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I created this podcast to help smart, successful women like you finally get everything you want in love—and in life—by turning your attention inward, where real transformation begins. Because the truth is: when you change, everything does. This isn’t another podcast about how to “fix yourself” to be chosen. It’s about becoming so whole, grounded, and self-led that you choose what—and who—gets to be in your life. As a former psychotherapist turned truth-teller and life disrupter, I’m not here ...
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The Last 3 Weeks to Lose Fat and Build Muscle in 2025
Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
Manage episode 523093055 series 2997456
Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.
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/
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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 30th
What You Get:
- Direct access to 2 coaches (Philip and Carol) for personalized support
- Personalized 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
👉 Register HERE for the Strong Finish Challenge
📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork.
🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN).
👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.
👋 Ask a question or find Philip Pape on Instagram
Chapters
1. Why The Last Three Weeks Matter (00:00:00)
2. Reframing Holidays As Opportunity (00:01:47)
3. Quietly Doing The Boring Basics (00:03:11)
4. Introducing The Strong Finish Challenge (00:03:52)
5. What You Get And How To Join (00:04:41)
566 episodes
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