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
Mentioned books
Nov 5, 2024 • 6min
Election Day Bonus - You Have Two Choices... for Strength and Muscle (Volume vs. Intensity)
What if the key to maximizing your strength and muscle is based on how you vote?No, not for president or your local politicians, but between two important choices:Volume vs. IntensityLet's settle the long-standing debate: do you cast your “vote” for volume—stacking up work (reps, sets, tonnage, and skill development) to build a solid foundation? Or do you go all-in on intensity, focusing on heavy, high-effort lifts to push the envelope and increase your max force production?Main Takeaways:Volume and intensity are often seen as rivals in strength trainingA periodized approach lets you get the best of both worldsThe importance of “building a base” before pushing intensityHow to adapt volume and intensity for sustainable, long-term gainsSupport 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
Nov 4, 2024 • 25min
The Lifter’s Guide to BFR Training for Muscle Growth, Rehab, and Recovery | Ep 239
Are you curious about blood flow restriction (BFR) training but unsure how to get results? Or have you tried it and felt it fell short of expectations? Philip (@witsandweights) dives into a complete, practical guide to incorporating BFR training for maximum muscle growth. He breaks down the science and technique behind BFR, sharing tips on equipment selection, limb placement, and programming that ensure your BFR efforts pay off. Plus, he has a free, downloadable guide on BFR training with protocols, exercise examples, and templates you can start using today.💪 Download your free Blood Flow Restriction (BFR) Training guide or go to witsandweights.com/freeToday, you’ll learn all about:2:59 What is BFR training?6:40 Equipment and cuff setup for safe, effective BFR training11:58 Key mistakes to avoid and recommended rep protocol16:45 Integrating BFR as a supplement to heavy lifting20:45 Recovery benefits and advanced applications for BFR23:27 OutroEpisode resources:Download your free Blood Flow Restriction (BFR) Training guide or go to witsandweights.com/freeRelated episode:How Blood Flow Restriction (BFR) Builds More Muscle Using Less Weight (Nick Colosi)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
Nov 1, 2024 • 57min
Injury-Resilient Training for Lifetime Strength and Muscle (Dr. Jordan Feigenbaum) | Ep 238
Are nagging injuries and joint pain holding back your progress in the gym? Are you concerned about lifting as you get older, or simply want to stay strong for life? Philip (@witsandweights) connects with Dr. Jordan Feigenbaum, a seasoned powerlifter, coach, and physician. Together, they tackle the reality of aging and training, providing practical strategies to help you build a resilient body that can stand the test of time. Whether you're new to lifting or an experienced lifter facing setbacks, this conversation will equip you with the tools and confidence to train intelligently for years to come.Dr. Jordan Feigenbaum is a powerhouse in the fitness and medical fields, holding an MD, and is ranked as one of the top 20 powerlifters worldwide. He co-founded Barbell Medicine, where he and his team integrate evidence-based practice with strength training, health promotion, and longevity coaching. Through his work, he has empowered lifters of all ages and experience levels to reach their goals with resilience and confidence.Today, you’ll learn all about:2:52 How to program for strength, injury prevention, and longevity in lifting8:38 Avoiding overuse injuries and common training pitfalls13:03 The role of variety in injury prevention20:27 Debunking myths about heavy lifting and joint health29:11 Understanding training load and soreness Vs. Injury39:13 Managing fatigue to train effectively for longevity43:54 Common causes of low-back fatigue and how to address it50:15 Maintaining strength, realistic goals as you age, and progressive loading56:19 OutroEpisode resources:Barbell Medicine podcast Instagram: @jordan_barbellmedicine/ X: @BarbellMedicine Threads: @jordan_barbellmedicine 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
Oct 30, 2024 • 14min
Is Excess Protein Turned Into Sugar and Fat? (Input-Output Systems) | Ep 237
