Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert
For skeptics of the fitness industry who want to work smarter and more efficiently to build muscle and lose fat. Wits & Weights is one of the best fitness podcasts for evidence-based nutrition and fitness strategies. We cut through the noise and deconstruct health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time.Evidence-based nutrition coach Philip Pape explores efficient strength training, nutrition, and lifestyle strategies to optimize your body recomp and metabolism. Whether you're focused on weight loss, muscle building, or both, you'll get simple, science-based, and sustainable info from an engineer turned lifter (that's why they call him the Physique Engineer). This show serves both women's fitness and men's health goals, with special attention to strength training over 40 and hormone health.From restrictive fad diets to ineffective workouts and hyped-up supplements, there's no shortage of confusing information out there. Getting in the best shape of your life doesn't have to be complicated or time-consuming! By using your WITS (mindset and systems!) and lifting weights efficiently, you can build muscle, lose stubborn fat, and achieve and maintain a lean physique through sustainable body recomp.We bring you smart and efficient strategies for movement, metabolism, muscle, and mindset. You'll learn:- Why fat loss is more important than weight loss for health and physique- Why all the macros (protein, fats, and yes even carbs) are critical to body composition- Why you don't need to spend more than 3 hours in the gym each week to get incredible results with proper hypertrophy training- Why muscle (not weight loss) is the key to medicine, obesity, and longevity- Why age and hormones (even in menopause) don't matter with the right lifestyle- How the "hidden" psychology of your mind can unlock more personal (and physical) growth than you ever thought possible, and how to tap into that mindsetIf you're ready to separate fact from fiction, learn what actually works with evidence-based training and nutrition, and put in the intelligent work, hit that "follow" button 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 (Doc Who Lifts), Eric Trexler (Stronger by Science), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Andy Morgan (Ripped Body), 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, body positivity, best protein powder selection, strength training over 40, women's fitness, men's health, muscle building, body recomp, macros and nutrition tracking
Episodes
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Apr 4, 2025 • 51min
You’re Doing Everything Right… So Why Is Your Body Stuck? (Adam Badger) | Ep 304
You’re tracking your macros, crushing your lifts, and doing everything right. So why aren’t you seeing results? What’s holding you back?I bring on Adam Badger to dig deep into how stress can completely override even the best fitness strategies. We talk about strategies on how to break plateaus, uncover emotional patterns that sabotage progress, and build habits to manage stress.Adam Badger is a fitness coach and founder of Badger Strength. With over a decade of experience and hundreds of transformations under his belt, Adam focuses on helping everyday people improve physically and mentally by addressing the emotional side of fitness. His no-BS approach makes him a master at uncovering the hidden reasons clients struggle, even when they’re doing “everything right.”Today, you’ll learn all about:02:34 - The three “I”s: Impatience, Improvement, and Intervention05:57 - Why even the best programs fail when stress goes unaddressed09:36 - Use task tracking instead of weight tracking to build momentum13:49 - Are hormones the issue—or is it something deeper?17:22 - How small tracking mistakes (like apple juice!) block fat loss20:20 - Why your perception of stress matters more than the stress itself25:48 - The 4-step framework to manage chronic stress29:20 - Step 2: Identifying your emotional root causes33:29 - Why you may have a hidden victim mindset (and what to do)43:06 - Proactive vs. reactive tools to regulate stress48:45 - OutroEpisode resources:Overcoming Stress Workshop RecordingEp 183 (“Life Update After My Near-Death Experience”)Instagram: @coachadam_b Email: abadger@badgerstrength.comSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Apr 2, 2025 • 34min
The Hidden Triggers Making You Overeat Without Realizing It (Sarah Krieger) | Ep 303
