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
Sep 5, 2023 • 42min
Ep 102: Q&A – Home Strength Training, Supplements, and Nutrition Hacks
Today, we are doing a Q&A to answer questions from the free Wits & Weights Facebook community, emails, and messages from listeners.We have questions from four listeners about training at home with a video vs. your own program or a template, how supplements impact your immune system based on dosing, some of MacroFactor’s features and how they actually work, and options for grains and cereals as a carb source. I’m sharing some of my favorite strategies for all of these, and refer to a few past episodes if you want to dive deeper into specific topics.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:02] How should I program my home workout?[13:48] Do exogenous antioxidants (supplements like Vitamin C) negatively impact the immune system when consumed in high quantities, and how much is too much (if there is a case of “too much”)?[21:54] Does MacroFactor allow you to pre-log the day before?[25:41] Is it only via your body weight that it figures out how to change calories and macros?[29:57] Can you change the macro amounts? For example, I eat pretty high protein for my weight, as I am a petite female. Or does it do a standard like 1 gram per pound?[32:09] Aside from oatmeal, are there any other cereals or grains that we can incorporate? Also, do high-protein cereals such as Kashi Go ( which I love with plain Kefir or Greek yogurt) or Magic Spoon offer an acceptable alternative? I guess the main question would be, should we avoid going down the cereal/granola aisle and stick with plain oats?[41:00] OutroEpisode resources:Wits & Weights Facebook communityMacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeksEp 98: Is Your Food Logging App Sabotaging Your Fat Loss and Physique Goals?Ep 6: Set Your Fitness and Nutrition Habits on Autopilot💪 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 1, 2023 • 1h 10min
Ep 101: The Truth About Post-Partum Recovery and Exercise After Childbirth with Peter Lap
In this episode, I talk to UK post-partum recovery expert Peter Lap. Peter will dispel myths and offer post-partum recovery tips, from diastasis recti to women's specific health concerns.We'll explore the physical, mental, and emotional journey after motherhood, challenging your assumptions and changing your view of women's health and fitness. This episode is also for men since we all want to support the women in our lives.Peter is an expert in postpartum recovery with 12 years of experience. He has authored hundreds of articles on post-partum recovery, diastasis recti, and back and neck discomfort. He also advocates for more affordable access to women's health professionals.Peter hosts the Healthy Post Natal Body podcast, which interviews experts and answers listener questions on post-partum topics. He has also appeared on various podcasts, radio shows, and panels.__________Click here to apply for coaching!__________[2:02] Becoming a male expert in women’s post-partum recovery[6:57] Understanding and managing diastasis recti[14:01] Effects on the core muscles, alignment, and core function[17:49] Basic exercises for core and glute strength[23:31] Training protocol for women who trained during pregnancy[25:36] Post-partum recovery: timelines, misconceptions, strategies[28:26] Measuring diastasis recti and testing muscle functionality[31:20] Progression for postpartum recovery[37:01] The societal pressure to lose baby weight post-partum[42:03] Addressing and coping with post-partum depression[50:20] Unethical practices toward post-partum women in the health industry[55:30] Advocacy for better post-natal health support[58:39] Key insights from the Healthy Post Natal Body podcast[1:03:26] The question Peter wished Philip asked him[1:05:50] Where to learn more about Peter[1:08:58] OutroEpisode resources:Peter’s website – free program after you sign up for 90 days, then goes deeper after the 3 months, then ~$10/mo for 5 months - https://www.healthypostnatalbody.com/The Healthy Post Natal Body podcastEmail: peter@healthypostnatalbody.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
Aug 29, 2023 • 1h 1min
Ep 100: 5 Lessons on Building Muscle and Losing Fat from 100 Episodes
This is the 100th episode of the Wits & Weights podcast, and it’s going to be epic!Today, I’ll cover not just one topic but five, taken from lessons I’ve learned since publishing the first episode of Wits & Weights almost two years ago.We will uncover 5 of the most important and recurring themes related to evidence-based nutrition, training, and mindset that come up on the show and that listeners are always asking about. I will also mention three episodes related to each lesson, and I’ll give you my current thoughts and strategies on each topic, including the main takeaways you can take action on today.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:07] Listener reviews[7:55] Lesson 1: The importance of energy availability[12:59] Lesson 2: Evidence doesn't always mean science[26:34] Lesson 3: There is magic in maintenance [35:10] Lesson 4: Nothing matters if you can't be consistent.[45:52] Lesson 5: Your health is the most important investment[1:00:30] OutroEpisode resources:COACHING GIVEAWAY! Enter code “EPISODE100” and get an extra month of coaching, a free tub of 1st Phorm protein powder, and a 12-month subscription to MacroFactor when you sign up for our popular 6-month 1:1 coaching program.Lesson 1: 58, 76, 86Lesson 2: 80, 84, 92Lesson 3: 66, 69, 77, 98Lesson 4: 70, 72, 74Lesson 5: 32, 51, 95💪 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
