15 Reflections From 400 Episodes Of Evidence-Based Fitness | Ep 400 Wits & Weights | Fat Loss, Nutrition, & Strength Training For Lifters podcast

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15 Reflections from 400 Episodes of Evidence-Based Fitness | Ep 400

2h ago 45:42

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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.

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Timestamps

0:00 - 400 episodes of evidence-based fitness and building muscle
1:43 - Jo S.: Breaking through training plateaus with strength training
3:09 - Julia D.: How muscle tissue improved chronic health conditions
8:41 - Kevin Palmieri: Prioritizing fitness while building a business
12:41 - Pam Sherman: Strength training for women over 50
14:46 - Dr. Eric Helms: Combating misinformation with evidence
16:53 - Jenn Trepeck: Consistency for sustainable fat loss
18:28 - Sam Brake Guia: Podcast growth and marketing
22:55 - Brandon DaCruz: Evidence-based physique coaching
25:42 - Carol Hanshew: From client to nutrition coach
27:43 - Allan Friedman: Food as a tool for strength training over 40
30:48 - Tony Perri: Flexible approach to building muscle
32:26 - Gabilu M.: Morning workout motivation
34:43 - Mike Millner: Consistency in fitness content
36:15 - Alana V.: Weekend diet protocol for fat loss
38:17 - Megan Dahlman: Strength training consistency

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🎓 Lose fat + build muscle in Physique University with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN)

👥 Join our Facebook community for fitness & body recomp strategies
👋 Ask a question or find Philip Pape on Instagram
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)

Chapters

1. Milestone And Mission (00:00:00)

2. Global Listener Stories Begin (00:01:39)

3. Breaking Habits With Systems Thinking (00:03:27)

4. Muscle, Metabolism, And Long-Term Mindset (00:05:16)

5. Prioritizing Training When Life Is Busy (00:08:41)

6. Simple, Truth-First Coaching Values (00:12:08)

7. Fighting Pseudoscience With Clarity (00:14:43)

8. The Podcaster’s Grind And Growth (00:16:37)

9. Relationships Built Through Thoughtful Pitching (00:18:12)

10. Coaching Craft And Community Impact (00:20:15)

11. Team Voices: Coaching From Within (00:22:12)

12. Options Over Absolutes (00:25:03)

13. 4:30 A.M. Workouts And Daily Fuel (00:26:10)

14. Psychology, Behavior, And Real Talk (00:28:01)

15. Weekend Diet Results In The Real World (00:29:28)

16. Consistency As A Superpower (00:31:00)

17. Takeaways, Gratitude, And Next 400 (00:33:05)

553 episodes

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