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
Sep 6, 2024 • 55min
Why Some People Stay Lean Without Trying (The Genetics of Fat Loss) with Dr. Stephan Guyenet | Ep 214
Are you frustrated by the stubborn body fat that won't come off despite all your efforts? Do you ever wonder if it's all due to lack of discipline, or could there be a deeper reason? And how much do your genetics actually play a role in your fat loss journey?Philip (@witsandweights) dives into the fascinating world of neuroscience and body composition with special guest Dr. Stephan Guyenet, a neuroscientist, obesity researcher, and author of The Hungry Brain. They explore the science behind why some people struggle more than others to lose weight and how genetics might be the hidden force shaping your body fat levels. Dr. Guyenet also breaks down how the brain’s reward system influences your cravings and reveals how minor tweaks to your environment and habits can make a huge difference in your fat loss efforts.Dr. Stephan Guyenet has spent over a decade studying the neuroscience of obesity. With a PhD in neuroscience, his work focuses on the brain's role in regulating body fat and how our modern environment contributes to weight gain. He is also the founder of Red Pen Reviews, which provides scientific accuracy scores for popular health and nutrition books.📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15-minute call.Today, you’ll learn all about:2:07 Genetics vs. environment: What really causes differences in body fat?3:48 When do genetic predispositions for body fat develop?7:56 Why we care about body fat: Individual health and misinformation11:58 Muscle mass and body fat: How energy overload impacts health17:24 How your brain regulates hunger and satiety29:53 Metabolic adaptation during fat loss32:42 The carbohydrate-insulin model of obesity debunked44:05 Making body composition changes easier and frictionless51:54 Insights from studying naturally lean people54:33 Where to find Stephan54:49 OutroEpisode resources:Dr. Stephan Guyenet’s Website: stephanguyenet.org Twitter: @sguyenet Red Pen Reviews: redpenreviews.org💪 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
Sep 4, 2024 • 19min
The Proven Formula for Body Recomp and Physique Transformation (Iterative Design) | Ep 213
Ask yourself a very honest question: is what I'm doing working?Is my training, my nutrition, all the things actually giving me the physique that I want, whether that's being lean and muscular or big and strong?If you're like most people, you start with initial excitement and motivation, followed by hitting one roadblock after another, not quite getting what you want, eventually giving up and then hopping to the next thing.Learn about the engineering concept of iterative design and how it can help you constantly improve and overcome the plateaus and roadblocks common to physique development.Learn how to apply this systematic, data-driven method to your fitness journey to set realistic, measurable goals for your physique, create and refine your training and nutrition plans, use data to make informed decisions about your progress, and overcome plateaus and setbacks.We walk through a real-world example of how to apply iterative design to lose fat and gain muscle.Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. Main Takeaways:Iterative design is a powerful tool for long-term physique transformation that transforms setbacks into valuable data points for continuous improvementThe six phases: design, implement, test, evaluate, refine, and repeatThis approach leads to sustainable results by adapting to your body's changing needs💪 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
Sep 2, 2024 • 24min
The TRUTH About Strength and Muscle Loss During a Cut | Ep 212
Are you ready to get lean but worried about losing your hard-earned strength and muscle? Are you concerned that cutting calories might set back your progress in the gym? Do you want to know the real impact of a cut on your body and how to avoid the pitfalls? Philip (@witsandweights) breaks down the science behind strength and muscle loss during a calorie deficit, revealing how to maintain your gains while shedding fat. He answers a listener's question on how strength loss during a cut might not always be due to muscle loss. He outlines strategies for preserving muscle and strength, from maintaining training intensity to optimizing protein intake, and explains why most strength loss is temporary. Whether you're a seasoned lifter or just starting your fat-loss journey, you'll walk away with actionable insights to cut effectively without sacrificing your long-term goals.💬 Leave a 5-star rating (and if you’re feeling generous, a review) with Apple Podcasts, Spotify, or the app you're using right now!Today, you’ll learn all about:1:24 What happens to strength during a cut?2:46 Key factors affecting muscle and strength during a calorie deficit10:12 Importance of maintaining training intensity during a cut11:23 Why you should eat sufficient amounts of protein13:40 Why cutting too aggressively can lead to muscle loss14:53 Reset your expectations15:23 Prioritize recovery and listen to your body16:13 Using auto-regulated training to manage strength loss20:45 RecapEpisode resources:Your Very First Cut (Lose 10-30 Pounds of Fat)Bigger Isn't Always Better for Strength or Metabolism (Scaling Laws)Even an Earthquake Didn’t Stop This Wife and Mother from 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
