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
Feb 29, 2024 • 6min
Quick Wits: Do THIS to Unlock Gains and Always Get to the Gym
If you think progress in the gym or setting PRs is all about motivation, think again. In today's Quick Wits, learn about what TRULY drives new PRs, strength, and muscle for life!We dissect the common misconception that sheer drive is all you need to smash personal records and upgrade your physique. If you're ready to break that plateau and start making strides that stick, tune in and transform the way you think about making gains. No more winging it, no more waiting for motivation to strike—just the raw reality of what it takes to consistently crush your goals....and if you missed it...If you want to build as much muscle as possible without wasting time, join our upcoming free LIVE training on Friday March 1 (link below).Even if you can't go live, you'll get the replay and bonus 🎁 Muscle-Building Nutrition Blueprint.👉 Sign up for "How I Added 10 More Pounds of Muscle at the Age of 43" on Friday March 1 and get your free bonuses (even if you can't attend live)---“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
Feb 27, 2024 • 1h 28min
Ep 150: Why You Can’t Lose Weight While Others See Great Results
Does losing weight and, more importantly, losing fat feel impossible no matter how hard you try? Have you ever lost 10 pounds only to gain back 15? Do you dread stepping on the scale because it never seems to budge?If you can't figure out why the formula works for others but not you, this co-created and co-hosted episode breaks down the real reasons you haven’t been seeing results.Join Philip (@witsandweights) and his special co-host today, Scott Friedman, as they lift the curtain on common weight loss mistakes and provide actionable solutions. You’ll walk away ready to troubleshoot plateaus, optimize body composition, and create a plan that finally helps you shed fat for good.Scott Friedman (@scottfriedman24) is the host of The Power of Progress podcast. Scott bridges fitness and mindset with his podcast, aiming to end self-sabotage in fitness routines, inspire consistency, and promote a healthier lifestyle. His podcast dismisses fad diets, magic pills, and best routines, focusing instead on personal growth and the journey towards better health.Today, you’ll learn all about:3:29 Narrative shift: Fat loss vs. weight loss6:47 Understanding the road ahead (pitfalls)9:06 Restrictive diets vs. flexible dieting (the hamster wheel of diet)14:50 Uninformed optimism or informed pessimism19:56 Not tracking or inaccurate tracking, and intuitive eating 31:00 Top 5 foods that have hidden calories41:56 Giving up too quickly and overcoming plateaus49:53 Too aggressive with the rate of loss55:20 Understanding what ‘hard’ feels like and getting discouraged1:01:16 Not prioritizing hunger management: not enough fiber 1:08:51 Not moving enough 1:10:58 Not training with enough load or "intensity"1:16:28 Cardio for fat loss1:19:39 Not sleeping enough, too much stress, or too much medium/high-intensity cardio1:26:25 OutroEpisode resources:Scott's podcast: The Power of Progress IG: @scottfriedman24Youtube: @powerofprogressWebsite: scottspeaksfitness.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
Feb 26, 2024 • 4min
Quick Wits: 12 Fat Loss Roadblocks
Struggling with fat loss can feel like a solo journey through a maze with no exit in sight, but what if you had a map and TWO companions to guide you through? Announcing an exciting FIRST for the podcast that you're going to love...on today's Quick Wits.Prepare to learn why some breeze through their fat loss journey while others hit wall after wall, and how understanding the nuances between fat and weight loss can make all the difference.Listen to the episode and then...The Power of Progress hosted by Scott Friedman (follow it now!)...and if you missed it...If you want to build as much muscle as possible without wasting time, join our upcoming free LIVE training on Friday March 1 (link below).Even if you can't go live, you'll get the replay and bonus 🎁 Muscle-Building Nutrition Blueprint.👉 Sign up for "How I Added 10 More Pounds of Muscle at the Age of 43" on Friday March 1 and get your free bonuses (even if you can't attend live)---“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
Feb 24, 2024 • 10min
Weekend Q&A: How Much Added Sugar Is "Unhealthy" If Your Goal Is Body Composition?
