Podcast appearances and mentions of philip pape

If what worked in your 30s isn't working anymore, it's not your fault. Your body and life have changed. The Fitness Lab app adapts to your sleep, recovery, and stress so you can actually build muscle and lose fat over 40. It also now syncs with Apple Health (iPhone version only).Podcast listeners get 20% off at bit.ly/fitness-lab-pod20--Does menopause cause muscle loss or make it harder to build muscle?The fitness industry loves to blame hormones for everything. Wellness gurus want to sell you special programs, protocols, and supplements for perimenopause and postmenopause.But the research shows that postmenopausal women build muscle and gain strength with resistance training just as effectively as younger women. The stimulus-response relationship doesn't break after 50 (or 40).So what's really happening? Learn why the "menopause steals muscle" narrative is mostly a timing coincidence, and what's actually driving the decline. We break down the 5 factors that "drift" during midlife, where hormone replacement therapy (HRT) fits into the picture, and specific strategies that work for women over 40 regardless of hormonal status.If you've felt like your body stopped responding, this episode offers both the evidence and the practical framework to test that assumption. Building muscle after menopause isn't about fighting your biology, it's about adjusting your inputs.Episode Resources:Take the free 2-minute quiz to see if Fitness Lab is right for youTimestamps:0:00 - The dangerous menopause muscle loss narrative3:50 - What the research shows about strength training after menopause 7:30 - Life changes vs. hormones (correlation vs. causation) 10:52 - 5 factors that actually drive midlife muscle loss 18:45 - How to train for muscle building over 40 (not just "staying active")22:10 - Protein targets and meal distribution for women over 40 24:55 - Why sleep and recovery become non-negotiable in midlife28:05 - The body composition feedback loop and metabolism myths 31:15 - Where HRT fits 38:15 - How negative messaging creates the outcomes it predicts 41:20 - Weekly training structure for building muscleSupport the show

Get Fitness Lab (20% off for listeners), the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance.—If you train hard, want to build muscle, and still lose fat, how do you actually recover faster without breaking yourself down? Can electrical stimulation really support body recomp and strength training, or is it just another shiny gadget?Garrett Salpeter joined me to connect the dots between neuroscience, rehab, and performance. We break down how early strength gains are driven by neural adaptation, why pain and restricted movement are often software problems not hardware ones, and where most recovery tools fall short.You'll learn why traditional TENS units underdeliver, how direct current stimulation works differently, and what the research shows for muscle building and rehab without excessive joint stress.If you care about evidence-based fitness, smarter recovery, and training hard without burning out as you get older, this conversation will challenge how you think about recovery. Tune in to learn more.Today, you'll learn all about:0:00 – Electrical stimulation myths3:49 – Nervous system and strength7:10 – Pain, protection, adaptation15:08 – Fatigue and central governor20:19 – Direct vs alternating current31:40 – Muscle growth without load35:45 – Real-world bodybuilding results40:12 – Clinically designed recovery tools50:40 – Regulation and real-world useEpisode resources:Website: neu.fit Instagram: @neufitrfp / @garrett.salpeter YouTube: @NeuFit Support the show

Upgrade your sleep and recovery with Cozy Earth's bamboo pajamas and blankets. Temperature-regulating, lightweight, and designed to help you fall asleep faster. Go to witsandweights.com/cozyearth--You're training consistently, eating enough protein, doing everything you're supposed to, but when you look in the mirror or step on the scale, nothing seems to be changing.Or worse, you look softer than last week. What's going on?The mirror and scale are terrible short-term indicators of muscle growth. They're influenced by glycogen levels, water retention, inflammation, and your nervous system, none of which reflect actual changes in muscle or fat tissue. If you're judging progress by how you looked this morning vs. last week, you're setting yourself up for frustration and bad decisions.Learn the 5 reliable signs that you're actually building muscle. You'll also hear the common scenarios where feedback gets confusing (deloads, building phases, body recomp, and post-diet maintenance) and exactly what to expect during each one.Plus, we answer a listener question about what to track during a deload week.Whether you're focused on strength training over 40, working on body recomp, or just trying to build muscle without the mental games, you'll get a framework to trust your process.Episode resources:Fitness Lab app – 20% off for podcast listenersCozy Earth – code WITSANDWEIGHTS for up to 20% offTimestamps:0:00 – Why the mirror and scale are misleading when building muscle 3:28 – How glycogen and water create short-term visual fluctuations 5:32 – 5 reliable signs you're building muscle 10:48 – Strength progression and recovery as leading indicators 14:32 – Changes in your clothes and performance 18:10 – Biofeedback markers (sleep, energy, hunger) 20:29 – Sleep and recovery tools for better adaptation 23:07 – What to expect during a deload week 28:20 – Reading your data correctly early in a building phase 31:23 – Body recomp and post-diet maintenance pitfallsSupport the show

Try Calocurb, a 100% natural appetite support supplement that activates your body's GLP-1 signals to reduce cravings by 40% and hunger by 30% within one hour. It's a helpful tool for your next recomp or fat loss phase. Get 10% off at witsandweights.com/calocurb--If you're over 40, cutting calories to lose fat can backfire.Why? Because if your approach is too aggressive or your stress is too high, your hunger spikes, training suffers, and you often regain everything you lost when you increase calories again.Body recomposition (losing fat while building or preserving muscle simultaneously) can avoid this. It's not just a physique strategy but also an appetite strategy.In this finale of our 8-part appetite series, you'll learn why body recomp avoids the hunger cascade that derails most fat loss attempts. Discover my Recomp Ladder framework that prioritizes your levers in the right order.Get 3 ready-to-use body recomp plans: aggressive maintenance for efficiency-focused recomp, small deficit recomp for faster results without hunger, and the build-then-mini-cut approach for breaking plateaus.You'll also learn who recomp works best for (hint: if you're over 40 with an inconsistent lifting history, you're in the sweet spot), the 5 most common recomp pitfalls, and a simple 2-metric check to know if your recomp is actually working (no scale weight required).Timestamps:0:00 - Do you actually need a deficit to lose fat?  3:20 - What body recomp really means (and what it's not) 5:22 - Recomp as an appetite management strategy 7:10 - 3 reasons recomp works better after 40 11:32 - Who body recomp works best for 14:43 - When recomp gets harder (and what to do instead) 15:53 - Appetite support during recomp 18:05 - The Recomp Ladder (5 levels) 21:42 - 3 specific plans for body recomp 25:04 - 5 common recomp mistakes and how to fix them 30:35 - Bonus: Quick 2-metric body recomp check (hint: NOT the scale)Support the show

Since late 2025, the 20% discount link for Fitness Lab wasn't applying at checkout but it's fixed now!Plus: a quick update on Apple Health ❤️ integration for iPhone users. Here's the (working) link for 20% off Fitness Lab:https://bit.ly/fitness-lab-pod20Support the show

Struggling with hunger during your cut? Try Calocurb for natural appetite support that activates GLP-1 to help you feel satisfied. Clinical studies showed a 40% reduction in cravings and 30% reduction in hunger within one hour. Get 10% off at witsandweights.com/calocurb--Hungry after every workout and stuck in an endless “eat less, move more” loop? Strength training is actually one of the most powerful appetite control tools you have, but most people only think of it as a muscle-building tool.Learn the science behind why lifting suppresses hunger hormones like ghrelin while boosting satiety signals like GLP-1 and PYY. We cover why cardio often backfires through energy compensation, leaving you hungrier and more fatigued without the fat loss results. And discover the behavioral shifts that make strength training superior for long-term body recomposition.Plus, get a template for building an appetite-friendly training week, cardio structured to avoid spiking your hunger, and a specific post-workout timing strategy to eliminate overeating at your hardest meal of the day.Timestamps0:00 – Strength training for appetite control 3:38 – How cardio triggers energy compensation and stalls fat loss 7:42 – The gut hormone shifts that suppress hunger after lifting 12:31 – How protein cravings and reward substitution change your eating 16:27 – Building a training week that supports fat loss and controls appetite 20:12 – How to adjust cardio to lose fat without spiking hunger 23:47 – 3 myths keeping you stuck (cardio, calories, and willpower) 27:12 – Bonus: post-workout timing trick to stop overeating at dinnerSupport the show

