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
Jul 4, 2024 • 5min
Why Women SHOULD Load Their Spine for Stronger Bones | Quick Wits
Are certain exercises are too risky for women, especially as they age?Today, we're challenging a common misconception in the fitness world: the idea that women should avoid loading their spine.Is this well-intentioned advice actually holding women back from building stronger, healthier bones? And what's the real key to maintaining bone density as we age?Let's break down the science and bust some myths in today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.💪 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 2, 2024 • 31min
My 3 New Dieting Methods for Smarter, Easier Fat Loss | Ep 186
Are you sick of counting calories but still want to shed fat? Is your metabolism stuck in slow motion? Do you want to lose fat but feel overwhelmed by complex diet plans?In this episode, Philip (@witsandweights) throws out the traditional calorie counting approach and dives into nonlinear dieting for fat loss. He argues that the stress of daily calorie restriction backfires, slowing your metabolism and making it challenging to stick with your diet. Nonlinear dieting offers a more flexible approach, allowing you to vary your calorie intake throughout the week or month. This can keep things interesting, prevent metabolic slowdown, and make fat loss more sustainable. Philip also discusses the benefits of nonlinear dieting. He shares three specific strategies you can use and emphasizes that these are just starting points. The key is to find a nonlinear dieting approach that works for you. So ditch the calculator and get ready to experiment with a more enjoyable path to your fat loss goals.Today, you’ll learn all about:2:19 The problem with the traditional approach to flexible dieting6:12 The power of nonlinear dieting 15:54 The 3 new creative dieting methods27:02 The mindset shift with nonlinear dieting29:19 OutroEpisode resources:Watch this video to download and setup MacroFactorLearn about Wits & Weights Physique University💪 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 1, 2024 • 6min
Stop Doing THIS and You'll Finally Get the Result (Fat Loss, Muscle, or Any Goal) | Quick Wits
Have you ever wondered why, despite all your efforts, you're not seeing the results you want in your fitness?Today, we're exposing a sneaky little habit that's sabotaging your progress, whether you are aiming for fat loss, muscle gain or any other health goal. What is this progress-killing behavior and, more importantly, how can you overcome it to finally achieve the results you're after? Tune in to today's Quick Wits to find out the game-changing answer.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.💪 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
Jun 29, 2024 • 11min
Seed Oils Aren't Evil and the Haters Are Mad About It | Bonus Episode
Are seed oils really the evil villain they're made out to be? 😈Let's dissect this heated debate and clear the air. I'm responding to a scathing one-star review accusing me of being "anti-science" and in cahoots with Big Food (seriously, where are my checks! 🤑💵).Related episode about seed oils:→ Quick Wits: Seed Oils Aren't the ProblemI stand firm on my evidence-based approach, explaining why seed oils are not inherently harmful and highlighting the limitations of observational studies that can't establish causality. As for the science, feel free to refer to the multiple meta-analyses (like this and this) that show no link between seed oils / omega-6 and health issues (and some seem to support the opposite, that higher linoleic acid is associated with LOWER heart disease and mortality risk).We'll also shed light on how the real dietary culprits are often the excess calories, lack of nutrients, and high palatability in ultra-processed foods correlated with an unhealthy dietary pattern and overconsumption, rather than the seed oils themselves. My message?Focus on balanced nutrition and moderation within an 80/20 framework to truly prioritize your health. Shockingly "anti-science" isn't it? 😁🤯Tune in to hear me go after the haters in a not-too-scathing-but-just-right way and if you want to drown out the negative reviews...Click here to submit a 5-star review on Apple, one of the BEST ways to support the show! 🤩🙏 Last thing...Did you like this episode? Not so much? How about the new music? Shoot me a text with your opinions (or questions!) 👇💪 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
Jun 28, 2024 • 1h 8min
7 Mind Hacks to Lose Fat and Build Muscle Faster with Adam Poehlmann | Ep 185