Get the other part of this conversation on Sarah's podcast "Don't Call Me Skinny" to hear Philip discussing the data/systems side of emotional eating--Ever find yourself demolishing a pint of ice cream after a stressful day even though you weren't physically hungry?Your problem isn't lack of willpower – it's invisible emotional triggers hijacking your eating decisions without your conscious awareness.Today, Sarah Krieger of the "Don't Call Me Skinny" podcast reveals the psychological side of emotional eating while sharing practical tips to build a healthier relationship with food.This is one part of a special two-part collaboration. Don't miss the companion episode on Sarah's podcast where Philip covers the data-driven systems approach to conquering emotional eating!Main Takeaways:Emotional eating isn't about willpower but about hidden psychological triggersChildhood experiences often shape our emotional relationship with foodThe language we use about food reveals our deeper relationship with eatingCreating awareness through pausing before eating can interrupt autopilot behaviorsSitting with uncomfortable emotions rather than eating to suppress them is keyTimestamps: 0:02 - Understanding emotional eating and triggers7:24 - The first step to take10:19 - Language and reframing around food14:14 - "Clean" vs. flexible eating17:26 - The "pause" method22:11 - The power of tracking24:49 - Addressing deeper emotional issues32:08 - Data/systems-based approachGet the other part of this conversation on Sarah's podcast "Don't Call Me Skinny" to hear Philip discussing the data/systems side of emotional eatingSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Mar 31, 2025 • 37min
Metabolism Slowing Down with Age? What is REALLY Happening (and How to Reverse It) | Ep 302
Join Wits & Weights Physique University with 2 weeks FREE + your first challenge free--Discover whether your metabolism actually slows down with age and what's really causing those body composition changes you're experiencing.Learn 8 evidence-based strategies to maintain or even boost your metabolism regardless of age.Main Takeaways:The surprising truth about metabolism and aging that contradicts what most fitness "experts" have been telling youThe hidden factors that make it seem like your metabolism is slowing down (when something else entirely might be happening)Why strength training might be the single most powerful tool for maintaining metabolic health as you ageThe two foundational nutrition and movement strategies that can dramatically impact your metabolic rate with minimal effortEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS10 Reasons Muscle Burns Even More Calories Than You ThinkTimestamps:0:01 - The myth of metabolism and age 6:30 - What research reveals about metabolic rate 7:33 - The true culprits behind what feels like metabolic decline 11:41 - Strategy #1: Strength Training 14:35 - Strategy #2: Protein 15:57 - Strategy #3: NEAT 17:51 - Strategy #4: Sleep 20:05 - Strategy #5: Stress Management 22:31 - Strategy #6: "Cardio"23:44 - Strategy #7: Nutrition Periodization 27:12 - Strategy #8: Meal Timing & Frequency 30:53 - The fascinating "secret function" of muscle tissue few people know about Support the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Mar 28, 2025 • 1h 6min
How Strength Training Enhances Mental Toughness and Reduces Stress (Amanda Nigg) | Ep 301
Download my free Fat Loss & Muscle Gain Nutrition guide to setup your calories, macros, meal timing, and more to eliminate the guesswork and improve your physique and body composition.—Feeling overwhelmed, burnt out, or stuck in your head? What if the key to unlocking your mental resilience isn’t talk therapy but lifting weights?I talk to Amanda Nigg, aka the FarmFit Momma, about how strength training helped her recover after losing everything in a devastating fire. We discuss how doing hard physical things builds real psychological resilience, how strength training transforms your mindset, and why busy people need this more than anyone.We dig into the connection between mental health and physical strength, the science behind why it works, and the practical ways to build your own strong body and mind even with a packed schedule.Today, you’ll learn all about:07:20 - Amanda’s story of how lifting saved her13:07 - Which came first: lifting or resilience?17:09 - The case for short, effective workouts22:13 - Why lifting heavy won’t make you bulky30:38 - The hormonal and mental benefits of lifting34:12 - Physical progress vs. mental progress35:48 - How busy moms find time to train42:58 - The impact of discomfort in training51:41 - Can lifting and nutrition reduce anxiety and depression?56:42 - Reframing your internal dialogue to transform your life59:01 - Rapid-fire questions1:04:00 - OutroEpisode resources:Website: farmfitmomma.comInstagram: @farmfitmommaFacebook: @FarmfitmommaX: @farmfitmomma Youtube: @farmfitmommaFarmFit Method Training: farmfitmomma.com/farmfit-method-fitness Support the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Mar 26, 2025 • 49min
Epic Q&A - 30 Nutrition & Training Questions Answered with Spartan Efficiency | Ep 300
