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
Jun 20, 2024 • 6min
Creatine is Not Just for Lifters (Benefits Beyond Performance) | Quick Wits
Creatine is not just for lifters and bodybuilders anymore. Join me on today's Quick Wits as I dive into the incredible benefits of this very powerful supplement and reveal why it should be a staple in just about everyone's supplement cabinet, from athletes to aging adults and everyone in between. While it's true that creatine has long been a staple in the muscle-building world, thanks to its ability to boost strength, power output, and lean mass gains, the benefits of creatine go way beyond just building bigger muscles.In fact, the more research that comes out on this incredible compound, the more it becomes clear that creatine is something that pretty much everyone should be taking, regardless of their age, gender, or fitness goals.Find out why on 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 18, 2024 • 50min
How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!) | Ep 182
Is your meal plan optimized for your fitness goals? Are you struggling to follow your diet plan because it is too restrictive? Are you looking to maximize your muscle growth and boost your energy?In this episode, Philip (@witsandweights) provides an evidence-based, comprehensive guide that cuts through conflicting information about meal planning and macro setting. He shares a blueprint that covers the essential aspects of setting up your meal plan for success. By following his recommendations, you will recover faster from your workouts, see changes in the mirror and on the scale, and optimize fat loss, muscle gain, performance, and overall health. Whether you are cutting, bulking, or maintaining, this episode will equip you with the necessary knowledge to structure your nutrition and achieve your fitness goals.Today, you’ll learn all about:4:35 Energy balance essentials7:48 Calculating maintenance calories11:55 Protein and 1,200 cal meal planning tips14:55 How much fat and carbs you need in your diet17:45 Nutrient-dense 1,200 cal breakdown20:04 Sample 1,200 cal day meal plan26:21 Macro management on a 1,200-cal diet 28:15 Transitioning to and sustaining a 2,000-cal plan36:27 3,000 cal plan for muscle building43:03 Hunger management at higher calories44:48 Episode takeaways48:12 OutroEpisode resources:Join my email list and tell me you want my free meal planning guide (with foods by macro, sample meal plans, and foods sorted by protein density)Try MacroFactor for free with code WITSANDWEIGHTS. It's the only food-logging app that adjusts to your metabolism!💪 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 17, 2024 • 9min
Is "Sustainable Dieting" an Oxymoron or the Key to Lasting Results? | Quick Wits
Sustainable dieting. Is that an oxymoron or is it the key to lasting results?Today, I reveal the hard truth about why dieting itself can never be truly sustainable and share a more flexible, realistic approach to achieving your physique goals for the long haul.Sustainable dieting is the notion that you can somehow achieve your fat loss goals by finding a way of eating that you can stick to indefinitely, without ever feeling restricted or deprived.I get the appeal. We all want to believe that there's a magic formula out there, a perfect diet that will allow us to effortlessly shed fat, build muscle, and maintain our dream physique, all while enjoying our favorite foods and never feeling like we're missing out.But here's the harsh reality: dieting, by its very nature, is not sustainable. And anyone who tells you otherwise is either lying to you, or lying to themselves.Find out a different approach on 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 15, 2024 • 33min
A Busy Dad's Unscripted Guide to Fatherhood, Fitness, and Family | Bonus Episode
Can you really balance fitness, family, and personal well-being without dropping the ball on any of them?Join me for a special Father's Day weekend bonus episode where I share my raw, unscripted journey as a father of two daughters attempting just that. From the everyday joys and hurdles of fatherhood to practical tips on integrating health and fitness into a busy lifestyle, this episode is packed with my real-life experiences. Whether you're a dad or simply striving to harmonize your health and family life, this conversation is for you.As we age, maintaining an active lifestyle becomes even more crucial. Learn about my personal fitness approach and teaching kids healthy habits through leading by example and staying active together. From the role of sleep and self-care to balancing extreme fitness lifestyles with family commitments, this episode provides some much-needed guidance for fathers and anyone committed to lifelong health and well-being!Share your questions and stories on fatherhood by sending me a text 👇💪 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 14, 2024 • 48min