Are you feeling stuck in a fitness rut? Are you confused by conflicting fitness advice? Struggling to stay motivated when everyone on social media seems to have a perfect body?Today, Philip (@witsandweights) welcomes Adam Poehlmann, host of The Poehlmann Fitness Show and a dedicated health, fitness, and nutrition coach at Poehlmann Fitness, to discuss how your inner voice can unlock physical achievements. This episode tackles the often-overlooked aspect of fitness: your mindset. Adam dives deep into the internal locus of control concept, empowering you to take ownership of your health journey. He also gets personal, sharing his fitness struggles and triumphs, from overcoming the temptation of alcohol to setting a positive example.Philip and Adam explore the power of a growth mindset, where setbacks become growth opportunities. They also talk about navigating social media effectively, avoiding comparison traps, and harnessing its potential for inspiration and learning. Packed with actionable tips and real-life experiences, this episode equips you with the mental tools to finally conquer your fitness goals. Today, you’ll learn all about:2:21 What's the first mental shift Adam recommends9:16 (1) Developing an inner locus of control15:31 (2) Mental contrasting visualization18:04 (3) Implementation intentions ("if-then" planning)20:48 Choosing fitness over alcohol23:25 (4) Community and accountability26:32 When Adam hit a wall in his fitness journey 33:30 (5) Self-awareness and reframing negative thoughts41:35 Mindset on nutrition and exercise progression 43:45 (6) Building resilience and self-compassion53:52 (7) Managing information "diet" and social media influences59:22 Navigating social media and fitness trends1:06:11 Where to find Adam1:06:55 OutroEpisode resources:IG: @adampoehlmann Podcast: spoti.fi/3W2kYBO Threads: @adampoehlmann FB Group: facebook.com/groups/thebodytransformationtribe Related episodes:Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle💪 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
Jun 27, 2024 • 6min
The "Afterburner" Effect (Burn 500 More Calories AFTER Your Workout?) | Quick Wits
Have you ever heard the concept that certain types of workouts might keep burning a ton more calories long after you've left the gym for many hours afterward?Today we're tackling the "afterburner effect," the idea that you can keep burning calories long after your workout is over. And in scientific terms, we are talking about EPOC (excess post-exercise oxygen consumption). Is this effect real? Can it significantly impact your fat loss and, if so, how can you maximize it in your training?We separate fact from fiction in today's Quick Wits. --“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.💪 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
Jun 25, 2024 • 1h 3min
Q&A - Rapid Fat Loss, Body Recomp, Building Muscle Over 40, Tracking Veggies w/Jeff Hoehn | Ep 184
Is rapid weight loss worth the risk? Can you really build muscle while losing fat? How important is nutrition tracking for your fitness journey?Today, Philip (@witsandweights) welcomes back Jeff Hoehn for another co-hosted Q&A episode. This time, they discuss nutrition strategies to lose fat aggressively, the benefits of higher protein intake, how lifting weights changes the equation, and overcoming menopause-related hurdles. They dive into the controversial topic of rapid weight loss, the importance of structured diet breaks, and the real deal about slow metabolism. Philip and Jeff also compare powerlifting and bodybuilding during fat loss phases, emphasizing the role of heavy compound lifts and hypertrophy training. They also talk about nutrition tracking, low-calorie, nutrient-dense foods, and fiber intake.Today, you’ll learn all about:3:24 - What are your views on rapid fat loss and the frequency of aggressive cuts? Also, how do you feel about protein-sparing modified fasting in a 5:2 diet for general weight loss?12:10 - Does consuming more protein than recommended have any benefits?19:35 - How can I effectively lose fat and reveal muscle definition despite increasing my calorie intake, exercising regularly, and maintaining a high-protein diet?32:38 - How feasible is it to build muscle in a deficit?44:15 - Heavier weight or more reps for an older guy looking to build a base for longevity?54:09 - In fat loss, does counting veggies affect the macros? Should I log them?Episode resources:The Mind Muscle Connection podcastJeff’s IG: @jeffhoehn_Related episodes:Ep 169: Q&A w/Jeff Hoehn – Menopause Weight Loss, Bulking Without Getting Fat, & Cutting on Low SleepEp 178: Sleep Science - Doing THIS in the Bedroom is Killing Your Fat Loss, Gains, Hormones, & MetabolismEp 180: The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity💪 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
Jun 24, 2024 • 8min
A Gallon of Milk a Day (The Reality of Mark Rippetoe's GOMAD) | Quick Wits
