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
May 31, 2022 • 57min
Ep 17: How to Get Stronger and Smarter in Less Time with Powerlifter Tyla Serro
I have the honor of hosting a very special guest, Tyla Serro, for the first ever interview on this podcast. Tyla is not only an engineering colleague of mine—we work for the same aerospace company—she finds time to train and compete as a raw powerlifter, placing second this March in the 2022 USPA Connecticut state championship in her weight class…and only missing first in a close tiebreaker against her training partner.I invited her on the show because I think her story is very relatable to those of us who are working professionals with busy lives, maybe a full-time job and a family, who still want to find a way to get “big, strong, jacked, swole, ripped, fit, tone, lean, healthy” whatever term you want to use. Tyla juggles work, family, and the challenges of life using a sustainable approach to training and nutrition, so I wanted to pick her brain on how she makes it all work.RELATED LINKSTyla Serro on Instagram @tylaserroRTL Powerlifting Training💪 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
May 17, 2022 • 25min
Ep 16: Overcoming Pain, Injury, or Surgery to Build Strength and Recover Quickly
Last year, I went under the knife for a microdiscectomy, a type of minimally invasive spine surgery where a portion of a herniated disc is removed using microsurgical tools.In this episode, I share my story of what happened, how I dealt with low back pain in the context of health and fitness, the surgery and recovery process, and lessons I learned along the way. I hope my story sheds light on some productive ways to think about pain and injury and even inspires you to consider multiple options when faced with a situation like this.Medical DisclaimerOne last thing. I am NOT a medical practitioner and am NOT dispensing medical advice in this podcast. Everything I say is my personal opinion and experience. Do NOT use this podcast as medical advice to treat any medical condition. Consult your own physician for any medical issues! Timestamps:00:00 - Intro06:18 - Different types of pain10:18 - Book recommendation for lifters dealing with pain12:10 - Things to try before considering surgery13:53 - My surgery process19:27 - Movement is the key to recovery20:51 - A surprise surgery two months later21:48 - One year after back surgeryRELATED LINKSBook about dealing with pain through screening and corrective movements:Rebuilding Milo: A Lifter's Guide to Fixing Common Injuries and Building a Strong Foundation for Enhancing Performance (by Dr. Aaron Horschig)Starting Strength article about "pin firing" for elbow tendinopathy:Elbow Tendonitis: How It Occurs and What to Do About It💪 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
May 3, 2022 • 32min
Ep 15: Maximize Your Lifting Sessions: Warmups, Supersets, Rest Periods, and More
Let’s say you’re a busy, working professional, perhaps in your 40’s with a family, a mortgage, and a high-stress job. But you want to improve your health through lifting and nutrition. That’s why you’re listening to this podcast!The last thing you want is a one-size-fits-all training program that has you lifting six days per week with 90-minute-long sessions. Something so out of whack with your current lifestyle is not exactly sustainable, and it’s a surefire way to bomb out within weeks if not days.On this podcast, we focus on maximizing your time, inside and outside the gym, for a sustainable, long-term approach you can stick to consistently. Results only come with steady application over time. That is the “first principle” of this whole deal, or else the rest is irrelevant.Therefore, you’ll probably want a training program that has you in the gym maybe 3 or 4 days a week (of course, if you can swing more and that makes sense for YOU, go for it) for maybe an hour, not counting commute time. Although we talked about the benefits of a home gym back in Episode 8, today I want to cover how to maximize your lifting sessions regardless of where you train so you can get the most out of your workout without it taking forever, while also producing the results you want.Timestamps:00:00 - Intro02:09 - Having a plan before you leave your house04:25 - Avoiding distractions and focusing on the work09:09 - Selecting programming that fits your schedule11:51 - Warmups: do you need them and how to do them19:16 - Supersets: a valuable time-saving approach for some movements21:52 - Rest periods: how long, avoiding distractions, and some hacks to save even more time💪 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
Apr 19, 2022 • 24min
Ep 14: Avoid These Common Mistakes That Sabotage Your Fat Loss Goals