Submit your question and get featured on a future Q&A or dedicated episode or go to witsandweights.com/question---It's our 300th episode, so we're doing an epic Q&A!Like King Leonidas facing the Persian army, we're battling fitness misinformation with 30 razor-sharp answers to your most burning questions.I'm tackling supplement efficacy, training myths, nutrition controversies, and the truth about building muscle and losing fat... all with the brutal efficiency of a Spartan phalanx.From Instagram physique realities to whether cardio kills gains, these answers (as always) bring you evidence-based advice that works in the real world.Main Takeaways:Creatine has benefits beyond liftingNatural physiques with visible abs are achievable even after 40Progressive overload is essential for gains but can be achieved through multiple methodsSpot reduction of fat is largely a myth, but spot enhancement is very real and effectiveThe "eat clean or die" could be holding you back...and tons more!Timestamps:0:00 - Celebrating 300 episodes (wow!) 5:30 - Supplement questions (creatine, caffeine, EAAs) 12:47 - Training questions (bands vs. free weights, range of motion, overtraining) 23:24 - Nutrition and body composition (Instagram physiques, carbs, dessert cravings) 41:25 - Mindset and biggest fitness myths (training and nutrition) Support the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Mar 24, 2025 • 31min
Your Macro Tracking App is Too "Dumb" for Real Fat Loss (or Muscle Gain) | Ep 299
Try MacroFactor for free with code WITSANDWEIGHTS.--Meticulously tracking your food but still not seeing results? You're not alone—and it's probably not your fault. Most calorie tracking and food logging apps are fundamentally flawed, using static formulas that never adjust to your body's changing metabolism. When you sign up for MyFitnessPal, Lose It, or Chronometer, they calculate your calorie needs once and never revisit them, despite the fact that your metabolism constantly adapts to what you eat, how much you weigh, your activity levels, sleep quality, and stress.This episode exposes why traditional tracking apps fail to deliver sustainable results and introduces the missing element: the feedback loop between what you eat and how your body responds. They are "dumb" apps, not "smart" apps.Your metabolism isn't a fixed furnace burning the same amount of fuel day after day—it's a dynamic system that becomes more efficient during calorie restriction and changes as you lose or gain weight.So use the right tool for the job if you want to lose fat and gain muscle!Main Takeaways:Traditional apps like MyFitnessPal, LoseIt, and Cronometer rely on static formulas that don't adapt to your body's changing metabolismYour metabolism constantly shifts due to weight changes, activity levels, stress, sleep, and metabolic adaptationFood tracking itself is valuable for awareness, but without a feedback loop that dynamically adjusts your targets, you'll eventually hit plateausDynamic TDEE calculation analyzes the relationship between your actual calorie intake and weight changes to provide personalized recommendationsA "smart" tracking system becomes more accurate over time as it learns about your unique metabolismEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS.Watch my MacroFactor setup tutorialTimestamps: 0:00 - Why most calorie tracking apps are failing you 3:05 - The problem with static TDEE calculations 6:18 - How your metabolism actually adapts over time 11:07 - Specific limitations of popular tracking apps 14:46 - Why you need dynamic "smart" TDEE calculation 21:14 - Implementing an effective tracking strategy 25:19 - How proper tracking changes your behavior 27:29 - Recap and recommendationsSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Mar 21, 2025 • 55min
Does Cycle Syncing Your Workouts & Nutrition Actually Work? (Jillian Greaves) | Ep 298
Download my new Strength Training for Hormone Health guide to optimize hormones, boost your metabolism, and maintain muscle mass for life.—Does your menstrual cycle impact how you should train and eat? Or is "cycle syncing" another wellness trend designed to sell programs?Dietitian Jillian Greaves and I cut through the cycle syncing hype - what works, what's just marketing hype, and how to support your body throughout your cycle. We break down the science behind hormonal fluctuations and discuss carbs, fasting, birth control, practical training adjustments, and one-size-fits-all protocols. No fluff, just facts.Jillian is a functional medicine dietitian and women’s health expert specializing in hormonal health, PCOS, and cycle-based nutrition. With a Master’s in Public Health from Tufts University, she has helped thousands of women optimize their health through personalized nutrition and lifestyle changes.Today, you’ll learn all about:02:28 - Why cycle syncing can backfire when taken too far04:15 - The 4 phases of the menstrual cycle and how hormones fluctuate07:04 - Why some women feel stronger during their period13:21 - The impact of carbs on female metabolism and stress resilience19:13 - The problem with chronic low-carb diets for women24:20 - Why the luteal phase may require more recovery30:32 - How to adjust your training and nutrition based on real biofeedback41:25 - The truth about birth control and why it’s overprescribed47:02 - Rapid-fire Q & A52:01 - OutroEpisode resources:Website: jilliangreaves.com Instagram: @jilliangreavesrd Support the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Mar 19, 2025 • 48min
