Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40
by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert
Is this your podcast?Insights from recent episode analysis
Audience Interest
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Publishing Consistency
Platform Reach
Insights are generated by CastFox AI using publicly available data, episode content, and proprietary models.
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Total monthly reach
Estimated from 23 chart positions in 23 markets.
By chart position
- 🇬🇧GB · Nutrition#9300K to 1M
- 🇺🇸US · Nutrition#6230K to 100K
- 🇦🇺AU · Nutrition#7230K to 100K
- 🇨🇦CA · Nutrition#1315K to 30K
- 🇳🇱NL · Nutrition#5410K to 30K
- Per-Episode Audience
Est. listeners per new episode within ~30 days
142K to 481K🎙 Daily cadence·628 episodes·Last published 2d ago - Monthly Reach
Unique listeners across all episodes (30 days)
473K to 1.6M🇬🇧62%🇺🇸6%🇦🇺6%+20 more - Active Followers
Loyal subscribers who consistently listen
189K to 641K
Market Insights
Platform Distribution
Reach across major podcast platforms, updated hourly
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* Data sourced directly from platform APIs and aggregated hourly across all major podcast directories.
On the show
From 27 epsHost
Recent guests
Recent episodes
Rapid Fat Loss vs. a Long, Slow Cut (Who Aggressive Dieting is For) | Ep 479
Jun 22, 2026
37m 52s
Stop WASTING Your Gym Time (What REALLY Builds Muscle After 40) | Ep 478
Jun 18, 2026
33m 35s
28% Weight Loss on Retatrutide AND Protect Muscle? | Ep 477
Jun 15, 2026
26m 50s
5 Signals That Your Body's "Off" Even When Your Labs Are Normal (Dr. Stephen Cabral) | Ep 476
Jun 11, 2026
51m 53s
Sometimes More Is More (The Sedentary Lifter Problem) | Ep 475
Jun 8, 2026
31m 14s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 6/22/26 |  Rapid Fat Loss vs. a Long, Slow Cut (Who Aggressive Dieting is For) | Ep 479 | Should you diet aggressively or take a slower approach? Learn when rapid fat loss makes sense and when a longer cut produces better results. It all depends on your body fat, your training, your timeline, your history with dieting, and whether you are perimenopausal or over 40. This episode revisits rapid fat loss and the case for a strict, short diet when the slow-and-sustainable default doesn't work as well for you (or simply because you want to use it). Make sure to download my FREE Rapid F... | 37m 52s | ||||||
| 6/18/26 |  Stop WASTING Your Gym Time (What REALLY Builds Muscle After 40) | Ep 478 | Building muscle after 40 isn't about secret exercises or workout hacks. Learn the training variables that matter most for hypertrophy, strength, recovery, and long-term progress. What REALLY builds muscle for men and women over 40? The honest answer comes down to 3 things: sufficient effort for growth, how many hard sets you need each week, and recovery. This episode covers mechanical tension as the proximate cause of muscle growth, what the research says about training close to failure and r... | 33m 35s | ||||||
| 6/15/26 |  28% Weight Loss on Retatrutide AND Protect Muscle? | Ep 477 | Is retatrutide, the new triple agonist GLP-1, the next big thing in weight loss (or even rapid fat loss)? That depends on how the drug works, what the results are, the reality between the headlines and the evidence, and what happens to your weight when you stop. This episode breaks down retatrutide, the GLP-1, GIP, and glucagon triple agonist behind the largest weight loss numbers ever recorded in this class. It covers the Phase 2 obesity trial and the Phase 3 Triumph results, plus why cross-... | 26m 50s | ||||||
| 6/11/26 |  5 Signals That Your Body's "Off" Even When Your Labs Are Normal (Dr. Stephen Cabral) | Ep 476✨ | fatiguebloating+4 | Dr. Stephen Cabral | — | — | fatiguebloating+5 | — | 51m 53s | |
| 6/8/26 |  Sometimes More Is More (The Sedentary Lifter Problem) | Ep 475✨ | sedentary lifestyleweight lifting+4 | — | — | — | sedentary lifterweight training+6 | — | 31m 14s | |
