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 15, 2024 • 5min
Quick Wits: Best Exercises for the Glutes & Calves (Lifting for Muscle Series)
To round out the lower body, we are hitting the glutes and calf muscles today (something for everyone)."I like big butts and I cannot lie..." 🎶🤣 Philip (@witsandweights) reveals his top 4 exercises for building strength and definition to get a big butt and big calves 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 13, 2024 • 37min
Ep 146: Where Does Fat REALLY Go When You Lose Weight? (The Answer Might Surprise You)
What really happens to fat when you lose weight? Where does the “stuff” go? How does it leave your fat cells and then your body?In today’s episode, Philip (@witsandweights) unravels the super-interesting, complex, and surprising journey of how your body burns fat during weight loss. From the moment you hit a calorie deficit to the result of a slimmer waistline, tune in as we decode the metabolic processes and bust common myths about fat loss.Today, you’ll learn all about:04:57 Exploring how the body burns fat during weight loss07:19 Fat cell mobilization and the role of hormones11:45 Fatty acid oxidation and energy18:10 Water and CO2 loss20:02 Weightloss through strength training and exercise25:01 Common fat loss myths debunked31:18 Practical takeaways for successful fat loss34:33 Free guides on fat loss35:44 OutroEpisode resources:Join the free Wits & Weights Facebook community for support, live trainings, live Q&A, free challenges, exclusive workshops, and more!Get our free fat loss guides hereEpisode 40: Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)💪 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 12, 2024 • 4min
Quick Wits: Why Selfish is Selfless with Your Health and Fitness
Have you ever felt guilty for focusing so much on your own fitness goals? Or could dedicating time to your fitness journey be the ultimate act of altruism? Today we'll dissect the seemingly selfish act of prioritizing personal health and reveal how it's actually a cornerstone of generosity. This episode shatters the guilt often associated with a rigorous health regimen and reframes your workouts and meal prep as acts of love—both for yourself and for the people in your life. By embracing fitness, you're not just sculpting a better you; you're ensuring you can play a supportive role in others' lives for years to come.Let's get real about the ripple effect of personal well-being. Learn how being physically and mentally fit equips us to be more present, energized, and focused for our loved ones. It's the safety demonstration principle brought to life; you've got to secure your own health before you can fully assist those around you. And it's not just about now—it's about fostering a future where you're less of a burden and more of a boon to society. Tune in and transform your perspective: caring for yourself is the most selfless gift you can offer to the world. Stay strong, and remember—looking after number one benefits everyone.---“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 10, 2024 • 51min
Bonus Episode: The Over-40 Fitness Blueprint for Sustainable Dieting, Muscle Growth, and Lifelong Health
This conversation is from my appearance on Brian Gryn’s podcast, Get Lean, Eat Clean, where we discussed so many topics related to over-40 fitness and sustainable results.Learn the step-by-step formula that helped me reveal my best body and energy after 40. Learn how flexible dieting, evidence-based training, and proper carb intake fuels workout performance. Discover why most people struggle to build muscle and end up spinning their wheels. Plus find out my #1 tip to transform your health, physique, and mindset for good.By the way, Brian will be on the show next month so make sure to subscribe to Wits & Weights to get notified when the episode comes out.Enjoy my conversation with Brian Gryn!Episode summary:Unlock the secrets to a sustainable fitness and nutrition plan post-40. We're talking about tangible steps, like the art of food and exercise tracking, while indulging in the flavors you love. Muscle mass takes center stage in this health crusade, proving it's a formidable opponent against obesity. And if you're looking for a sign to start lifting, this is it—backed by scientific savvy and spiced with real-world success stories.The gym journal debate is settled here, and I'm dishing out the details of my muscle sculpting regimen crafted by coach Andy Baker. Feel the burn but also learn the quintessential role recovery plays—because muscle isn't just built on sweat alone. Sleep, nutrition, and the clever use of technology or good old pen and paper become your allies in the quest for gains. And for those who ever doubted the might of machines in your workout or demonized carbs as the villain of your diet story, prepare for some myth-busting that could just reshape your fitness journey.Finally, weave exercise into the tapestry of your daily life, no matter the time crunch. Be inspired by tales of incremental triumphs, like the woman whose life was changed by mastering the art of standing up from a couch. It's about celebrating the small victories that snowball into a lifestyle transformation. Hop aboard the fitness 'bug'—it's an infectious ride that elevates your health and spirit, step by step, rep by rep. Join us for an episode that's more than a listen—it's the first stride towards your best self.💪 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 9, 2024 • 1h 5min
