Wits & Weights | Strength Training & Fat Loss Over 40
by Philip Pape | Strength Training & Fat Loss Over 40
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From 47 epsHost
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Recent episodes
Are Peptides Like BPC-157 Worth It If You're Lifting Weights?
Oct 19, 2026
29m 25s
Why This 73-Year-Old Won't Stop Strength Training After 40 (David Frost)
Oct 15, 2026
46m 11s
How to Lose Belly Fat After 40 (Cortisol is NOT the Problem)
Oct 12, 2026
27m 19s
Why October Is the Best Time to Start (Before Holiday Weight Gain Sets In)
Oct 10, 2026
9m 35s
How Jenny Lost 13 Pounds While Eating MORE After Dieting Since 7th Grade
Oct 8, 2026
34m 00s
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- 🇺🇸United States · NutritionHOME#6241K to 215K
- 🇰🇷South Korea · Nutrition#119.9K to 52K
- 🇸🇪Sweden · Nutrition#133.9K to 21K
- 🇨🇦Canada · Nutrition#741.3K to 6.9K
- 🇬🇧United Kingdom · Nutrition#111926 to 4.9K
- Per-Episode Audience
Est. listeners per new episode within ~30 days
63K to 332K🎙 Daily cadence·673 episodes·Last published today - Monthly Reach
Unique listeners across all episodes (30 days)
209K to 1.1M🇺🇸65%🇰🇷16%🇸🇪6%+10 more - Active Followers
Loyal subscribers who consistently listen
115K to 608K
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 10/19/26 |  Are Peptides Like BPC-157 Worth It If You're Lifting Weights? | 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 h... | 29m 25s | ||||||
| 10/15/26 |  Why This 73-Year-Old Won't Stop Strength Training After 40 (David Frost) | 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 re... | 46m 11s | ||||||
| 10/12/26 |  How to Lose Belly Fat After 40 (Cortisol is NOT the Problem) | 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 ashwagandhaWh... | 27m 19s | ||||||
| 10/10/26 |  Why October Is the Best Time to Start (Before Holiday Weight Gain Sets In) | For many of us, the holidays are just a few weeks away, so what better time to work on your health, fitness, and fat loss goals than...now! 👉 Learn about our 12-Week Dialed In Fall Challenge starting this Monday: https://witsandweights.com/challenge The holidays don’t “ruin” your progress in one dramatic week. The real danger is the tiny weight gain that sneaks in between mid-November and January (Thanksgiving, Christmas, etc.), which then sticks around for the rest of the year (annual weight... | 9m 35s | ||||||
| 10/8/26 |  How Jenny Lost 13 Pounds While Eating MORE After Dieting Since 7th Grade | 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 los... | 34m 00s | ||||||
| 10/5/26 |  Do Weight Loss Challenges Work? (What to Do Instead) | 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 fin... | 28m 43s | ||||||
| 10/1/26 |  Why the Most Convincing Nutrition Advice Is Usually Wrong (Zoë Rom and Kylee Van Horn) | 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... | 54m 45s | ||||||
| 9/28/26 |  Carb Cycling, Workout Carb Timing, and the Menopause Carb Myth | It turns out that carb cycling does NOT improve fat loss or your metabolism. But does it have other benefits? You've heard you should load carbs on lifting days and cut them on rest days, especially after 40. Where did this idea come from? I'm breaking down the one study that comes closest to testing carb cycling and what happened when a second group of researchers reanalyzed the data. You'll also hear why the insulin and fat storage argument doesn't hold up, what one study found about insuli... | 28m 35s | ||||||
