Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40

Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

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Jul 26, 2024 • 1h

Overcome Food Addiction and Stop Overeating for Good with Dr. Judson Brewer | Ep 196

Are those late-night cravings for ice cream sabotaging your fitness goals? Do you struggle to tell the difference between real hunger and emotional eating? Have you ever wondered if there's a way to manage cravings without relying on willpower alone? In this episode, Philip (@witsandweights) sits down with Dr. Judson Brewer, a renowned neuroscientist from Brown University, to unlock the secrets of conquering food cravings and building healthier eating habits. Philip and Dr. Jud dive into real-life examples and actionable steps to help you transform your relationship with food. From distinguishing between true hunger and emotional cravings to embracing mindfulness and self-compassion, this episode is packed with valuable tools to support your fitness journey. Dr. Judson Brewer is the director of Research and Innovation at the Mindfulness Center and a professor at Brown University. He is a leading expert in mindfulness training for addictions and has developed innovative treatments for smoking, emotional eating, and anxiety. During their conversation, Dr. Jud shares insights from his groundbreaking research on the neuroscience of cravings and practical strategies to break free from unhealthy eating patterns. Tune in and learn how to change your brain's response to food, manage food cravings, and align your eating habits with your fitness goals.Today, you’ll learn all about:2:12 Dr. Jud's experience with cravings and ineffective willpower4:26 The difference between emotional and physical hunger8:01 The role of the food industry in shaping eating habits12:49 How to rewire your brain and manage cravings18:20 His stance on tracking your nutrition19:26 The impact of societal pressures on eating habits21:29 Techniques for recognizing and addressing true hunger33:14 Adjusting your top-down model for better food choices42:54 Questions from the community48:48 Finding satisfying and healthy food alternatives54:28 Reprogramming your reaction to hunger 56:40 The question Dr. Jud wished Philip had asked58:54 Where to find more resources from Dr. Jud59:25 OutroEpisode resources:Dr. Jud’s Website: drjud.com💪 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
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Jul 24, 2024 • 18min

Bigger Isn't Always Better for Strength or Metabolism (Scaling Laws) | Ep 195

How can a small guy deadlift more than the big guy, or why does your smaller friend never seem to gain weight no matter how much they eat? And what does this mean for your lifting and calorie targets?Discover the science behind these phenomena as we delve into the fascinating world of scaling laws and their impact on fitness and body mechanics. We break down the principles governing strength, power output, metabolism, and nutrition to help you your training and nutrition.We'll explore why smaller individuals often exhibit higher relative strength and why lighter weight classes in powerlifting shine. Or why smaller individuals can do more pull-ups.You'll learn about Kleber’s Law and how basal metabolic rate (BMR) scales differently with body size, revealing why smaller individuals have relatively higher metabolic rates.And what it all means for YOU both physically and psychologically as you set goals for strength, performance, weight loss, and anything else in your health and fitness.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
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Jul 22, 2024 • 22min

Why Macros Might Be All You Need to Streamline Your Nutrition | Ep 194

Nutrition can be overwhelming: from calories and macros to saturated fats, fiber, micronutrients, and meal timing. But what if you ONLY tracked macros? Is that enough for a diet that supports your health and physique?In this episode, Philip (@witsandweights) breaks down why tracking macros might be all you need to rebalance your diet and set the stage for long-term success. If you're ready to streamline your nutrition without the headache of overcomplicating things, this episode is for you.Philip dives into the basics of macro tracking, explaining how this flexible dieting approach can cut through the noise and provide a clear path to better nutrition. By focusing on just three targets, you can reduce mental fatigue, promote consistency, and prioritize what's most important for muscle building and fat loss. Philip also shares an advanced tip for seasoned trackers who are feeling stuck. He recounts a client's story to illustrate how even those with experience can benefit from revisiting the basics. Whether you're new to nutrition tracking or an experienced dieter, you'll find practical tips and insights to help you simplify your diet and make meaningful progress.Today, you’ll learn all about:1:33 Nutrition can be complicated3:17 What tracking macros means7:15 Steps to implement effective macro tracking14:47 The significance of tracking macros in sustainable nutrition18:23 Tip for the advanced trackers20:09 OutroEpisode resources:Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/AndroidRelated episodes: Macros Aren’t Enough – Flexible Dieting vs. IIFYM | Ep 110How to Get More Fitness Results for Less Effort (The Pareto Rule) | Ep 189💪 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
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Jul 19, 2024 • 50min

