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 9, 2024 • 6min
Quick Wits: Who Cares If Walking Is Exercise? (Response to Dr. Gabrielle Lyon)
Is walking exercise or not? Does it even matter?Today, we're tackling a recent controversy sparked by Dr. Gabrielle Lyon, who made waves on social media by claiming that walking is not exercise. As someone who's always preaching the importance of strength training for building muscle and transforming your body, I wanted to weigh in on this topic and offer some perspective.Join me on today's Quick Wits as I share my thoughts on why this question might be missing the point entirely, and why strength training should be your top priority for physique development anyway.--“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 7, 2024 • 1h 1min
Ep 170: How Fast Should You Lose Weight for Fat Loss?
What is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique?In this episode, Philip (@witsandweights) uncovers the truth about the ideal rate of fat loss, exploring the full spectrum of approaches from slow and steady to rapid and aggressive and everything in between. He explains the pros and cons of each strategy, highlighting the benefits you gain from each approach. He discusses how to incorporate diet breaks and refeeds for optimal results, providing you with practical strategies for long-term, sustainable diet management that will leave you feeling motivated.Whether you’re a beginner looking to lose your first 20 pounds or an experienced dieter aiming to get shredded, this episode serves as a valuable guide. Philip aims to give you a clearer understanding of how to navigate your weight loss journey, emphasizing the importance of making informed, strategic choices for your individual goals and lifestyle.Today, you’ll learn all about:2:25 How fast CAN you lose weight without losing muscle mass12:37 The benefits of the slow and steady approach16:39 The conservative fat loss approach22:17 Incorporating diet breaks for mental and metabolic benefits24:32 The standard fat loss approach34:47 Incorporating refeeds, not cheat days, for the mental break37:39 The mini-cut or aggressive approach45:41 The micro-cut or rapid fat loss approach54:23 How to choose the fat loss approach that is right for you1:00:00 OutroEpisode resources:Learn about Weights Physique University (now open for enrollment at a new, more affordable bi-weekly price)Related episodes:Ep 104: Fat Loss vs. Weight LossEp 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)Ep 156: How to Lose 1000 Pounds💪 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 6, 2024 • 7min
Quick Wits: Thin vs. Happy (Finding Your True WHY for Your Physique Goals)
Is the pursuit of being skinny the key to happiness?We're diving into the complex relationship between the desire to be thin and the pursuit of happiness. In our appearance-obsessed culture, it's easy to fall into the trap of equating being skinny with being happy. But here's the thing: this oversimplification often leads us astray when it comes to setting and achieving our physique goals.We'll explore this common misconception, discuss the importance of body composition over scale weight, and I'll walk you through the powerful "5 Whys" technique to uncover your true motivation for your physique goals on today's Quick Wits.--“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 4, 2024 • 16min
Weekend Q&A: Nutrition for a Powerlifting Meet and Fear of Weight Gain When Not Tracking
Today we are answering two questions from the community. One from a powerlifter who has the dilemma of trying to maintain strength for some upcoming meats, but without gaining too much fat and a long time, and the other from a food tracker concerned about taking a break from logging and worried about regaining all the weight.Here are the two questions:1. How should you adjust your nutrition for an upcoming powerlifting meet?John is preparing for two powerlifting meets and wants to maintain strength without gaining excessive fat. He's currently at 200 pounds with 22-26% body fat and tracks his food intake. Given his goals and current stats, what nutrition approach would be most suitable for his upcoming meets?2. What to do if you stop tracking because your adherence is slipping but you're afraid of regaining your weight back?Valerie has been tracking her food intake for over a decade, most recently using MacroFactor for six months. Despite losing 7 pounds, her adherence is slipping, and she's considering taking a break from tracking. She's concerned about potential weight gain and seeks advice on how to approach this new phase while maintaining protein intake and regular workouts.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 weekly #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 weekly #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 3, 2024 • 1h 8min
Ep 169: Q&A w/Jeff Hoehn – Menopause Weight Loss, Bulking Without Getting Fat, & Cutting on Low Sleep
How long should you rest between sets? What to do if you're gaining too much on a bulk? Can women over 50 overcome menopause weight-loss resistance and is it a thing? How to train when transitioning from bulking to cutting? In today's episode, fitness expert and coach Jeff Hoehn joins Philip (@witsandweights) as a co-host. They dive deep into various fitness topics in this Q&A session, including the challenges of weight loss during menopause, strategies for bulking without excessive weight gain, the optimal rest intervals for muscle growth and strength, and the impact of sleep on cutting cycles. Jeff Hoehn hosts the podcast The Mind Muscle Connection. His podcast stands out for its science-based approach to fitness and nutrition, and the mental aspects of achieving overall wellness. Jeff's podcast covers a range of topics, including the often-neglected topic of body recomposition. For those who don’t want to bulk or cut exclusively, his workshops offer a holistic approach to achieving the best of both worlds. Today, you’ll learn all about:6:24 How long should you rest between sets for muscle growth and strength?16:17 Are there too many cons of cutting during periods of low sleep? Should I just stay at maintenance calories?23:50 I'm gaining a little too much weight in a building phase. What do I do?41:10 How do I adjust my programming during the transition from a bulk to a cut? Which training variables are most important?48:58 Is menopause and weight loss resistance a thing? Related to this, what's your advice on programming and nutrition for women over 50?58:28 How do you "prep" before a season of "going nuts" with food (Thanksgiving, Christmas, etc.)?1:06:30 OutroEpisode resources:The Mind Muscle Connection podcastJeff’s IG: @jeffhoehn_Related episodes:Ep 66: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game with Jeff Hoehn💪 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 2, 2024 • 14min
Quick Wits: The Menopause Fat-Loss Formula
Your mindset during menopause can make a huge difference in your success for fat loss and body composition. Perimenopause, menopause, and postmenopause are extremely important and profound transitions for women!There is a significant psychological component and an opportunity to reframe this phase of life when combined training, nutrition, and lifestyle changes. Learn all about mindset for menopause fat-loss in today's Quick Wits. This is a module from the Menopause Fat-Loss Formula course in Wits & Weights Physique University (WWPU), our game-changing semi-private group coaching experience.===> Learn more about WWPU here--“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
Apr 30, 2024 • 34min
Ep 168: Reverse Dieting is a Complete Waste of Time
Explore the controversial world of reverse dieting and its myths. Learn about metabolic science, behavioral psychology, and better alternatives. Discover why reverse dieting may not be the magic solution it claims to be. Find out practical strategies for post-diet recovery and long-term weight maintenance.
Apr 29, 2024 • 10min
Quick Wits: Tracking vs. "Counting" Calories
What's the difference between tracking and "counting" calories?It's a little bit of art. It's a little bit of science. You will definitely learn why one is different than the other and what's important and how to do it, effective tools for the job and how to make this part of your journey so that you can get results. This is a module from the Crack the Calorie Code course in Wits & Weights Physique University (WWPU), our game-changing semi-private group coaching experience.===> Learn more about WWPU here--“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
Apr 27, 2024 • 1h 22min
Bonus Episode: Andy Baker on Mastering Strength Training Principles, Programming, and Progress
On this classic episode (a replay of Ep 60), we’re examining the world of programming and coaching with my special guest, Andy Baker. We get into programming principles for lifters of different ages and experience levels, whether your goal is to improve strength, performance, or body composition, or just have fun but effective workouts. We also talk about Andy’s career as a coach, training principles and methods, and what he’s been up to lately.If you don’t already know him, Andy Baker is a highly sought-after strength coach, personal trainer, competitive raw and drug-free powerlifter, and co-author of two best-selling books on strength training.Andy’s books and programming changed my life when I finally figured things out and got my act together back in 2020 and did my first novice linear progression with Starting Strength. I’ve since run several of his programs, my favorite being The KSC Method for Power-Building, and I’ve been a group client of his Baker Barbell Club since 2021.Unlock the secrets of effective strength training with Andy Baker, a strength coach whose expertise spans from military fitness to running a successful barbell club. Our conversation promises insights that transcend the usual workout chatter, focusing on how to craft a regimen that's as enjoyable as it is sustainable. Andy and I dissect the principles of programming that hold true whether you're a gym rookie or a seasoned weightlifter, offering guidance on how to pursue strength, enhance body composition, and safeguard long-term health.To check out the original episode (including full timestamps and links to Andy's website and podcast), check out:Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy BakerYou might also like the more recent interview of Andy about bodybuilding:Ep 131: Andy Baker on Bodybuilding for Hypertrophy and an Aesthetic, Muscular Physique💪 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
Apr 26, 2024 • 50min
Ep 167: Optimize Your Thyroid for Hormone Health, Metabolism, and Fat Loss with Haley Fountain
Are you struggling with weight due to thyroid issues? Confused about the role of minerals in thyroid function? Do you need a roadmap for exercise and nutrition with a thyroid condition?Today, Philip (@witsandweights) welcomes Haley Fountain, a women's health coach who balances modern nutrition with ancient wisdom and behavioral science. Haley is certified as an Integrative Nutrition Health Coach and specializes in Hormonal Health. She's also a yoga instructor, model, and actress.In this episode, you will learn about the world of thyroid health. This complex issue impacts your weight, metabolism, sleep, and mental health. Haley will guide us through managing weight with a thyroid condition, the role of minerals in thyroid function, and the importance of exercise and nutrition. They'll also explore how the mind-body connection and sleep contribute to thyroid health. Haley is dedicated to empowering women to thrive. She offers personalized coaching, organizes events, and hosts retreats to create a supportive environment for women to connect with their health and well-being. Her approach is to provide accessible and practical information, regardless of where individuals are on their health journey. Whether someone is dealing with thyroid issues or simply seeking to expand their knowledge, Haley's expertise promises to be valuable.Get the 13-minute bonus Q&A video interview with Haley on thyroid healthToday, you’ll learn all about:2:11 The importance of the thyroid and its function4:26 The conditions associated with the thyroid6:05 Hormones vs. lifestyle8:22 The role of the thyroid in metabolism and weight management12:27 How do you approach meal spacing and diet18:36 The link between minerals, supplementation, diet, and thyroid health27:33 How to test for mineral deficiency33:04 Exercise for thyroid health35:45 The impact of the third leg of movement 37:29 Specific foods that are helpful for the thyroid41:22 The value of sleep, naps, and yoga45:22 What Hely wished Philip had asked48:19 Where to learn more about Haley48:47 OutroEpisode resources:Haley’s website: holisticinhouston.com/ IG: @holistic_in_houston YouTube: @holisticinhouston1💪 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