For the ultimate in personalization, check out my Fitness Lab app, now with full Apple Health integration. It's like having a coach in your pocket. Listeners get 20% with this exclusive link:http://bit.ly/fitness-lab-pod20--What does it mean to "personlize" your fitness really?In this episode, you'll learn about my ADAPT framework for personalizing fitness:Assess your starting pointDo the thing (take action)Analyze your dataPivot based on what you learnTest your changesLearn why generic templates and YouTube workouts often fail, how to actually track progress beyond the scale, and the power of measuring energy and performance instead of just weight.We also cover walking and NEAT (non-exercise activity thermogenesis), how to train around injuries without making them worse, building an effective home gym on a budget, and why patience and consistent data collection beat program-hopping every time.This is from my conversation with Jenn Trepeck on her podcast Salad with a Side of Fries. Jenn is a health coach with an evidence-based approach to nutrition and weight loss who you may have caught on Wits & Weights last week discussing why your metabolism is stuck.Episode MentionedWhy Your Metabolism Is Stuck at 50% and How to Fix It Without Biohacks (Jenn Trepeck) | Ep 430Did you like this bonus episode?Leave a review with Apple or a comment on Spotify to let me know!Support the show

Get Fitness Lab (20% off for listeners), the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance. Now with Apple Health integration.--Are biohacks keeping you stuck instead of helping you lose fat and build muscle? Why does body recomp feel so hard even when you are doing all the “right” things?Body recomp, build muscle, and lose fat come up constantly on fitness podcasts, but I keep seeing the same mistake. People chase cold plunges, red light therapy, peptides, and supplements while ignoring the basics of nutrition and fitness. I sat down with Jenn Trepeck, author of Uncomplicating Wellness and host of Salad with a Side of Fries, to flip that script.We break down her concept of biostacking and why most people are operating at 50 to 60 percent capacity. We talk protein, fiber, hydration, sleep, stress, connection, and why metabolism only improves when the basics are in place. This conversation ties directly into Wits and Weights, evidence-based fitness, and evidence-based nutrition for sustainable weight loss, strength training, and long-term health.Today, you'll learn all about:0:00 – Why biohacks fail most people3:00 – Biohacking vs biostacking explained6:00 – Metabolic health reality check9:30 – Building a real foundation13:30 – Nutrition basics that matter18:00 – Movement and muscle building24:00 – Stress, sleep, and recovery31:00 – Connection and longevity38:00 – Where to start practicallyEpisode resources:Jenn's Book: Uncomplicating Wellness: Ditch the Rules. Quiet the Noise. Reclaim Your Life.Website: asaladwithasideoffries.comPodcast: Salad With a Side of FriesFacebook: @Saladwithasideoffriespodcast Instagram: @saladwithasideoffriespodYouTube: @jenntrepeck Support the show

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--If all you've done is diet, every cut will be harder than the last.More hunger, less energy, slower results. There's a reason, and it's not just your age or metabolism.Learn why building muscle first makes cutting (fat loss) dramatically easier, how more lean mass directly reduces hunger per calorie of deficit, and why chronic dieters sabotage their own results by skipping the building phase. Discover the specific rate of gain, timeline, and nutrition setup to maximize muscle while minimizing fat, plus how resistance training affects appetite hormones like GLP-1 and ghrelin differently than cardio. Whether you're focused on body recomp, strength training over 40, or finally breaking the diet-regain cycle, this is a practical blueprint to stop fighting your body and start cutting from a position of strength.Episode Resources:Try Calocurb for natural appetite support: witsandweights.com/calocurb (10% off first order)Download the free Muscle-Building Nutrition Blueprint: witsandweights.com/muscleJoin Wits & Weights Physique University: witsandweights.com/physiqueTimestamps:0:00 - Why dieting without building muscle makes every cut harder 2:43 - The muscle-first approach to easier fat loss 6:40 - The chronic dieting trap and how to escape it 10:54 - How building muscle reduces hunger and increases calorie burn 13:48 - GLP-1, satiety signals, and why strength training beats cardio for appetite 19:36 - The psychological advantage of building before cutting 25:13 - Practical build plan: rate of gain, duration, and nutrition 29:41 - Training, cardio, and when to transition to a cut 33:11 - Metabolism is a skill you build 36:45 - Bonus tip to know if you're training hard enoughSupport the show

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/--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

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--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.comTry Calocurb for 10% off: witsandweights.com/calocurbTimestamps:0:00 - Why hunger feels harder to manage after 401:36 - The metabolism myth and what really changes with age4:06 - How hormones affect appetite differently for men and women8:38 - Recovery, NEAT, sleep, and life complexity in midlife16:09 - 4 tips to manage appetite over 4022:31 - Why building capacity before a deficit makes fat loss easier25:37 - Bonus tip based on new research

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/--You've lost weight before, right?The problem is... you probably gained it all back.Multiple times anyone?

Try Calocurb natural appetite support backed by clinical research. Get 10% off your first order at https://witsandweights.com/calocurb—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 willpower4:10 – Appetite hormones explained8:45 – GLP-1 beyond weight loss drugs13:30 – Bitter compounds and gut signaling18:55 – Appetite control during fat loss23:40 – Women's hormones and cravings28:20 – Using tools without dependency33:10 – Long-term appetite strategiesEpisode resources:Website: calocurb.com/witsandweights Email: hello@calocurb.comInstagram: @calocurb Facebook: @calocurbglobalYoutube: @calocurb Support the show

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--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

Get the new CHISEL fat loss workout program (when you register for the Get Lean in 45 Days Workshop) along with my complete 45-day fat loss protocol (6-week mini-cut) to drop 8-12 lbs before summer and actually keep it off.https://live.witsandweights.com/--Introducing CHISEL, a flexible 4-day upper/lower fat loss workout program built to preserve muscle and strength during a calorie deficit.This training template pairs heavy work with volume, clear progression, and biofeedback checks, and it's flexible enough to adapt to the lower energy and recovery during a cut.Get INSTANT access to the template when you register for the Get Lean in 45 Days Workshop:https://live.witsandweights.com/Support the show

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--Your body is fighting your fat loss, and it's not a willpower problem.When you diet, ghrelin spikes to make you hungrier, leptin crashes so your brain thinks you're starving, and GLP-1 drops so meals stop filling you up. Understanding these hunger hormones is the difference between white-knuckling through every deficit and actually working with your biology.In this episode, you'll learn the science behind the hormones controlling your appetite... not just the big three (ghrelin, leptin, GLP-1), but also lesser-known players like PYY, CCK, NPY, and amylin that you rarely hear about.Discover why fat loss gets harder the leaner you get, what causes metabolic adaptation at the hormonal level, and specific strategies to support satiety naturally through protein, fiber, meal timing, sleep, and stress management.Plus, stick around for the Hunger Wave Check protocol, a simple 15-minute tool to distinguish physical hunger from psychological hunger so you can stop reacting on autopilot and start understanding your own appetite signals.Timestamps:0:00 - Why fat loss feels harder the longer you diet 3:21 - Ghrelin: why this hunger hormone spikes during fat loss 7:06 - Leptin: how losing fat makes your brain think you're starving 13:42 - Natural GLP-1 upregulation to take the edge off your hunger 15:17 - GLP-1: the satiety hormone behind Ozempic and natural alternatives 20:31 - PYY, CCK, NPY, and amylin: the hormones nobody talks about 26:42 - Bonus: 15-minute protocol for hunger awarenessSupport the show