Aug 28, 2023 • 32min
Bonus Episode: The Carnivore Diet and Why Most Rigid Diets Fail
Today's episode was an answer to a question posted in the Wits & Weights Facebook community as part of the #AskPhilip weekly thread where I answer member questions live every Friday.If that sounds like something that would help you too, search for Wits & Weights on Facebook or click here to join the group. It’s totally free and you’ll have the chance to ask me specific questions for your situation and get direct, no-BS answers to take your results to the next level.Here's the full question:What are your thoughts on the carnivore diet? Specifically, I adhered pretty strictly to the carnivore diet for about four months a few years ago. I lost about 15 pounds, had some improvements in my blood work (triglycerides - of all things - came down significantly), some improved digestion (after initial 2 weeks), etc. Didn't maintain it because it was just too restrictive long term. My question is, do you think people's success on the diet is mostly just incidental due to the reduction in total caloric intake (i.e., eating more satiating whole food) and the general benefits of reducing carbohydrate intake for folks that may be more insulin resistant?Or do you think there's something more specific going on with the carnivore diet that's resulting in benefits for some people (at least for as long as they are able to adhere)? Reason for the question is I've lost just about as much weight by getting serious about my calorie and macro tracking in the short time we've been working together, while eating a much more balanced and sustainable diet (albeit fairly low carb, given my specific family history and metabolism).Listen to the episode for my answer!Episode resources: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
Aug 25, 2023 • 1h 18min
Ep 99: How to Make Fat Loss Feel Easier to Get and Stay Lean with Brandon DaCruz
In this episode, Brandon DaCruz, an online nutrition and physique coach, discusses strategies for making fat loss feel easier. Topics include the importance of energy balance, proactive dieting, energy density and food choices, constructing fat loss diets with a whole foods approach, and the significance of tracking in body composition progress. The podcast also emphasizes the role of psychology and physiology in coaching, as well as the complexity of the human body and building relationships for success.
Aug 22, 2023 • 48min
Ep 98: Is Your Food Logging App Sabotaging Your Fat Loss and Physique Goals?
Today, we are going to explore the value of using a food logging app as a tool to serve you in reaching your health and physique goals, and how many people hate the idea of food tracking because most apps completely fail in this mission.I'll discuss the importance of food logging, what the science says, and why most food logging apps fail, not just in features and usability but also because they are not based on body composition science, don't adjust to you and your goals, and encourage an all-or-nothing approach that leads to failure every time you use them.I'll then talk about MacroFactor, the food-logging app that changed my life and helped me transform faster and more successfully than I imagined possible. I think MacroFactor is the only app that fills the gaps in other apps because it was built from a different perspective by nutrition and physique scientists. I've used it since it launched, all my clients use it, and in full disclosure, I'm an affiliate because I recommend it to everyone who wants to attain their goals quickly and easily. To find out why it's a cut above the rest, make sure to listen to the whole episode.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:32] Why you should track your food intake[7:09] The areas where tracking apps fall short[13:50] How MacroFactor changed my life[23:38] Easy food logging with MacroFactor[26:30] The app is fast and requires fewer taps to use[29:10] True weight trend with the weight trend algorithm[31:37] Metabolism tracking with the expenditure algorithm[36:33] Dynamic adjustments based on your data[38:06] Full macronutrient tracking, including targets[39:37] How MacroFactor creates a positive feedback loop[41:13] Other features worth mentioning[43:30] Why a nutrition coach would recommend MacroFactor[47:36] OutroEpisode resources:MacroFactor app – use code WITSANDWEIGHTS to extend your free trialEp 78: Stress-Free Macro Tracking, Nerding Out on Metabolism, and Fitness Science with Greg NuckolsEp 95: How Carol Lost 20 Pounds and 14% Body Fat, Set a Lifting PR, and Gained Food Freedom in Her 40s💪 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
Aug 18, 2023 • 60min
Ep 97: The Fun Side of Fitness and Finding Your “Optimal” with Dai Manuel
Dai Manuel, an extraordinary blend of business acumen and contagious enthusiasm, discusses balancing personal and professional roles, the role of 'fun' in fitness, and finding 'optimal' in life and fitness. Practical strategies for finding balance while living a fit life and coping with constraints in achieving personal goals are also explored.
