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
Oct 26, 2023 • 6min
Quick Wits: Which Whey Protein Should You Use (Isolate, Concentrate, or Hydrolyzed)?
What's the difference between whey protein isolate, whey protein concentrate, and hydrolyzed whey? And what about casein protein? You'll get your answer in this episode.This is the very first mini-episode of the Wits & Weights podcast.You'll find these extra “Quick Wits” episodes dropped in your feed during the middle of the week to give you a very short, actionable strategy in less than 3-5 minutes.My intent is to 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 extra 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
Oct 24, 2023 • 58min
Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)
Today, I will be going over my recent micro-cut, which was a 14-day rapid fat loss phase, how to set it up, and all of my results, including how well I was able to adhere to the protocol and how I handled nutrition, how all my measurements changed including the fat loss itself, changes in biofeedback, my training, and the results of the group challenge we ran concurrently with my self-experiment, where 7 participants of the Wits & Weights Facebook community did their own fat loss phases along with me following the same protocol.Then, I’ll talk about some of the limitations and findings of aggressive dieting, and the seven lessons I learned that will help anyone following such a protocol to get through it successfully, mitigate hunger, and hold onto as much muscle as possible.If you want the exact protocol I followed, just click the link in my show notes or go to witsandweights.com/free to download it.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:48] Shoutout to Weight What? Podcast[4:26] Recent five-star reviews[6:59] Background and purpose of the micro-cut experiment[9:32] Preparing for the micro-cut[15:15] Training during fat loss, and intake targets[18:37] Initial observations on the serious deficit of the micro-cut[22:07] Results with flexible refeed days[25:06] The before and after measurements[34:17] Decline in biofeedback during the fat loss phase[37:52] Personal experience and training routine[39:31] Shredtober 14-day fat loss challenge results[42:57] Adherence to calorie and protein intake during the challenge[45:40] Future goals and recommendations for participants[50:10] Warnings about aggressive dieting[52:43] The seven lessons and recommendations for the rapid fat loss micro-cut[56:18] OutroEpisode resources:Ep 112: The Perfect Meal PlanMy Rapid Fat Loss GuideWeight What? 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
Oct 20, 2023 • 1h 13min
Ep 115: He Lost 15 Lbs, 8% Body Fat, and Built Lifelong Strength with Barbell Training in His 40s
Today, I’m sitting down with my friend, fellow lifter, and client, Tony Perri. We first met in Andy Baker’s Barbell Club, where we soon realized our unique personalities complemented and pushed each other to new heights of strength, health, and physique. In this episode, we’ll discuss his transformative journey, the intricacies of nutrition and barbell training, and the mental hurdles. Tony’s insights, which at this point are at the core of his being, could radically change your perspective and approach to fitness, nutrition, and health.Tony played various sports throughout his life. In his 30s, he competed in obstacle course races after doing calisthenics for a few years. He realized that functional bodyweight training and occasional competitions provided diminishing returns and little carryover to regular life. Barbell training became his central training mode due to its incredible carryover and longevity benefits. It boosts his confidence, making him a better spouse, father, and business operator.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:55] Evolution of fitness interests over a decade[6:14] Decision to embrace barbell training[8:03] The guiding role of curiosity in life[10:44] How discipline in the gym translates to life[16:28] What was and wasn’t learned from a nutritionist[19:06] Reasoning for not seeking a coach in Starting Strength[24:07] The balance between making progress and hitting PRs, and being your own worst critic[31:11] Combining intuitive eating and tracking for nutrition[38:14] The role of nutrition and sleep in recovery[42:36] Overcoming mental hurdles during a cut[45:54] Top three educational takeaways from body composition improvement[54:28] Mental challenges and breakthroughs in barbell training[57:22] Unexpected benefits of switching to barbell training[1:06:50] What question did Tony wish Philip had asked[1:11:02] How to connect with Tony[1:12:36] OutroEpisode resources:Wits & Weights Facebook community – say hi to TonyBaker Barbell Club – Andy Baker’s community that Tony and I are in; recommended for ALL lifters who want effective programming💪 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
Oct 17, 2023 • 26min
Ep 114: Can Rapid Fat Loss (Aggressive Dieting) Be Sustainable?
Today, we are talking about expanding your comfort zone in an entirely achievable AND sustainable way so that what might seem extreme or out of reach today will one day be part of your everyday, ordinary routine. I’ll use my rapid fat loss phase as an example of how this process works.We just finished a challenge where we had about 30 members of the Wits & Weights Facebook community following along or running the protocol themselves, so I will be using direct quotes from their experience to give you context as to how what seems extreme may not be depending on the foundations you’ve already developed.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:36] Expanding comfort zone for personal growth and self-improvement[10:16] Expanding your comfort zone through behavioral change[11:40] Avoiding the extreme zone and setting yourself up for failure[14:47] Rapid fat loss vs. extreme crash diets[17:15] Success in the rapid fat loss challenge[22:05] Expanding comfort zone for sustainable self-improvement[24:38] OutroEpisode resources:My Rapid Fat Loss GuideYou Can’t Screw This Up by Adam BornsteinEp 104: Fat Loss vs. Weight 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
Oct 16, 2023 • 1h 9min
Bonus Episode: The Secret Science of Gains and a Slap to the Face of the Fitness Industry
This conversation is from my appearance on Dustin Lambert’s and Dwayne Ulrich’s Working Weights LLC Podcast, where I received the most epic, flattering introduction any guest could ever receive, complete with background music, as a nod to my own tradition of detailed, credibility-building introductions of my guests.In the spirit of Dustin’s intro, let me just describe this as a game-changing episode like you’ve never heard before, where we dropped some serious knowledge bombs on leveling up your health and fitness using evidence-based practices. Forget the myths; we cut through the noise, giving you actionable, science-backed strategies to crush your goals and take control of your health journey like a boss.By the way, Dustin was also on my show back on episode 71, “How to Achieve Peak Performance and Wellness with Dustin Lambert,” so search the archives for episode 71 to hear that. 💪 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
Oct 13, 2023 • 54min
Ep 113: Barbell Training for Physical Therapy and Injury Prevention with John Petrizzo
Today, I welcome John Petrizzo, a physical therapy advisor/coach of mine whom I met in Andy Baker's barbell club. John will debunk common myths about strength, recovery, and mobility. He’ll explain how to merge rehab and strength training to prevent injuries. You’ll learn why strength is a fundamental attribute that affects every aspect of your life, from post-surgery recovery to traditional PT to overall function and performance. John is a Physical Therapist, Certified Strength and Conditioning Specialist, Starting Strength Coach, and an Associate Professor in the Department of Health and Sport Sciences at Adelphi University. He holds a B.S. in Exercise Science from Hofstra University, where he was a member of the football team and a Doctorate in Physical Therapy from the New York Institute of Technology.John has worked in the fitness industry since 2006 and has helped many clients achieve their health, fitness, and sports performance goals through barbell training. In 2012, he began competing in powerlifting. __________Click here to apply for coaching!__________Today you’ll learn all about:[2:34] Combining physical therapy and barbell training[7:46] Benefits of barbell training for the average person[12:02] Counterintuitive lessons on human strength and mobility[16:37] General philosophy on post-surgery recovery and linear progression in lifting[25:58] Importance of strength as the primary physical attribute affecting human performance[29:18] Limitations of mainstream fitness and PT methods[33:03] Prescribing barbell training in a rehab setting[35:12] Patients' reactions to barbell training as part of their rehab[36:15] Differences between mobility and flexibility[40:39] How physical therapy knowledge improved an athlete's performance [45:30] How barbell training influences clinical reasoning in physical therapy[47:06] Barbell training's role in injury prevention and reducing the recurrence of injuries[49:17] One question John wished Philip had asked[52:00] Where listeners can learn more about John[53:08] OutroEpisode resources:Progressive Rehab and Strength - https://www.progressiverehabandstrength.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
Oct 10, 2023 • 48min
Ep 112: The Perfect Meal Plan for Building Muscle and Losing Fat
Today, we will unlock your physique's full potential without being a slave to restriction! I’ll explain why those one-size-fits-all diet plans are holding you back, and arm you with the science-backed strategies you need to customize your own “perfect” meal plan, a dynamic and flexible meal plan, that balances your energy needs, macros and micros, fuels your workout performance, and supports your metabolism.And it’s not just about food. You’ll learn psychological tactics that will keep you adhering to your plan, smashing those plateaus, and tasting the freedom of flexible dieting. If you're tired of feeling stuck in a meal-planning box and want to turbocharge your journey to your ideal physique without restriction, save this episode as your game plan. Most importantly, listen all the way through because there is so much gold here in terms of strategies plus the exact step-by-step method I like to use to construct the perfect meal plan.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:33] The template meal plan[5:18] The importance of personalized nutrition[8:56] Psychological strategies for crafting your perfect meal plan[10:35] The classic 80/20 principle[13:17] Default meals as an emergency strategy[16:26] Batch cooking as an act of self-care[19:31] Shifting the perception of food as fuel, not a reward.[21:47] Utilizing social accountability[22:35] Documenting dietary variables[23:13] The one more rule, and overcoming decision fatigue[28:01] Using your app as a meal planner[29:34] Setting calorie needs, macros and micros[35:54] Simplifying food choices and measuring portion sizes[38:17] Map out your meals, including indulgences[43:47] Listen to your body's signals for dietary adjustments[47:14] Outro Episode resources:Ep 110: Macros Aren’t Enough – Flexible Dieting vs. IIFYM https://www.witsandweights.com/email – reply to the welcome email and ask for the FREE guides from episode 110MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)💪 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
Oct 9, 2023 • 30min
Bonus Episode: My 14-Day Rapid Fat Loss Protocol (Aggressive Dieting for Lifters)
This bonus episode gives you my 14-day protocol for rapid fat loss, as presented during a kickoff call for a challenge in the Wits & Weights Facebook community.This protocol is NOT for everyone. It's intended for lifters who know how to build muscle and understand how to track and log their food. It's also for people who haven't been dieting recently (you've been at maintenance or surplus calories for a while).You'll learn everything you need to know to lose, on average, 3-5 lbs (or more) of pure fat over just 2 weeks, including:The two most important things to get right for rapid fat lossThe EXACT steps to determine your calories and macros for each day of the protocol and how to setup MacroFactorWhat to do each day of the 14 days to hold onto as much muscle as possible and lose fat successfullySome nutrition strategies you can use to make it easierIf you want the entire guide for this protocol, including the macro tables to easily determine your targets, click HERE.Download your free Rapid Fat Loss guide here.💪 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
Oct 6, 2023 • 1h 2min
Ep 111: Use This "Anti-Diet Athlete" Mindset to Lose Fat Naturally with Sherry Shaban
Joining me today is Sherry Shaban, an extraordinary fitness and life coach who’s battled back from the brink of paralysis to transform her body and her entire outlook on life. We met when she recently had me on her podcast, Fall In Love with Fitness, so I’m excited to talk to her again today.Sherry will challenge your conventional wisdom on dieting and fitness as we examine why diets fail and what you can do differently. We are unpacking the nuances of ‘transformation’ versus ‘results’ and how to move from a life of limitations to endless possibilities. From the role of intuitive eating to overcoming chronic pain to the habits that define successful “athletes” in all walks of life, this is a holistic conversation about optimizing your performance from the inside out.Sherry Shaban is an osteopath and an anti-diet health and life coach from Montreal, Qc. She is the founder of the Fall in Love with Fitness Podcast, the HIIT Decks™ App, and Make Peace with Food™, the leaders in an Anti-Diet approach that rewires the brain’s relationship with food to release bodyweight struggles forever naturally. __________Click here to apply for coaching!__________Today you’ll learn all about:[3:23] How adversities shaped Sherry's life and mindset[6:54] What it means to be an athlete[11:33] The impact of identifying as an athlete[14:15] The difference between transformation and results[19:24] Working toward a short-term result[22:37] Why diets fail and alternatives[28:33] Busting a dieting myth[32:05] Switching to intuitive eating[37:24] Diet restrictions[39:27] Differentiating emotional and physical hunger[50:25] Transformation and focusing on food that serves us[54:10] Protection mode[56:30] Aligning to your needs and extracting habits[58:14] The question Sherry wished Philip had asked[1:00:25] Where to learn more about Sherry[1:01:01] Outro Episode resources:Website: www.sherryshaban.com IG - @sherryshabanfitness💪 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
Oct 3, 2023 • 34min
Ep 110: Macros Aren’t Enough – Flexible Dieting vs. IIFYM
Today, the battle between Flexible Dieting and If It Fits Your Macros (or IIFYM) is on. You’ll discover why the freedom to eat your favorite foods and only tracking macros isn't enough to achieve real, life-changing health. I will compare the glaring differences between flexible dieting and IIFYM so you can fuel your body for peak performance, physique, and longevity and make friends with foods that serve you and your values.__________Click here to apply for coaching!__________Today you’ll learn all about:[1:44] What is IIFYM[5:01] Personal experience with tracking macros[7:00] Importance of fiber and its health benefits[8:50] Transitioning to the flexible dieting approach[10:57] Quote about flexible dieting from Alan Argon's book [12:02] Different approaches to tracking and precision in flexible dieting[16:47] Tracking fiber for improved health and fat loss[18:25] Setting a maximum for saturated fat intake and tracking micronutrients[19:24] Tracking workout nutrition and biofeedback[21:52] The impact of meal timing and food choices on digestion[24:10] The importance of sustainable and flexible dieting approach[25:14] How do you do flexible dieting?[31:01] Free 30-minute breakthrough session to achieve your fitness goals[32:47] OutroEpisode resources:Ep 80: Flexible Dieting, Evidence-Based Nutrition, and Protein Strategies with Alan AragonEp 59: Why You Should Track Your FoodBook: Flexible Dieting (Alan Aragon)MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)💪 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