Enjoying the show? Leave a rating (and review) in your podcast app to help more people discover evidence-based fitness information... and let me know if you want more bonus episodes like this one!--This is my conversation with Zora Benhamou on her podcast Hack My Age. Zora is a gerontologist and menopause coach who works with women navigating perimenopause and postmenopause.We dig into why your metabolism isn't actually slowing down the way you think, what's really behind that midlife weight gain, and why the "eat less, do more cardio" approach stops working. Zora even created a new term ("menopenia") for menopause-related muscle loss, and we discuss the connection between hormones, body composition, and the lifestyle factors you can actually control. We also cover strength training for women over 40, HRT, recovery, carbs, blood flow restriction, fasting, and why building muscle is the fastest way to transform your metabolism at any age.Did you like this bonus episode?Leave a review with Apple or a comment on Spotify to let me know!Support the show

Want to drop 8-12 lbs before summer without crash dieting or losing muscle? Join the Get Lean in 45 Days Workshop on January 20th. Includes replay, fat loss workout program, custom macros, and complete 45-day protocol.—Are you lifting weights, tracking macros, and still stuck with stubborn fat? What if your labs look “normal” but your metabolism feels broken?Body recomp is supposed to feel simpler when you train hard and eat well, yet many people chasing weight loss and muscle building feel stuck. I brought on Dr. Amie Hornaman, known as the Thyroid Fixer, to challenge the way we think about metabolism, hormone health, and strength training. We explored T2, a lesser-known thyroid hormone that acts directly at the mitochondria to help burn fat, boost energy, and protect lean mass.This conversation matters if you care about nutrition and fitness, longevity, and strength training over 40, especially for women's fitness and anyone frustrated by slow progress despite doing “everything right.” We connected evidence-based fitness, evidence-based nutrition, and smart supplementation, without hype or shortcuts.Today, you'll learn all about:0:00 – Why metabolism feels broken4:20 – The forgotten thyroid hormone9:45 – T2 vs T3 and T415:30 – Fat loss without muscle loss22:10 – Mitochondria and metabolism28:40 – Appetite vs energy expenditure35:55 – Strength training and thyroid health44:30 – Hashimoto's and lab myths52:20 – Practical next stepsEpisode resources:Thyroid Fixxr T2 Supplement - get 10% off with code WITSThe Thyroid Fixer Podcast - follow to get Philip's episode soon!Free 7-Day Thyroid Healing KickstarterJust Fix Your THYROID Facebook GroupWebsite: dramie.com Support the show

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--Can you lose fat without all the hunger?Maybe you're eating fewer calories than ever but somehow hungrier than ever, and it feels like a vicious cycle that prevents you from losing weight or stalls out your metabolism.Discover the satiety hierarchy that explains why some foods keep you full for hours while others leave you raiding the pantry within minutes. Learn the specific protein and fiber targets that suppress appetite at the hormonal level by triggering GLP-1 and PYY release, plus evidence-based meal timing strategies that can cut evening cravings in half. Philip shares 4 practical (and natural) appetite control tools that work with your body's natural hunger signals.This is 2 of our 8-part Appetite Series, and it's all about making fat loss feel less like a fight. Whether you're focused on body recomposition, building muscle while losing fat, or just trying to stick to your nutrition plan without white-knuckling through every meal, you'll walk away with tips to manage hunger naturally.Plus, stay until the end for a pre-meal protocol that can reduce calorie intake by nearly 20% and takes just 30 seconds to implement!Timestamps0:00 - Why managing hunger matters more than hitting your macros 2:53 - The satiety hierarchy 7:28 - Energy density strategies to eat more food on fewer calories 12:10 - How to activate natural GLP-1 and satiety signals 14:02 - Front-loading calories and why breakfast size affects evening cravings 19:54 - 4 natural appetite tools 24:22 - Connecting satiety strategies to strength training and body recomp 27:18 - Bonus: 30-second pre-meal protocol to reduce calorie intake by 20%Support the show

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--Are you constantly HUNGRY? Battling cravings, feeling like your body is pushing back hard?You're in a calorie deficit, doing everything right (tracking your food, hitting the gym, staying consistent), yet you're ravenous and not sure what to do.This episode kicks off our 8-part Appetite Series with the most common question I hear: "Why am I always hungry on my diet?" The answer usually comes down to one of these 7 mistakes that trigger your hunger hormones, tank your energy, and stall your results. You'll learn exactly why (and how) your body fights back during a diet through hormones like leptin, ghrelin, and GLP-1, and which mistakes you're likely making without realizing it.Whether you're trying to lose fat, improve body recomp, or just stop white-knuckling through every diet, learn the evidence-based fixes to work with your biology instead of against it.Plus, stay until the end for a counterintuitive 2-week protocol you can start tomorrow to make hunger management dramatically easier, before you even cut a single calorie.Timestamps0:00 - Why your body triggers hunger during fat loss 3:11 - The hormones that control your hunger 6:50 - Mistake 1: Not eating enough protein to feel full (or build muscle) 9:48 - Mistake 2: Low fiber and food volume sabotaging satiety 14:00 - Mistake 3: How poor sleep and stress spike your appetite 18:27 - Mistake 4: Why too much cardio increases hunger 22:05 - Mistake 5: Chronic extreme deficits and metabolism adaptation 27:42 - Mistake 6: Meal timing mistakes that trigger overeating 32:04 - Mistake 7: The all-or-nothing mindset killing your fat loss 36:11 - Bonus: 2-week prep protocol to reduce hunger before dietingSupport the show

Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone and Android. Build muscle, lose fat, and get stronger with daily personalized guidance:https://witsandweights.com/app--Why do some people eat more and stay lean while others diet nonstop and still struggle? Is your metabolism actually slow, or have you trained it to fight you?I dive into the real science of metabolism, body recomp, and why most weight loss strategies fail long-term. The focus shifts away from eating less and toward building a body that can lose fat, build muscle, and handle more food without constant plateaus. I explain why chronic dieting backfires, how strength training reshapes metabolic behavior, and why metabolism is adaptive, not fixed.I cover the four components of metabolism, why NEAT quietly drives fat loss, and why muscle is the biggest long-term lever for fat loss, muscle building, and strength training over 40. You'll also hear about a zero-time habit that can add up to 9,000 calories of monthly burn without changing your schedule.If you want evidence-based nutrition that actually works, this is where it starts.Today, you'll learn all about:0:00 –  Why metabolism isn't genetics3:02 – What metabolism really is7:20 – The four components explained11:55 – Why NEAT drives fat loss18:34 – How muscle changes metabolism24:19 – Why dieting backfires long term28:12 – Recover before cutting32:13 – Build metabolic capacity39:03 – The zero-time calorie burn habitEpisodes mentioned:Why Building Muscle Beats Weight Loss for Body Recomp | Ep 418The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time) | Ep 166Support the show

Check out the new Fitness Lab app (iPhone and Android) to get personalized guidance on your fat loss, nutrition, and training... all in one place, with 20% off through January 2nd: https://witsandweights.com/app--Most people fail at fat loss not because they lack willpower, but because they're following strategies that don't work (or that backfire).In this replay of one of our most popular episodes, discover 7 evidence-based fat loss principles from 70 years of research and how to apply them without cutting out your favorite foods or living in the gym.Whether you're starting fresh in 2026 or breaking through a plateau, these proven strategies will help you lose fat, build muscle, and create lasting results without extreme diets or endless cardio.The goal is simple: protect muscle, manage hunger, move more, and use a moderate deficit you can sustain.Support the show