Is that scoop of protein powder helping you build muscle, or is it just being wasted and turned into sugar and fat? Today, we're using the engineering concept of Input-Output Systems to bust this common protein myth and help you make informed decisions about your protein intake and supplements like whey and pea/rice powder.Listener Sara S. asked about claims that protein powder isn't used by the body and is instead converted to sugar and fat. Learn about the science of protein metabolism and explain why these claims don't hold up to scrutiny.Learn how to choose the right protein powder for your goals and why it can be a valuable tool in optimizing your overall nutrition strategy.To get your question answered on a future episode, send me a text message.Try 1st Phorm protein powder as mentioned on the episode.Main Takeaways:Your body is an efficient input-output system that uses protein powder (and any "extra" protein) in a very specific wayHigh-quality protein powders, especially whey, are highly bioavailable and can be just as good (or superior to) many whole-food protein sources for muscle protein synthesisWhen choosing a protein powder, there are specific objective elements you should look for rather than believing any particular marketing claimProtein powder can help optimize your overall nutrition by making it easier to meet protein goals and has a surprising benefit when building muscle in a gaining phaseSupport 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
Oct 28, 2024 • 30min
4 Ways to Increase Your Metabolism by 500 to 1000 Calories per Day | Ep 236
Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit?Philip (@witsandweights) shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your fitness goals. Philip breaks down four key areas that increase calorie burn. He’ll guide you through small, realistic steps like adding more protein, moving more throughout the day, and building steady habits that make a big difference over time.👥 To connect with other listeners who are applying these evidence-based approaches to their fitness journey, join our free Wits & Weights Facebook group here or search “Wits & Weights” on Facebook.Today, you’ll learn all about:5:23 Strength training for calorie burn8:25 Impact of NEAT on Metabolism10:37 Nutrition's role in metabolism12:15 Daily lifestyle activity boost14:34 Listener feedback on nutrition coaching15:01 Recovering from metabolic adaptation16:12 How sleep affects your metabolism18:03 Sustainable strength training tips19:27 Adding more steps easily28:07 OutroEpisode resources:Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/AndroidRelated episodes:7 Surprising BMR Facts (Your Metabolism Isn't Broken)How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!)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
Oct 26, 2024 • 33min
Bonus - How I Optimize Fitness and Health Over 40 to Turn Back the Clock (44th Birthday Reflection)
To celebrate my 44th birthday, I find myself reflecting on the winding road to health and wellness, sharing my deepest (but not darkest) thoughts with all of you!In this completely unscripted, rambling bonus episode, you'll learn about:The importance of flexible, resilient systems over "perfect" plansHow recovery becomes more crucial than training volume after 40Current training approach using top set/back-off set programmingTransitioning from fat loss to a lean bulk phaseExperimenting with BPC-157 peptides for shoulder recoveryBalancing business, coaching, and family life with efficient systemsAnd if you're the type who likes to send birthday gifts to random strangers (just kidding, we're friends right?), here are 3 "levels" of gifts that I would be gosh-darnit over the moon to receive:Level 1: Tell someone about the podcastLevel 2: Leave a 5-star rating and review with AppleLevel 3: Share a screenshot of the podcast or you listening to the show and tag @witsandweights on IG, Threads, or Twitter/XI'll be happy to give you a shout out on a future episode it you leave a review and/or tag me!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
Oct 25, 2024 • 39min
How Blood Flow Restriction (BFR) Builds More Muscle Using Less Weight (Nick Colosi) | Ep 235
Are you an experienced lifter looking for new ways to boost muscle growth, improve recovery, and stay injury-free? Have you heard about blood flow restriction (BFR) training but aren’t sure how it can fit into your routine?Download a free BFR Training Guide here or at witsandweights.com/freePhilip (@witsandweights) welcomes Nick Colosi to break down how BFR can enhance muscle growth, speed up recovery, and take the strain off your joints—without sacrificing intensity. Nick explains the science behind BFR and shares real-world success stories from elite athletes like LeBron James and the USA Olympic weightlifting team, all of whom have used BFR to stay at the top of their game.Nick Colosi, founder and president of Smart Tools, has a doctorate in chiropractic and extensive training in sports rehab and performance. Since 2014, Smart Tools has been at the forefront of developing innovative BFR devices used by elite athletes across professional sports, including the USA Olympic weightlifting team. Nick’s mission is to make BFR training accessible, safe, and effective for everyone, from fitness enthusiasts to pro athletes.