| 9/24/26 |  The 8 Hours of Sleep Myth for Longevity and Muscle Building After 40 | Do you actually need 8 hours of sleep to build muscle after 40? We put that claim under the microscope and separate what sleep research actually shows from what fitness culture spreads online. Learn about the simple rules that protect your strength training, fat loss, and daily energy even when your night falls a bit short: Where the 7+ hours of sleep guideline comes from and what it does and does not coverThe effect of sleep restriction on a calorie deficit, including fat loss vs fat-free (l... | 23m 05s | ||||||
| 9/21/26 |  Creatine for Women in Menopause (Dosage, Bone, and Brain Research) | The claim that women need more creatine is everywhere right now, especially if you're strength training over 40. Maybe you heard that women carry 70 to 80% lower creatine stores than men, so you need a bigger dose. What about bone health (especially in postmenopause), brain health, and loading? How much should you actually take and when? What will creatine do for you? Get those answers and more, including: The REAL reason creatine worksWhy “lower creatine stores” does not mean depleted muscle... | 27m 24s | ||||||
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| 9/17/26 |  5 Rep Ranges You MUST Know for Hypertrophy After 40 (Andy Baker) | If 5 to 30 reps can all build muscle, why do some rep ranges clearly work better than others? After 40, could the “science-based” advice you’re following be the exact reason your progress has stalled? I brought strength coach Andy Baker back to challenge one of the most oversimplified ideas in evidence-based fitness: that rep ranges are basically interchangeable. We break down the five rep ranges you need to understand, from heavy 1 to 4 rep strength work through 20 to 30 rep sets, and... | 1h 07m 46s | ||||||
| 9/14/26 |  Do Diet Breaks Actually Work for Metabolism Recovery and Fat Loss? | A diet break won't give you more fat loss. Two weeks at maintenance won't "reset" or "restore" your metabolism either. But I still use diet breaks with almost every client over 40, but for totally different (but beneficial) reasons. We lay out a simple framework for using maintenance breaks to reduce diet fatigue, improve adherence, and avoid panicking when the scale jumps, including: Where diet break claims come from, including metabolic adaptation and the MATADOR trial designWhat meta... | 22m 25s | ||||||
| 9/10/26 |  You Don't Need a Calorie Surplus to Build Muscle Over 40 | You don't need a calorie surplus to build muscle after 40. The common surplus numbers are shakier than most people realize. I break down the real energy cost of muscle, what the research says about maintenance versus surplus, and how to tell whether body recomposition is the right approach for you. I'm breaking down the real energy cost of building a pound of muscle and the 3 conditions that decide whether body recomposition works for you. You'll also hear where the anti-surplus crowd oversel... | 29m 00s | ||||||
| 9/7/26 | perimenopauseweight gain+3 | — | SWAN | — | perimenopauseweight gain+5 | — | 30m 03s | ||
| 9/5/26 | rest periodsstrength training+3 | — | — | — | rest periodsstrength training+5 | Fitness Lab30% off | 11m 26s | ||
| 9/3/26 | strength trainingnutrition advice+3 | — | — | — | strength trainingnutrition+3 | — | 37m 56s | ||
| 8/31/26 | body recompositionfat loss+3 | — | The 4 Essential Skills of Body Recomposition After 40 | — | body recompositionfat loss+3 | — | 39m 12s | ||
