Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40
Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert
Wits & Weights is a strength and nutrition podcast where in every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it doesn't work, and give you the deceptively simple fix that does.For skeptics of the fitness industry who are tired of following the rules and still not seeing results. If you've been lifting weights, tracking macros, and doing "all the right things" but your body composition hasn't changed, you're probably overcomplicating it. This is the fitness podcast that shows you how to build muscle, lose fat, and achieve a real body recomp by focusing only on what the evidence actually supports.Evidence-based fat loss coach Philip Pape brings an engineer's approach to strength training, nutrition, and metabolism. Instead of another generic program or meal plan, you get specific, science-based strategies for optimizing body composition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, hormone health, perimenopause and menopause, and longevity.You've seen the conflicting advice. One expert says cut carbs, the next says eat more. One says train six days a week, another says three is plenty. Building the body you want doesn't have to be this confusing or time-consuming. By using your wits (systems + identity-based behavior change) and lifting weights, you can build muscle definition, improve your physique, and maintain your results for life without rebound weight gain.You'll learn smart, efficient strategies for movement, metabolism, muscle, and mindset, such as:- Why fat loss matters more than weight loss for both your health and your physique- Why all the macros, including protein, fats, and yes even carbs, are critical to body composition- How just 3 hours a week of proper hypertrophy training can deliver better results than most people get in twice that time- Why building muscle is the single most powerful thing you can do for metabolic health, longevity, and aging well- Why perimenopause and menopause don't have to derail your progress when your training and nutrition are dialed in- How shifting the way you think about fitness can unlock more physical (and personal) growth than any program aloneIf you're ready to learn what actually works with evidence-based training and nutrition, hit "follow" and let's engineer your best physique ever!Popular Guests Include: Mike Matthews (author of Bigger Leaner Stronger), Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Docs Who Lift), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Holly Baxter (evidence-based physique coach), Laurin Conlin (physique coach), Lauren Colenso-Semple (nutrition researcher), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach)Popular Topics Include: hormone health, metabolism optimization, hypertrophy training, longevity and healthy aging, nutrition tracking, best protein powder selection, strength training over 40, women's fitness, perimenopause, menopause, muscle building, body recomp, macros and nutrition tracking
Episodes
Mentioned books
May 30, 2025 • 52min
Can You Eat "Clean" Without Food Guilt in an Ultra-Processed World? (Alana Bonnemann) | Ep 328
Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good!–Are you stuck in a cycle of guilt every time you eat something “off plan”? Do food rules make grocery shopping feel like a minefield? Alana Bonnemann, a naturopathic nutritionist and host of the Health After 30 podcast, joins me to talk about the rising culture of food fear and how to escape it. We unpack why our relationship with food often feels so complicated, the role of diet culture and childhood conditioning, and how to replace guilt with trust. Together, we explore what it actually means to “feel good” after eating, how to eat with intention (not obsession), and why a little cake won’t wreck your health goals.Today, you’ll learn all about:2:36 - Childhood food rules and guilt4:16 - What eating without fear looks like6:02 - Why body awareness matters11:01 - Can healthy food taste good14:31 - The truth about eating cake20:13 - Diet culture vs true health29:54 - How to know what feels good41:05 - Change your default eating loop47:32 - OutroEpisode resources:Health After 30 PodcastWebsite: alanabonnemann.comInstagram: @naturopath.alana Youtube: @alanabonnemann 💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram
May 28, 2025 • 24min
Lose Fat vs. Burn Fat (Randle Cycle, Low-Carb, and Fasted Training) | Ep 327
Discover the crucial distinction between fat burning and actual fat loss. Learn how the Randle Cycle impacts metabolism and why fasted cardio isn't a guaranteed solution. Explore the truth behind low-carb diets; while they can increase fat oxidation, they don’t always lead to better fat loss results. Instead of focusing on short-term processes, shift your mindset to optimize for actual fat loss outcomes. Get ready to debunk common myths and arm yourself with science-backed strategies for effective weight management!