The Extreme Cost of a Lean, Ripped Body and Visible Abs with Brittany & James Gatewood | Ep 193

What does it ACTUALLY take to achieve a lean, ripped, shredded physique?Join Philip (@witsandweights) as he welcomes Brittany and James Gatewood, the powerhouse couple behind the "Macros, Mindset, and Muscles" podcast, for an in-depth conversation about the physical and mental demands of achieving extreme leanness.In this episode, Philip and his guests explore the rigorous journey of bodybuilding and fitness competitions. From the meticulous planning and unwavering discipline to the significant lifestyle adjustments, they lay out the real costs of getting stage-ready. Brittany and James share their personal experiences, including the sacrifices, challenges, and ultimate rewards of pushing their bodies and minds to the limit. Together, they discuss the importance of having a solid lifting foundation and the impact of extreme fitness routines. Brittany started her fitness journey to become healthier for her children, and James began as a "hard gainer" looking to build muscle. Now, they use their expertise to coach and inspire others through Phoenix Transformations. Tune in to discover if you're ready to take on the challenge and achieve extraordinary goals. Today, you’ll learn all about:2:29 Cost of achieving and maintaining a lean physique5:06 Setting realistic expectations for fitness goals7:02 Breakdown of the physical and mental demands of bodybuilding prep11:47 Prep duration and the role of refeeds and diet breaks in a prep phase15:02 The impact of metabolic adaptation and the importance of monitoring progress21:06 Lifestyle adjustments, extreme adherence, and tips for staying on track25:12 Sustainable practices for long-term leanness27:36 Tracking progress and making adjustments30:47 Symptoms and health risks associated with extreme leanness36:26 Prerequisites for considering a bodybuilding competition42:34 Long-term health risks of staying very lean43:55 Real-life client success story and the benefits of a structured plan45:35  Additional costs and considerations for competing in bodybuilding48:57 How to connect with Britanny and James49:36  OutroEpisode resources:Get your free meal prep guide (scroll to the bottom of the page) at transformwithphoenix.com.Podcast: Macros, Mindset, and Muscles💪 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
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Jul 17, 2024 • 20min

Spend 70% of Your Time HERE to Build Muscle Faster (Rapid Prototyping) | Ep 192

What if you could get FASTER results with your physique development by spending most of your time on something very few people put much energy into?What if spending less time goal-setting, researching, planning, and designing your training and nutrition routine could actually lead to BETTER results?Are you a perfectionist getting stuck in analysis paralysis or stubbornly being "consistent" but with a plan that's not working?Discover how focusing 70% of your time on THIS can lead to faster and more sustainable progress. We'll explain why traditional approaches often fall short and what to do instead, inspired by engineers who design complex systems.And you can do it without feeling overwhelmed, ensuring you reach your goals with greater ease and sustainability.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
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Jul 15, 2024 • 31min

