870546/support" rel="payment">Support the show</a> 📱 <a href="http://witsandweights.com/app">Get Fitness Lab</a> - 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. 🎓 <a href="https://physique.witsandweights.com/">Try Physique University</a> - 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). 👥 <a href="https://bit.ly/3vyLDqO">Join our Facebook community</a> - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 <a href="https://www.witsandweights.com/question">Ask a question</a> or find Philip Pape on <a href="https://www.instagram.com/witsandweights/">Instagram</a>

For skeptics of the fitness industry who want to work smarter and more efficiently to build muscle and lose fat. Wits &amp; 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 mindset If 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