How does relatively high sugar affect your health, training, and gains?We're dissecting the sweet debate on how sugar influences body composition and its role in bulking and strength training. With a magnifying glass on the complexities of carbohydrates, from added sugars to whole foods, I'll guide you through the murky waters of muscle building and fat storage.The question we're answering is:"Intuition and general knowledge says it’s not the “healthiest” choice to fill your diet with a bunch of chocolate, sugar, and other treats. But, I’d like to understand more about WHY that’s the case, especially when I have 320 carbs and almost 3,000 calories allotted to me on weekends.What does that do for my body composition?Given that I’m bulking, strength training, and eating protein at optimal levels, can my carb choice make me fatter or create different results than if I ate mostly whole food or unprocessed carbs?For example, for breakfast lunch and dinner I will generally eat oats, rice, and potatoes, and occasionally wheat hamburger buns. For mid day snacks I will eat fruits or rice cakes. Over Christmas I got a LOT of candy. I generally have ~120g of sugar per day, including 34g of added sugars. I understand it’s OK in moderation especially when I’m hitting all the other targets. But, given I hit my carb target every day: how is relatively high sugar intake affecting my training and gains?"Get the answer 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
Feb 23, 2024 • 49min
Ep 149: 4 Surprising Ways to Lose That Midlife Belly Fat with Megan Dahlman
Are you grappling with persistent belly fat? Are the hormonal shifts typically experienced by women over 40 posing challenges to your fitness journey?Today, Philip (@witsandweights) speaks with fitness expert Megan Dahlman, the sought-after trainer for women over 40 who want to feel their physical best for years to come.We discuss the fun yet frustrating topic of belly fat in women over 40, including the physiological and hormonal changes that affect belly fat and common myths about it, plus 4 surprising, evidence-based strategies to lose fat through better nutrition and strength training over 40.With a degree in Exercise Science and as a Certified Strength and Conditioning Specialist (CSCS), Megan has an uncanny ability to take complicated aspects of your body and make them simple, doable, and actually sustainable.Through her top 1% podcast, Self Care Simplified, and online training programs and courses, Megan genuinely cares about every woman she interacts with and coaches. Her mission is to empower every woman to feel strong, pain-free, and body-confident, regardless of age.Get an EXCLUSIVE bonus interview with Megan on the 6 BEST core exercises for women of all stages of life & 3 exercises to avoid if you have a weak coreToday, you’ll learn all about:2:34 Her philosophy on building muscle6:31 The gap between the general population and athletes8:41 Why belly fat is talked about so much14:32 Hormonal changes during peri and postmenopause on belly fat17:57 Science behind belly fat accumulation in women over 4019:55 Belly fat myths23:48 Sleep and its relation to cortisol and inflammation26:09 Stress management and the importance of saying "no"30:20 Nutrition for reducing belly fat35:02 Tracking and how to eat39:54 Strength training versus cardio for muscle building43:31 One question Megan wished Philip had asked her47:53 Learn more about Megan and her workEpisode resources:Self Care Simplified podcast@megandahlman on IG5-day Core Tune Up: FREE program that safely strengthens your tired, flabby core muscles and restores proper function to your entire midsection!💪 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
Feb 22, 2024 • 7min
Quick Wits: How Aggressive to Bulk for Building Muscle (and Minimizing Fat)
Are you finally ready to spend some time building muscle? If so, the rate at which you gain weight to gain muscle can vary based on your starting point and your goals. From a lean gain to a "dreamer bulk," we break it down on today's Quick Wits.🎁 To find out the EXACT rates of gain for each of these (and everything else you need to know for an optimal bulk)...👉 Grab your FREE Muscle-Building Nutrition Blueprint guide (over 25 pages that detail exactly how to setup your nutrition for a successful, optimal bulk!)---“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
Feb 20, 2024 • 40min
Ep 148: Q&A - Full-Body vs. Split Routine, Faster Recovery, and Hybrid Training (Lifting + Cardio)