| 8/27/26 | fat lossmuscle preservation+3 | — | — | — | fat lossmuscle building+3 | — | 30m 19s | ||
| 8/24/26 | calorie trackingfat loss+3 | — | — | — | caloriesfat loss+3 | — | 31m 21s | ||
| 8/20/26 | hormonesfat loss+4 | Jay Campbell | BioLongevity LabsThe Testosterone Optimization Therapy Bible | — | testosteronefat loss+5 | — | 59m 45s | ||
| 8/17/26 | menopausestrength training+4 | — | — | — | menopausestrength training+4 | — | 28m 14s | ||
| 8/16/26 | social mediabody autonomy+3 | — | GLP-1Threads | — | fat folksmansplaining+3 | — | 5m 00s | ||
| 8/13/26 | body recompositionfat loss+4 | — | — | — | body recompositionfat loss+5 | — | 31m 07s | ||
| 8/10/26 |  Reverse Dieting Is a Dead End for Metabolism Recovery | Ep 493 | Reverse dieting gets sold as a slow, safe way to “fix” your metabolism after fat loss, but the evidence and the real-world experience rarely match the promise. Reverse dieting came out of coaching, not research. Add 50 calories a week, bring your metabolism back up, stay lean while you do it. We break down why most people cannot execute it, why it often delays recovery, and how to transition out of a cut with faster metabolic and hormonal rebound while keeping your head straight about t... | 35m 03s | ||||||
| 8/6/26 |  Tissue Capacity and Training Through Pain for Lifters Over 40 (Dr. Tom Walters) | Ep 492 | Can resting an achy joint actually make it weaker? What should you do when pain flares during strength training? Dr. Tom Walters, board-certified orthopedic physical therapist and founder of Rehab Science, joins me to challenge the idea that pain always means you should stop moving. Learn why there are no inherently bad movements, only loads and positions your body may not be prepared to handle yet. We cover heavy, slow resistance training for tendinopathy, why mild discomfort can be ac... | 48m 11s | ||||||
| 7/20/26 | metabolismdieting+3 | — | — | — | metabolismdieting+5 | — | 30m 42s | ||
| 7/16/26 | fat lossprotein intake+3 | — | — | — | fat lossprotein+5 | — | 27m 43s | ||
| 7/13/26 | lifting after 40muscle building+4 | — | — | — | liftingmuscle+6 | — | 25m 42s | ||
| 7/9/26 | sleep-disordered breathingairway health+3 | Dr. Shereen Lim | Breathe, Sleep, Thrive | — | sleepexhaustion+7 | — | 30m 52s | ||
| 7/6/26 | muscle lossstrength training+4 | — | — | — | muscle losstraining break+5 | — | 38m 12s | ||
| 7/2/26 | muscle healthcancer risk+3 | — | Why Muscle Predicts Your Cancer and Heart Disease Risk | — | musclestrength+5 | — | 32m 45s | ||
| 6/29/26 | fat lossAI in fitness+4 | — | ChatGPTGoogle+3 | — | fat lossAI mistakes+5 | — | 37m 08s | ||
| 6/25/26 | body recompweight loss+5 | Abbey Sharp | The Hunger Crushing Combo MethodBite Back podcast | — | calorieshunger+5 | — | 49m 07s | ||
| 6/22/26 | rapid fat lossdieting approaches+4 | — | — | — | rapid fat losslong cut+5 | — | 38m 01s | ||
| 6/18/26 | muscle buildinghypertrophy+3 | — | — | — | muscle growthtraining variables+3 | — | 33m 44s | ||
| 6/11/26 | fatiguebloating+4 | Dr. Stephen Cabral | — | — | fatiguebloating+5 | — | 51m 53s | ||
| 6/8/26 | sedentary lifestyleweight lifting+4 | — | — | — | sedentary lifterweight training+6 | — | 31m 14s | ||
| 6/4/26 | brain agingresistance training+4 | — | Alzheimer'sfunctional MRI | — | brain healthcognitive aging+5 | — | 27m 56s | ||
| 6/2/26 | fat losssatiety+3 | — | — | — | satiety dietfat loss+5 | — | 36m 04s | ||