Strength vs. Hypertrophy (The 65% Threshold for Lifters Chasing PRs vs. Muscle Size) | Ep 297
Download a FREE set of 8 strength and physique-focused workout programs from Physique University for 3 vs. 4 days, novice vs. intermediate, a built in log, form videos, and exercise substitutions for all types of equipment (barbell, dumbbells, machines, bodyweight) at witsandweights.com/free--Why does always chasing maximum STRENGTH seem to limit muscle development, while always focusing on building MUSCLE doesn't deliver the strength gains you want? This paradox frustrates countless lifters, but the answer lies in understanding the pathways and mechanisms behind strength and hypertrophy.Learn the science-backed differences between training for maximal strength vs. optimal muscle growth, and how to program for both without compromising either goal.Main Takeaways:The 65% threshold reveals why strength and hypertrophy training require different approachesFor beginners, neural adaptations drive strength gains with minimal muscle growthAdvanced lifters need strategic programming to optimize both strength and sizeMechanical tension drives both adaptations but through different pathwaysTimestamps:0:01 - The strength-size paradox 3:04 - Strength vs. hypertrophy 9:12 - Why intensity differs between approaches 13:01 - Volume for muscle vs. strength 15:55 - Rest periods and exercise selection 17:48 - How to train for strength or hypertrophy 26:53 - Powerbuilding 31:39 - Common myths and misconceptions 37:29 - Training age and how it changes your approachSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Mar 17, 2025 • 32min
The Most CRITICAL Skill for Sustainable Fat Loss | Ep 296
Get 2 weeks free + your first trial in the Physique University, the program that helps ambitious individuals master the approach discussed in this episode with personalized guidance and community support at witsandweights.com/physique--Frustrated by lack of progress despite tracking, training, and eating right? Learn why the most critical skill for sustainable fat loss isn't what you eat or how you train, but something far more powerful that most people completely overlook.Without this skill, you'll likely abandon your efforts prematurely and end up back where you started—it's the ESSENTIAL skill for permanent fat loss results.Main Takeaways:The 4 impatience traps that sabotage fat lossWhy patience is the foundation that makes all other fat loss skills effective5 practical strategies to develop patience during your fat loss journeyHow to shift from "how quickly can I lose this weight" to "how can I lose this fat for the last time"Episode Resources:Join Wits & Weights Physique University and get your first challenge plus 2 weeks free: witsandweights.com/physiqueTimestamps:0:02 - Why patience is the most critical fat loss skill4:13 - The most common impatience traps in fat loss13:56 - Why patience is the foundation skill for sustainable results19:31 - Practical strategies to develop patience27:01 - The liberating truth about patienceSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Mar 14, 2025 • 50min
How Melanie Dropped From 24% to 16% Body Fat (and Still Got Stronger) | Ep 295
Book a FREE 15-minute Rapid Nutrition Assessment to audit your training and nutrition strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.—Can you build muscle while losing fat, or is it just a myth? What if shifting your focus from aesthetics to performance is the missing piece?I sit down with my client Melanie, who transformed her body by aligning her training, nutrition, and mindset. She dropped from over 24% to 16% body fat while gaining over three pounds of muscle, without giving up her daily treat!Today, you’ll learn all about:03:20 - The power of accountability in staying consistent05:05 - Why she prefers working with a coach07:38 - The mindset shift from aesthetics to performance09:17 - How minor nutritional tweaks accelerated fat loss11:06 - The impact of sprinting on her physique16:29 - Strength gains while losing fat24:53 - Why trusting the process is key31:51 - How a single daily treat helped her stay on track42:50 - The power of meal prepping and planning for success47:44 - OutroEpisode resources:Melanie’s email: meldsa777@hotmail.comSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