Join Physique University to get fat loss coaching, community support, and access to the "Get Lean in 45 Days" workshop on January 20th, a complete framework for executing a short, aggressive, muscle-sparing cut that actually works:https://witsandweights.com/physique--Every January, millions start cutting calories. By March, most have quit... frustrated, tired, and no leaner than before. The problem isn't discipline. It's that they're trying to diet their way into a body they never built.Learn why muscle is an asset while cutting is just maintenance, how chronic dieting destroys your metabolism and body composition over time, and why people who build muscle first end up needing to diet less often for the rest of their lives. Discover the structural advantage that strength training provides, not just for how you look, but for glucose disposal, nutrient partitioning, and long-term metabolic health.Whether you're stuck in the yo-yo dieting cycle, considering GLP-1 medications, or simply want to lose fat without grinding through months of restriction, this episode gives you a step-by-step framework for designing a muscle-first year.Plus, learn about the Mini-Cut Accelerator, a counterintuitive approach that lets you lose fat faster while protecting more muscle.Episode Resources:Join Physique University to prep for the "Get Lean in 45 Days" workshop on January 20: https://witsandweights.com/physiqueTry Fitness Lab AI-powered coaching for 20% off through January 2nd: https://witsandweights.com/appTimestamps:0:00 - Why your 2026 fat loss goal will probably fail unless you do THIS 2:23 - The cutting-first trap 5:45 - How muscle improves metabolism, insulin sensitivity, and nutrient partitioning 12:20 - Why short cuts beat long diets for body recomp 17:02 - How to design 2026 for a muscle-first approach 24:10 - The Mini-Cut Accelerator to lose fat faster without losing muscleSupport the show

Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone and Android. Build muscle, lose fat, and get stronger with daily personalized guidance.—Body recomp, build muscle, and lose fat without wrecking your metabolism. Have you ever wondered why weight loss leaves you smaller but not better? What if muscle, not weight loss, is the real driver of transformation?I break down why chasing the scale backfires and how building muscle changes everything. Muscle improves metabolism, insulin sensitivity, nutrient partitioning, and how much you can eat while staying lean. I explain why weight loss without strength training often leads to muscle loss, fatigue, and rebound fat gain, especially for men's health, women's fitness, and anyone focused on longevity. This is about evidence-based fitness and evidence-based nutrition, not quick fixes.I also share why strength training over 40 is non-negotiable for health, body positivity, and sustainable results, plus the simple daily habit that surprised me by accelerating muscle-building without more gym time.If you want real body recomp and a physique that actually looks trained, this episode will reframe how you approach nutrition and fitness. Tune in to learn more.Today, you'll learn all about:0:00 –  Why weight loss fails1:11 – Muscle vs scale obsession9:01 – How muscle boosts metabolism6:34 – Insulin sensitivity explained17:45 – Why dieting backfires27:34 – Body recomp done right30:19 – Protein and training priorities34:54 – Muscle and longevity38:01 – The daily habit that accelerates growthPrevious episodes mentioned:Ep 362 – Fat Loss WITHOUT a Calorie Deficit? (Body Recomp Explained)Ep 384 – Build Muscle WITHOUT Bulking if You Want Lean GainsSupport the show

Check out the new Fitness Lab app (iPhone and Android) to get personalized guidance on your training volume, recovery, and nutrition... all in one place, with 20% off through January 2nd:https://witsandweights.com/app--Most lifters are either doing too little volume to stimulate muscle growth or piling on so much that they're just accumulating fatigue without results. If you're hitting the gym consistently but not seeing the gains you want, your training volume is probably the problem.In this replay of one of our most popular episodes, learn the 12 evidence-based rules to make training volume work for muscle growth, especially for busy lifters over 40. Learn exactly how many hard sets per muscle group you need each week, why proximity to failure matters more than total reps, and how to find your personal volume sweet spot, especially if you're over 40 and want to build muscle efficiently without burning out or wasting time.Whether you're doing too little and wondering why you're not growing, or doing too much and feeling exhausted, this framework will help you dial in your volume for your body, goals, and lifestyle. Stop guessing and start engineering your strength training for maximum hypertrophy.Episode Resources:Prefer community support and live call for your training and fat loss? Join Wits & Weights Physique University for just $27/month with training templates, course library, and community support (podcast listeners get a free custom nutrition plan with code FREEPLAN)Read the Stronger by Science article on training volume by Greg NuckolsTimestamps:0:00 - Why volume determines muscle growth 5:54 - Rule 1: Hard sets per muscle group 7:16 - Rule 2: Train near failure 9:00 - Rule 3: Understanding diminishing returns 10:14 - Rule 4: Optimal weekly set ranges 11:40 - Rule 5: Does rep range matter? 13:10 - Rule 6: Strength vs. hypertrophy 15:24 - Rule 7: Periodize your volume 17:00 - Rule 8: Recovery sets your ceiling 19:02 - Rule 9: Eliminate "wasted" volume 20:20 - Rule 10: Compound vs. isolation lifts 21:35 - Rule 11: What to track? 23:00 - Rule 12: The MOST important ruleSupport the show

Get personalized AI-powered coaching that identifies your exact fat loss plateau and gives you the specific fix you need. Try Fitness Lab (20% off through January 2nd) at:https://witsandweights.com/app--You cannot be in a true calorie deficit and still not lose weight. It's physiologically impossible.If you're eating less than you're burning but fat loss is not happening, something's disconnected between what you think is true and what's actually happening in your body.Discover the 3 possible reasons behind every "I can't lose weight" plateau and how to identify which one you're in.Plus, get a simple calorie strategy that lets you enjoy weekends without sabotaging your fat loss.Stop guessing and finally understand what's really holding you back so you can make consistent progress toward your body composition goals.Episode Resources:Try Fitness Lab (20% off through January 2nd)Episode mentioned: How the "Weekend Diet" Accelerates Fat Loss and Preserves More Muscle (Strategic Refeeds)Timestamps:0:00 - Why being in a deficit but not losing weight is impossible 4:31 - Reason #1: Tracking accuracy and measurement errors 14:00 - Reason #2: Water retention and body recomp masking fat loss 21:00 - Reason #3: Your deficit disappears after metabolic adaptation 24:28 - Bonus: The simple calorie strategy for weekend flexibilitySupport the show

Get 20% off Fitness Lab through January 2nd. Take the free 2-minute quiz to see your complete custom plan before you pay anything:https://witsandweights.com/app--Since launching Fitness Lab in November, I've gotten dozens of questions about how it works, who it's for, and how it fits with your existing tools and routines.So I chose the 15 most common to answer in this episode!I'm already tracking macros in MacroFactor/Cronometer/MyFitnessPal. Do I need to stop using that?How does meal photo analysis actually work without counting calories?Should I join Physique University or just use the app? Or both?Can I follow my own training program or do I have to use the app's?I'm 52 with a bum shoulder (or other limitation). Will this actually work for me?How does it handle my marathon/endurance training on top of lifting?Does this replace working with you 1-on-1?What if I have a question about something specific, like I'm stuck on a plateau or confused about what to do next?I'm on TRT and my wife's dealing with perimenopause. Does the app account for hormones?What happens when I travel or life implodes and I miss a week?How long until I see actual results? Be honest.Can I build muscle and lose fat simultaneously?How does the app actually help me stick with this long-term? I know what to do, I just can't seem to stay consistent.I've failed every diet. Why would this be different?What happens after the 4-phase program? Is this a temporary thing?Ready to see your personalized plan? Take the FREE onboarding quiz and get 20% off through January 2nd if you decide to try the app:https://witsandweights.com/appSupport the show

Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone (with Apple Health integration!) and Android. Build muscle, lose fat, and get stronger with daily personalized guidance.—Are injuries holding back your body recomp goals? How do you keep lifting weights when strength training never feels perfect?I sat down with Anthony Bryan, a Guinness World Record holder and double world champion in para athletics, to unpack what nutrition and fitness look like when you are never at 100%. Anthony trained his entire life with left-side paralysis after a childhood stroke, and his approach to strength training, recovery, and mindset applies to anyone dealing with injury, aging, fatigue, or stalled weight loss. We discussed auto-regulation, unilateral training, and why evidence-based fitness matters more than chasing perfect workouts. Anthony shares how to adapt lifting weights, manage recovery, and stay consistent when motivation dips. This conversation connects strength training, metabolism, and long-term muscle building in a way that supports longevity and sustainable progress.This is Wits and Weights at its core. Evidence-based training that works in the real world. Tune in to learn more.Today, you'll learn all about:0:00 – Training when not at 100%2:46 – Do limitations build resilience?3:51 – Proving doctors wrong10:46 – Support systems and belief12:39 – Reframing no pain, no gain20:22 – Adapting lifts with injuries27:36 – Unilateral training benefits33:37 – Auto-regulation and recovery39:31 – Sleep, hydration, performanceEpisode resources:Anthony Bryan on Instagram: @thenolimitsathlete YouTube: @antbryanfitness Support the show

Get 20% off Fitness Lab from December 17 to January 2. Take the 2-minute quiz to see if AI-powered coaching can help you adjust your strength training during fat loss, preserve muscle while losing weight, and make smarter decisions about volume, intensity, and recovery—all personalized to your data and goals:https://witsandweights.com/app--How do you train for fat loss? Most people screw this up by making disastrous training adjustments like switching to high reps, dropping intensity, or adding excessive cardio. Then they wonder why their muscle and strength drop.Discover how to preserve every bit of hard-earned muscle while losing fat by keeping load/intensity high, reducing volume (strategically and if necessary), and using auto-regulation to manage recovery when it's your most limited resource.Learn why lighter weights and high-rep "fat burning" workouts destroy body recomp results, how to time carbs for better performance during a deficit, and why HIIT could be sabotaging your strength training and muscle preservation.This evidence-based approach to strength training during fat loss will help you lose fat without sacrificing muscle, maintain lifting performance in a calorie deficit, and come out of your cut looking lean, strong, and ready to build muscle again.Episode Resources:Fitness Lab AI Coaching App - 20% off December 17-January 2, available on iPhone (with Apple Health integration!) and now and Android tooTimestamps:0:00 - Training for fat loss (not fat burning workouts) 2:52 - The myth of high reps for fat loss 5:20 - Understanding strength vs. muscle during a deficit 9:32 - Intensity (weight/load, % of 1RM) and volume 13:12 - Auto-regulation strategies that work during cuts 20:24 - Recovery is your limiting factor 24:10 - How Fitness Lab helps adjust training for fat loss 26:43 - Carb timing strategies for better performance 30:00 - Too much cardio? 33:12 - Simplifying assistance (accessory) work 36:00 - Exercise selection and joint care during cuts 39:20 - Realistic expectations and mindset during fat lossSupport the show

If your body hasn't been cooperating lately, you might be relieved to hear why that's more common and more fixable than you think.Philip Pape and I dug into the deeper reasons why so many people struggle with fat loss, muscle loss, and long-term consistency, especially when thyroid health or chronic stress is part of the picture. We talked about protein needs, the role of strength training as we age, why fasting isn't a magic solution, and how undereating can work against your goals. Philip also shares a very down-to-earth way of thinking about metabolism, recovery, and flexible nutrition that I find a lot of people benefit from hearing again in a simple, practical way.For anyone who's been frustrated by slow progress, tuning in may help you understand what your body has been trying to tell you.Episode Timeline: 00:00 — Intro & Guest Welcome00:55 — Philip's Background Story04:28 — Why Weight Loss Is Hard08:00 — Stress and Metabolism Impact09:53 — Can You Recomp?12:06 — Fasting Challenges Today14:36 — Training Fasted Thoughts17:33 — How Often to Lift20:37 — How Heavy to Lift23:12 — Push-Ups vs Weights25:58 — Rethinking Food & Nutrition30:36 — Flexible Eating Explained33:13 — Protein Powder Guidance36:01 — Creatine Benefits Overview37:12 — Supplements Philip Recommends42:19 — Tracking Food Options47:55 — Philip's App Launch Info48:28 — Final Weight-Loss Advice50:07 — Where to Find PhilipAbout Philip Pape:Philip Pape is a certified nutrition coach and the host of Wits & Weights, a Top 25 (Top 1%) nutrition podcast for people who want to build muscle, lose fat, and transform their health with evidence-based strategies. Through his coaching and podcast, Philip helps busy professionals cut through confusion around food and fitness so they can finally look, feel, and perform at their best, especially in their 40s and beyond.Connect with Philip Pape:Podcast - witsandweights.com/podcast Free Guide: Strength training for hormone health - https://www.witsandweights.com/free/strength-training-for-hormone-health 

Get 20% off Fitness Lab to receive AI-powered coaching that analyzes your meal patterns, identifies missing nutrient density, and adapts your training and nutrition based on biofeedback. Use this special link for 20% off:https://bit.ly/fitness-lab-pod20--Most people build their nutrition from the top down: calories first, macros second, micronutrients as an afterthought. That approach works from a pure energy balance and weight loss perspective but often collapses during body recomposition when you're trying to lose fat and build muscle.Discover why the traditional nutrition hierarchy is backward and the 5 specific mistakes that prevent successful body recomp. Learn the bottom-up framework that makes simultaneous fat loss and muscle gain actually work.You'll understand why micronutrients drive metabolism and energy production, how flexible dieting fails without nutrient anchors, the fiber sweet spot for body recomp, why perfect macros can't overcome poor training performance, and how to use biofeedback instead of just tracking calories.This episode gives you a practical system to optimize nutrition for strength training, muscle building, and sustainable fat loss without feeling hungry, weak, or stuck on a plateau.Timestamps:0:00 - Flipping the nutrition pyramid for body recomposition 2:52 - Micronutrients and body recomp 7:12 - Constraint theory and metabolic bottlenecks 12:16 - Carbs, fat burning, and ATP 17:11 - Building nutrient-dense meal patterns for muscle gain 20:36 - Flexible dieting with nutrient anchors (not just IIFYM) 25:56 - The fiber "sweet spot" for digestion and metabolism 31:20 - Macro targets that support strength training performance 36:12 - Meal timing and tracking gym performance 40:10 - Using biofeedback over blind calorie trackingSupport the show

Get Fitness Lab, the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance. Special link for podcast listeners (20% off):https://bit.ly/fitness-lab-pod20—Why does body recomp stall even when you lift weights, track macros, and eat for nutrition and fitness? What if your thyroid is slowing metabolism, limiting muscle building, and making it harder to lose fat? Dr. Eric Osansky breaks down the real markers lifters should watch, why lifters may see unique symptoms, and how autoimmune issues like Hashimoto's and Graves develop. We talk hormone health, stress, overtraining, environmental toxins, and what actually supports strength training, longevity, and nutrition and fitness goals. Eric also shares natural strategies that align with evidence-based training so you can make smarter decisions for your metabolism and body composition.If you want to optimize your thyroid and unlock better body recomp results, tune in to learn more.Today, you'll learn all about:0:00 – Hidden thyroid factors in weight loss2:43 – Why Eric pursued thyroid health3:36 – Thyroid basics for lifters8:01 – Eric's Graves diagnosis story14:02 – Lifestyle stress vs true dysfunction20:42 – What labs actually matter24:17 – Autoimmune triggers explained29:33 – Top environmental toxins to avoid39:25 – Treatment options and natural supportEpisode resources:Save My Thyroid PodcastBook: Natural Treatment Solutions for Hyperthyroidism and Graves' DiseaseHealing Graves' Naturally Community: savemythyroid.com/healgravesdisease Healthy Gut Healthy Thyroid Newsletter: savemythyroid.com/newsletter YouTube:  @NaturalThyroidDoctor Instagram: @drericosanskySupport the show