My Stair-Step Fat Loss Process to Get Lean and Ripped | Ep 191

Are you tired of endless yo-yo dieting or struggling to get through a fat-loss phase? What if there was a smarter way to get lean that works with your body and not against it?In today’s episode, Philip (@witsandweights) shares his personal stair-step fat loss process, designed to help you achieve your goals while dealing with life’s challenges, like recovering from an injury or sluggish metabolism. This approach not only supports better recovery and flexibility but also makes the fat loss journey more enjoyable. Philip breaks down the science and psychology behind it, explaining how it helps maintain metabolism and sustain long-term results without constant dieting struggles. He emphasizes that true transformation comes from thoughtful, well-engineered approaches that consider your body’s needs and limitations. By embracing this stair-step method, you can build lasting habits, improve your relationship with food, and achieve sustainable fat loss while living your life to the fullest.Get ready to rethink your approach to fat loss and discover a sustainable path to your dream physique, one step at a time.Today, you’ll learn all about:2:28 Personal story and surgery recovery10:44 Detailed explanation of the stair-step method16:26 Sustainability and flexibility of the method19:22 Implementing the stair-step method24:28 Benefits and psychological impact of maintenance phases27:39 Building better habits for lasting transformation 29:20 OutroEpisode resources:Book your free call with Philip so he can create your personal fat loss roadmapRelated episode: My 3 New Dieting Methods for Smarter, Easier Fat Loss | Ep 186💪 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
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Jul 12, 2024 • 46min

Surprising Advice Women Over 50 NEED for Strength, Health, & Longevity with Pam Sherman | Ep 190

Are you a woman over 50 looking to hit your fitness goals, get strong, and have fun along the way? Have you ever wondered how you can integrate fitness into your busy life without feeling overwhelmed?In this episode, Philip (@witsandweights) welcomes Pam Sherman, a fitness expert with 27 years of experience. Pam is passionate about women’s health and wellness, and today, she shares her insights on setting specific goals and the undeniable benefits of strength training. She also discusses practical strategies to fit fitness into a busy lifestyle for long-term success and the importance of building a supportive community. Plus, she shares an incredible story of how she recovered from a severe car accident and how it made her realize the importance of strength training.Pam’s journey in the fitness world started with running with her dad and discovering the joy of movement. Her philosophy, “Your health is your greatest wealth,” has guided her mission to empower women to prioritize their well-being. Pam emphasizes that it’s never too late to start, and with the right mindset and approach, you can build a healthier, stronger you.Join Philip and Pam as they explore how you can achieve your long-term fitness goals and feel confident in your body, regardless of age. Today, you’ll learn all about:2:01 Underrated advice for women over 50 3:56 Overcoming a serious car accident8:17 Integrating fitness into a busy lifestyle and handling physical limitations11:22 Why you should prioritize your health15:25 Importance of having a specific goal21:40 Benefits of strength training for longevity25:21 Strategies for achieving fitness goals28:44 Focusing on feelings vs. appearance31:51 Overcoming obstacles to fitness37:49 Role of community in fitness goals40:09 Men coaching women, women coaching men41:58 The question Pam wished Philip had asked44:09 Where to find Pam44:47 OutroEpisode resources:Pam's Instagram: pam_sherman1TikTok: @pam_sherman1 YouTube Channel: Pam Sherman💪 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
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Jul 10, 2024 • 17min

How to Build Muscle and Lose Fat with Less Effort (Pareto Rule) | Ep 189

What if doing LESS is the answer to more results overall...your fitness, training, nutrition, and anything else going on in your life?Imagine achieving 80% of your fitness goals with just 20% of your efforts. Today is the first Wednesday episode where we apply engineering frameworks to evidence-based fitness. After all, engineers have made it their craft to optimize results with as few resources as possible through simple, elegant, and effective solutions.One such framework is the Pareto principle, also known as the 80-20 rule (not to be confused with the 80% whole foods "rule" for nutrition). This rule is a way to rebalance all the important but time-consuming things in your life so you can free up time, reduce stress, and STILL get the results you want.This episode will guide you through identifying the most impactful actions you can take in areas like strength training, nutrition, sleep, and stress management, so you can break through plateaus and optimize your time effectively.Join us as we kick off a new series that merges engineering principles with fitness strategies. We'll dissect how to evaluate your current efforts across various health areas, revealing where you might be overcommitted and how to reallocate those efforts for maximum results.You can now 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.Click to book a Rapid Nutrition Assessment while there are slots open this week.💪 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
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Jul 9, 2024 • 1h 6min

