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
Aug 17, 2024 • 22min
Bonus Q&A - Recovery from Overtraining, Calories Burned from Wearables, Binging After Weight Loss
If you're feeling stuck with your training, overwhelmed by conflicting data from your wearable, or worried about regaining weight after a big cut, in today's bonus Q&A you'll get the answers you're looking for.Philip answers 3 questions about optimizing nutrition to combat overtraining, using the right food logging tools (it's not just about tracking), why Apple Watch and other wearables are terribly inaccurate for calories burned, and how to avoid binging after a cut when you're back at maintenance.These questions were asked and answers in the (free) Wits & Weights Facebook group on a live Q&A:John is dealing with overtraining and wants to know how to recover, especially with limited sleep and high stress. He’s also curious about how to adjust his nutrition for optimal recovery.Kim is concerned about the discrepancy between her husband’s Apple Watch calorie burn estimates and what MacroFactor is showing, and she’s looking for clarity on which data to trust.Josh is nearing the end of a big cut and is worried about post-cut binges and rapid fat gain. He’s seeking strategies to transition smoothly to maintenance and avoid regaining the weight he’s lost.📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!Main takeaways:How to recover from overtraining when sleep is limited and stress is high.Why relying on wearable devices for calorie tracking might be misleading.The secret to avoiding post-cut binges and maintaining your progress.Resources mentioned:Get real-time answers to your questions and connect with like-minded individuals in our free Facebook group at https://www.facebook.com/groups/witsandweights💪 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 16, 2024 • 51min
The Hidden Brain in Your Gut Might Be Controlling Your Cravings with Dr. William Ferro | Ep 205
Are you struggling to lose weight despite trying every diet? Could your gut be secretly driving your cravings, mood, and performance? Are you ready to unlock the power of your "second brain"?Philip (@witsandweights) dives into the fascinating gut-brain connection with Dr. William Ferro, founder and CEO of Betr Health. They explore how your gut—the "second brain"—might be the secret to transforming your health, conquering cravings, and achieving your fitness goals. Dr. Ferro shares practical strategies to reset your gut, reduce inflammation, and take control of your food choices through personalized nutrition. He also highlights why it's not your fault if you're struggling with weight loss and how understanding your body's unique needs can make all the difference. Join Philip and Dr. Ferro for an in-depth discussion that could change your perspective on your diet, health, and fitness journey.📱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:1:30 The role of the gut microbiome in genetic expression4:18 The enteric nervous system and its significance6:32 The bidirectional relationship between the gut and brain9:27 How gut health impacts metabolism and performance15:31 Personalized nutrition and elimination diets28:04 Dr. Ferro’s approach to reducing inflammation30:44 The benefits of fermented foods and fiber for gut health36:20 Sugar and artificial sweeteners in your diet40:24 Gut health and autoimmune conditions42:35 The role of strength training in gut health and overall fitness44:47 How pets can positively (or negatively) affect your gut47:06 The question Dr. Ferro wanted Philip to ask him49:50 Where to find Dr. Ferro50:28 OutroEpisode resources:Dr. Ferro's website: betrhealth.comQuacks and Hypochondriacs PodcastRelated episode:The Dark Side of GLP-1 Weight Loss Drugs (Ozempic, Mounjaro, Zepbound) with Amy Wilson| Ep 183💪 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 14, 2024 • 17min
Eat More To Lose Weight? (The Iron Triangle of Fat Loss) | Ep 204
Just eat more food and you'll lose the weight!This advice has been floating around the fitness industry for years and it still persists. Today, we are going to use an engineering concept called the Iron Triangle to show why this idea doesn't hold up.What looks like "eating more" might actually be your first step toward effective fat loss, but not for the reasons you might expect.To learn more about losing fat sustainably, join my FREE mailing list at https://witsandweights.com/emailMain Takeaways:The Fat Loss Iron Triangle (Energy, Sustainability, Speed) reveals why "eat more to lose weight" advice often fails. You can't optimize all three factors at once.Accurate calorie tracking is crucial. Many who think they're undereating are actually consuming more than they realize, leading to stalled progress.Sustainable fat loss requires finding your personal balance within the Iron Triangle, prioritizing consistent, moderate progress over extreme measures.Episode Mentioned:Your Very First Cut (Lose 10-30 Pounds of Fat) | Ep 197💪 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 12, 2024 • 25min
Why Women Get Bigger, Leaner, and Sexier But Not "Bulky" From Lifting Heavy Weights | Ep 203
Is the fear of getting bulky holding you back from lifting heavy weights? Are you confused by all the mixed messages about how strength training affects a woman’s body? Do you wonder if strength training will give you that lean, toned look or make you bulk up?Philip (@witsandweights) shatters the myths and uncovers the truth about how lifting really impacts your physique. Whether you’re aiming for a lean, toned look or worried about bulking up, he sets the record straight and empowers you to lift with confidence.Philip breaks down the science of how lifting weights impacts women’s bodies. He explains how muscle growth, when combined with proper nutrition, actually contributes to a leaner, more defined look. Philip also addresses the role of cardio in your training regimen and offers tips for balancing it with strength training to optimize your results. If you're ready to transform your physique and boost your confidence, this is a must-listen!📩 To learn how to balance cardio and lifting, a weird little trick to burn more calories from cardio, and a sample weekly training plan to combine lifting and cardio for maximum results and recovery, join my FREE email list and ask for my “Cardio for Lifters” guide: https://witsandweights.com/email Today, you’ll learn all about:2:41 Listener question about lifting and body composition5:10 Muscle growth and body changes8:10 Eating for muscle gain without adding excessive fat11:38 Peri or post menopause and RED-S13:57 How to efficiently incorporate cardio into your routine20:36 Muscle as a fat-loss acceleratorRelated episodes:My Stair-Step Fat Loss Process to Get Lean and RippedHow to Get More Fitness Results for Less Effort (The Pareto Rule)Energy, Workout Nutrition, and Performance-Based Strength for Women Over 40💪 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 9, 2024 • 47min
Celebrity Fat Loss Secrets You Can Use (No Personal Chef Required) with Obi Obadike | Ep 202
Have you ever wondered how celebrities achieve jaw-dropping physical transformations for blockbuster roles? What if you could unlock their secrets and apply them to your own fitness journey? Imagine sculpting the body of your dreams with practical, totally doable strategies.Today, Philip (@witsandweights) chats with Obi Obadike, the powerhouse trainer behind A-listers like Steve Harvey and Morris Chestnut. He is a fitness industry icon, TV host, and best-selling author. He is one of the most influential fitness experts, and he's been featured on major talk shows like The Today Show. Obi shares his approach to rapid yet sustainable fat loss, emphasizing balanced nutrition and personalized training plans. He discusses the importance of health screenings, the impact of genetics, and practical methods everyday people can use to achieve their fitness goals. Whether you're aiming for quick, dramatic results or sustainable, long-term health, this is for you. 📱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:1:40 Creating training plans under tight deadlines2:52 The trade-offs of rapid transformations5:12 Real-life celebrity transformations8:29 Monitoring body composition12:01 Maintaining muscle mass during fat loss14:38 Sustainable fat loss for everyday people17:52 Balanced nutrition and macronutrient ratios20:12 The perfect diet for an individual24:02 Importance of recovery and listening to your body31:00 The role of sleep and recovery in fitness32:17 Lifting heavy and its impact on joints38:23 Maintaining long-term fitness results41:40 The impact of genetics on maintenance45:24 How to find Obi46:30 OutroEpisode resources:Obi's websites: obiobadike.com and ethicalinc.comInstagram: @obiobadike/Facebook: @obi.obadikeTwitter: @obi_obadike💪 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 7, 2024 • 17min
The Paris 2024 Olympics Strategy for More Muscle and Less Fat (Optimization Theory) | Ep 201
How do Olympic athletes achieve peak performance while optimizing their body composition? The 2024 Paris Olympics are in the final stretch this week, so we're celebrating with this special themed episode!Olympic athletes (and most athletes) strategically cycle their nutrition to achieve the targeted goal at the targeted time.We're applying this concept to YOUR goals (on YOUR schedule), using the engineering principle of Optimization Theory. You'll learn how to use nutritional periodization to build more muscle, lose fat, prevent plateaus, and make your diet more effective and sustainable—and then optimize it for your unique circumstances.If you're tired of yo-yo dieting or struggling to improve your body composition, this episode will show you how to engineer your nutrition like an Olympian preparing for Paris 2024.To learn more about optimizing your body composition using this approach, join my FREE mailing list at https://witsandweights.com/emailMain takeaways:Nutritional periodization, inspired by Olympic athletes, can be adapted for everyday body composition goals.The cycle includes Building, Maintenance, Leaning Out, and Recovery phases, each with specific nutritional focuses.Optimization Theory allows for continuous fine-tuning based on individual responses and data.This approach not only leads to physical changes but can transform your relationship with food and your body.Episodes mentioned:My 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024 | Ep 186My Stair-Step Fat Loss Process to Get Lean and Ripped | Ep 191💪 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 5, 2024 • 36min
7 Biggest Fitness & Nutrition Myths Busted After 200 Episodes (According to Listeners) | Ep 200
Are you tired of hitting roadblocks in your fitness journey? Do you wonder if some of your fitness and nutrition beliefs might be holding you back?In this milestone 200th episode of Wits & Weights, host Philip (@witsandweights) pulls back the curtain on the biggest surprises that can transform your approach to health and fitness. Get ready to challenge what you think you know and discover powerful insights that can elevate your results!Throughout the episode, Philip shares insights from the Wits & Weights community, showing how these myth-busting lessons have led to real-world transformations. By the end of this episode, you'll have a fresh perspective on fitness and nutrition, armed with evidence-based strategies to achieve your best physique and live your healthiest life.📱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. Today, you’ll learn all about:3:22 Myth #1: You need to eat less to lose weight7:17 Myth #2: You need to avoid certain foods9:49 Myth #3: You need to obsess over numbers15:00 Myth #4: Fitness and nutrition are complicated18:52 Myth #5: Your current workout routine is optimal23:30 Myth #6: Failures are setbacks26:07 Myth #7: Fitness is solely focused on physical health29:05 Changes based on the community's feedback35:15 OutroEpisode resources:Reach out to Philip on IG @witsandweightsBonus: Share a screenshot of this episode on your story and tag Philip so he can re-share 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
Aug 4, 2024 • 23min
Build Strength AND Lose Fat (Breaking the 300 Pound Barrier) | Ep 199
Have you ever felt like you're stuck between conflicting fitness goals? Maybe you're trying to drop fat while increasing strength or lean out while building muscle. What if you didn't have to choose? In this episode, Philip (@witsandweights) jumps into a real conversation with Jazz, a powerlifter just eight weeks from competition struggling to break through a scale weight barrier without sacrificing performance. They discuss setting realistic goals, prioritizing what really matters, and crafting a plan that lets Jazz chase multiple objectives simultaneously. Learn how periodizing your nutrition could be the game-changer you didn't know you needed.Jazz Young, the guest on this episode, is a dedicated powerlifter preparing for his first competition. Facing the typical weight loss versus performance dilemma, Jazz sought Philip's expertise to navigate his nutrition and training. With Philip’s guidance, Jazz explores realistic and sustainable strategies to meet his dual goals, providing valuable insights for anyone in a similar situation. Don’t miss out on the actionable advice on handling conflicting fitness goals shared in this episode.📱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. Today, you’ll learn all about:2:21 Jazz shares his goals and challenges3:22 Discussing weight class expectations6:30 Nutrition, meals, and body composition10:30 Analyzing current nutrition and protein intake14:18 Planning weight loss before competition19:29 Conclusion and next steps for Jazz22:04 OutroEpisode resources:Join the Facebook group and ask Jazz about his powerlifting!💪 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
Jul 31, 2024 • 15min
Avoid Joint Pain in Strength Training to Lift Weights Forever | Ep 198
Are you pushing yourself to the limit in the gym, chasing PRs, but worried about the toll it's taking on your joints and tendons (knees, elbows, shoulders)?What if there was a way to keep making progress without risking nagging injuries?Discover how the engineering principle of Fatigue Failure can help you avoid injuries like tendonitis, bursitis, and tendon tears to keep you lifting for years to come.We'll break down:Why your tendons behave like materials in engineeringThe four stages of fatigue failure and how they apply to your trainingPractical strategies to prevent overloading and allow for proper recoveryHow to monitor for early signs of tendon fatigue before it's too lateThe mindset shift from "pushing through pain" to "designing for longevity"Learn how to find the sweet spot between progress and injury prevention, ensuring you can continue to lift weights and make gains well into the future.You'll learn strategies to protect your joints and tendons while still making consistent progress in the gym.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.💪 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
Jul 29, 2024 • 28min
Your Very First Cut (Lose 10-30 Pounds of Fat) | Ep 197
Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfalls that derail fat loss and how to avoid them? Are you ready to learn the smarter, more efficient approach to your first cut? Today, Philip (@witsandweights) dives into a smarter and more efficient approach to help you lose fat during your first successful cut, dropping 10 to 30 pounds without drastic measures. He breaks down the nutrition and strength training over 40 adjustments that make the difference, addressing common concerns such as calorie counting and programming changes. Get your FREE guide, Nutrition 101 for Body Composition, to master your macros and calorie intake for fat loss, muscle gain, and better health, including workout nutrition for performance and recovery and a long-lasting approach WITHOUT depriving yourself of foods you love.Tune in to learn how to navigate this journey and unlock the physique you've been working hard to reveal.Today, you’ll learn all about:2:40 Mistakes to avoid during your first cut8:37 Principles for successful and sustainable fat loss18:00 Step-by-step guide to implementing a successful cut26:00 Fast-Track Fat Loss Cohort26:42 OutroEpisodes mentioned:Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)My Stair-Step Fat Loss Process to Get Lean and RippedMy 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024Why Macros Might Be All You Need to Streamline Your NutritionSpend 70% of Your Time Doing THIS for a Faster Physique Transformation (Rapid Prototyping)💪 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