From Skinny Fat to Strong and Lean (A Step-by-Step Guide) with Adrian McDonnell | Ep 181
Are you struggling with body image? Are you tired of extreme diets? Wondering how to break free from skinny-fat struggles? Join Philip (@witsandweights) and fitness expert Adrian McDonnell as they discuss body image, fitness goals, and industry complexities. Adrian shares insights into common challenges like body dysmorphia and extreme dieting, emphasizing the importance of setting performance-based goals and a balanced approach to fitness. He breaks down the real reasons behind body struggles and offers practical advice for achieving a lean, well-muscled physique. Adrian also opens up about his journey with body dysmorphia, providing strategies for a healthier self-image. With his McLifestyle Coaching Method, Adrian helps clients worldwide transform their bodies and improve performance through personalized online coaching. Today, you’ll learn all about:3:19 Understanding "skinny fat" and its implications6:01 Working out vs. training8:32 Balancing cardio and strength training for optimal results13:43 Tailoring fitness strategies for different experience levels17:43 Addressing diverse fitness goals and avoiding extremes20:41 Strictness vs. flexibility in training and nutrition approaches21:57 Dieting among women and restoration phases25:43 Concept of being "overfed but undernourished"29:59 Adrian’s journey with body dysmorphia35:44 Encouragement to focus on process over outcome.38:34 Impact of social media and fitness industry on body dysmorphia42:19 Importance of growth mindset and fulfillment in accomplishment44:15 The question Adrian wished Philip had asked him46:20 Where to find Adrian46:48 OutroEpisode resources:The Lifestyle Lifters Show (catch Philip on #122)Adrian’s IG: @mclifestylefitness 💪 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 13, 2024 • 6min
The Advice to "Just Move" is NOT Enough for Health and Body Composition | Quick Wits
Just move more. You've heard it a million times as the cure-all for getting in shape, but is this generic advice really enough to transform your physique? Yes, we live in a society that's largely sedentary, and getting people to move their bodies more is certainly a step in the right direction. However, this generic, one-size-fits-all advice to "just move more" completely misses the mark when it comes to actually changing your body composition and building the lean, muscular physique you're after.If your goal is to shed fat and build muscle, simply "moving more" isn't going to cut it. In fact, it's not even scratching the surface of what you need to be doing to transform your body.So what will? Tune into Quick Wits to find out!--“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 11, 2024 • 43min
The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity | Ep 180
Are you over 50 and wondering how to keep your muscles strong as you age? Are you curious about how your eating habits affect your health? Want to discover the secret to living a vibrant life in your 50s and beyond?In this episode, Philip (@witsandweights) provides a practical guide to optimizing health and strength for individuals over 50. He highlights strength training as a key strategy in preventing muscle loss and increasing longevity. Philip also talks about nutrition and gut health, including the recommended protein intake and suggested protein sources, as well as the benefit of consuming a variety of fiber-rich and fermented foods. He also touches on how having a positive mindset and staying connected with others are keys to aging well, highlighting the role of support networks in helping you stay on track. So, whether you’re over 50 or planning for your future, this episode has practical tips for living a full and healthy life. Today, you’ll learn all about:3:45 How to avoid sarcopenia and dynapenia 7:39 Strength training tips for individuals over 5011:02 Recommended protein intake and sources for older adults 14:59 The importance of social connection and mindset for longevity21:03 The connection between gut health and age25:37 Fixed vs. growth mindset29:33 Five fundamental principles to create your fitness roadmap41:19 OutroRelated Episode: Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin CottleEpisode resources:Give Bruce and Jan a follow: @bruceandjantrainSend me your question for the next Q&A by voicemail or text.Try MacroFactor for free with code WITSANDWEIGHTS. It’s the only food-logging app that adjusts to your metabolism! Learn 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
Jun 10, 2024 • 6min
Quick Wits: The ONE Change During Menopause to Unlock Fat Loss Forever
