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
Mar 14, 2024 • 6min
Quick Wits: The TRUTH About Body Fat Measurement Devices
I can't tell you how many times somebody said, "but my body fat scale says I'm 22% body fat!" If you are relying on gadgets and devices to measure body fat, it might be time for a reality check. We're going to explore the accuracy of these devices and what you should be doing instead on today's Quick Wits.Shout out to Veronica in the Wits & Weights Facebook community for this topic! Could your trusty body fat scale be feeding you lies? It's time to uncover the truth behind body fat measuring devices that are often seen as the ultimate arbiters of our fitness progress. We discuss the pitfalls of relying on popular gadgets like BIA scales and DEXA scans for accurate body composition data. You'll learn why variables such as hydration, food intake, and the time of day can make a mockery of your measurements and how to avoid being led astray by these fluctuating figures.Instead of chasing elusive accuracy with high-tech tools, I argue for a return to basics. I extol the virtues of time-tested methods, showing how they provide a reliable and cost-effective alternative to monitor your body composition over time. Embrace the simplicity of traditional techniques and tune in to your own perceptions of fitness. Join me in stripping away the complexity in today's episode!--“Quick Wits” are short, 3-5 minute 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
Mar 12, 2024 • 58min
Ep 154: How Women Can FINALLY Get Doctors to Listen (And Take Control of Their Health)
Have you ever felt dismissed by a healthcare professional when discussing your symptoms? What strategies can women use to advocate for themselves in the face of gaslighting?WARNING: This episode may contain discussions of medical trauma, sexual assault, and gaslighting within the healthcare system. If you're sensitive to these topics or feeling vulnerable, please listen with care, or feel free to skip this episode.Today, Philip (@witsandweights) invited two women from the Wits & Weights community, Elizabeth and Brienne, who have firsthand experience with medical gaslighting and will share their stories. Liz, a medical professional herself, will share her journey of fighting for a hypothyroidism diagnosis at a young age when doctors didn't believe it was possible. And Bree will detail her decade-long battle with mysterious symptoms before finally getting to the root of her hormone issues. They also talk about the incredible resilience and self-advocacy of women like Liz and Bree, who had to fight for the care they deserved. If you've ever had a doctor make you doubt your own reality, if you've ever been made to feel like your pain wasn't real or your concerns weren't valid, this episode is for you. As a nutrition coach, Philip supports everyone's complete agency and advocacy of their health.If you ARE a healthcare provider, we hope this conversation will be a call to action to ensure you're listening to, hearing, and validating what your patients are telling you. It's time for women to be heard, believed, and properly cared for the way we all want to be.Today, you’ll learn all about:4:14 How they found the Wits & Weights community7:03 Elizabeth's story of hypothyroidism at a young age12:44 Brienne's decade-long journey before hormone issues were identified 16:30 The emotional toll of having health concerns repeatedly dismissed26:17 Strategies for self-advocacy and pushing for proper testing/diagnosis29:01 Red flags and signs that a patient is being medically gaslit38:12 Advice for listeners facing similar struggles with being heard by doctors43:36 Thoughts on holistic and functional doctors (alternative / complementary medicine)48:15 The power of sharing stories to validate others and spark change55:45 How to connect with Liz and Brienne56:15 OutroEpisode resources:Brienne on IG – @ModernMountainHomesteadLiz on IG – @fitnurseliz3💪 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
Mar 11, 2024 • 6min
Quick Wits: How Strong Are You Really? Breaking Down the Numbers
Do you think you're strong, or perhaps you're not sure? Let's put that strength into perspective. Today we're going to dive into relative strength standards! We're going to look at some of the numbers and what exactly they mean for you in today's Quick Wits.Shout out to Carl B. for suggesting this topic!Today we navigate the landscape of what it means to be 'strong' in a world where raw lifting numbers are just part of the story. We're not just seeking to inflate our egos with impressive weight totals, but rather to understand strength as a personal scale, finely tuned to our body weight. It's about finding your own version of strength, from the novice gym-goer to the seasoned lifter, and setting benchmarks that resonate with your individual fitness journey.We'll explore the big lifts, providing a tailored breakdown for different body weights, and uncovering how changing body dynamics influence our perception of progress. Learn about the subtle ways that maintaining or boosting your lifts as your body evolves can serve as a barometer for true strength gains. Whatever skill level you are, this episode aligns metrics with aspirations, pushing you from 'I think I'm strong' to 'I know I'm strong'. So, tighten your weight belt and prep for a session that lifts more than just barbells—it lifts the veil on what strength really means for YOU.--“Quick Wits” are short, 3-5 minute 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
Mar 9, 2024 • 31min
Bonus Episode: Behind-the-Scenes Confessions from the Heart of Our Community