Ep 145: Failure Training, Intensity, and Building Muscle at Home (Bryan Boorstein)
Have you ever wondered how to maximize muscle growth while saving time? Tune in as Bryan Boorstein reveals intensity techniques that’ll transform your workouts!Today, Philip (@witsandweights) is joined by Bryan Boorstein, the mastermind and training genius. His extensive knowledge of training methods takes center stage as he delves into captivating topics. From lengthened partials to maximizing metabolic stress and from intensity techniques for efficient workouts to ideas for leg movements in a limited home gym, Bryan shares insights that will elevate your fitness game.As a true “Renaissance Man” of health and fitness, Bryan’s training approach seamlessly integrates elements from bodybuilding, powerlifting, and athleticism. His content and coaching exude knowledge, nuance, and infectious passion, all aimed at helping YOU optimize your physique and performance.With 25+ years of training experience, Byran collaborates with top athletes. As founder of Evolved Training Systems and Paragon Training Methods, he offers goal-oriented online programs for strength, physique, and skill development. Bryan co-hosts the Eat Train Prosper podcast, sharing practical strategies on nutrition, training, mindset, and lifestyle. His philosophy blends science, experience, and intuition for effective workouts.Today, you’ll learn all about:3:20 Lengthened partials - Bryan’s take9:06 Failure training vs. effective reps - resolving the debate15:59 Failure vs. submaximal training24:21 Metabolic stress techniques - favorites and periodization30:33 Strength vs. hypertrophy training35:43 Building legs without machines49:32 Optimizing cardio for muscle growth58:09 Basic specialization approach1:02:20 The question Byran wished Philip had asked1:04:19 OutroEpisode resources:Instagram: @bryanboorstein – Tons of programs💪 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 8, 2024 • 5min
Quick Wits: Best Exercises for the Hamstrings (Lifting for Muscle Series)
The hamstrings are the often overlooked powerhouse behind your lower body. Last week we talked quads. Today we're going to talk about the hammies.Philip (@witsandweights) reveals his 4 go-to exercises for building strength and size in your hamstrings 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 6, 2024 • 1h 6min
Ep 144: Break the Yo-Yo Diet Cycle and Build Your Best Body (Without Hating Yourself)
How do you overcome the demons of yo-yo dieting and negative body image? How can strength training be a gateway to a better physique and mindset?Today, Philip (@witsandweights) sits down with Isis Alvarado, a long-time member of the Wits & Weights community and a fitness and health enthusiast with a 15-year journey marked by personal struggles and triumphs, which is exactly what they talk about today. Isis isn’t just a fitness enthusiast; she’s a warrior who has battled and triumphed over yo-yo dieting and negative body image. As an adult, she broke free from the chains of restrictive eating, discovering the world of strength training and evidence-based nutrition. This wasn’t just a physical transformation but a mental and emotional one. Her story is about resilience, solid information, and transformative impact. In their conversation today, you’re not just going to hear another transformation story. You’re going to learn the real, tangible strategies that Isis used to overhaul her relationship with food and her body. You’ll discover how strength training can be a gateway to a better physique and mindset. Most importantly, you’ll learn how to apply these lessons in your own life, breaking free from the myths and misconceptions that hold you back in your fitness journey.Today, you’ll learn all about:2:57 Childhood environment and its impact on health and body image5:42 Experiences with yo-yo dieting and beliefs about genetics7:52 Early adulthood decision to stop dieting and relationship with food15:32 Catalyst for shifting to strength training and changing fitness approaches19:03 How the right information led to significant results in less time 28:44 Influence of strength training on physical, mental, and emotional well-being34:46 Shifting food relationship from restriction to flexibility40:24 Strategies for finding reliable, evidence-based fitness information50:57 Impact of fitness journey on personal relationships, career, and goals53:54 Practical advice for listeners starting their health journey57:56 Future goals in fitness, health, and helping others1:00:47 What question did Isis wish Philip had asked1:04:19 How to connect with Isis1:05:36 OutroEpisode resources:Join the Wits & Weights Facebook group (where you can also connect with Isis Alvarado!)Ep 141: Why I’m Getting Fluffy Before I Get Jacked💪 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 5, 2024 • 6min