Aug 15, 2023 • 32min
Ep 96: Why Reverse Dieting Fails for Fat Loss (And What Actually Works)
Today’s episode is about reverse dieting. This popular but controversial concept claims to boost metabolism, prevent weight regain, and make future weight loss easier by gradually increasing calorie intake after a period of calorie restriction.I will discuss why reverse dieting does not work as advertised, the misconceptions behind it, and an alternative to reverse dieting that is more adaptive, less stressful, and allows your metabolism to recover more quickly from a fat loss phase, as well as scenarios where some of the approaches from reverse dieting might still be helpful, but for entirely different reasons.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:05] What is reverse dieting, and how it actually works[4:52] Does reverse dieting really "fix" your metabolism?[6:46] Does it boost your metabolism?[8:26] Does it prevent weight regain?[10:32] The four illusions that make it seem like reverse dieting is effective[15:52] Stephanie shares her experience with her one-on-one nutrition coaching with Philip[16:37] What is a recovery diet, and why it is better[20:04] What is dynamic maintenance[22:05] Psychological and physiological benefits of recovery dieting[23:27] What to expect when you come out of a fat loss phase, and some scenarios[27:17] Recommended tool to track your progress[31:33] OutroEpisode resources:MacroFactor app – use code WITSANDWEIGHTS to extend your free trialEric Trexler's article – Reverse Dieting: Hype Versus Evidence💪 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
Aug 14, 2023 • 30min
Bonus Episode: How to Build Muscle Over 40 for a Leaner Physique
This bonus episode is from my appearance on Lisa Franz’s podcast, Nutrition & Life, where we discussed the principles of strength training and nutrition for people over 40.Lisa was also on my show back on episode 75, “How to End the Extreme Diet Cycle and Embrace Balance,” so check that out.Enjoy the episode! 💪 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
Aug 11, 2023 • 1h 1min
Ep 95: How Carol Lost 20 Pounds and 14% Body Fat, Set a Lifting PR, and Gained Food Freedom in Her 40s
Today, I’m excited to share a motivating chat with Carol, my client. She’s a teacher, a mom of two wonderful kids, and a happy wife for 26 years. When she’s not in the classroom, Carol might be walking on the local greenway, hiking, reading, cooking, baking, or practicing yoga. But what impresses me most is her passion for strength training, which shows her commitment and perseverance.Carol achieved amazing results in four months. She dropped 23 pounds of fat and gained 3 pounds of muscle, lowering her body fat from 30% to 16%. Carol learned to eat well, manage her macros, and overcome unhealthy habits. She also reached impressive strength goals, like bench pressing a personal best, doing 10 pull-ups in a row, and finding new confidence in herself and her skills.Her journey isn’t just about personal wins, though, it’s about the positive influence she’s become on her children, the mental resilience she’s developed, and her relentless pursuit of goals she once thought were unattainable. Carol’s story is a beautiful example of the physically AND mentally transformative power of strength training and fueling your performance.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:55] Carol's fitness journey[6:44] Introduction to strength training[8:21] Discovery of Wits & Weights[11:29] Setting personal goals[13:29] Nutrition and health strategies[21:51] Navigating the fat loss phase[28:32] Celebrating body recomposition success[33:31] Transitioning to the maintenance phase[40:01] Mindset changes and personal growth[42:58] Importance of community[46:05] Managing stress through fitness[48:27] Advice for fitness beginners[51:01] Importance of strength training and online coaching[54:32] Surprising outcomes from your fitness journey[56:36] The question Carol wished Philip had asked[59:51] Where listeners can learn more about you and your work[1:00:33] OutroEpisode resources:Wits & Weights Facebook community - say hi to CarolMacroFactor – use code WITSANDWEIGHTS to extend the free trial STRONGER training program – use code WITSANDWEIGHTS for $5 off 💪 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