Join the 3-Week Strong Finish Challenge to build self-efficacy and self-regulation through the hardest 3 weeks of the year. Get coaching, accountability, custom nutrition plans, and strength training templates to end the year strong:https://live.witsandweights.com--Even if you know what to do for nutrition and strength training, you keep stopping, falling off, and starting over. Discover why this has nothing to do with discipline, willpower, or motivation, and everything to do with two trainable psychological skills that predict whether you'll follow through or quit.Episode Resources:Try Fitness Lab for an AI coaching app that gives you microactivities and psychological wins. Special link for podcast listeners to get 20% off.Timestamps:0:00 - Why you keep starting over with strength training and nutrition 8:36 - Skill #1: Self-efficacy (believing you can execute the next step) 13:58 - Small wins and progressive overload for confidence 14:40 - Join the 3-Week Strong Finish Challenge 15:55 - Skill #2: Self-regulation (following through when life gets messy) 20:22 - 4 tactics to build self-regulation 24:04 - Related psychological models explained 26:18 - Practical steps and identity shift for liftersSupport the show

Join the 3-Week Strong Finish Challenge to end the year stronger while everyone else backslides. Get coaching, accountability, custom nutrition plans, and strength training templates to maintain progress through the holidays. Kickoff call Monday, December 8 at 5pm Eastern, challenge starts Wednesday, December 10:https://live.witsandweights.com--If your fat loss strategy involves eating "perfectly clean" and you find yourself swinging between strict dieting and weekend blow-outs, you're stuck in the perfection trap.Discover why chasing 100% compliance is sabotaging your fat loss progress, how the 20% "eat anything" rule creates sustainable flexibility while still driving body composition changes, and why this middle ground beats both extremes of all-junk and all-clean eating.Learn the psychology and physics behind why rigid dieting fails, how to define your 80-20 split in practical terms (daily vs weekly), and the crucial guardrails that keep flexibility from becoming chaos. This evidence-based approach to nutrition helps you lose fat, build muscle, and maintain strength without guilt, restriction, or the all-or-nothing mindset that derails most people during fat loss phases, especially around the holidays!Episode Resources:Join the 3-Week Strong Finish Challenge - Kickoff today, starts Wed Dec 10: http://live.witsandweights.com/Try my AI coaching app Fitness Lab for personalized nutrition tracking and coaching. Special 20% off link for podcast listeners.Timestamps:0:00 - Why you're struggling to lose fat 2:50 - A more flexible (and sustainable) approach 6:30 - What to include in your 20% flexible eating 10:38 - Why this works for fat loss (psychology and physics) 16:26 - The 3-Week Strong Finish Challenge 21:35 - Guardrails for flexible eating (protein, calories, intent, etc.) 27:48 - How to apply to fat loss, maintenance, and muscle building phases 32:37 - Travel, holidays, and weekends 36:24 - 4 common mistakes to avoid with flexible nutrition 40:44 - Identity, mindset, and next stepsSupport the show

Join the 3-Week Strong Finish Challenge and get direct coaching to lose fat and build muscle through Christmas and New Year's while everyone else backslides:http://live.witsandweights.com/--You have 3 weeks left in 2025. Are you going to waste them "surviving" or actually make progress, lose fat, and build muscle?Most people treat the final 3 weeks of the year like a throwaway, needlessly gaining weight, losing strength, and restarting in January. But if you've been working hard all year and still don't look like you lift, you don't want to waste this crucial moment.Discover why these final three weeks are actually your BIGGEST opportunity of the year to make real progress on body recomposition while everyone else has already quit.Challenge Details:Kickoff Call: Monday, December 8th at 5pm ET (setup and strategy) - replay available if you can't make it live (but you must register)Challenge Dates: Wednesday, December 10th - Tuesday, December 30thWhat You Get:Direct access to 2 coaches (Philip and Carol) for personalized supportPersonalized nutrition setup to lose fat and build muscle (macros, protein, meal strategies)Complete strength training programs for any situation (home, travel, bodyweight)Resource library for every holiday scenario (restaurants, family meals, travel)Weekly accountability and coaching feedback on your progress

If you're not exercising, you're not taking care of your gut. Physical fitness has very real healing capabilities for your digestive system. That's why I'm sitting down with the data-driven physique engineer and host of the wits and weights podcast, Philip Pape to teach you how to use fitness as a tool to heal your gut.    TOPICS DISCUSSED IN THIS EPISODE: How simple exercises can improve digestion and reduce inflammation The link between fitness and a healthier gut microbiome Fitness and immune function, insulin sensitivity and health span How movement promotes healthy detoxification Why strength training is one of the most underused gut-healing tools How bacterial byproducts improve lean muscle How muscle improves bacteria How you can optimize your fitness and lifestyle to promote fitness and gut health at the same time Learning how to separate myth from real swcience   More from Philip Pape: Instagram: @witsandweights Website: witsandweights.com Podcast: Wits and Weights YouTube: Wits and Weights     Leave us a Review: https://www.reversablepod.com/review   Need help with your gut? Visit my website gutsolution.ca to join a program: Get help now   Contact us: reversablepod.com/tips    FIND ME ON SOCIAL MEDIA: Instagram  Facebook  YouTube         

Get Fitness Lab (20% off for listeners), the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance:https://bit.ly/fitness-lab-pod20—Have you ever wondered if your skeleton can actually support the muscles you work so hard to build? Or how bone density affects the way you lift weights, lose fat, and build muscle for long-term strength?This conversation with orthopedic surgeon and bone health expert Dr. Doug Lucas completely reframed how I think about body recomp, strength training, and longevity.We break down why bone health is the real foundation of nutrition and fitness, what happens to bone metabolism as you age, and how lifting weights, optimizing macros, and supporting hormone health directly impact bone density and muscle building. Dr. Doug also shares why women's fitness, men's health, and strength training over 40 all depend on resilient bones that respond to training stress.If you want evidence-based fitness strategies that support metabolism, weight loss, and long-term performance, this one is packed with takeaways.Today, you'll learn all about:0:00 – Why bone health shapes long-term strength4:13 – How bone metabolism really works7:19 – Why Dr. Doug left surgery for prevention10:25 – At-risk groups and early bone loss14:07 – What lifting heavy means for bone strength16:33 – Bone density vs bone quality21:19 – Lifestyle factors that build stronger bones23:30 – When to use impact training29:30 – Medications, risks, and limitations32:55 – Hormone health and skeletal strength40:42 – The 4R Method for reversing bone loss46:39 – A real success story of reversing osteoporosis53:39 – Lifting safely when you have osteoporosisEpisode resources:The Dr Doug Show (YouTube): @Dr_DougLucas The OsteoCollective: osteocollective.com Instagram: @dr_douglucas Facebook: @dr_douglucas Support the show

Join the 3-Week Strong Finish Challenge to build strength training momentum and end 2025 strong instead of waiting until January. Kickoff call December 8th at 5pm Eastern. Get direct coaching, the flexible framework, holiday nutrition strategies, and travel workout templates you need to protect your metabolism through the holidays:https://live.witsandweights.com--If you're trying to lose weight by focusing on diet, cardio, and steps but skipping the weight room, you're not just leaving results on the table. You're actively suppressing your metabolism, wrecking your body composition, and almost guaranteeing weight regain with more body fat.Discover why strength training isn't optional during fat loss... it's the primary metabolic lever that determines whether you end up lean and strong or skinny, weak, and fighting your metabolism. Learn why up to 30% of weight loss without lifting comes from muscle (not fat), how muscle acts as your metabolic engine for insulin sensitivity and longevity, and the minimum effective dose of lifting that protects everything you're working for. You'll understand the hormonal consequences of diet-only weight loss, why building muscle is your retirement fund for healthy aging, and how resistance training transforms your identity from "someone on a diet" to "someone who trains." This evidence-based approach shows you exactly how to build muscle, lose fat, and create sustainable body recomp, even if you're over 40 and starting from scratch.Episode Resources:3-Week Strong Finish Challenge - Kickoff December 8th at 5pm Eastern: https://live.witsandweights.comTimestamps:0:00 - Why skipping strength training during weight loss is terrible 2:50 - How losing muscle creates the weight regain trap 6:30 - The body composition truth: looking lighter but weaker without lifting 10:24 - Hormonal consequences and metabolic adaptation during fat loss 14:26 - Minimum effective dose for building muscle and preserving strength 21:17 - Strength training for longevity (not just vanity) 24:52 - Why muscle compounds like retirement savings 28:42 - Becoming someone who trains is a permanent identity shiftSupport the show

