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
Nov 30, 2023 • 3min
Quick Wits: Optimal Protein Intake, Distribution, and Sources
What does the latest research say on optimal protein intake, distribution, and sources?Are you feeding your muscles enough protein or just feeding misconceptions?Get ready to debunk the myths and clarify the facts about protein. From the significance of protein in muscle growth to optimal protein consumption, we'll break it down to the most digestible bits of knowledge you need.Protein during fat loss, for your training, extremely high protein, and more to enhance your physical self-mastery, improve your nutrition, and transform your body composition. Tune in now for this protein-packed 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
Nov 28, 2023 • 28min
Ep 126: More Carbs, More Muscle (Why Low-Carb and Keto Are Keeping You Skinny Fat)
Are you scared that carbs will make you fat and avoid them completely? Did you know that a balanced diet rich in carbohydrates is not just good but essential for building strength muscle, and shedding fat?Today, I will be going over all the reasons why, 9 reasons in particular, eating a moderate to high carb diet—or what I like to call a balanced and healthy amount of carbs—is absolutely essential if your goal is to build muscle, get stronger, improve your body composition, get leaner, and yes even make fat loss easier.Let’s call this the “I love carbs, and you should too” episode. You’ll definitely want to share this with a friend, especially if they’re a low-carb or keto zealot who loves to brag about how they haven’t looked at, let alone eaten a potato or bowl of oatmeal in a while. They are leaving massive gains on the table, and this is a very fast road not only to skinny fat but to a miserable existence in terms of enjoying your food.If I sound a bit sarcastically aggressive today, it’s because I lived the low-carb delusion for an entire decade and paid the price. Now that my bloodstream is flooded with nature’s sweet glycogen drug 24/7, I look back and feel sorry for my carb-deprived former self and want nothing more than for YOU to put that person in the rearview mirror, too.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:44] Carbs are beneficial to muscle growth[7:34] Energy for high-intensity workouts[8:52] Glycogen replenishment[10:16] Protein sparing and mTOR activation[11:56] Insulin release and hormone balance[15:45] Prevent muscle protein breakdown[18:05] Carbs optimizes testosterone to cortisol ratio[20:02] Reduce muscle soreness post-workout[21:18] Support muscle retention[23:58] Improve overall performance[27:13] OutroEpisode resources:Ep 124: How to Use Progressive Overload the RIGHT way to Build Strength and Muscle (Even in Fat Loss)💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram
Nov 27, 2023 • 4min
Quick Wits: Life Gives You Deloads from Your Strength Training
Instead of scheduling in a "deload week" for your training, life might just do it for you.Ever thought about letting life dictate your workout deloads? Today we challenge the traditional approach to strength training and scheduled deloads. I'll guide you through the benefits of unplanned but natural breaks from your workouts due to life's natural breaks such as vacations, illnesses, and holidays.Tune in to learn how to harness life's natural deloads for a smarter, more sustainable, and effective fitness journey!---“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
Nov 24, 2023 • 1h 18min
Ep 125: Peptides, Hormone Therapy, Medical Aesthetics, and Personalized Wellness with Kristin Gemme
How safe is hormone therapy? What are peptides, and how can they help you improve your health and wellness? Today, I am joined by Kristin Gemme, a board-certified physician assistant with over ten years of experience as a PA and 16 years in the medical field. She is the owner and operator of Ethos Medical Aesthetics and Wellness in Avon, CT, and we connected through my coach and recent podcast guest, Andrew Romeo. Iwanted to bring her on my show to discuss peptides, hormone therapy, medical weight loss, and other ways to complement lifestyle interventions.Kristin is passionate about helping people achieve optimal health through personalized holistic interventions such as skincare, injectables, lasers, PDO threads, and wellness programs. As I mentioned, she is also the host of the Just a Pinch podcast, where she discusses the good, the bad, and the ugly side of aesthetics, fitness, nutrition, and wellness.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:03] Becoming a PA in aesthetic medicine[4:33] Guiding principles in aesthetic medicine and personal wellness[9:07] Peptides and their role in health[13:20] Identifying candidates for hormone therapy and testing methods[20:49] Integrating medical weight loss with holistic health strategies[23:01] Benefits of peptide therapy and the evolution of the field[30:11] Using lab tests to craft personalized health interventions[38:15] Testosterone replacement therapy[44:15] Hormone replacement therapy for women[48:41] Adaptogens and nootropics[50:18] The future of medical aesthetics[1:00:51] Psychological effects and misconceptions with aesthetic treatments[1:12:47] The benefits of getting your bloodwork done[1:14:49] Where to find KristinEpisode resources:Ethos Medical AestheticsJust a Pinch podcastIG: @injectorkristin💪 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
Nov 23, 2023 • 5min
Quick Wits: Stress-Free, Guilt-Free Holiday Meals (and Happy Thanksgiving!)