Which is better, full-body training or body part splits? How can you recover faster between workouts, especially when doing a lot of high-intensity cardio? How can you balance lifting and cardio for a hybrid training approach to get the most out of both? Philip (@witsandweights) is answering these three questions on today’s episode.Today, you’ll learn all about:3:46 Should I do full-body or target areas daily for lifting or strength training?10:11 Do you have any advice to improve recovery so I can do a third workout within a week?28:27 How do I balance resistance training and cardio?38:50 OutroEpisode resources:Ep 2: How to Choose a Strength Training ProgramLeave a voice message to ask your question for the 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
Feb 19, 2024 • 6min
Quick Wits: Best Exercises for the Abs & Core (Lifting for Muscle Series)
If you're looking for six pack or eight pack abs, we've got you covered today, which is all about those core muscles.Philip (@witsandweights) reveals his top 4 exercises for sculpting your abs (sit-ups and planks are NOT on the list) in this special Lifting for Muscle Series of 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
Feb 17, 2024 • 13min
Weekend Q&A: How do I Avoid Constant Fatigue from Low Energy Availability in My Training (A Mom Over 40)
How can you overcome feeling aimless and frustrated with recovery issues in your training, especially over 40 with a family?The question we're answering is:"I am a 46 year old mom and have been weight training since May 2022, focused on body recomp with at least one muscle building phase last spring. I have never done a fat loss phase. I have slowly but steadily put on muscle and lost body fat.I have loved weight training and getting stronger and I also have loved stepping away from restrictive diets (and the requisite binging that accompanied them) and the fasting that I had done in the past. My macros have fluctuated a bit over time. I think I'm right about at maintenance, maybe a little bit of a deficit since I am very very very slowly dropping the weight. However, my arms constantly feel sore and inflamed and I feel stiff and creaky and it is starting to make me dread upper body days. I actually have backed off training these last few weeks, dropping down to just 2 days a week of training and sometimes even only doing one set of everything because I just feel inflamed and weak. I haven't been able to do anything related to my biceps in months--I just skip those exercises entirely. I guess I just feel a little aimless at the moment and a little frustrated by this recovery issue and would love to re-focus."Find out 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
Feb 16, 2024 • 33min
Ep 147: Transform Your Body at Home with This Brand New Way to Train
How did Josh York transform a simple idea at his parents’ dining room table into a global fitness phenomenon? What practical strategies can you learn from Josh about strength training, muscle building, and fitness optimization?Today, Philip (@witsandweights) talks with Josh York, the dynamic founder and CEO of GYMGUYZ, a mobile in-home fitness training provider with over 150 locations across 30 states and three countries.Discover the journey behind GYMGUYZ's rise to a global fitness brand and their unique in-home training model. You'll learn about Josh’s intense personal health regimen and how he balances everything, his views on the fitness industry, and practical strategies in the world of strength training, building muscle, and optimizing your fitness.From a simple idea at his parents' dining room table, Josh catapulted GYMGUYZ into an international fitness phenomenon, featured on the Inc. 500’s list of fastest-growing private companies. His journey has redefined the fitness landscape with GYMGUYZ's innovative mobile in-home training model, bringing personalized fitness solutions to your doorstep.Josh also has what some might call an insane daily routine, sleeping just 4-5 hours a night, with a rigorous 4 am workout followed by a sauna session and a 27-degree cold plunge. As a motivational speaker and author, Josh lives a life fueled by passion and purpose, inspiring others with his journey and embodying the ethos of pushing boundaries and reimagining possibilities.Today, you’ll learn all about:2:21 Creating GYMGUYZ and the concept behind it6:22 How to get started7:48 Strength training, programming, equipment11:00 Where is it available11:20 Personal routine including sleep as the "enemy"15:16 Your workout/nutrition, general philosophy of fitness19:25 Consistency, motivation, staying positive23:27 Balancing personal/business28:05 Opinions on the fitness industry now and into the future31:24 How to connect with Josh31:47 OutroEpisode resources:Josh's podcast: Fuel Your Drive podcastWebsite: gymguyz.comInstagram: @gymguyzYoutube: @GymguyzFacebook: @GYMGUYZ💪 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
