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Wits & Weights is a strength and nutrition podcast where 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. For skeptics of the fitness industry who are tired of following the rules and still not seeing results. If you've been lifting weights, tracking macros, and doing "all the right things" but your body composition hasn't changed, you're probably overcomplicating it. This is the fitness podcast that shows you how to build muscle, lose fat, and achieve a real body recomp by focusing only on what the evidence actually supports. Evidence-based fat loss 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 optimizing body composition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, hormone health, perimenopause and menopause, and longevity. You've seen the conflicting advice. 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 + identity-based behavior change) and lifting weights, you can build muscle definition, improve your physique, and maintain your results for life without rebound weight gain. You'll learn smart, efficient strategies for movement, metabolism, muscle, and mindset, such as: - Why fat loss matters more than weight loss for both your health and your physique- Why all the macros, including protein, fats, and yes even carbs, are critical to body composition- How just 3 hours a week of proper hypertrophy training can deliver better results than most people get in twice that time- Why building muscle is the single most powerful thing you can do for metabolic health, longevity, and aging well- Why perimenopause and menopause don't have to derail your progress when your training and nutrition are dialed in- How shifting the way you think about fitness can unlock more physical (and personal) growth than any program alone If you're ready to learn what actually works with evidence-based training and nutrition, hit "follow" 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 (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 Include: hormone health, metabolism optimization, hypertrophy training, longevity and healthy aging, nutrition tracking, best protein powder selection, strength training over 40, women's fitness, perimenopause, menopause, muscle building, body recomp, macros and nutrition tracking

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Check latest episodes from Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters podcast

Why Every Diet STOPS Working After a Few Weeks (Dr. Meg Mill)

2026/11/12

Why does every diet or protocol work for a few weeks and then stop? Dr. Meg Mill is a doctor of pharmacy who spent close to 20 years as a clinical pharmacist before moving into functional medicine. She lived in that cycle for about a decade. Her new book, The 7-Second Switch, is about the "I'm broken" belief that keeps you in it. We get into how that belief shows up even if you lift weights and track your numbers. You'll also hear why positive affirmations can make it worse (and what to say instead), plus a quick check-in to try before your next meal or workout. Meg also shares Sarah's story, a client who stopped every protocol she was on to work on this one thing. If you've jumped from one plan to the next waiting for the one that sticks, hit play. Get Meg's book, The 7-Second Switch plus her free gifts for readers. Timestamps: 0:00 - Why diets stop working after a few weeks 3:00 - Spotting the "I'm broken" belief 7:05 - Tracking your thoughts for a day 10:00 - Stress, fight or flight, and digestion 14:09 - Positive affirmations versus neutral thoughts 21:34 - The CELLYRA Method and perimenopause 29:05 - Slowing down to digest your meals 32:43 - The 7-Second Switch, step by step 39:28 - Sarah's story and stopping every protocol 42:16 - Using it before a hard squat 46:09 - Stress, absorption, and calories 50:39 - Meg's own self-doubt Episode Resources: Meg's website: megmill.comMeg on Instagram: @drmegmillWomen's Functional Health InstituteEpisode 511: cortisol and belly fatMore from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