For my friends in the U.S., Happy Thanksgiving!Ready to conquer the holiday feast without compromising your nutrition goals?If you've ever felt overwhelmed by the abundance of food choices in a big holiday meal, tune in to today's episode of Quick Wits.We will equip you with the strategies needed to navigate the food avalanche that typifies holiday meals. I will guide you through a stress-free approach to indulging in abundant holiday meals and decode the psychological aspect of holiday feasting.Have you ever felt guilty for overindulging during the holidays? We tackle this and more for a guilt-free, stress-free holiday season.---“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
Nov 21, 2023 • 1h
Ep 124: How to Use Progressive Overload the RIGHT way to Build Strength and Muscle (Even in Fat Loss)
Are your workouts actually making you bigger and stronger? Why do some people gain muscle and strength so much faster than others?Today, we’re diving into the concept of progressive overload—what it is, why it’s important, and how to implement it in your training program.I’ll explain the science behind how it drives muscle growth and strength gains and then provide specific methods for progressively overloading your workouts by increasing weight, reps, sets, intensity levels, and other creative approaches. These strategies apply to all training levels, from beginner to advanced. Finally, I’ll go over how you can use this principle even during a fat loss phase.If you want my free detailed guide on progressive overload that you can download and reference whenever you want, just use the link in my show notes under Episode Resources or go to witsandweights.com/free.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:20] What is progressive overload?[4:01] Stress recovery adaptation[10:06] The four things that occur during adaptation[14:23] The relationship between strength and hypertrophy[18:14] Progressive overload for beginners[23:30] Programming for progressive overload[29:00] Progressing by weight[30:42] Progressing by reps[35:16] Progressing by sets[38:48] Progressing by intensity[46:16] Mind-muscle connection[48:43] Post-activation potentiation[49:30] Accommodating resistance[51:31] Combining the progression variables[53:29] Training during a fat loss phase[59:15] OutroEpisode resources:Free Progressive Overload Guide – https://witsandweights.com/free/progressive-overload-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
Nov 20, 2023 • 4min
Quick Wits: Can You Have Too Much Protein?
Can you have too much protein?We answer that question in today's episode!We're exploring the optimal protein range for muscle growth, shedding light on the balance between protein, fats, and carbs, and debunking the myth of protein-induced kidney damage. This episode is all about achieving dietary balance, ensuring you're nailing your minimums without neglecting other vital nutrients in the pursuit of protein. So, if you're looking to strike the right dietary balance, support your training, and boost your overall health, this is an episode you won't want to miss!---“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
Nov 17, 2023 • 52min
Ep 123: The HIDDEN Barriers Holding You Back with Mike Millner
What's REALLY holding you back from achieving your fitness goals? Is a short-term focus on "weight loss" setting you up for long-term failure?Today, I'm extremely excited to welcome to the show Mike Millner, a high-level nutrition coach and a business coach who has a gift for understanding the personality-based needs of his clients and where people are in their journey. In this episode, Mike and I unpack the DNA of success to understand why so many of us fail at hitting our health and fitness goals. Transformation goes beyond calories in and calories out, all the way to the hidden barriers that hold us back. We're talking about the mental game. This is a 'how-to-crush-your-goals-and-redesign-your-identity’ conversation.Coach Mike has experienced the highs and lows of dieting and fitness and has learned how to overcome the psychological barriers and challenges that prevent most people from achieving their goals. He is the founder of Peak Optimization Performance or POP and the voice behind the top-rated Mind Over Macros podcast, where he shares his insights and expertise on nutrition, training, and, most importantly, mindset. He aims to help as many people as possible navigate life as healthy individuals in a sustainable and enjoyable way.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:01] The moment his mindset shifted to confidence[5:25] Mental vs. physical transformation[8:17] Energy balance and CICO in long-term goals[13:18] "Grit" vs. willpower in goal setting[16:01] Top psychological barriers to fat loss[18:21] Use of SMART goals and other theories[23:23] Mental cycles, like training cycles[26:35] How "mental diet" affects physical health[30:01] Fear of success in fitness[34:59] Power of language and self-talk[39:16] Gratitude and positive psychology[42:30] Short-term wins vs. life-long habits[45:35] Mindset in muscle building[48:21] What would Mike be doing if he didn't become a fitness coach[50:33] Where to learn more about Mike and his work[51:21] OutroEpisode resources:Mike's podcast – Mind Over MacrosIG - @coach_mike_millner💪 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
Nov 16, 2023 • 4min
Quick Wits: Routine and Discipline vs. Monotony and Boredom
Are you stuck in a fitness rut, repeating the same workouts and meals without any joy?What if there were a way to keep your routine without surrendering to monotony?In this episode of Quick Wits, I share my story of finding balance between discipline and boredom, in both the gym and the kitchen. I’ll show you how routine can be enjoyable, productive, and far from monotonous.We'll examine the psychological aspect of movements and the importance of recognizing when a routine becomes too stressful or hinders recovery and needs a switch. We delve into how introducing variety, whether it's changing your squat movements or adding novelty to your meals, can be the antidote to monotony. After all, we are human beings who crave a bit of fun and change.Tune in to learn this powerful distinction between routine and monotony to help you build sustainable practices.---“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
Nov 14, 2023 • 24min
Ep 122: Cholesterol for Building Muscle (Eggs and Gains)
What is the link between cholesterol and muscle growth?Today, we will explore whether increasing dietary cholesterol can promote muscle growth and strength gains. In several studies, higher cholesterol intake has been linked to increased lean mass and strength, potentially by improving muscle cell integrity and boosting repair signaling pathways. We know that dietary cholesterol does not negatively impact blood cholesterol or heart disease risk, though stay tuned for one thing in your diet that might. Today is all about the muscle-building side of cholesterol.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:37] Myth on the effects of dietary cholesterol[5:12] Dietary cholesterol and muscle gain[13:40] The effect of higher cholesterol intake[15:01] The effects of statins[16:01] Lower cholesterol intake of vegetarians[17:45] Sources of cholesterol[23:30] OutroEpisode resources:Join the Wits & Weights email listMeno Henselman's article “Is cholesterol the forgotten anabolic?”💪 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