Quick Wits: Tell Your Coach THIS for Even Better Results
Ever wonder why some people seem to get incredible results from their coaches, while others stagnate? How do you get the most out of working with a coach? There's one thing in particular that if you don't do this, it's going to stunt the relationship and the progress you're going to make. But if you can do this upfront, early and often throughout the process, you will get even better results.The secret lies in the art of communication—something I've learned the hard way through my own coaching journey. Learn the critical importance of clear, ongoing dialogue to supercharge your progress.I'll share how a simple conversation can revitalize your coaching relationship. It's all about the give-and-take: providing feedback, setting expectations, and being open to change. Whether you're lifting weights or strategizing your next career move, learning how to actively engage with your coach can make all the difference. Join us as we unpack these insights and more, equipping you with the tools to transform your coaching sessions into a catalyst for unparalleled 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
Feb 3, 2024 • 11min
Weekend Q&A: Can I Get All My Essential Nutrients on a Vegan vs. Animal-Based Diet?
Can you thrive on a vegan diet (zero animal-based foods)?The question we're answering is:"What nutrients are essential for life and can only be found in animal products?I guess it would be more about vegan and vegetarian diets and the assumptions that you can’t get certain nutrients from plants. Maybe more context would be what essential nutrients are often regarded as only coming from animal sources, and are there plant sources of those nutrients? Could a person eat a vegan diet without supplements and get all of their essential nutrients from foods?"Find out in today's Weekend Q&A bonus episode.Download the MacroFactor app to stay on track with your diet and achieve your fitness goals. Extend your free trial using the code WITSANDWEIGHTS.---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 2, 2024 • 54min
Ep 143: Unique Over 40 Workout Strategies for More Muscle, Energy, and Recovery with Brad Williams
Do you know the fitness principles that can be adapted to the over-40 age group? Discover practical tips to maintain a strong and healthy lifestyle beyond 40!In this episode, Philip (@witsandweights) speaks with Brad Williams, host of the Over 40 Fitness Hacks podcast. Philip asked him to come on here to talk about the unique challenges and approaches for the over-40 demographic, when he was honored to be on his show recently. They discuss Brad’s motivations behind focusing on this age group, how fitness principles can be adapted to their age, and common age-related fitness myths. Brad shares his insights on effective training styles, managing stress and inflammation, and optimizing nutrition. Tune in and learn practical strategies for maintaining a strong and healthy lifestyle beyond 40.Over the last decade, Brad has owned and operated three gym locations in Orange County, and oversaw more than 40 independent personal trainers, each with their unique training styles. He built a loyal following and sought-after client/trainer community culture within his gym locations.Post-pandemic, Brad had to focus more on online training and started his fitness podcast called Over 40 Fitness Hacks. The show revolves around Brad’s passion for helping the over-40 crowd fight the aging process while still having a social life.Today, you’ll learn all about:2:17 Why focus on over-40 fitness5:30 Personal fitness and health changes now that you're over 4010:36 Training principles and adjustments for over 4015:05 Common misconceptions or objections to training over 4020:25 General training and programming principles26:54 How to manage inflammation and stress33:42 Mental health and fitness41:08 Counting micros (not just calories/macros)46:16 Muscle gain and strength expectations for 60s/70s49:28 The question Brad wished Philip had asked52:17 Where to find Brad52:48 OutroEpisode resources:Podcast "Over 40 Fitness Hacks" and website www.Over40FitnessHacks.comJoin our free insiders list to receive an EXCLUSIVE bonus interview with Brad on how he uses intermittent fasting, 36-hour fasts, EAAs, and more for his personal nutrition approach (and why)!💪 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
