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
May 23, 2024 • 10min
Quick Wits: My Favorite Macro and Metabolism Calculator
Today, I want to introduce you to my favorite tool for dialing in my nutrition and reaching my physique goals: MacroFactor.This app is a total game-changer when it comes to tracking your macros, monitoring your progress, and getting personalized recommendations to help you lose fat, build muscle, or maintain your results.I explain all the features and what separates MacroFactor from others like MyFitnessPal, Chronometer, RP, and Carbon. It's on a completely different playing field in its ability to adapt to you and your metabolism.Here's the FREE video mentioned in the episode:📺 How to Setup MacroFactor the First Time--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.💪 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
May 21, 2024 • 34min
Ep 174: Q&A - Partial Reps for More Muscle, Too Much Cardio for Fat Loss, Lose Weight Not Muscle
Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time? Today, Philip (@witsandweights) answers questions from Jonathan and Matt sent to the Fanlist voice message inbox. They were curious about optimizing training and nutrition for fat loss and muscle growth. You’ll discover whether incorporating partial reps can effectively build more muscle mass and how to do so intelligently in your training routine. Additionally, Philip dives into the ideal amount and type of cardio to maximize fat loss without compromising your hard-earned gains. Plus, you’ll learn proven strategies for overcoming weight loss plateaus while preserving lean muscle tissue. If you’d like to have your question answered on a future episode and receive a shout-out, you can either leave a voice message in the Fanlist inbox or send a text message.Today, you’ll learn all about:2:28 What should I do to break through a weight loss plateau after losing 40 lbs since January? I'm 5'8", currently 220 lbs, lifting 4-5x/week and jogging 3-4x/week. Should I ditch cardio to have more time/energy for lifting? How much more weight is realistic to lose by August without losing muscle?18:22 What's your opinion on partial reps? Are they beneficial for muscle growth or a waste of time?31:43 OutroEpisode resources:Submit a voice message for the next Q&ARelated Episodes:Ep 170: How Fast Should You Lose Weight for Fat Loss?Ep 145: Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and Cardio💪 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
May 20, 2024 • 8min
Quick Wits: Rethinking Exercise and Energy Expenditure for Fat Loss (Herman Pontzer's Constrained Model)
Today, we're diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionary anthropologist Herman Pontzer.If you're like most people, you've probably heard the old adage that weight loss is simply a matter of "calories in, calories out." This idea, known as the additive model, suggests that our bodies burn energy in a linear fashion, and that by either reducing our calorie intake or increasing our energy expenditure through exercise, we can create a calorie deficit and lose weight.But what if this model is overly simplistic and doesn't actually reflect the complex realities of human physiology?This episode peels back the layers of metabolism and physical activity, as we examine the startling notion that our bodies aim to maintain THE SAME LEVEL of energy output, no matter how much we move.We'll explore why an uptick in exercise doesn't always translate to the expected calorie deficit and how our bodies compensate in surprising ways. Learn how to navigate this intricate dance of calories and master your physiological responses to achieve physical self-mastery.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.💪 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
May 18, 2024 • 20min
Weekend Q&A: Whey vs. Plant Protein, Essential Amino Acids, Too Much Protein Myth
Today we're answering a question about protein intake and supplementation. We'll cover the differences between protein sources, optimal timing, and what happens if you exceed your target intake.Veronica asked 5 sub-questions:Does every Whey Protein Isolate contain all essential amino acids?Are Essential Amino Acids supplements needed if one meets the daily protein intake from animal protein?Would plant protein have the same effect?Would it matter or would it be better if I take most my protein in my breakfast and dinner and not so high at lunch?What happens in the body if I go above the target protein intake? Will my body use it or store it? Can glycogen be converted to glucose?Get the answers in today's Weekend Q&A bonus episode.---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the Friday LIVE #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the LIVE Friday #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!💪 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
May 17, 2024 • 55min
Ep 173: Why Mindset Alone Won't Solve Your Food and Hormone Struggles with Tanja Shaw
Are you feeling overwhelmed with dieting struggles? Do you think you have the right mindset, but it doesn't seem to be working? Discover when mindset isn’t enough and the secret to supercharging it for your health goals.Today, Philip (@witsandweights) brings on Tanja Shaw, a seasoned Functional Health Coach, Kinesiologist, and weight loss expert dedicated to helping women overcome their struggles with food and achieve a healthy weight without obsession. Tanja owns Ascend Fitness + Lifestyle in Chilliwack, BC, and is the voice behind the popular Fit + Vibrant You Podcast. Philip invited Tanja to share a unique perspective on mindset: the idea that mindset is NOT everything. This challenges the popular belief that mindset is everything. They explore the limitations of the “mind over matter” approach and advocate for a balanced strategy that integrates mental and physical health. You’ll learn how thoughts and emotions impact hormonal balance and discover practical techniques to shift your mindset. Tanja brings a wealth of knowledge from her hands-on experience with functional lab testing, personalized wellness protocols, and mindset coaching. She helps her clients thrive by addressing not just what they do but how they think and what they believe about themselves and the world.Find out why mindset isn’t everything and how combining it with an understanding of body science is key to not just achieving but LOVING your health results.Today, you’ll learn all about:2:44 Definition and relevance of "mind over matter" in health and fitness7:19 Practical techniques for mindset shifts22:58 Impact of thoughts and emotions on hormonal balance33:27 Mindset strategies to change and improve stress39:17 The benefits and disadvantages of having an optimism bias44:05 Where is mindset alone insufficient47:28 Predictive biomarkers in functional lab testing and their impact on mindset coaching49:07 The role of outdoor activities in promoting mental and physical well-being52:38 The question Tanja wished Philip had asked53:18 Where to reach Tanja53:45 OutroEpisode resources:Podcast: Fit + Vibrant You Website: tanjashaw.com/Instagram: @tanja_shaw Facebook: www.fb.com/tanjashaw 💪 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
May 16, 2024 • 7min
Quick Wits: Compound Lifts are the Foundation of Your Strength Training
Want to build serious strength and muscle mass in the most efficient way possible?Today, we're talking about the importance of compound lifts and why they should be the foundation of your strength training routine.Join me on today's Quick Wits as I explain what compound lifts are, why they should be the foundation of your strength training program, and how to prioritize them for maximum results.We walk through the essentials of squats, deadlifts, bench presses, and more, explaining how these multi-muscle group exercises provide the most bang for your workout buck. By engaging multiple joints and muscle groups, compound lifts maximize force and muscle overload, setting the stage for formidable gains in both strength and size. Discover how compound exercises improve your coordination, stability, mobility, and motor control, ensuring that your strength training has real-world applications. We're here to build a foundation for a robust and active life, ensuring that you remain strong and functional at any age. Tune in to fortify your workout routine and your day-to-day resilience with the power of compound lifts!--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.💪 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
May 14, 2024 • 33min
Ep 172: The Top 15 Reasons NOT to Start a Diet Right Now (If You Want Sustainable Fat Loss)
Have you ever wondered what’s sabotaging your fat loss? Could it be one of these common scenarios? Should you start your fat-loss diet now?Today, Philip (@witsandweights) breaks down the roadblocks to achieving your fat loss goals. He explores the top 15 reasons why dieting may not be the best decision right now. He highlights a range of scenarios that can hinder your fat loss efforts, emphasizing the need to address these factors before starting a calorie deficit. From high stress levels and poor sleep quality to inadequate nutrition and inconsistent training, each reason is thoroughly dissected to guide you toward sustainable fat loss. Philip also emphasizes the importance of mental health, supportive environments, and life events that can influence your success in a dieting phase. He discusses considerations such as hormonal imbalances, nutrient deficiencies, and significant life transitions, providing a holistic view of the potential challenges you may encounter on your weight loss journey. He encourages you to assess your current circumstances, manage stressors, and have contingency plans ready to navigate challenges effectively. Today, you’ll learn all about:0:00 Intro3:00 High stress levels4:00 Low sleep quality5:03 Poor nutrition8:58 Inconsistent training10:44 Injury or illness12:23 Pregnancy or breastfeeding13:45 Prioritizing mental health15:58 Unsupportive environments17:07 Underlying hormonal imbalances18:13 Nutrient deficiencies19:02 Upcoming major life event21:30 History of eating disorders23:13 Period of intense training25:14 Significant life transition27:20 Medication side effects cause weight gain31:28 OutroEpisode resources:Watch this FREE video on how to setup MacroFactor for body recomp and try MacroFactor FREE with my code WITSANDWEIGHTSRelated episode:Ep 170: How Fast Should You Lose Weight for Fat Loss?💪 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