As a follow-up to the last episode on losing weight without losing muscle, I want to address the frustration many of us have experienced with either not being able to lose weight or hitting a plateau, usually in the form of scale weight no longer going down.This is a complex, nuanced topic that ultimately comes down to understanding the root cause behind being unable to lose weight and taking back control so YOU can do something that will nudge your fat loss back in the right direction.That’s not to say this is your “fault” but rather that, 99% of the time, we just need to identify the problem so we can apply the right solution, and YOU are empowered to uncover the problem with the right tools and information. That is the goal of this podcast!Every fat loss phase is just a bit different, even for an individual. You may sail through and shed the pounds with ease, or you may struggle with fits-and-starts, ravenous hunger, and the feeling that there’s just something else going on beyond calories in, calories out.However, at the end of the day, it really is about energy balance. The challenge is identifying which SIDE of that balance (diet vs. metabolism) and accounting for recent changes and other factors that could mess with this balance, often in subtle ways like a sneaky ninja trying to sabotage your hard-earned progress.Before I get into the list, a few caveats. First, these reasons aren’t always in a vacuum: you may be experiencing more than one at the same time, and some of these may be interrelated. Second, I want to reiterate this isn’t a blame game; while a weight-loss stall ultimately comes down to energy balance, it can indeed be challenging to identify the true root cause, which often stems from something out of your control. My intent is to empower you to take back control.Timestamps:00:00 - Intro02:42 - The 20 common mistakes that sabotage your fat loss goalsRELATED LINKS:MacroFactor app for food logging and calculating expenditure (use discount code "WITSANDWEIGHTS")💪 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
Apr 5, 2022 • 33min
Ep 13: Losing Weight Without Losing Muscle
The last episode covered why gaining weight while training hard is an effective way to get lean by packing on muscle, increasing metabolism, and making it easier to lose fat later.Today we’re tackling the “losing fat” part of getting lean. If you haven’t listened to episode 12, go back and do that first. If you’re a newer lifter who is not extremely overweight, your best gains will come through hard strength training and eating at maintenance or in a slight surplus to improve your body composition. I recommend focusing on building muscle before you worry about losing fat.However, if you’re a late novice or intermediate lifter who has spent time in a building phase and is ready to “lean out” through a fat-loss phase, this episode is for you. After all, most of us want to maintain a healthy weight, and we can’t keep packing on muscle (along with some fat) forever. The body adapts, muscle-building slows down, and sometimes we need to “rev the engine” by taking a break, cutting some weight, and resetting ourselves for the next building phase.The challenge is losing weight at a reasonable pace while retaining as much of that hard-won muscle as possible through appropriate training and nutrition choices. Just as we want to maximize muscle size and growth while gaining weight, we want to minimize muscle loss and maximize fat loss while losing weight.Timestamps:00:00 - Intro02:39 - When to enter a weight-loss phase03:57 - How fast you should lose weight11:42 - Training and diet strategies to retain muscle17:29 - Metabolic adaptation and "diet breaks"21:58 - Biofeedback, especially as you get really lean23:35 - Recent and current fat-loss phasesRELATED LINKS:MacroFactor app for food logging and calculating expenditure (use discount code "WITSANDWEIGHTS")💪 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
Mar 22, 2022 • 45min
Ep 12: Gaining Weight to Get Lean
It seems that everyone wants to get “lean” these days. There’s almost an obsession with six-pack abs, visual muscularity, and thinness if you’re to believe the legions of fitness influencers who appear ready for an instant photo shoot on any given day.I’ve got nothing against maintaining a healthy weight, and in fact this podcast is all about finding a sustainable way to get stronger, build muscle, and stay healthy. But if you were to ask yourself, “what exactly is my goal when it comes to body composition?,” most of us would answer that we want to be lean, as in lower our body fat percentage.The reasons why are many, from improved performance and cardiovascular health to just feeling and looking good, often measured by whether we can fit into our favorite pair of pants again.But it often leads to a cycle of aggressive dieting and gaining back the weight (and then some) in an attempt to “see our abs” rather than a steady, consistent approach that results in “leanness” without the extreme dieting, hunger, and disappointment at failing to reach this coveted goal.Today I want to talk about a refreshingly sustainable, enjoyable approach to getting lean by gaining weight! This episode is all about the benefits of using a nice, long building phase to develop muscle, increase your metabolism, and set yourself up for a much easier dieting phase later on. You’ll be able to perform better in the gym, eat more, and eventually reach your goal without (as much) suffering.Timestamps:00:00 - Intro02:47 - The right and wrong ways to get "lean"09:22 - Why gaining weight is the sustainable approach20:58 - Recent successful 15-week building phase39:11 - Listener Q&A: wearables, calories, and dieting💪 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
Mar 8, 2022 • 25min
Ep 11: Your First Year of Lifting (Doing What Matters)