You spoke, and we listened! Today, we're diving into the results of our first-ever Wits & Weights Podcast Listener Survey. Tune in to find out what we learned about you, our amazing audience, and how your feedback is shaping the future of the show.And stick around until the end where I’ll be announcing the 5 winners of our survey prizes. This was livestreamed in the free Wits & Weights Facebook community, so if you're wondering what that’s all about, join our Facebook group using THIS LINK for other livestreams like this, early podcast releases, live trainings, workshops, and masterclasses, group support and accountability, and the weekly Live Q&A I do every Friday. Just click HERE to join the free Wits & Weights Facebook community.Episode resources:Episodes on menopause, hormones, and female-specific training:Ep 31: Hormones and Weight Loss During Perimenopause with Karen MartelEp 86: Energy, Workout Nutrition, and Performance-Based Strength for Women Over 40 with Steph GaudreauEp 135: The Truth About Testosterone for Women’s Health with Karen MartelEp 139: Female Strength, Resistance Training, Hormones, & Muscle Growth with Lauren Colenso-SempleAn easy way to find transcripts and search every episode of the show:Go to Listen Notes and search every episodeFor practical tips on hitting your macros and fueling your gains while traveling, download this FREE Eating Out Guide:💪 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
Mar 8, 2024 • 1h 12min
Ep 153: Time-Efficient Muscle Growth, Cardio for Lifters, and Metabolism Myths with Jordan Lips
Want to unlock time-efficient muscle growth? Tune in as Jordan Lips spills the secrets of hypertrophy optimization and the truth about metabolic adaptation!Today, Philip (@witsandweights) is joined by personal trainer, ex-gym owner, and MNU Certified Nutritionist Jordan Lips, who works exclusively online with people who want to get healthier across a broad range of goals.Philip invited Jordan on the show because of his straightforward approach to topics like metabolism and building muscle, which are often misconstrued in the fitness industry. Today, he shares his expertise in three big areas we're hearing a lot about: time-efficient hypertrophy, incorporating cardio as a lifter, and clearing up some of the misconceptions about metabolic adaptation.Jordan has over 15 years of experience as the mind behind Jordan Lips Fitness and offers both 1-on-1 and group coaching. His online group programs, including 'The Hyper Trophies' for the gym and 'Home Bodies' for those working out from home, are designed to respect your time and lifestyle. And it doesn't hurt that Jordan deeply understands biomechanics, nutrition, and individualized program design. His podcast, "Where Optimal Meets Practical," is focused on optimizing your training, nutrition, and mindset but doing so in a practical way. Today, you’ll learn all about:2:50 Time-efficient hypertrophy7:29 Intensity techniques for muscle growth11:52 SFR and time efficiency13:58 Muscle-building for beginners16:03 The foundation of strength 19:25 Workout splits based on experience level24:27 Cardio for lifters40:04 Cardio during the fat loss phase43:12 Defining metabolic adaptation50:47 Does metabolic adaptation accelerate?55:02 Are diet breaks/refeeds psychological?59:46 The effects of hormones, alcohol, sleep, and stress on metabolic adaptation1:03:19 Philip's metabolic adaptation after his surgery1:06:38 The question Jordan wished Philip had asked1:10:35 Where to find Jordan1:11:01 OutroEpisode resources:IG: @jordanlipsfitness Podcast: jordanlipsfitness.com/podcast/ YouTube: https://www.youtube.com/channel/UCA1dws6_fvP1ue7auf31QOQ/featured Group training programs for people in the gym or at home: https://jordanlipsfitness.com 💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram
Mar 7, 2024 • 5min
Quick Wits: The ONE Muscle-Building Nonnegotiable to Unlock Gains Forever
If you are chasing muscle growth, there is one principle above all others that you just can't ignore if you want to see gains (and it's not progressive overload!).We uncover the non-negotiable secret of getting stronger on today's Quick Wits.It's time to learn why THIS is the cornerstone for building strength, surpassing even the well-touted concept of progressive overload. I break down the art and science of training with an intelligent edge. You'll walk away with actionable insights to apply to your next workout and the understanding necessary to fine-tune your approach to muscle growth.---“Quick Wits” are short, 3-5 minute 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
Mar 5, 2024 • 43min
Ep 152: My Complete Muscle-Building Nutrition Blueprint (Bulking to Get Lean and Fit Over 40)
Today, Philip (@witsandweights) hosts a live training with the Wits and Weights community. He shares how he built 10 more pounds of muscle at 43 and your complete nutrition and training blueprint for doing the same thing. He discusses why you would want to gain weight on purpose (and why body recomp or a bulk beats trying to lose fat first), the role of lifting weights in the process, and the exact protocol behind it. Philip also talks about four bulking scenarios, how to distribute your macros, training principles, a new mantra to frame your mental state, and many more. Philip also shares a downloadable bonus guide, his Muscle-Building Nutrition Blueprint, that details the EXACT steps to set up your nutrition, training, recovery, and tracking to build as much muscle as possible (while minimizing fat gain) for an effective bulking phase.Today, you’ll learn all about:1:16 - Why would you gain weight on purpose?3:58 - What is bulking, and what drives it?6:13 - Why Philip doesn't recommend body fat percentage scales7:52 - 4 different bulking scenarios2:07 - Your rate of gain and tracking what you eat 15:16 - How do you distribute your macros?18:32 - Should you eat carbs before or after a workout?23:26 - How do I compensate for missing carbs after cutting out alcohol?24:13 - Do you adjust the next few days if you exceed your calories?25:22 - Training principles30:11 - New mantra to frame your mental state32:10 - Things you can track35:05 - Philip's muscle-building phaseEpisode resources:Get your FREE Muscle-Building Nutrition BlueprintEp 141: Why I’m Getting Fluffy Before I Get JackedEp 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)💪 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