From 280 Pounds to Well-Muscled Boston Qualifier at Age 55 with Hybrid/Concurrent Training | Ep 188

Have you ever dreamed of running a marathon but felt it was impossible due to your weight or fitness level? Or that lots of cardio will kill your muscle and gains? Discover how Ben went from 280 pounds to qualifying for the Boston Marathon at 55 without losing muscle mass.In this episode, Philip (@witsandweights) interviews Ben Lewis, who began his fitness journey at 52, weighing over 280 pounds. Now, at 55, Ben has transformed his life, shedding over 100 pounds and improving his cardiovascular health while building muscle. Ben's remarkable story includes qualifying for the Boston Marathon, showcasing the potential of combining weight loss with muscle gain.Philip and Ben dive deep into the strategies that enabled Ben's incredible transformation. They discuss the importance of balancing nutrition, training, and physique goals, all while doing what you love. Ben shares insights on sustainable fat loss, hybrid training approaches, and the significance of setting realistic goals. He also emphasizes the role of mindset and consistency in achieving long-term success.Tune in to learn from Ben's journey and discover practical tips for reclaiming your health and fitness. Whether you're just starting or looking to refine your approach, this episode offers valuable lessons on balancing various aspects of fitness while maintaining a fulfilling lifestyle.Today, you’ll learn all about:1:35 What goes through Ben's mind during his workout4:49 Training for the Boston Marathon6:31 His fitness journey and weight fluctuations12:51 His fitness journey starting at age 5216:20 Lessons and motivations from his initial 2021 weight loss21:21 Tracking progress and managing the scale26:46 Maintaining a calorie deficit and recomposition30:51 Using the Physique Tracker (a WWPU tool)40:10 Hybrid training: balancing lifting and running53:05 Prioritizing performance vs. health57:31 What question Ben wished Philip had asked1:00:08 Advice for others on a similar journey1:03:48 How to connect with Ben1:04:40 OutroEpisode resources:Join our Facebook group to get the FREE physique trackerBen’s IG: @benelou_fitness 💪 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
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Jul 5, 2024 • 1h 3min

This Over 50 Family Man Lost His Power Belly (36 Pounds) But NOT His Muscle or Strength! | Ep 187

Are you over 40, juggling a demanding career, family responsibilities, and struggling to stay fit? Meet Jerry Bonanno, a 50-something family man who shed 36 pounds of fat and 5 inches off his waist without losing his hard-earned muscle or strength.Philip (@witsandweights) talks with Jerry about being over 40 and struggling to balance a demanding job, family commitments, and staying fit. Maybe you've been hitting the gym for years but still have difficulty nailing your nutrition, or the daily grind has taken a toll on your physical health. You're eager to reclaim your health, lose fat, and feel strong again, but the challenges seem overwhelming. Jerry reveals how he transformed his physique and reclaimed his health despite a hectic lifestyle. Tune in to hear his inspiring journey and practical tips that YOU can use to do the same.Today, you’ll learn all about:1:16 Jerry's discipline and training routine6:52 Managing aches and pains during training10:34 Jerry's motivation and health goals and why he worked with Philip14:32 Dietary experiments and sustainability18:12 Prioritizing his physicality to maintain a fulfilling life experience26:06 Reduce friction: Work hard and smart to achieve goals effectively29:14 The importance of tracking calories and protein intake34:54 Why Jerry came back for a second time39:53 Focusing on the process over the outcome46:05 Shifting to the carnivore diet49:21 Understanding personal data and adjusting nutrition51:52 Intuitive eating with tracking for a balanced approach54:31 High-frequency, low-volume weight training program without cardio57:17 Maintaining health and physique goals58:56 The question Jerry wished Philip had asked1:01:25 How to connect with Jerry1:02:02 OutroEpisode resources:Jerry’s IG: @thebasementapeRelated Episode:Ep 115: How Tony Lost 15 Lbs, 8% Body Fat, and Built Lifelong Strength with Barbell 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

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