🧤 Get your own pair of safe, effective BFR cuffs at Smart ToolsToday, you’ll learn all about:2:01 How BFR fits into a traditional lifting routine4:25 Typical BFR workout structure8:59 Substituting BFR into your workout split11:45 Why lighter weights are essential for BFR success14:25 Comparing BFR for arms vs. legs20:55 Safety considerations and common mistakes23:12 Using BFR for recovery and DOMS relief29:19 Pro athlete success stories: LeBron and Olympic athletes36:18 What Nick wished Philip had asked 37:52 How to connect with NickEpisode resources:Smart Tools (anything you buy with this link supports the podcast) - https://www.smarttoolsplus.com/?sscid=91k8_q3zxr&Free Blood Flow Restriction (BFR) Training GuideSupport 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
Oct 23, 2024 • 15min
Never "Fall Off Track" Again with Your Fitness or Fat Loss (Risk Management) | Ep 234
Are you constantly "falling off track" with your fitness or fat loss goals?Life has a way of throwing curveballs at our carefully laid plans. Illness, work stress, family emergencies, or unexpected travel can derail even the most dedicated among us.But what if you could create a fitness and nutrition approach that adapts to life's chaos instead of crumbling under it?You'll learn why traditional "perfect" plans often fail in the face of real-life challenges and how the engineering concept of Risk Management can help you build flexibility and resilience into your routine.Discover simple ways to identify and prepare for both foreseeable and unforeseeable obstacles, and the mindset shift that turns setbacks into learning opportunities.Whether you're struggling with consistency or just want to "bulletproof" your current approach, you'll learn about a tool to create a sustainable, adaptable fitness plan that keeps you progressing no matter what life throws your way.To master flexible dieting for fat loss, muscle building, and better health, download my free Nutrition 101 guide at witsandweights.com/freeMain Takeaways:Risk management in fitness involves planning for both known and unknown challengesBuilding flexibility into your plan is key to long-term consistency and successA resilient mindset sees obstacles as opportunities to learn and improve, not reasons to quitRegular assessment and adjustment of your approach ensures continued progressSupport 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
Oct 21, 2024 • 30min
Metabolic Inflexibility After Extreme Dieting & Weight Loss on 'The Biggest Loser' | Ep 233
Have you ever wondered why crash diets seem to backfire, leaving you worse off than before? Do crash diets seem to set you up for failure instead of long-term success? What if there’s a smarter, healthier way to achieve sustainable fat loss?Philip (@witsandweights) explores the truth behind metabolic adaptation and the science of extreme weight loss, as seen on The Biggest Loser. Discover why crash diets cause more harm than good, leading to muscle loss, hormonal imbalances, and a slowed metabolism that makes fat loss even harder. More importantly, Philip shares a sustainable approach to fat loss that prioritizes health and performance without punishing your body.🔁 Share this episode on social media and tag @witsandweights on Instagram, Threads, or Twitter/X.Today, you’ll learn all about:2:05 The Biggest Loser effect explained3:24 The science behind metabolic adaptation6:22 Hormonal imbalances and disordered eating7:18 The truth about metabolic flexibility12:00 Sustainable fat loss: A smarter approach20:20 Building sustainable habits22:40 Working with your body, not against it27:58 OutroEpisode resources:7 Surprising BMR Facts (Your Metabolism Isn't Broken)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
Oct 19, 2024 • 6min
Weird Q&A - Negative Calorie Foods, Muscle Shock & Confusion, Late-Night Eating and Weight Gain
Welcome to another Weird Q&A, where I answer 3 offbeat questions about health and fitness (nutrition, training, mindset).If you like these episodes, send me a text message!Today's questions:Can you lose weight by eating 'negative-calorie' foods that require more energy to digest than they contain? Can you 'shock' your muscles into growing by changing your workout routine every week?Does eating late at night cause you to gain more fat compared to eating the same meal earlier in the day? 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