Mar 4, 2024 • 4min
Quick Wits: Do THIS With Your Cardio to Burn Even More Calories
Cardio is great for your cardiovascular health, but we also know it can contribute toward your metabolic rate when used strategically. Today, I'm going to share one unique strategy you might not have thought of (thanks Bryan Boorstein!) to ramp up and supercharge your metabolism when it comes to cardio.Learn why engaging in THESE cardiovascular exercises can make your body work overtime to adapt, effectively boosting your metabolic rate and breaking through physical and mental barriers...on today's Quick Wits.---“Quick Wits” are short, 3-5 minute 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
Mar 2, 2024 • 44min
Bonus Episode: How to Use "Physique Engineering" to Optimize Your Body Composition
This conversation is from my appearance on Andrew Romeo’s podcast, Romeo Athletics Radio.One of my long-time training coaches, Andrew invited me on to talk all things evidence-based fitness and flexible dieting. We discussed the intricacies of nutrition and fat loss, how to optimize your lifestyle for the best body composition, and my thoughts on tracking, what foods to eat, what to focus on first, and so much more. Enjoy my conversation with Andrew Romeo!Episode summary:We unravel the secrets to striking the perfect balance in your physique. From the fervor of CrossFit to the meticulous craft of bodybuilding, I've navigated through my own fitness evolution and emerged with a trove of evidence-based nutrition truths to share. This episode isn't just about packing on muscle; it's about doing so with precision, debunking industry myths, and understanding the critical interplay between muscle gain, fat loss, and the power of a consistent, well-structured diet.Philip Pape is an engineer turned nutrition coach who brings a unique data-driven perspective to the art of Physique Engineering. We delve into the nitty-gritty of creating a personalized nutrition plan that transcends meal choices to encompass sleep, stress, and overall lifestyle. Philip opens up about his post-surgery nutrition journey, maintaining gains while on the mend, and we explore the innovative, client-centered strategies that have shaped success stories far and wide.We wrap up this enlightening discussion by dissecting the complexities of metabolism, fat loss strategies, and the indispensable role of weight training in sculpting your ideal body. From busting through plateaus to understanding why professional guidance outshines the myriad of free online advice, this episode packs a punch. We also shine a spotlight on the essential supplements that fortify your health and body composition efforts. Ready to fine-tune your fitness approach? Tune in and transform with confidence.💪 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
Mar 1, 2024 • 47min
Ep 151: The Surprising Link Between Gut Health, Fat Loss, and Body Composition with Josh Dech
How do gut bacteria affect your metabolism, hormonal balance, inflammation, and overall physical performance? What foods and nutrients can nurture a healthy gut microbiome to enhance fat loss and improve body composition? In this episode, Philip (@witsandweights) speaks with Josh Dech, an ex-paramedic and Holistic Nutritionist specializing in gut health. They explore the complex, often misunderstood link between gut health, fat loss, and body composition. They bust some common myths and highlight strategies for maintaining gut health and giving it the attention it deserves. Josh, also the host of ReversABLE: The Ultimate Gut Health Podcast, knows all about the connections between your gut and the rest of your health, body, and mind. And it was the successes his clients have had with complex digestive diseases, previously thought to be impossible, that got him connected to some of the world’s most renowned doctors. Josh has been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on a holistic approach to gut health. Get an EXCLUSIVE bonus interview with Josh on home gut health tests, pre/probiotics, the connection between gut health and urinary tract infections in women, and more. Click here: https://witsandweights.com/bonusToday, you’ll learn all about:2:15 Personal connection to gut health4:41 Gut bacteria and its impact on hormones 7:19 The role of gut bacteria in weight loss12:06 Gut microbiota imbalances and hormonal disruptions13:57 Factors altering gut bacteria and strategies for a healthy gut16:09 Gut health, imbalances, and inflammation21:36 Strategies for a healthy gut bacteria25:29 Nutritional principles and gut repair27:08 Food choices and nature's influence31:52 The role of fiber, pre/post/probiotics38:20 Intuitive eating41:54 Effects of exercise on gut bacteria43:24 The question Josh wished Philip had asked45:29 Where to learn more about Josh46:18 OutroEpisode resources:ReversABLE: The Ultimate Gut Health Podcast - reversablepod.comWebsite: The Gut Health Solution – gutsolution.caFacebook: @joshdech.healthIG: @joshdech.health💪 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