GOMAD, or "Gallon of Milk a Day," was a protocol popularized by strength coach Mark Rippetoe (of Starting Strength), to ensure rapid weight gain and muscle growth. The idea is to bulk up quickly. You just chug a gallon of milk a day. Easy right?But before you start doing that, I want you to tune in to today's Quick Wits for my take on this sometimes controversial protocol and why it might not be the best approach for everyone, especially if you're not a skinny 20-something-year-old male. GOMAD was originally intended for a very specific demographic - skinny, underweight guys in their late teens and early 20s who struggle to put on any weight at all. For these folks, the massive calorie boost from a gallon of milk a day can kickstart muscle gain and help them get out of the "hardgainer" zone.But if you're not in that category, then GOMAD might not be the best fit. If you're older, or if you're not significantly underweight, drinking that much milk every day is more likely to lead to excessive fat gain than lean muscle growth. Not to mention, it can be pretty tough on your digestive system, especially if you're not used to processing that much lactose.But I'm not against using milk as a calorie-dense, macro-balanced tool as part of your nutrition plan. Tune in to hear my thoughts on this.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.💪 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
Jun 22, 2024 • 16min
Q&A - Is Bulking and Cutting REQUIRED (vs. Body Recomp) for a Great Physique? | Bonus Episode
Can you transform your physique without the traditional bulk and cut cycles? Or is this possible with body recomposition at maintenance calories?Today we have a question from from Wyatt about whether you can only make progress with your physique while bulking and cutting rather than attempt body recomposition. He also asks whether there is a difference between staying at maintenance calories and body recomp.In this episode, we explore how new or detrained lifters might benefit from this approach and the limitations of its effectiveness. We also hit on food tracking, protein intake, and training intensity, while considering the emotional and social implications of constantly oscillating between bulking and cutting phases.We then tackle the pros and cons of the bulking and cutting method for physique development, establishing healthy habits during a maintenance phase, obsessive behaviors and stress, especially for those susceptible to yo-yo dieting, and time-efficient muscle gains. These questions are from the Friday LIVE Q&A in the free Wits & Weights Facebook community. Just post a specific question relevant to your unique, individual situation and have it answered in these live Q&As.👉 Experience it yourself by joining the FREE Wits & Weights Facebook group.Episode resourcesEp 136: How to Maintain a Lean Physique Year-Round (Without Cuts or Bulks)💪 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
Jun 21, 2024 • 51min
The Truth About Ozempic and Other Weight Loss Drugs with Amy Wilson | Ep 183
Diet myths got you stuck? Struggling to lose weight NO MATTER WHAT you try? GLP-1 drugs: Magic bullet or risky business?Today, Philip (@witsandweights) brings on Amy Wilson, a Board Certified Geriatric Pharmacist, a certified fitness professional, and a certified nutrition coach, for an engaging conversion on GLP-1 weight loss drugs. Amy's mission is to empower her clients to take control of their bodies and minds without feeling tied down by the scale. In this episode, they explore the root causes of obesity and weight gain, why nutrition and body recomp strategies should come first, and the origins and current use of GLP-1 drugs like Ozempic, Wegovy, Mounjaro, and others for people looking to lose fat.Tune in to learn about the pros and cons of these drugs and discover practical lifestyle perspectives for managing these conditions. They also share the secret sauce to achieving your health goals, providing you with actionable steps to take control of your health.Today, you’ll learn all about:2:19 Amy's journey from pharmacist to fitness and nutrition coach5:53 The rising obesity, its root causes, and weight gain10:05 Debunking dieting myths and the concept of body fat set points12:56 Reversing the effects of dieting at any age14:04 Introduction to GLP-1 drugs: a new approach to weight management20:25 Long-term impact of GLP-1 drugs and the importance of maintaining muscle mass22:11 A safe way to use GLP-1 drugs for weight management28:01 Discussion on the impact of lifting weights and proper nutrition on weight loss32:16 Effective dosage and the varying responses to weight loss drugs36:19 Initial steps for starting a health journey42:33 How to be metabolic flexible or a fat burner44:54 Walk after meals to manage your blood sugar47:02 What questions did Amy wish Philip had asked49:10 Where to find Amy50:07 OutroEpisode resources: Website: amykwilson.com– send a message that says “witsandweights” to get the free 5-Day Fat Loss Blueprint (recipes)IG: @thenutritioncoachpharmacist Related episode:Ep 171: Big Butts, Strong Butts, We Love Them All! How to Train Your Glutes with Sue Bush💪 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