Q&A - HRT Weight Gain, Deadlift Injuries, Recomp When Lean, Getting Mom to Lift

2026/11/09

Can HRT stop menopause weight gain, or is something else going on when the scale keeps climbing? That's 1 of 9 listener questions I'm answering today, from men and women over 40 in very different situations, from lean lifters trying to recomp to people working around old injuries. You'll learn: What dozens of HRT trials found about your weight on the scaleThe question to answer before you take a diet break after 22 months of dietingWhether body recomposition still works when you're already at 13% body fatHow deadlift injury risk compares with squats and with other sportsA finding on salt and blood pressure to know before you buy electrolyte drinksIf you want a straight answer to the question you've been stuck on, hit play! Get a 2-week free trial of MacroFactor with code WITSANDWEIGHTS. It works backward from your food log and daily weigh-ins to estimate what you burn, and it updates your targets every week: https://witsandweights.com/blog/macrofactor Send me your question for a future episode. I reply to every one by email. https://witsandweights.com/question Timestamps: 0:00 - 9 listener questions for lifters over 40 1:55 - #1: Weight gain on HRT with 5 days of training 5:25 - #2: 22 months in a deficit and diet breaks 8:19 - #3: Tighter clothes, same scale weight 10:48 - #4: Recomp at 13% body fat 13:14 - #5: Weak lifts for your body weight 15:38 - #6: Deadlift injuries after 40 19:29 - #7: Creatine, brain fog, and irritability 21:21 - #8: Daily electrolytes in perimenopause 24:30 - #9: Getting your mom to eat more and lift 28:22 - Bonus: a 10-second morning habit Episode Resources: Episode 501: what perimenopause does and doesn't do to your weightEpisode 511: cortisol, HRT, and belly fat after 40Episode 503: do diet breaks work for fat loss and metabolism?Episode 489: are the squat, deadlift, and row unsafe after 40?More from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

Hater Comments - Carnivore, Keto, Fasting, and Running

2026/11/07

Are the haters right about carbs, fasting, running, and weight loss meds? I went through 3 years of comments on my YouTube channel and grabbed some of the juciest hater comments (Mark Rippetoe Starting Strength style). Some have a kernel of truth, some haters just wanna hate, and a few truly belong in the Hater Comment Hall of Fame. I'm responding to the carnivore and keto crowd, the fasting zealots, and a longtime listener who thought we were rude to runners. I also address a commenter who blames weight loss meds for muscle loss. Then I explain why I don’t cite every study by name and what I think about clickbait titles. One commenter even counted how many times I say “right?” (right?). If you’ve ever wanted to argue with a fitness podcaster in the comments, hit play. Join the Wits & Weights Facebook group for a supportive, FRIENDLY (no haters allowed) place to ask questions, share your wins, and talk with people in the same boat: https://www.facebook.com/groups/witsandweights More from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

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

2026/11/05

Where did the 1 gram of protein per pound rule come from, and do you need it to build muscle? You've heard about a gram per pound, 1.6 to 2.2 grams per kilogram, and that women in menopause need even more. I examine where those numbers came from, look at a new trial in women 40 to 77, and explain why the experts still disagree about what it means. You'll learn: 2 famous protein targets that came from the same paperWhat a new trial found when women lifted on 3 different protein targetsWhere the experts disagree, and the limitations of the new trialHow a year of extra protein without lifting turned out in adults over 65The 5 protein targets I'd use, including which body weight to base them onIf you want a protein target you can hit every day without second-guessing it, hit play! Get 20% off your first order at True Nutrition with code WITSANDWEIGHTS. You build your own protein blend, and everything is third-party lab tested and first-party verified: https://truenutrition.com/witsandweights Timestamps: 0:00 - The 1 gram per pound protein rule 3:01 - Where the 1.6 and 2.2 kg targets came from 6:56 - New protein trial in women 40 to 77 8:28 - Trial limits and the expert disagreement 12:32 - A year of protein without lifting 16:35 - Closing your daily protein gap 18:52 - 5 practical protein targets 26:13 - Bonus: 3-day food log protein check Episode Resources: Episode 516: intermittent modified fasting and protein on low-calorie days (Lyle McDonald)Episode 466: why high protein isn't just another fad dietEpisode 485: how hard you should be lifting after 40More from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

Should Women Take Testosterone to Build Muscle in Menopause?