May 13, 2024 • 6min
Quick Wits: The 2500 Calorie Rule for Gaining Weight to Build Muscle
Want to pack on muscle mass but confused about how many extra calories you need?Today, we're diving into a crucial concept for anyone looking to gain weight and build muscle: the 2500 calorie rule. You might have heard of the 3500 calorie rule for fat loss, which states that a deficit of 3500 calories is needed to lose 1 pound of body fat.But when it comes to gaining weight and building muscle, the equation looks a bit different. You see, muscle tissue is much denser than fat tissue, which means that gaining one pound of muscle requires a different calorie surplus than gaining one pound of fat.===> Get the FREE Muscle-Building Nutrition Blueprint mentioned in the episodeJoin me on today's Quick Wits as I break down the science behind the 2500 calorie rule for gaining weight and building muscle effectively.Or go to witsandweights.com/free for all our free guides.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.💪 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
May 11, 2024 • 39min
Bonus Episode: Your Low-Carb Diet Might Be Sabotaging Your Fat Loss Goals
This conversation is from my appearance on The Healthification Podcast hosted by Kate Galli.Kate invited me on her show to discuss becoming the strongest, leanest, healthiest version of yourself without dieting. We dug into the common mistakes smart people make when they're not using their wits to build their best body. I shared insights on the importance of minimum effective dose to achieve health and fitness results, and the surprising factors that can increase or decrease your metabolism to make fat loss easier, without restrictive dieting.We also discussed what to do instead of constantly dieting to achieve sustainable results. I provided strategies for busting through weight loss plateaus and how we can work with our human nature instead of fighting against it. We also touched on whether low-carb diets may be holding people back from getting lean.Enjoy my conversation with Kate Galli! Episode resources:The Healthification Podcast with Kate GalliEp 163: The Most Important, Overlooked Secret to Sculpting a Body You'll Love with Kate Galli💪 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
May 10, 2024 • 1h 3min
Ep 171: Big Butts, Strong Butts, We Love Them All! How to Train Your Glutes with Sue Bush
Are you dreaming of having the perfect glutes? Have you ever wondered how your diet and genes influence the shape of your butt? Ready to find out the most effective workout routines and strategies to sculpt your dream glutes?In this exciting episode, Philip (@witsandweights) welcomes Sue Bush, the co-owner of Physique Development, a certified personal trainer, fitness nutritionist, and competitive physique athlete. Sue, a co-contributor to the March issue of Body By Science, joins Philip to discuss a topic that’s sure to interest many - how to develop a shapely, firm, and functional butt. She explains why we’re so fascinated with glutes, the benefits of glute development beyond aesthetics, and the most effective strategies for optimal results. Sue also shares insights on the role of nutrition, genetics, and individual response in glute development, providing practical tips for different ages and equipment availability.Sue’s journey in the fitness industry began in 2017, and she has since earned multiple certifications and competed in physique competitions for four seasons. With her passion for empowering women to prioritize their health and fitness, Sue specializes in helping individuals make sustainable lifestyle changes that align with their goals and schedules. Together with her husband, Alex Bush, and the rest of Team PD at Physique Development, Sue is committed to leading, educating, and inspiring generational change through the power of health and excellence.Today, you’ll learn all about:3:24 Why we love butts8:12 Benefits of glute development13:03 What to prioritize (training, nutrition) and how genetics play a role19:23 Approach to training (exercises, programming, and individual response)27:23 Training intensity and execution36:05 The importance of logging and taking videos42:53 The impact of exercise selection in glute training53:30 Training over 40 in the context of back health55:41 The question Sue wanted Philip to ask and her answer1:00:55 Where to find Sue1:01:30 OutroEpisode resources:Instagram: @suegainzVideo: How To Select Your Weight to Train with REAL IntensityFREE 4-Week Glute ProgramPhysique Development podcast💪 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