You decided to get stronger, improve your body composition, and become more healthy. You selected a simple but effective barbell-based strength training program and committed to consistent training. During your first year of lifting, there will be many new things to learn, habits to develop, and temptations to lead you off your chosen path.After going through the process myself and talking with hundreds of other lifters, I wanted to share some thoughts to help you keep making progress and avoid some common pitfalls that could derail you. When I started lifting seriously and intelligently a few years ago, it was thanks to those who came before me that I could avoid making some big mistakes while still figuring out what worked for me as an individual. I hope these ideas help you in your first year of lifting or really any time during your fitness journey!Timestamps:00:00 - Intro01:36 - Set yourself up to develop successful new habits04:13 - Objectively measure your progress05:55 - Avoid program hopping07:59 - Stop obsessing about getting "lean"10:06 - Start obsessing about form and technique11:14 - Get feedback through a coach or online group14:39 - Prepare for early gains, things getting hard, and not failing reps18:43 - Use biofeedback for health and avoiding injury22:06 - Learn as much as you can about lifting💪 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 22, 2022 • 20min
Ep 10: Focus on These 7 BIG Priorities for Strength and Fitness
Sometimes advice from the fitness industry can be overwhelming. There are so many ways to program your lifting, eat your food, and meet your goals that we often get lost in the small details.At the end of the day, it’s the BIG details, applied consistently, that contribute the most to your progress and result in sustainable habits of success in getting big and strong, losing or gaining weight, and sculpting a healthier version of you.In this episode, I wanted to take it to a higher level, so to speak, and go over 7 “big priorities” for strength and fitness that, if you can do these at least 80% of the time, will help you accomplish your goals.Timestamps:00:00 - Intro01:23 - Get moving!03:17 - Keep programming simple and fun04:54 - Get enough sleep (recovery)06:44 - Get enough protein (as part of hitting calories)10:53 - Make your own food for most meals13:21 - Track progress16:18 - Enjoy the PROCESS (the results will follow)💪 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, 2022 • 23min
Ep 9: 10 Fitness and Nutrition “Facts” I Changed My Mind About
Today I share some helpful and sometimes counterintuitive things I’ve learned over the last year about fitness and nutrition that either changed my mind or were completely new to me.As a forty-something-year-old lifter who has only been training seriously and effectively for the last few years, I used to believe a lot of nonsense—ideas, myths, preconceptions, assumptions, whatever you want to call them—that often held me back from progress or, even worse, were counterproductive.Chances are that you’ve heard some of these too, and it’s quite possible you’ll be surprised by some of my thoughts in this episode—or perhaps not. At the very least, I hope you’ll learn something new that will help you continue to remain skeptical, ask questions, and become even more informed on your journey to greater strength, better health, and long-term consistency.Timestamps:00:00 - Intro01:35 - #1 More muscle means you can eat more04:09 - #2 Metabolism is determined by body composition05:55 - #3 Genetics are no excuse07:00 - #4 Calories are the LEAST important reason to exercise08:47 - #5 Walking has more benefits than you think12:17 - #6 Carbs are not the enemy (they are crucial for training)14:34 - #7 Losing weight is as "simple" as being in a caloric deficit15:51 - #8 There are multiple ways to make objective progress17:52 - #9 Being strong makes it easy to recover from injury or surgery19:14 - #10 We don't know everything yet but learn new insights every day!💪 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
Jan 25, 2022 • 46min
Ep 8: Build the Ultimate Home Gym for Strength Training and Muscle Growth
One of our big goals on this podcast is sustainability and consistency, and the whole process of going to the gym is a huge barrier for many of us.The hassle of preparing your clothing, gym bag, nutrition, and then factoring in drive time, weather, convenience within our schedules, compounded by access to random equipment at the gym, sharing a rack or barbell with other members, and sometimes dealing with policies like “no deadlifting” are just some of the many reasons we find to just hit the snooze button and avoid our workouts altogether.That’s why building your own home gym can be a huge factor in developing good habits and consistency with your workout routine. It saves a ton of time, you can choose exactly the equipment you need, you can control the entire experience, and you can be more flexible with your training schedule. It’s a simple but highly effective step you can take to eliminate excuses and keep making progress.In today’s episode, we cover:The pros and cons of a home gymWhere in your home and how much space you need for your home gymWhat type of flooring to useBasic equipment to get started for the main liftsExtra equipment for accessory and bodybuilding movementsNice to have equipment to cover almost everything elseTimestamps:00:00 - Intro02:14 - Pros and cons of a home gym08:46 - Location and space requirements15:15 - Flooring17:49 - Basic (must have) home gym equipment31:35 - Extra home gym equipment40:35 - Ultimate gym equipment44:34 - Final thoughtsRELATED LINKS:Fitness Reality Power Rack (Amazon)Vertical Leg Press (Titan Fitness)💪 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