Aug 31, 2024 • 20min
Bonus Q&A - Metabolism Myths, 1200 Calories, Chronic Disease, and How Long to Cut for Fat Loss
We're answering 4 questions from the Wits & Weights Facebook group:What to do when TDEE calculators recommend 1200 calories—but that's just not sustainable. The best training and nutrition strategies to reduce your risk of chronic diseases like cancer and heart disease. When to use a mini cut vs. a traditional cut for fat loss. Is it possible to "ruin" your metabolism, or is it just a myth?Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A!Learn about post-menopausal weight loss challenges, the limitations of TDEE calculators, and how to accurately measure your metabolism. We also dig into the sustainability of nonlinear dieting and the necessity of consistent tracking to truly understand your calorie needs.Also learn about the profound impact of strength training and balanced nutrition on overall health, particularly as we age. Discover how building muscle can improve insulin sensitivity and glucose management, and why heavy lifting and compound exercises are crucial for bone density and functional strength.We even get into optimizing balanced macros, fiber intake, and managing saturated fats to maintain blood pressure, lipid levels, and inflammation.Finally, we discuss mini cuts versus traditional cuts and offer strategies to align fitness goals with life's many seasons, enhancing motivation and long-term success. Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A! 💪 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
Aug 30, 2024 • 60min
Flexible Dieting vs. Intuitive Eating (Which Is Better for Fat Loss?) with Dr. Joe Klemczewski | Ep 211
Dr. Joe Klemczewski, known as the godfather of flexible dieting, brings his extensive nutrition expertise to the discussion. He highlights the balance between macro tracking and intuitive eating, stressing that flexibility can lead to better long-term success. The conversation addresses overcoming rigid dietary habits and the psychological aspects of dieting. Joe explains how personalized coaching is crucial for achieving health goals while recognizing individual challenges. Listeners will also learn about strategies for hard gainers and the significance of effective science communication in today's diet discussions.
Aug 28, 2024 • 21min
Add THIS To Your Diet to Optimize Fat Loss, Energy, and More (Buffer Systems) | Ep 210
Does fat loss feel harder than it needs to be? Do you experience energy crashes throughout the day, maybe even constant hunger? What if I told you there's a simple addition to your diet that could solve most of these problems?No, it's not protein... it's a nutrient that often overlooked yet found in many delicious foods.Today, we're taking a concept from chemical engineering called buffer systems and showing you why this nutrient works the same way in your body. By adding this in, you can optimize your fat loss, stabilize your energy, and improve your overall health. In this episode, you'll learn:The five key ways THIS nutrient acts as a nutritional "buffer" in your dietWhy increasing its intake could accelerate your fat loss effortsPractical tips for incorporating more of it into your mealsTo get your free copy of the guide mentioned in the episode (with full lists of foods sorted by how much of this nutrient they contain)... join my FREE mailing list at https://witsandweights.com/emailMain Takeaways:One nutrient acts as a "buffer" to help maintain stability in nutrient absorption, energy levels, and digestionThis nutrient stabilizes optimizes fat loss by mitigating hunger and spikes in blood sugar, thus avoiding late day energy crashes!You can set targets and track your intake of this nutrient using MacroFactor (try it for free with code WITSANDWEIGHT).Related Episodes:Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin CottleThe Hidden Brain in Your Gut Might Be Controlling Your Cravings with Dr. William Ferro | Ep 205Ep 151: The Surprising Link Between Gut Health, Fat Loss, and Body Composition with Josh Dech💪 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
Aug 26, 2024 • 29min
3 Ways to Hit Your Macros When Your Family Doesn't Share Your Fitness Goals | Ep 209
Are you trying to eat healthy, but your family’s eating habits are making it difficult? Are you constantly torn between reaching your fitness goals and keeping your loved ones happy? If navigating mealtime feels like a struggle between your ambitions and their preferences, you’re not alone. Philip (@witsandweights) explores the common dilemma of trying to eat healthy when your family doesn’t share the same goals. Inspired by a listener question from Colton Y., Philip shares practical strategies for staying on track with your nutrition while maintaining harmony at home. Whether you’re dealing with a spouse who loves junk food, picky kids, or traditional calorie-laden family recipes, he offers three powerful strategies to help you. You’ll walk away with actionable tips that empower you to pursue your health goals without feeling isolated or causing friction at home.🤝To get support and ideas from like-minded people who DO want to be healthier and more fit, join my free Wits & Weights Facebook group at https://www.facebook.com/groups/witsandweights Today, you’ll learn all about:2:49 The importance of a supportive community4:06 Defining “healthy eating” and the personal nature of health journeys6:52 Strategy 110:37 Strategy 2 14:55 Strategy 317:13 Revisiting strategies with specific examples for real-life situations25:02 The ripple effect of your healthy choices on your family’s behavior27:49 Outro💪 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
Aug 23, 2024 • 1h 2min
The Surprising Truth About Diet Soda and Fat Loss (Can It Be GOOD for You?) | Ep 208
Have you heard that diet soda is harmful or causes weight gain? What if we told you it might actually help in your fat loss journey? Philip (@witsandweights) dives deep into the controversial world of diet soda with his friends Dustin Lambert and Dwayne Ulrich from the Working Weights LLC podcast. They’ll explore how these fizzy, zero-calorie drinks can fit into a smart nutrition plan, debunk myths about artificial sweeteners, and examine the surprising health benefits of diet soda. Dustin Lambert is a seasoned strength and nutrition coach with over a decade of experience. Dustin specializes in helping clients with metabolic syndrome. As a co-host of the Working Weights LLC podcast, he translates complex nutrition research into practical advice, breaking down health and fitness trends with clarity and humor.Dwayne Ulrich is the “everyman” co-host of the Working Weights LLC podcast. Dwayne offers a relatable perspective on health and fitness. His diverse background includes roles as an educator, coach, firefighter, police officer, and x-ray technician, making him a valuable voice in the fitness community.📨To learn more about flexible dieting so you can enjoy whatever you want (including diet soda), join my FREE mailing list at https://witsandweights.com/email Today, you’ll learn all about:2:30 The scary things about diet soda6:14 The benefits of diet soda9:23 Is diet soda cancerous?13:02 The composition and differences of sweeteners17:43 Myths about diet soda and weight gain27:53 Drinking diet soda for enjoyment32:19 Diet soda and blood sugar47:48 Diet soda and cardiovascular health52:28 Caffeine in diet soda1:00:54 How to connect with Dustin and Dwayne1:01:40 OutroCheck out these related episodes on the Working Weights LLC podcast:Sweet Talk: Decoding the World of Artificial SweetenersThe Artificial Dye DebateIs coffee bad for your health? 💪 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
Aug 21, 2024 • 14min
How Your Spaces Are Sabotaging Your Fat Loss (The 6S Method) | Ep 207
Are your personal spaces getting in the way of consistency with your nutrition or training?Learn about how the 6S method from engineering can make it much easier to achieve your goals. You can transform your kitchen and gym into powerful allies by reducing friction. It's about making small yet impactful changes.What is 6S?SortSet in orderShineStandardizeSustainSafetyListen to the episode for a definition and some examples for each!Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.Main Takeaways:Your environment plays a crucial role in your fat loss success, often more than willpower alone.The 6S method (Sort, Set in Order, Shine, Standardize, Sustain, Safety) can be applied to optimize your spaces for fat loss, making healthy choices easier and more consistent.Small, strategic changes to your environment can lead to big improvements in consistency and results by reducing decision fatigue.💪 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
Aug 19, 2024 • 29min
5 Fat Loss Mistakes That Make You Regain Weight Fast (Evidence-Based Truth) | Ep 206
Eat these five superfoods and lose 20 pounds by next week! Grabs your attention, doesn't it?It's the kind of promise that floods our social media feeds, beckoning us with the allure of quick, effortless weight loss or other results. Are you tired of falling for these? Why do they never deliver and are you ready to do what actually works?Philip (@witsandweights) debunks the biggest myths in the fitness industry and reveals how to achieve real, lasting results with a sustainable approach. He discusses why these magic bullet approaches fall short and can be harmful. He shares strategies for navigating the misinformation that clutters our social media feeds, from focusing on fundamental principles to understanding the importance of personalization in fitness and nutrition. By the end of this episode, you'll have the tools to become a more discerning consumer of fitness content, ensuring that you stay on the path to real, lasting results.📨To learn more about the silly claims in the fitness industry that just aren’t true and what to do instead, join my FREE mailing list at https://witsandweights.com/email.Today, you’ll learn all about:3:57 The appeal of quick fixes5:50 The truth about detox teas and quick weight loss6:56 Debunking the 10-minute ab workout myth8:26 The keto craze and other diet fads11:30 Recognizing oversimplified, unrealistic promises15:54 Five strategies for navigating fitness misinformation23:24 The evolving nature of fitness26:34 Final thoughts on sustainable fitness approaches27:19 OutroEpisode resources:Download Boostcamp for free and access 70+ evidence-based workout programs.Related episodes:7 Biggest Fitness & Nutrition Myths Busted After 200 Episodes (According to Listeners) | Ep 200The Perfect Meal Plan | Ep 112Mike Matthews on Energy Balance, Training Volume, and Priorities for Novice and Intermediate Lifters | Ep 94💪 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