May 26, 2025 • 31min
The 3+3 Model of Optimal Fat Loss | Ep 326
Download my free Nutrition 101 for Body Composition guide to implement these principles with exact calorie and macro targets:https://www.witsandweights.com/free/nutrition-101-guide--Tired of regaining the weight or losing muscle every time you diet? Sick of feeling like garbage during fat loss phases?Today I'm breaking down The 3+3 Model, a science-based framework for optimal fat loss that separates what you absolutely need from what's just nice to have.Learn the 3 foundational elements you must have in place for effective fat loss (the non-negotiables), plus 3 powerful enhancers that can take your results to the next level (the optimizers).This isn't about suffering through chicken and broccoli or earning your carbs with cardio. It's about engineering a nutrition and training process that helps you lose fat, preserve your hard-earned muscle, maintain your metabolic rate, and set up your next body recomp phase.Main Takeaways:The 3 Non-Negotiables form the foundation of effective fat lossThe 3 Optimizers enhance your results once the foundation is in placeWeight loss is not the same as fat loss – this model ensures you lose fat while preserving your hard-earned muscleA properly executed fat loss phase can actually improve your body's future muscle-building capacity through enhanced insulin sensitivity and nutrient partitioningTimestamps:0:01 - Weight loss vs. fat loss and The 3+3 Model 4:12 - Non-Negotiable #1 7:41 - Non-Negotiable #2 11:02 - Non-Negotiable #3 15:05 - Optimizer #1 17:55 - Optimizer #2 20:56 - Optimizer #3 24:36 - How to put everything together 27:42 - Why a proper fat loss phase improves future muscle gain 29:11 - Final recap and tips to implement💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram
May 23, 2025 • 50min
The 98% Success Method to Go Alcohol-Free and Get Lean (James Swanwick) | Ep 325
Join Physique University (free for 2 weeks) to engineer your best physique using our science-based fat loss and muscle-building blueprint.–Do you feel like alcohol helps you relax? What if it’s quietly sabotaging your fitness, sleep, and focus? I welcome James Swanwick, former ESPN anchor and founder of Alcohol-Free Lifestyle, and we talk about why so many smart, health-focused people still drink, even when they know it’s holding them back. James breaks down the hidden impact alcohol has on your sleep, metabolism, hormones, and mindset, and why willpower alone isn’t the answer.He also shares how to reframe your relationship with alcohol using science-backed tools from his book “Clear” and his 90-day program. If you’re serious about building a strong body and a clear mind, this might be the shift you didn’t know you needed.Today, you’ll learn all about:2:07 – How alcohol became culturally normal5:07 – One drink a day still harms your brain9:42 – The smiling assassins in our lives13:14 – Alcohol vs food: the real cost20:29 – The hormonal and metabolic toll25:50 – Why “don’t drink” backfires33:02 – Rewiring your environment and cues38:19 – When to try non-alcoholic substitutes42:34 – A glimpse into the alcohol-free life47:32 – OutroEpisode resources:James Swanwick’s book: CLEARAlcohol-Free Lifestyle podcastInstagram: @jamesswanwick💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram
May 21, 2025 • 27min
How the "Weekend Diet" Accelerates Fat Loss and Preserves More Muscle (Strategic Refeeds) | Ep 324
Download the FREE Precision Fat Loss Guide to choose one of 6 strategies designed for your experience, goals, and lifestyle:witsandweights.com/free--What if shifting WHEN you eat could accelerate your fat loss results?Most of us tackle dieting by reducing calories evenly each day, but research suggests there may be a more effective approach (and it's easy and even fun to implement).Learn about a fascinating study that tested weekend refeeds against traditional daily restriction... with surprising results for muscle preservation and how your metabolism slows down during weight loss.You'll discover how restructuring your weekly calories could significantly impact body composition outcomes, despite creating the same total weekly calorie deficit.Maybe it is about calorie timing after all!Main Takeaways:Traditional daily calorie restriction works, but research suggests strategic timing may offer muscle-preservation advantagesThe "Weekend Diet" approach maintains the same weekly deficit while distributing calories differentlyTargeted carbohydrate increases on specific days could help minimize metabolic adaptationPractical implementation requires careful calculation of weekly weight loss targetsEpisode Resources:Download my FREE Precision Fat Loss GuideTry MacroFactor for free with code WITSANDWEIGHTSLink to 2020 study by Campbell et al.Previous episode: The #1 Reason to Eat More CarbsTimestamps:0:00 - Traditional dieting vs. the "weekend diet" (carb refeeds) 7:39 - Findings on fat-free mass preservation 9:23 - Metabolic impacts beyond muscle preservation 10:22 - Carbs, insulin, and muscle protein synthesis12:02 - Anabolic signaling pathways 13:03 - Glycogen replenishment (training hard on Monday!) 15:44 - Psychological factors 16:38 - How to implement the Weekend Diet 21:32 - Leptin, refeeds, and hormones 💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram
May 19, 2025 • 38min
Why Perimenopause Fat Loss Feels Harder After 40 (Brooke Davis) | Ep 323
Get the other side of this powerful conversation on Brooke’s podcast ”Fitness Simplified,” where she interviews Philip on the muscle and metabolism side of perimenopause fat loss.--Are you over 40, doing everything right, but your belly fat won’t budge?You’re not crazy. Perimenopause changes your entire physiology, and the old rules no longer apply. In this episode, Brooke Davis, founder of Elysian Women’s Wellness and host of the ”Fitness Simplified” podcast, joins Philip to unpack the real reason your body is resisting fat loss and how to finally reclaim your results.Don’t miss part two of this episode on ”Fitness Simplified,” where Brooke interviews Philip about building muscle and boosting metabolism during this critical stage.Main Takeaways:Perimenopause creates hormonal chaos that impacts fat storage“Move more, eat less” is outdated advice for midlife womenStress, blood sugar, and undernourishment stall resultsMuscle is essential for fat loss, hormone health, and agingNutrition timing and quality matter more than restrictionTimestamps:2:51 – Hormonal chaos and your shifting physiology6:13 – Vital reserve and burnout from your 20s8:33 – Cortisol, estrogen, and weight gain14:20 – Blood sugar, insulin, and fat storage15:57 – How to eat to support hormones19:19 – Simple habits to stabilize blood sugar23:12 – The truth about fasting and low-carb diets29:02 – Carbs, cortisol, and unlocking fat loss33:09 – Lifting heavy and building muscle in midlife35:54 – Smart cardio and stress recovery36:39 – Where to start without another “diet”Get the other side of this powerful conversation on Brooke’s podcast ”Fitness Simplified,” where she interviews Philip on the muscle and metabolism side of perimenopause fat loss.💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram
May 16, 2025 • 1h 2min
My Escape from Low-Carb Diets to More Energy, Muscle, and Fat Loss | Ep 322
Join our FREE Wits & Weights Facebook group to connect with other listeners who are applying these evidence-based approaches to their fitness journey (or search “Wits & Weights” on Facebook)–Have you tried to eat more freely, but old low-carb rules keep creeping in? What if the real issue isn’t carbs at all, but your identity?I share the raw truth of my journey from strict keto and paleo to happily eating over 300 grams of carbs a day without guilt, without bloat, and with better results than ever. You’ll learn how I confronted disordered thinking, broke free from nutrition dogma, and rebuilt my beliefs around food and performance. If you’ve struggled with all-or-nothing dieting, this one’s for you.Today, you’ll learn all about:01:01 - Why I stopped fearing carbs05:14 - First experiences with low-carb diets10:50 - My paleo obsession and food dogma14:36 - When training didn’t match my nutrition18:05 - The breaking point that changed everything23:45 - How I overcame my fear of carbs29:06 - The identity shift behind better eating32:30 - What actually changed when I added carbs40:42 - Do carbs need to be high or low?45:19 - Travel and tracking without a food scale58:55 - OutroEpisode resources:Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/Android💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram
May 14, 2025 • 29min
The Hidden Roadblock That Stalled My Metabolism and Fat Loss (Critical Path) | Ep 321