| 5/28/26 | nutritionfitness+4 | Thoryn Stephens | Oura | — | nutrition consistencyfitness adherence+3 | — | 51m 40s | ||
| 5/26/26 | nutrition fallaciesfood blame+3 | — | broccolisugar+7 | — | broccolinutrition+5 | — | 32m 20s | ||
| 5/21/26 | muscle growthexercise variation+4 | — | muscle confusionhypertrophy+4 | — | muscle confusionhypertrophy+7 | — | 26m 06s | ||
| 5/19/26 | menopausebelly fat+4 | — | 2026 metabolic chamber research | — | menopause belly fatmetabolism shifts+5 | — | 27m 34s | ||
| 5/17/26 | nutritionpodcast analysis+3 | — | Eat More Lift Heavy | — | nutrition podcastsfitness+3 | — | 12m 46s | ||
| 5/14/26 | insulin resistanceweight lifting+3 | Amber Wilhoit | — | — | insulin resistancemuscle quality+5 | — | 53m 33s | ||
| 5/12/26 | fat lossweight management+3 | — | — | — | fat loss metricsscale weight+3 | — | 30m 15s | ||
| 5/8/26 | fat losscalorie deficit+3 | — | — | — | fat losscalorie deficit+3 | — | 9m 08s | ||
| 5/7/26 | high proteinfad diet+5 | — | — | — | high proteinfad diet+6 | — | 27m 06s | ||
| 5/5/26 | diettraining+4 | — | — | — | diettraining+5 | — | 33m 20s | ||
| 5/2/26 | fat lossnutrition+3 | — | — | — | fat loss plannutrition+3 | — | 10m 35s | ||
| 4/30/26 | fat lossnutrition+4 | Mario Limaduran | Trifecta NutritionUFC+2 | — | fat losseating clean+4 | — | 46m 27s | ||
| 4/28/26 | body recompositionmetabolic adaptation+5 | — | — | — | bulkingcutting+7 | — | 40m 13s | ||
| 4/25/26 | giveawayhigh-protein meals+3 | — | — | — | giveawayhigh-protein meals+3 | — | 5m 34s | ||
| 4/23/26 | supplementsstress+5 | — | — | — | supplementsstress relief+5 | — | 25m 09s | ||
| 4/21/26 | GLP-1 drugsmuscle loss+5 | — | GLP-1 drugsemaglutide+3 | — | GLP-1muscle loss+8 | — | 31m 59s | ||
| 4/16/26 | weight lossexercise+3 | Ben Brown | Wits & Weights | — | lifting weightsfat loss+5 | — | 44m 20s | ||
| 4/14/26 | flexibilityweight lifting+4 | — | Wits & Weightsyoga+3 | — | flexibilityweight lifting+5 | — | 27m 13s | ||
| 4/9/26 | intermittent fastingnutrition+3 | — | — | — | intermittent fastingwomen over 40+3 | — | 36m 01s | ||
| 4/7/26 | fat lossmuscle gains+3 | — | GLP-1 medicationEat More Lift Heavy | — | fat lossmuscle preservation+3 | — | 37m 45s | ||
| 4/6/26 | exercise equipmentnutrition plan+3 | — | NASA | Moon | NASAArtemis II+5 | — | 8m 08s | ||
| 4/2/26 | strength traininginjury prevention+3 | Chris Duffin | The Mad Scientist's Guide to Strength Training After 40 | — | strength traininginjury prevention+3 | — | 50m 40s | ||
| 3/31/26 | strength trainingPilates+5 | — | — | — | strength trainingPilates+6 | — | 26m 45s | ||
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Chart history for Wits & Weights | Strength Training & Fat Loss Over 40
Peaked at #11 in South Korea, currently #11 in South Korea.
| Market | Genre | Peak | Current | Trend |
|---|---|---|---|---|
| South Korea | — | #11 | #11 | — |
| Sweden | — | #13 | #13 | — |
| SG | — | #33 | #33 | — |
| CO | — | #34 | #34 | — |
| AE | — | #47 | #47 | — |
| Norway | — | #48 | #48 | — |
| CZ | — | #50 | #50 | — |
| NG | — | #51 | #51 | — |
| South Africa | — | #53 | #53 | — |
| United States | — | #62 | #62 | — |
| SA | — | #70 | #70 | — |
| HU | — | #71 | #71 | — |
| TH | — | #73 | #73 | — |
| Canada | — | #74 | #74 | — |
| Ireland | — | #77 | #77 | — |
| TW | — | #78 | #78 | — |
| Australia | — | #93 | #93 | — |
| IS | — | #97 | #97 | — |
| Mexico | — | #97 | #97 | — |
| New Zealand | — | #106 | #106 | — |
Chart Positions
26 placements across 26 markets.
Chart Positions
26 placements across 26 markets.