2026/11/02

Should you add testosterone during menopause to support your strength training and muscle? You've seen testosterone pitched for muscle, energy, mood, and fat loss. Prescriptions have more than doubled in a few years, and the FDA held a public workshop on it in September 2026. I put those claims under the microscope, from who's promoting them to the dose required to add muscle in women. You'll learn: The ONE thing testosterone is proven to help women withWhether testosterone crashes at menopause, and who's the exceptionHow high the dose was in the most-cited muscle study4 basics that build muscle with or without hormonesWhat to ask your doctor before you try testosterone (4 questions)If you want to build muscle in menopause without guessing about hormones, hit play! Get 20% off Fitness Lab, the AI coaching app that builds your strength sessions and checks in on your sleep, energy, stress, and recovery every evening. Use this special link for podcast listeners: https://bit.ly/fitness-lab-pod20 Send me your question about hormones, training, or anything you're stuck on, and I'll reply personally: https://witsandweights.com/question Timestamps: 0:00 - Testosterone for women and the FDA workshop 3:17 - Who's promoting testosterone to women 7:18 - Testosterone levels across menopause 9:24 - What 36 trials show testosterone does 12:08 - The high-dose muscle study 15:42 - Pellets, compounded products, and safety 17:02 - 4 basics for building muscle in menopause 21:21 - Tracking how you feel to use in your training 25:01 - Bonus: creatine and lean mass after 50 Episode Resources: Episode 501: what perimenopause does and doesn't do to your weightEpisode 505: creatine for women in menopauseEpisode 511: belly fat after 40 and what hormone therapy can doEpisode 439: HRT and fat loss after 40 (Dr. Maria Sophocles)More from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

4 Intermittent Fasting TRAPS That Stall Fat Loss Over 40 (Lyle McDonald Callback)

2026/10/31

Is intermittent fasting right for you? In my episode 458 (in early 2026), I gave you 5 ways intermittent fasting backfires. Then Lyle McDonald came on (in our most recent episode 516) to talk about his new fasting book. So which is it? In this bonus episode, I give you my own take on whether Lyle's intermittent modified fasting makes sense for you, especially if you're over 40 or in perimenopause or menopause. I explain why this is NOT the fasting I warned you about. Then I cover 4 traps: starting with an aggressive pattern, letting protein run low, expecting fast results when you're already lean, and using it when it isn't right for you. Then I give you a 4-week experiment and what to track to see if it works. Listen to my full conversation with Lyle McDonald to learn how to use fasting to lose fat without losing muscle. https://witsandweights.com/516 Timestamps: 0:00 - Is fasting bad after 40 or not? 2:47 - Why this isn't the same as time-restricted eating (TRE) 4:46 - Trap 1: Starting with an aggressive pattern 6:03 - Trap 2: Letting protein run low 7:20 - Trap 3: Expecting the last pounds to come off fast 8:34 - Trap 4: When this isn't for you 9:56 - A 4-week experiment and what to track Episode Resources: Episode 516: Intermittent modified fasting with Lyle McDonaldEpisode 458: 5 ways intermittent fasting backfires for women over 40Lyle's Intermittent Modified Fasting book - https://witsandweights.com/lyleMore from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

Intermittent Modified Fasting to Lose Fat WITHOUT Losing Muscle (Lyle McDonald)

2026/10/29

Can intermittent fasting help you lose fat without losing muscle? What if everything you've heard about fasting and your metabolism is wrong? And what if the real secret to losing fat faster while protecting your strength has nothing to do with fasting longer? Lyle McDonald, longtime fat loss, muscle building, and sports nutrition expert, breaks down what intermittent fasting actually does and where most of the claims fall apart. Learn the key difference between fasting and time-restricted eating, why protein matters for preserving muscle, and how Lyle’s Intermittent Modified Fasting approach combines aggressive Rapid Fat Loss (RFL) days with maintenance days. We also cover how to match your nutrition and macros to your strength training schedule, when aggressive weight loss starts to backfire, why maintenance days can improve adherence, and how leaner lifters and women can approach those stubborn last 5 to 10 pounds. Get Lyle’s Intermittent Modified Fasting book for his full system, with weekly patterns for fat loss, recomp, and gaining, and support the show at this link: https://witsandweights.com/lyle Timestamps: 0:00 - Fasting claims and the IMF book 3:43 - Fasting versus time-restricted eating 13:14 - The RFL day and scaling protein 16:53 - Protein for older lifters 17:55 - Feast days versus maintenance days 26:05 - IMF versus a daily calorie deficit 34:26 - IMF versus carb cycling 37:55 - Choosing a weekly pattern for your goal 46:49 - Lifting first thing in the morning 51:10 - When someone else cooks dinner 55:55 - Listener question: when to end a hard diet 1:04:21 - Listener question: losing the last 5 to 10 pounds Episode resources: Lyle's website: bodyrecomposition.com Intermittent Modified Fasting and Lyle’s other books: https://witsandweights.com/lyleBody Recomposition Facebook group: facebook.com/groups/810890695609053 YouTube: @lylemcdonaldisright More from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

Is Zone 2 Cardio OVERRATED for Strength Training Over 40?

2026/10/26

Do you need 3 hours of Zone 2 cardio a week if you're already strength training over 40? You've heard that Zone 2 builds your mitochondria, burns more fat, and adds years to your life, as long as you put in about 3 hours a week. I put those claims under the microscope and compare Zone 2 with harder cardio, with a focus on what you need when you already lift and don't have hours to spare. You'll learn: Who Zone 2 was originally built for, and why that matters if you liftHow much to trust the heart rate zones on your watch, and the simpler test I'd useWhat a 30-year Harvard study found about moderate vs. vigorous exerciseWhether adding cardio cuts into your muscle and strengthMy 5-part minimum cardio plan for 3 or 4 lifting daysIf you want the health benefits of cardio without giving up your lifting time, hit play. Get 20% off Fitness Lab, my AI coaching app that builds your training around the time you have and adjusts it to how you're recovering. Learn more at witsandweights.com/app and use this special link for 20% off: https://bit.ly/fitness-lab-pod20 Timestamps: 0:00 - Do you need Zone 2 if you lift weights? 2:53 - Where Zone 2 came from 6:02 - Fitting cardio around your lifting schedule 8:21 - Heart rate zones, wearables, and the talk test 9:21 - Mitochondria, fat burning, and longevity 14:16 - Does cardio hurt your lifting? 17:00 - A minimum effective cardio plan 22:43 - Bonus: splitting your walks for blood sugar Episode Resources: Episode 511: belly fat, cortisol, and the walking trial in postmenopausal womenEpisode 507: carb cycling and the difference between burning fat and losing fatEpisode 374: the adaptive cardio pyramidEpisode 443: strength training and endurance after 40More from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

How to Track Macros (When Food Labels Can Be Wrong By 20 Percent)

2026/10/22

How do you track macros when food labels can be wrong by 20 percent? You've heard food labels can be off by 20 percent, so you might wonder why you'd weigh anything to the gram. I look at what the FDA rule says, what researchers found when they tested food in a lab, and which error in your food log matters most. You'll learn: What the 20% rule on food labels says, and which direction the error can runLab results on restaurant meals and packaged snacks versus their labelsHow much people miss in their food logs when a gold-standard method checks themThe 3 tracking rules that make your errors cancel out, plus the foods worth weighingOne change to when you log that lined up with more people reaching real weight lossIf you want your food log to work even when the numbers aren't perfect, hit play. Get 20% off your first order at True Nutrition with code WITSANDWEIGHTS. You build your own protein powder, from the protein to the flavor and sweetener, and everything is third-party lab tested and first-party verified. https://truenutrition.com/witsandweights Timestamps: 0:00 - Precise tracking and the label error claim 3:45 - The FDA 20% label rule and rounding 7:54 - Protein that's easy to log consistently 9:49 - Lab tests on label accuracy 12:49 - Human logging error and doubly labeled water 20:40 - Calibration, bias, and noise in your log 23:00 - How to track macros with 3 rules 27:33 - Restaurant meals and fiber on labels 30:35 - Bonus: the best time to log food Episode Resources: MacroFactor, code WITSANDWEIGHTS for a free 2-week trial. You can support the show if you use our affiliate code!Episode 510: Jenny's tracking lesson after decades of dietingEpisode 511: belly fat after 40, plus tracking your trend weight and waistEpisode 497: why a calculator shouldn't set your calories and macrosMore from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

Are Peptides Like BPC-157 Worth It If You're Lifting Weights?