Love the podcast? Support the show (for as little as $3/mo) and keep it completely ad-free with no "hidden" episodes! Go to:https://www.buzzsprout.com/1870546/support--If you're struggling with fat loss that's slower than expected despite doing "everything right," this episode helps you figure out why.I discuss my personal experience in my recent 7-week mini-cut and how a seemingly minor change in daily habits became the limiting factor, resulting in slower fat loss than in the past.Text this episode to a friend who might be struggling with their progress!Learn to identify your own Critical Path... the one thing currently constraining your progress regardless of how well you execute everything else.Main Takeaways:The Critical Path concept identifies what's truly limiting your progressSmall changes in daily habits can significantly impact your resultsData tracking is essential for uncovering hidden roadblocksThe most effective intervention often requires less willpower than you thinkYour limiting factors shift over time as circumstances changeTimestamps:0:01 - What is critical path and how does it relate to fat loss? 6:50 - Philip's personal fat loss case study 11:59 - Why limiting factors change throughout your fitness journey 18:00 - Creating solutions for your specific situation 21:14 - How to identify your own Critical Path 24:51 - Working smarter and more efficiently for fat lossText this episode to a friend who might be enjoy it!💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram
May 12, 2025 • 26min
Strength Training with Back Problems (Lifting "Heavy" in Midlife) | Ep 320
Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question--If you have back issues, you might think heavy lifting isn't for you. Millions of people struggling with back pain believe they should avoid challenging exercises - especially heavy lifting. But what if avoiding heavier weights is actually keeping you from building the strong, resilient body and back that you need? Today we're answering a listener question from Kristen (a 51-year old woman with chronic back problems) about strength training with back issues and challenging conventional wisdom about what's actually good for your back.Main Takeaways:Understanding the counterintuitive relationship between strength training and back healthWhy most people's approach to back problems may be making things worseThe critical mental shift needed for successful strength developmentHow to build confidence through proper technique and progressionThe surprising connection between rehabilitation and strength trainingTimestamps: 0:01 - Strength training with back problems 3:22 - Common back issues with age 4:47 - 3 key principles for training for a stronger back 12:30 - How to start training effectively 16:09 - Fears of re-injury22:18 - The surprising overlap between rehab and training💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram
May 9, 2025 • 56min
How She Lost 100 Pounds in Perimenopause and is Building Muscle Over 40 | Ep 319
Join WWPU (Wits & Weights Physique University) to learn evidence-based approaches to building muscle and losing fat at any age. From strategies for women during peri/postmenopause to step-by-step systems for body composition... all designed to help you achieve your goals without confusion or misinformation. Learn more:https://witsandweights.com/physique--"You can't build muscle during perimenopause." How many women have heard this discouraging statement from doctors, trainers, or social media? Today's episode shatters this harmful myth through the journey of my client Cynthia, who not only lost over 100 pounds but is now successfully building quality muscle during perimenopause.If you've been told that hormonal changes during perimenopause mean you can't build muscle anymore or that muscle gain automatically means gaining excess body fat, this episode will change your perspective.Cynthia reveals exactly how she's avoiding excessive fat gain while increasing muscle mass, and why the common advice about hormones and muscle building after 40 is entirely wrong.Main Takeaways:Why building muscle is possible (and essential) during perimenopauseHow to distinguish between muscle gain and water weight fluctuationsThe mindset shift needed when transitioning from fat loss to muscle buildingWhy tracking measurements matters more than the number on the scaleHow strength training becomes your most powerful tool against hormonal changesTimestamps: 0:01 - Why muscle building during perimenopause matters2:50 - The multiple benefits of building muscle after weight loss8:49 - What finally worked for Cynthia's 100+ pound transformation12:17 - Key mindset shifts she learned in Physique University16:35 - Overcoming the fear of gaining weight during a bulk21:41 - The importance of strength training during hormonal changes28:53 - Optimal training frequency and exercise selection33:33 - Targeting specific muscle groups effectively45:04 - Pre-workout nutrition strategies that work49:33 - Tracking progress beyond the scale53:36 - The encouraging truth of muscle building at any ageJoin WWPU (Wits & Weights Physique University) free for 2 weeks!💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram
