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 3, 2023 • 34min

Ep 107: Injury-Free Running AND Better Body Composition? Sign Me Up! With Louise Valentine

I'm excited to welcome back Louise Valentine, my first interview guest who I didn't already know personally, way back in Episode 26, to catch up on her incredible accomplishments and discuss new and exciting strategies and considerations for female endurance athletes, especially women 35 and beyond. She empowers them by dispelling industry stereotypes and reaching a zero-injury rate. For background, Louise Valentine is a best-selling author, published researcher, and award-winning sports medicine, exercise science, holistic health, and performance expert. She is the 2023 American College of Sports Medicine Practitioner of the Year. Her website, BreakingThroughWellness.com, helps active women 35 and older manage hormone shifts and improve health, body composition, and running with less stress!Louise's courses and coaching are for you if you can't stand hormones affecting your health, fitness, or endurance performance. __________Click here to apply for coaching!__________Today you’ll learn all about:[3:19] Earning the ACSM Practitioner of the Year Award[5:10] Contributions to a new sports medicine textbook [6:38] Strategies for active women with excess weight and hormonal changes[8:34] Energy-first approach and aligning running goals with physique goals[10:15] Strategic calorie reduction[11:51] Client results[12:47] Addressing myths in female-specific exercise strategy for women 35+[17:49] Understanding hormonal changes and taking control of health[22:29] Science-based training and injury prevention for 35+ female runners[27:19] Dynamic functional lifting[30:08] Strategic layout for body composition and performance[31:25] Gut health struggles and the importance of nourishment[36:37] The importance of lifting heavy for female endurance athletes[41:05] The question Louise wished Philip had asked[41:50] Where to learn more about Louise[42:50] OutroEpisode resources:Free blog articles, videos, mini-courses & a 4-month 1:1 learning experience at BreakingThroughWellness.comEp 26: Sustainable Fitness, Physiology, Fat Loss, and Running at Any Age with Louise Valentine💪 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

Sep 19, 2023 • 33min

Ep 106: Eating Out While Staying Lean (Even During Fat Loss)

Today, we are diving into a topic that affects everyone. We all know that sticking to your nutrition goals is not something we do in a lab, it’s a battle fought in our everyday lives. And one thing that will always exist in our lives is eating out. Whether it's a business dinner, a social gathering, or a trip, dining out can feel like an overwhelming potential roadblock in the middle of your otherwise day-to-day routine.But what if I told you that you don't have to choose between enjoying a meal out and engineering that ideal physique you're working so hard for? You can develop a few helpful skills to master the art and science of eating out without missing a beat.We're talking planning, tracking, real-time decision-making, and even some tricks you've probably never considered. I am arming you with practical strategies, and you'll wonder how you ever dined out without them. By the end of this episode, you'll have a toolkit that will make eating out enjoyable and aligned with your goals.So, if you're ready to take control of your dining experiences and fuel your performance, both inside and outside the gym, then tune in to today’s topic.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:11] Planning ahead[4:30] Research the restaurant or menu ahead of time[7:00] Pre-log your meal[15:30] Strategies for making decisions in real-time dining scenarios[18:32] Business dinners or dinner out [19:59] Navigating social gatherings [22:45] Tips for travel[24:12] Creative hacks[27:58] Key takeaways[31:52] OutroEpisode resources:MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)Ep 20: How to Stay On Track with Meals, Fat Loss, and Fitness No Matter Where You AreEp 93: Ditch Alcohol for a Physically and Mentally Healthier Life with Karolina Rzadkowolska💪 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

Sep 15, 2023 • 1h 4min

Ep 105: Ladies! You CAN Build Incredible Strength and Vitality in Your 40s, 50s, and Beyond with Cheryl Ilov

Today, I am speaking with Cheryl Ilov, a dynamic force who challenges the misconceptions of aging, fitness, and the power of the female spirit. She is a physical therapist, martial artist, dancer, and author. With over 20 years of experience in private practice, she has helped thousands of clients recover from pain and injuries by integrating the science of physical therapy with the art of movement.Cheryl is also a second-degree black belt in an ancient Japanese martial art called Ninpo Tai Jutsu, which she began training at 47. She is the author of two books: “Forever Fit and Flexible: Feeling Fabulous at Fifty and Beyond,” and “The Reluctant Ninja: How A Middle-Aged Princess Became A Warrior Queen.” She hosts The FemiNinja Project podcast, which is about overcoming obstacles, personal empowerment, restoring human dignity, and alternative health and healing.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:40] Cheryl's passion for self-mastery[7:15] Misconceptions about aging, fitness, and being a woman[10:43] Definition and significance of the somatic movement[13:27] Your perspective on vitality[17:14] Top 3 recommendations for enhancing vitality[22:44] Starting martial arts training at 47[29:05] Your unique challenges as the only woman in your martial arts class[35:09] Breaking gender barriers in martial arts[41:39] Comparison of Ninpo Tai Jutsu with other martial arts forms[44:30] Overcoming intimidation for women in martial arts[49:45] Practical application of martial arts in real-life threats[54:37] Safety and empowerment techniques for women[59:59] One question Cheryl wished Philip had asked[1:01:01] Where to learn more about Cheryl[1:02:37] OutroEpisode resources:Website: cherylilov.comLinkedIn: linkedin.com/in/cherylilovvitalityconsultant Podcast: The FemiNinja Podcast Books: Forever Fit and Flexible: Feeling Fabulous at Fifty and Beyond and The Reluctant Ninja: How A Middle-Aged Princess Became A Warrior Queen💪 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

Sep 12, 2023 • 42min

Ep 104: Fat Loss vs. Weight Loss

Today, we get into the very relevant differences between two terms that seem similar on the surface, fat loss and weight loss, but are polar opposites in terms of the behaviors you would take to achieve them.One of these can be downright destructive to your body, leading down a dark path that you’ve probably been down before, many times, that sacrifices your health and physique for the sake of hitting a number. The other drives you to make the changes you need and want to vastly improve your health and physique and do it in a sustainable, life-altering way that aligns with your body.We talk about the semantic differences in how we use language in the fitness industry regarding the terms ‘weight loss’ and ‘fat loss.’ We talk about why fat loss is more important than weight loss. We also talk about the dangers of crash dieting and yo-yo dieting, and how they can backfire and make it even harder to get the results you want. Finally, we talk about how to achieve fat loss to get the exact results you want without the negatives of weight loss.__________Click here to apply for coaching!__________[3:43] Weight loss vs. fat loss, definitions, and industry problems[7:51] Struggling with weight loss before the wedding[10:52] Unsustainable cycle of crash dieting and weight regain[12:30] The backlash against weight loss and extreme approaches[15:27] The debate between restrictive dieting and intuitive eating[17:23] Using a data-based approach for efficient weight management[26:32] Losing fat instead of losing weight[28:13] Combining strength training with proper nutrition for muscle-building[32:34] Recovery and stress management for a better physique[37:24] Focus on fat loss[38:09] Take action now for successful fat loss[40:23] OutroEpisode resources:Ep 88: Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique - https://www.witsandweights.com/88 💪 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

Sep 8, 2023 • 54min

Ep 103: What the Heck are Sweet Proteins? The New Natural Sweetener with Jason Ryder

Have you ever heard of sweet proteins? If not, you’re in for a treat, pun intended, as we dive into this topic with Jason Ryder, CTO and Co-Founder of Oobli, a food technology company building a new category of food and beverages based on naturally sweet proteins.You'll learn about sweet proteins, the science behind them, their health benefits, and where to find them. Jason will discuss sweet proteins' significance in our diet, how they will change the food industry, their health benefits, and how they're made.Jason had senior technological leadership roles at Amyris, Bolt Threads, and Hampton Creek / Eat JUST before Oobli. He received a B.S. and Ph.D. in Chemical Engineering from the University of Alabama and the University of California at Berkeley, respectively. Jason became Adjunct Professor and Executive Director of the Master of Bioprocess Engineering (MBPE) program in the Department of Chemical and Biomolecular Engineering at UC Berkeley in 2018.__________Click here to apply for coaching!__________[2:19] Interest and motivation in food technology and sweet proteins[6:16] The science of sweet proteins[10:24] Role and benefits of sweet proteins[14:21] Human propensity for sweetness and the added sugar dilemma[18:40] Health implications of sugar, artificial sweeteners, and sugar alcohols[20:28] Quantity of sweet proteins in products[27:41] Production process of sweet proteins[30:19] Challenges in scaling production and increasing awareness[33:27] Influence of academic role at UC Berkeley on his work[35:09] Impact of sweet proteins on the food industry[39:22] Addressing criticisms and skepticism[41:07] Excitement and future vision for the field of sweet proteins[42:10] Potential applications of sweet proteins in other foods and drinks[49:28] The question Jason wished Philip had asked[51:51] Where to learn more about Oobli[53:09] OutroEpisode resources:Website: Oobli Sweet TeasLinkedIn: https://www.linkedin.com/company/ooblifoods IG: @ooblisweetproteins 💪 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

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Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40

Episodes

Mentioned books

Ep 110: Macros Aren’t Enough – Flexible Dieting vs. IIFYM

Ep 109: Stop Making THESE Strength Training Mistakes with Andrew Romeo

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