| 6/4/26 |  Brain Aging and Barbells (How Lifting Weights Slows Cognitive Decline) | Ep 474✨ | brain agingresistance training+4 | — | Alzheimer'sfunctional MRI | — | brain healthcognitive aging+5 | — | 27m 56s | |
| 6/2/26 |  The Satiety Diet (How to Lose Fat Without Fighting Hunger) | Ep 473✨ | fat losssatiety+3 | — | — | — | satiety dietfat loss+5 | — | 36m 04s | |
| 6/2/26 | The Satiety Diet for Fat Loss After 40 | Ep 473 | What if fat loss after 40 didn't require constant hunger? Discover how satiety, protein, food volume, and smart nutrition choices can help you lose fat while protecting muscle. The answer is based on the biology of post-diet hunger, 5 satiety levers that decide how full you are after a meal, and the targets you can set at your next meal. Most fat loss attempts fall apart around week 5 or 6. The reason is rarely willpower. Hunger is a measurable physiological state that intensifies the longer ... | 35m 54s | ||||||
| 5/28/26 |  Brain Fitness, Micro-Habits, and Your Health (Thoryn Stephens) | Ep 472✨ | nutritionfitness+4 | Thoryn Stephens | Oura | — | nutrition consistencyfitness adherence+3 | — | 51m 40s | |
| 5/26/26 |  "Broccoli Is Making You Fat!" (Why Single-Food Blame Is Nonsense) | Ep 471✨ | nutrition fallaciesfood blame+3 | — | broccolisugar+7 | — | broccolinutrition+5 | — | 32m 20s | |
| 5/21/26 |  Why "Muscle Confusion" Might Actually Work for Hypertrophy | Ep 470✨ | muscle growthexercise variation+4 | — | muscle confusionhypertrophy+4 | — | muscle confusionhypertrophy+7 | — | 26m 06s | |
| 5/19/26 |  The 20-Minute Fix for Menopause Belly Fat | Ep 469✨ | menopausebelly fat+4 | — | 2026 metabolic chamber research | — | menopause belly fatmetabolism shifts+5 | — | 27m 34s | |
| 5/17/26 | The Problem with Most Nutrition Podcasts✨ | nutritionpodcast analysis+3 | — | Eat More Lift Heavy | — | nutrition podcastsfitness+3 | — | 12m 46s | |
| 5/14/26 |  5 Signs You're Insulin Resistant Even If You Lift Weights (Amber Wilhoit) | Ep 468✨ | insulin resistanceweight lifting+3 | Amber Wilhoit | — | — | insulin resistancemuscle quality+5 | — | 53m 33s | |
| 5/12/26 |  3 Fat Loss Metrics to Track Before Summer (Beyond the Scale) | Ep 467✨ | fat lossweight management+3 | — | — | — | fat loss metricsscale weight+3 | — | 30m 15s | |
| 5/8/26 | 5 Real Situations That Stall Your Fat Loss Every Week✨ | fat losscalorie deficit+3 | — | — | — | fat losscalorie deficit+3 | — | 9m 08s | |
| 5/7/26 |  Is "High Protein" Just Another Fad Diet? | Ep 466✨ | high proteinfad diet+5 | — | — | — | high proteinfad diet+6 | — | 27m 06s | |
| 5/5/26 |  Should You Fix Your Diet or Training First? | Ep 465✨ | diettraining+4 | — | — | — | diettraining+5 | — | 33m 20s | |
| 5/2/26 | Does Every Food Decision Feel Like a Moment of Panic During Fat Loss?✨ | fat lossnutrition+3 | — | — | — | fat loss plannutrition+3 | — | 10m 35s | |
| 4/30/26 |  Why You Can't Lose Fat "Eating Clean" (Performance Chef Mario Limaduran) | Ep 464✨ | fat lossnutrition+4 | Mario Limaduran | Trifecta NutritionUFC+2 | — | fat losseating clean+4 | — | 46m 27s | |
| 4/28/26 |  Mini-Cuts and Mini-Bulks for Faster Body Recomp After 40 | Ep 463✨ | body recompositionmetabolic adaptation+5 | — | — | — | bulkingcutting+7 | — | 40m 13s | |
| 4/25/26 | Win A Free Week Of High Protein Meals (Listen for the Secret Code Word!)✨ | giveawayhigh-protein meals+3 | — | — | — | giveawayhigh-protein meals+3 | — | 5m 34s | |
| 4/23/26 |  5 Supplements for Stress, Mood, and Recovery After 40 (Evidence-Based) | Ep 462✨ | supplementsstress+5 | — | — | — | supplementsstress relief+5 | — | 25m 09s | |
| 4/21/26 |  The Latest GLP-1 Science on Muscle Loss, Fat Loss, and Weight Regain | Ep 461✨ | GLP-1 drugsmuscle loss+5 | — | GLP-1 drugsemaglutide+3 | — | GLP-1muscle loss+8 | — | 31m 59s | |
| 4/16/26 |  Why Lifting Weights 6 Days a Week Won't Help You Lose Fat (Ben Brown) | Ep 460✨ | weight lossexercise+3 | Ben Brown | Wits & Weights | — | lifting weightsfat loss+5 | — | 44m 20s | |
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Chart Positions
24 placements across 23 markets.
Chart Positions
24 placements across 23 markets.