2026/10/19

Is BPC-157 worth injecting for tendon pain if you're lifting weights? You've seen the headlines about an FDA panel voting for BPC-157, and you may know someone injecting it for a sore elbow or shoulder. I look at what the FDA did this summer, every human study I could find, and my own BPC-157 experiment from a few years ago. Then I share what helps stubborn tendon pain, no injection required. You'll learn: What the FDA panel voted on in July, and which use it reviewedHow many people BPC-157 has been tested on, and for how longLessons from my own 6-week BPC-157 experiment on my shoulderA 12-week elastic band program from a tennis elbow trial3 questions to ask before you buy any peptide or supplementIf you're about to order peptides for a sore elbow, shoulder, or hip, hit play. Join Eat More Lift Heavy to keep lifting around a sore joint with a training program matched to your schedule and equipment, plus 26 weeks of coaching. https://eatmoreliftheavy.com Timestamps: 0:00 - BPC-157 and the peptide headlines 3:48 - The FDA timeline and the July panel vote 7:52 - Training, food, and time for a sore joint 10:16 - Who voted yes and who's using BPC-157 11:57 - Human studies, rat studies, and safety 16:39 - My BPC-157 shoulder experiment 19:57 - Tendon pain after 40 and progressive loading 25:51 - How to judge any peptide claim 27:17 - Bonus: cortisone shots for tennis elbow Episode Resources: Episode 255: my first BPC-157 experiment for shoulder recoveryEpisode 492: tissue capacity and training through pain (Dr. Tom Walters)Corrections. A few things I misspoke on air: I said it's "technically true" that the FDA approved these peptides, but the panel only "recommended" BPC-157 for compounding. The FDA hasn't approved it or published a rule.I said ulcerative colitis is "like" inflammatory bowel disease (IBD), which is a different condition.JAMA is the Journal of the American Medical AssociationMore from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

Why This 73-Year-Old Won't Stop Strength Training After 40 (David Frost)

2026/10/15

Are you getting weaker because of age, or because you started "training your age"? David Frost is 73, a retired Navy captain, adjunct professor, and writer on load management and recovery. This past June, he rowed for more than 4 hours as part of a team that set a Concept2 tandem rowing record for 100 kilometers. He isn't backing off, and he joins me to challenge the idea that getting older means you should. We get into sarcopenia, what to do if you're starting strength training at 60, how recovery changes for your muscles and connective tissue, and how to use HRV without letting your watch run your training. David also shares the coronary calcium scan that changed how he balances hard training with longevity. If you've been told to take it easy now that you're over 40, hit play. Join Eat More Lift Heavy to build muscle, lose 10 to 20 lbs of fat, and learn what works for your body, 1 week at a time. https://eatmoreliftheavy.com Timestamps: 0:00 - Why aging doesn't mean backing off 5:26 - Sarcopenia and the recovery equation 13:08 - Starting strength training at 60 21:08 - Building a longer strong span 23:32 - David's coronary calcium wake-up call 32:47 - Whole-body training and recovery timing 36:34 - Using HRV without overtrusting wearables 41:19 - Walking, sleep, and better recovery Episode Resources: David's website: wellpastforty.orgDavid on Instagram: @davidemersonfrostMore from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

How to Lose Belly Fat After 40 (Cortisol is NOT the Problem)

2026/10/12

Is cortisol the reason your belly fat won't budge after 40? You've seen the cortisol cocktails, the adaptogens, and the advice to quit coffee and skip hard workouts. I put the cortisol story under the microscope, including the few studies that support it, and compare it to what the research shows about fat loss over 40. You'll learn: Where the "cortisol belly" idea came from, and why it probably doesn't describe youWhat happened to body fat when researchers lowered cortisol with ashwagandhaWhich direction the link between cortisol and belly fat runsWhat changes in your body during the menopause transition, and what doesn'tThe 4 basics that shrink deep belly fat, plus a weekly walking dose from a menopause trialIf you want fat loss over 40 to finally reach your waistline, hit play. Get 20% off your first custom protein blend at True Nutrition with code WITSANDWEIGHTS. You pick the protein, flavor, sweetener, and boosts, and everything is third-party lab tested and first-party verified. https://truenutrition.com/witsandweights Timestamps: 0:00 - Cortisol belly and the TikTok detox trend 3:19 - Belly fat and total body fat 7:27 - Protein to keep muscle while you lose fat 9:03 - What cortisol does (plus Cushing's syndrome) 11:36 - Cortisol and belly fat research 15:43 - Cortisol cocktails, coffee, and hard workouts 17:53 - Belly fat after 40 and the menopause transition 20:35 - Stress, sleep, and eating habits 21:41 - 4 basics for losing belly fat 24:58 - Bonus: weekly habit for deep belly fat Episode Resources: Episode 501: what perimenopause does and doesn't do to your weightEpisode 506: the 8 hours of sleep mythEpisode 507: carbs and menopauseEpisode 509: what to track instead of weight lossMore from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