Get your free 14-Day Rapid Start Fat Loss Guide to set up your nutrition and strength training for effective fat loss without extreme restriction or guesswork:https://witsandweights.com/fatloss--If you're tracking food, stepping on the scale, pushing hard in the gym, but hitting a wall with fat loss, this episode is for you. Maybe scale isn't moving, or you're making panicked decisions like slashing calories or adding more cardio, and nothing's working.Discover the 3 weight loss traps that derail motivated people trying to finish 2025 strong, and learn exactly what to do instead to build a leaner, stronger physique heading into 2026. Learn to use evidence-based strategies that work with your body's adaptive system, not against it, so you can lose fat while building muscle and maintaining your metabolism.Episode Resources:Free 14-Day Rapid Start Fat Loss GuideFitness Lab App - AI-powered coaching for tracking signal weight and progressive training. Exclusive 20% off link for podcast listeners.Timestamps:0:00 - Hitting a wall with fat loss despite tracking and training 2:09 - Trap 1: Reacting emotionally to daily scale fluctuations 9:29 - Trap 2: Overcorrecting with extreme calorie cuts and restriction 20:13 - Trap 3: Thinking strength training is not required 24:52 - How muscle building transforms metabolism and body recomp 28:52 - Debunking "bulky" fears and "waiting to lift" mythsSupport the show

Ready to go beyond standard cholesterol panels and track what actually matters? Get your comprehensive performance bloodwork analysis at  witsandweights.com/bloodwork (code VITALITY20 for 20% off)—What if your blood work is missing the markers that truly predict long-term cardiovascular health? Can you build muscle, lose fat, and stay strong after 40 without risking your heart? And which biomarkers, hormones, and peptides actually move the needle for longevity and performance?I bring on Integrative Medicine & Cardiology Physician Dr. Abid Husain into the conversation, and we get into the evidence behind cardiovascular health for lifters, especially if you're focused on body recomp, strength training, weight loss, nutrition, and fitness. We cover the labs most people never get, how inflammation and metabolism shape heart health, and why tracking APOB, CRP, and oxidized LDL matters far more than total cholesterol. We also break down hormone health, HRT safety, muscle building over 40, and the peptides that actually support recovery and longevity.If you care about lifting weights, performance, and living longer with evidence-based fitness, this one gives you a clear roadmap. Tune in to learn more.Today, you'll learn all about:0:00 – Defining cardiovascular health3:40 – Mechanical vs biochemical heart health7:42 – Obesity, genetics, and heart disease12:10 – Key biomarkers to track18:55 – Inflammation patterns and risk23:20 – Cholesterol, genetics, and LDL nuance28:40 – Hormone health and HRT safety35:20 – Peptides for recovery and performance49:55 – Calcium scoring vs CCTA imaging*Episode resources:*Website: boulderlongevity.com Dr. Abid Husain's Instagram: @dr_abidhusain Boulder Longevity Institute's Instagram: @boulderlongevityinstitute LinkedIn: linkedin.com/in/abid-husain-md-facc-abaarm-00874419 YouTube: @boulderlongevityinstitute Facebook: @BoulderLongevityInstitute Support the show

Someone unfollowed the show after saying they were "grossed out" by AI in fitness. Apparently I'm now part of the evil AI empire.

 Get Fitness Lab, the #1 coaching app for people over 40 that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance. https://witsandweights.com/app--Are you over 40 and trying to stay muscular, lean, and strong, but PSA tests and prostate fears leave you confused? Worried that one elevated PSA could derail your strength training with an unnecessary biopsy?In this conversation with men's health expert Dr. Stephen Petteruti, we break down the truth about PSA testing, hormone health, and what most fitness podcasts get wrong about men's health and longevity. We talk about why body recomp and lifting weights matter even more as you age, how certain treatments impact testosterone and weight loss, and what proactive steps keep you training hard for decades.I share how evidence-based fitness shapes my own approach, and Steve gives a grounded perspective on protecting your hormones without sacrificing your physique.Today, you'll learn all about:0:00 – PSA tests and misunderstood prostate risks4:15 – Why biopsy thresholds are flawed9:42 – How lifestyle shapes cancer and longevity14:55 – Understanding atypical dormant cells18:40 – Repurposed drugs and monitoring protocol24:10 – Testosterone, muscle, and men's health31:42 – High-to-low dosing theory explained41:20 – Philosophy of vitality over fear48:05 – Strength training and premeditated nutrition50:37 – Where to find Dr. Petteruti's workEpisode resources:Intellectual Medicine Podcast. Start with this episode – Think Twice Before Getting a BiopsyWebsite: drstephenpetteruti.com Waitlist for his book “Fighting Cancer Like a Man”Instagram: @dr.stephenpetterutiYouTube: @intellectualmedicine Support the show

Download Fitness Lab (live now for iPhone!) – Get AI-powered nutrition analysis, daily guidance, and adaptive strength training that responds to your biofeedback. Like a physique coach in your pocket.Built for adults over 40 who want sustainable fat loss and muscle building without guesswork. Get 20% off through Black Friday at http://witsandweights.com/app--We compare traditional calorie and macro tracking with a pattern-based approach that uses eating behaviors, biofeedback, and trends to drive fat loss and muscle gain over 40.What if cutting-edge AI nutrition and physique coaching could analyze your eating patterns, correlate them with your body's response, and provide a high level of awareness without logging every meal? Learn how Fitness Lab is the #1 (and only) app that can spot correlations across sleep, stress, meals, and training to give precise daily coaching, especially for midlife adults dealing with issues like hormones and recovery.This approach requires less mental energy so you don't fall off track, while teaching you how to "level up" your system to get and maintain results for life. Episode ResourcesDownload Fitness Lab AI-powered coaching, 20% off through Black Friday: http://witsandweights.com/appTimestamps0:00 - Why tracking calories and macros works (to a point) for fat loss and muscle building 6:45 - Pattern-based nutrition coaching explained 9:50 - The 5 metrics that replace calorie counting for body composition 13:46 - How to track eating behaviors, meal patterns, and biofeedback 18:56 - Building nutritional literacy whether or not you're logging food 22:31 - 4 foundations required for pattern analysis success over 40 25:41 - Protein awareness without counting every gram 29:36 - Daily consistency and minimum viable tracking habits 33:56 - Using feedback vs. hitting calorie targets 37:06 - When to use calorie tracking vs. pattern analysis (or both) 40:41 - How AI makes pattern-based coaching seamless and effortlessSupport the show

Fitness Lab is live!Fitness Lab is an innovative, game-changing AI coach that adapts to your patterns, turns data into daily actions, and helps you LEARN about yourself and the science behind everything.From periodized programs and form checks to one-photo nutrition and biofeedback, the goal is less stress but more progress.Designed for building muscle and losing fat over 40, here's exactly how it works:Quick onboarding personalizes everything to your situation (including unique scenarios like hormone symptoms and HRT, weight loss medications like GLP-1s, and whether you have your own program or trainer)Daily coaching briefings personalized to YOUR dataConversational workout coaching (not manual logging)Meal photo pattern analysis (one photo daily, not calorie counting)Evening biofeedback that drives adaptationWeekly check-ins with AI analysisReal-time coaching chat trained on 400+ episodesApple Health integration is coming soon! (This is mentioned in the episode but is currently turned off while we make it the best experience)This isn't ONLY a new tool for physique transformation.It also teaches you to coach yourself, changing your identity from someone who guesses to someone who knows what they're doing.Black Friday pricing: 20% off through November 28Get it now: http://witsandweights.com/appSupport the show

Get early access to Fitness Lab before the official launch! Join my email list at witsandweights.com/email (if you're already on just reply and ask for the “secret link”)Get Cozy Earth bamboo-derived sheets (use code WITSANDWEIGHTS for 20% off) that regulate temperature for better sleep and recovery--Even if your tracker or workout/nutrition app logs everything, it still can't tell you WHAT to do when progress stalls.We dig into the hidden gap sabotaging results... the missing interpretation layer... and show how to turn raw data into smart, timely decisions that finally help you get unstuck.If you've hit a wall with MyFitnessPal, MacroFactor, or your favorite lifting app, this conversation explains why the numbers look fine while your body says otherwise.You'll hear how midlife physiology changes the rules over 40, why plateaus are often upstream issues like sleep debt or weekend habits, and how qualitative signals like training effort, hunger, and mood complete the picture missed by most algorithms.Learn how a coaching-style layer can synthesize your logs, photos, and health data into clear actions: training load, rest and recovery, protein and carbs, or a weekend plan that prevents backslides. The goal isn't more tracking. It's better decisions from the tracking you already do, so you can build muscle, lose fat, and sustain results with less guesswork and more confidence.Timestamps0:00 - Why tracking alone isn't enough for building muscle over 40 2:18 - The missing interpretation gap that keeps you stuck 5:30 - What fitness apps actually do well (and their limitations) 9:10 - When tracking algorithms miss the root cause of your plateau 14:06 - Why recovery capacity matters more in your 40s and 50s 18:56 - How identity and behavior change drive sustainable results 22:56 - Sleep and recovery optimization for strength training 25:06 - Making personalized coaching accessible and affordable 28:56 - How adaptive training decisions improve muscle-building progress 32:16 - Analyzing meal patterns beyond calories and macros for better body compositionSupport the show

Get early access to the app AND the Black Friday pricing by joining my list (if you're already on my list, ask for the “secret link”):https://witsandweights.com/email--Get a first look at Fitness Lab, my new AI coaching app that turns your daily signals into clear guidance on food, training, recovery, and progress.Built for lifters over 40, it adapts plans in real time with low-stress tracking, meal pattern analysis, conversational training feedback, and daily/weekly check-ins to keep you consistent and accountable.Then it gives you daily activities related to what's most important to you, whether that's lifting, sleep, hydration, eating habits, protein, steps, and more, tailored to your current goal of fat loss, muscle gain, body recomp, or maintenance.It's not another "logger". Much more than that, Fitness Lab is a coaching intelligence layer that adapts to YOUR recovery, YOUR data, YOUR life.This Tuesday, November 18th, Fitness Lab goes live with Black Friday pricing, which means it will be 20% off through November 28.If you want early access to the app AND the Black Friday pricing, join my email list Support the show

Are you struggling with weight loss despite following a strict diet? Ever wondered if eating more could actually help you lose weight? Join us in this episode as we dive into the intriguing world of reverse dieting and metabolic recovery with Philip Pape, a high-performance nutrition coach. Do you know about GLP-1 medications and their revolutionary role in weight management? Are you curious about how to optimize your metabolism and finally break through those frustrating weight loss plateaus? Philip unpacks these groundbreaking topics, providing you with the knowledge to transform your fitness journey. With the holiday season fast approaching, how can you maintain your fitness goals amidst the festive chaos? Learn strategic approaches to adapt your workout routines and nutritional habits to ensure success. Get ready to explore the nuances of metabolic recovery and why it might just be the missing piece in your weight loss puzzle. In this episode, we uncover: How reverse dieting differs from traditional dieting approaches and its potential benefits. Why GLP-1 medications are creating a buzz in the fitness industry. The psychological and physiological aspects of a successful recovery diet. How to strategically manage your fitness goals during the holiday season. Why performance blood work is crucial for uncovering hidden health constraints. Ready to revolutionize your approach to fitness and weight loss? Don't miss this episode packed with expert insights and practical strategies!   Wits & Weights Physique University (group program) - get a free custom nutrition plan with code KAREN: https://physique.witsandweights.com    Episode about strength vs. hypertrophy: Strength vs. Hypertrophy (The 65% Threshold for Lifters Chasing PRs vs. Muscle Size) | Ep 297 https://www.buzzsprout.com/1870546/episodes/16781454      Sponsors BEAM: Use coupon code HORMONE for 20% off your order. Try the Alitura Clay Mask go to alitura.com and use coupon code KAREN for 20 percent off your order. Timeline is offering 20% off your first order of Mitopure. Go to timeline.com/KARENMARTEL and use code HORMONE.     Are you in peri or post menopause and looking to optimize your hormones and health? At Hormone Solutions, we offer telemedicine services and can prescribe in every U.S. state, as well as in British Columbia, Alberta, and Ontario in Canada.   Visit karenmartel.com to explore our comprehensive programs: Bioidentical Hormone Replacement Therapy Individualized Weight Loss Programs  Peptide Therapy for weight loss    Interested in our NEW Peptide Weight Loss Program? Join today and get all the details here.   Join our Women's Peri and Post Menopause Group Coaching Program, OnTrack, TODAY!   To our nursing audience members, our podcasts qualify for nursing CE @ RNegade.pro. Provide # CEP17654.   Your host: Karen Martel Certified Hormone Specialist, Transformational Nutrition Coach, & Weight Loss Expert   Karen's Facebook Karen's Instagram

Join the early access list for my new Fitness Lab app, the #1 adaptive training and nutrition app that evolves with your progress, recovery, and lifestyle so you can build muscle and lose fat over 40 with science-based AI coaching:https://witsandweights.com/email--400 episodes and 4 years of challenging the fitness industry's myths and proving that building muscle and losing fat doesn't require complicated protocols or expensive interventions!Today you'll hear 15 reflections from the Wits & Weights journey, from listeners who transformed their physiques through evidence-based training, to world-class strength coaches and researchers who've shaped the field, to fellow podcasters who understand what consistency really means.Evidence-based fitness and body recomposition work across borders, backgrounds, and goals. Building muscle, losing fat, and getting sustainably strong comes down to consistency, systems thinking, and rejecting the industry's noise in favor of what actually works.Episode ResourcesJoin the FREE Facebook CommunitySearch the entire podcast library to find an episode mentioned in today's showTimestamps0:00 - 400 episodes of evidence-based fitness and building muscle1:43 - Jo S.: Breaking through training plateaus with strength training3:09 - Julia D.: How muscle tissue improved chronic health conditions8:41 - Kevin Palmieri: Prioritizing fitness while building a business12:41 - Pam Sherman: Strength training for women over 5014:41 - Dr. Eric Helms: Combating misinformation with evidence16:48 - Jenn Trepeck: Consistency for sustainable fat loss18:23 - Sam Brake Guia: Podcast growth and marketing22:39 - Brandon DaCruz: Evidence-based physique coaching25:00 - Carol Hanshew: From client to nutrition coach27:49 - Allan Friedman: Food as a tool for strength training over 4030:34 - Tony Perri: Flexible approach to building muscle32:35 - Gabilu M.: Morning workout motivation34:18 - Mike Millner: Consistency in fitness content36:06 - Alana V.: Weekend diet protocol for fat loss38:10 - Megan Dahlman: Strength training consistency41:22 - Building a strong physique through evidence and systemsSupport the show