Frustrated with menopause belly or the inability to lose weight or fat?This is on the minds of so many women navigating the ups and downs of menopause: how to lose stubborn fat and keep it off during this time of major physiological change.This Thursday June 13 @ 7:30p ET / 4:30p PT:===> REGISTER HERE for the Menopause Fat Loss Over 40 WorkshopYou've probably noticed that your tried-and-true diet and exercise strategies just aren't cutting it anymore (if they ever did). Despite your best efforts, the scale won't budge, your energy is in the tank, and you're starting to feel like your body is working against you.But what if I told you there was a secret weapon in your fat loss arsenal – one that could help you not only shed those pesky pounds but also avoid the loss of bone density, rev up your metabolism, and help you feel like a total badass in the process?Find out what that is on today's Quick Wits.This Thursday June 13 @ 7:30p ET / 4:30p PT:===> REGISTER HERE for the Menopause Fat Loss Over 40 Workshop--“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 8, 2024 • 1h 5min
Bonus Episode: Cody McBroom on Body Composition and Training to Balance Physique and Performance
How do you balance getting shredded with peak performance? Can tracking your fitness metrics be the ultimate game-changer in reaching your body composition goals? On this classic episode (a replay of Ep 70), I had Cody McBroom on to share his expertise, his philosophy, and some inside strategies with us for looking like you lift. Cody and I discuss how to use data to reach your goals more efficiently, how to balance training for aesthetics and performance to improve your body composition, and how to overcome plateaus and obstacles along the way. We also get into Cody’s coaching and podcasting experience and how to maintain a balanced life.Cody McBroom is a Trainer, Sports Performance Specialist, and Sports Nutritionist (CPT, PES, CISSN, MNU, PN2) and the owner of Tailored Coaching Method, a world-renowned online fitness and nutrition coaching company. He’s worked with everyone from bikini and physique competitors to TV show actors and numerous WWE stars, but most of all he’s worked with everyday people like you, helping them FINALLY look like they actually lift.You'll learn about the interconnectedness of body, being, balance, and business, showcasing how prioritizing physical health serves as the foundation for personal and professional growth. The message is clear: by taking care of your body, you set the stage for a balanced and fulfilling life. We also tackle the often-overlooked aspect of tracking metrics, whether it’s in fitness, business, or podcasting. Cody and I discuss how keeping tabs on your progress can bust through plateaus and guarantee success. Check out the original episode (including full timestamps and how to connect with Cody) here:Ep 70: Tailor Your Physique for Aesthetics, Fat Loss, Performance, and Health with Cody McBroom💪 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 7, 2024 • 52min
Ep 179: The Real Reasons Your Scale Weight Fluctuates (It's Not Always Fat Gain) with Louise Digby
What’s the secret behind the fluctuating numbers on your scale? What’s the real deal between weight loss and fat loss? How can you escape the emotional rollercoaster of fat loss and body image?Today, Philip (@witsandweights) welcomes Louise Digby, a registered nutritional therapist and women’s weight loss expert. She dives deep into the real reasons behind scale weight fluctuations, the dangers of scale obsession, and the importance of non-scale victories. Louise shares her insights on the role of hormones in weight management, the problem with restrictive dieting, and the emotional and psychological side of fat loss and body image. She also provides top tips for sustainable fat loss, improving body image, and addressing underlying health issues for long-lasting results.Louise, the founder of The Nourish Method to Lasting Fat Loss, is renowned for her unique approach to health and well-being. She doesn’t advocate for restrictive dieting or superhuman willpower. Instead, she empowers her clients to sustainably lose fat, optimize their health, and rediscover their sparkle.Today, you’ll learn all about:2:18 Reasons for weight fluctuations beyond fat gain9:36 When and what to measure 14:03 Weight loss vs fat loss16:27 Dangers of scale obsession19:15 Hormonal influences on weight27:20 Recommended tests to start with29:40 Problems with restrictive dieting36:00 Emotional aspects and body image40:11 Celebrating non-scale victories43:45 Tips for sustainable progress and positive body image50:41 Where to find Louise51:02 OutroEpisode resources:Masterclass: Learn The 3 Steps to Remove Weight Loss Inhibitors & Activate Weight Loss Accelerators Website: louisedigbynutrition.comThe Thriving Metabolism PodcastIG: @louisedigbynutrition💪 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