How Jenny Lost 13 Pounds While Eating MORE After Dieting Since 7th Grade

2026/10/08

Is your metabolism damaged from decades of dieting? Jenny was sure her body was broken. She started with cabbage soup in 7th grade, and by her late 40s, Atkins and keto had stopped working for her. (She also tried non-fat foods, the Mediterranean diet, Weight Watchers, Noom, South Beach, intermittent fasting, and OMAD. No surprise, but none of them worked long term.) I'm sharing Jenny's own voice messages on how she lost 13 pounds of body fat in about 6 months, why the 10 pounds she lost with a previous coach came back within 2 months, and the tracking mistake that finally made one of our lessons click for her. 👉 Learn about our 12-Week Dialed In Fall Challenge starting this Monday: https://witsandweights.com/challenge You'll learn: Why restrictive diets become hard to sustain with adult life The fear of a broken metabolism and the appeal of GLP-1 drugsWhat research shows about metabolic adaptation, weight cycling, and ageThe real cost of yo-yo dieting as lost muscle and “skinny fat” body compositionThe ONE tracking mistake that shrinks your calorie deficit without you noticingHow to use your own data as evidenceStrength training benefits beyond the scale like stairs, mobility, and comfort Handling travel, promotions, stress, and imperfect weeks without overcorrecting If you want fat loss over 40 to stick this time, hit play! Join our 12-Week Dialed In Fall Challenge, where you'll follow the same exact process as Jenny, with 3 specific goals scored against your own starting point to get you successfully through the holidays so you don't have to "start over" in January. The winner gets 3 months of free coaching and a 2-on-1 private call with me and Coach Carol. It starts Monday, October 12. https://witsandweights.com/challenge Timestamps: 0:00 - Why Jenny thought her body was broken 3:20 - Dieting since 7th grade 7:30 - Can decades of dieting damage your metabolism? 10:12 - How she used her own data 11:32 - Why her last coach's results didn't last 14:00 - The tracking lesson that finally clicked 16:24 - Eating more and the problem with "trust the process" 20:20 - Wins that don't show up on the scale 25:59 - Work travel, a promotion, and two puppies 30:20 - Building skills you keep after coaching 31:33 - Jenny's advice if you think your body is broken Episode Resources: Join our 12-week challenge that uses the exact same approach Jenny followed: https://witsandweights.com/challengeEpisode 509, on why weight loss challenges fade once the prize is gone Episode 499, on the skills that keep your results going after a program ends Episode 501, on menopause weight gainMore from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

Do Weight Loss Challenges Work? (What to Do Instead)

2026/10/05

We evaluate weight loss challenges and why they can make you "win" on the scale while losing muscle, bone, and momentum toward your true goal of improving how you look and feel. Learn what the research says about rebounds after incentives end and the 3 metrics to track instead for sustainable fat loss over 40, including: How challenges can reward extreme dieting and too much cardio while devaluing lifting What studies show about lean mass and bone loss despite similar weight lossWhat financial incentive research finds once prizes and payments stop Why workplace wellness challenges often fail to move long-term health outcomesWhat the Biggest Loser follow-up does and does not prove about metabolismHow to set goals against your own baseline for better maintenanceWhat to track instead and what improves outcomes the mostIf you want your next challenge to leave you leaner and stronger instead of just lighter, hit play. Join our 12-Week Dialed In Fall Challenge, 12 weeks of Dialed In coaching inside Eat More Lift Heavy for adults over 40, with 3 goals scored against your own starting point through the holidays. It starts Monday, October 12, and the winner gets 3 months of free coaching plus a private call with me and Carol: https://witsandweights.com/challenge Timestamps: 0:00 - Weight loss challenges and what they measure 4:23 - What the scale is actually measuring 6:07 - Cardio, lifting, and the TEMPO diet trial 8:56 - The better way to score your results 12:37 - What happens after the incentives end 16:28 - The Biggest Loser follow-up 19:00 - What to measure instead of weight loss 26:55 - Bonus: one thing before your next fat loss phase to increase your chances of maintaining results long-term Episode Resources: Join the 12-Week Dialed In Fall ChallengeMore from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

Why the Most Convincing Nutrition Advice Is Usually Wrong (Zoë Rom and Kylee Van Horn)

2026/10/01

Why does bad nutrition advice sound so convincing, and how do you know who to trust? Registered dietitian Kylee Van Horn and journalist and elite ultrarunner Zoë Rom, hosts of Your Diet Sucks podcast, join me to expose how nutrition and fitness claims get distorted from actual research into confident prescriptions. We break down why mechanisms and individual studies aren’t enough, how social media rewards certainty over nuance, and why women’s fitness and hormone health have become especially vulnerable to questionable claims around menopause, cycle syncing, detoxes, testing, and supplement stacks. We also cover protein and muscle building, why “more” isn’t automatically better, how chronic underfueling can distort your perception of what your body needs, and why getting the basics of nutrition, fueling, and lifting weights right matters more than chasing optimization. Join Eat More Lift Heavy to build muscle, lose 10-20 lbs of fat, and learn what works for your body, 1 week at a time. Eat more and lift heavy with confidence. Timestamps: 0:00 - Why convincing nutrition advice fails 2:56 - Social media rewards the wrong information 9:35 - When scientific mechanisms mislead you 13:35 - How to identify trustworthy experts 19:35 - Why women’s nutrition became big business 25:35 - Menopause, metabolism, and body composition 35:05 - Cycle syncing and supplement stacks 41:35 - Protein optimization misses the basics 47:35 - Underfueling and learning your body Episode resources: Podcast: Your Diet SucksWebsite: yourdietsuckspodcast.com Instagram: @yourdietsuckspod More from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.

Podcast reviews

Read Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters podcast reviews

4.8 out of 5

250 reviews

★★★★★

iwanttohearmore 2026/10/21

Great information!

I love all the information that includes scientific studies and breaks down how they were conducted. I have learned a lot!

★★★★★

Chad Coe 2026/08/23

Weight Loss Made Easy

Philip does a nice job simplifying the tools we need to be healthy and lose weight. Thanks for sharing the wisdom behind health and weight loss.

★★★★★

KelseyLeeWritesLLC 2026/08/19

Well researched and informative

There's lots of health advice out there and it's hard to know what to believe; I appreciate Philip going through the research behind each topic to giv...

★★★★★

maj8614 2026/08/18

The Truth!

The only fitness podcast worth listening to. Philip does an amazing job separating fact from fiction when it comes to taking care of our bodies as we ...

★★★★★

Lily🤎 2026/07/28

Great info ℹ️

Thank you for all the info that you are providing to improve our health and strength

★★★★★

AFListener 2026/06/15

Great topics!

Philip continues to cover topics that are essential for fitness and health. I’ve really enjoyed his recent podcasts because they provide valuable—and ...

★★★★★

Living Testimonies 2026/05/23

Great Fitness Podcast

Smart, practical, and evidence-based fitness advice without the fluff. Always learn something new every episode!

★★★★★

Rev. Rudd 2026/05/03

Evidence based recommendations

This is my favorite long form fitness podcast. Phillip’s recommendations are based on “engineering, evidence, and,” uh, excellence, no, energy, not th...

★★★★★

Cdhmuy 2026/04/28

Excellent information!

I stumbled across this podcast and it has been extremely informative. Just no nonsense helpful knowledge and advice on really relevant topics.

★★★★★

DrizewB 2026/04/27

The Podcast I Wish I Found Years Ago

I can’t say enough good things about the Wits & Weights podcast. I’ve learned an incredible amount from this show on my fitness journey, and honestly,...

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