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
Sep 30, 2024 • 29min
Carbs Aren't the Problem (Keto, Paleo, Bioenergetic, and Pro-Metabolic Diets) | Ep 224
Do you find yourself torn between low-carb diets and pro-carb philosophies? Are you frustrated by conflicting advice about carbs and wondering what’s right for your body? Should you follow keto, paleo, or maybe a high-carb approach? Philip (@witsandweights) dives into the great carbohydrate debate and breaks down why carbs aren’t the enemy—or the magic cure—when it comes to your health and physique. He explores the truth behind the carb confusion, reveals why extreme approaches miss the bigger picture, and shares how you can build a sustainable, personalized nutrition strategy that fits your unique goals. Learn how to cut through the noise of diet trends, embrace the fundamentals, and take control of your eating habits without stress or anxiety.🍽️ To learn how to use a flexible approach to dieting where food isn’t demonized and you can eat carbs (if you want)… for fat loss, muscle building, health, and longevity… Download my free Nutrition 101 for Body Composition Guide or go to witsandweights.com/freeToday, you’ll learn all about:2:36 Overview of popular carb-related diets4:48 The three positives and three limitations of restrictive diets7:37 Why focusing solely on carbs misses the big picture11:45 How to critically evaluate nutrition claims21:07 Why moderate to high-carb intake supports muscle growth and performance25:10 Recap: Carbs and the bigger picture of diet sustainability27:06 OutroEpisode resources:Download my free Nutrition 101 for Body Composition Guide or go to witsandweights.com/freeRelated Episode:More Carbs, More Muscle (Why Low-Carb and Keto Are Keeping You Skinny Fat) | Ep 126Support 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
Sep 27, 2024 • 52min
The Crazy-Busy Parent's Guide to Training and Staying Fit with Bryan Boorstein | Ep 223
Are you a busy parent struggling to stay fit while juggling school runs, work, and family? Do you wonder if it's possible to reclaim your pre-kids fitness? How can you balance your health goals with parenthood?Philip (@witsandweights) chats with returning guest Bryan Boorstein, founder of Evolve Training Systems and Paragon Training Methods. Bryan, a fitness coach with 25+ years of experience and a parent himself, shares how busy parents can maintain and surpass their fitness goals. Bryan Boorstein, co-host of the Eat Train Prosper podcast, has helped everyone from elite athletes to everyday parents. His innovative methods focus on maximizing results, even with limited time, and provide practical advice for making fitness a sustainable and enjoyable part of life.📱 Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes: https://witsandweights.com/free-call Today, you’ll learn all about:0:00 Intro2:35 Finding time for fitness in a busy schedule4:26 Creative workout ideas for parents13:18 Optimizing training with limited sleep17:34 Morning workout tips19:30 Staying consistent with chaotic family life21:55 Setting realistic fitness goals27:58 Managing mental health through fitness as a parent33:07 Brian’s fitness journey as a parent49:50 Where to find Brian50:36 OutroEpisode resources:Instagram: @bryanboorsteinParagon Training Methods: paragontrainingmethods.comEvolve Training Systems: evolvetrainingsystems.comEat Train Prosper Podcast: eattrainprosper.comDumbbell Quickie ProgramRelated Episode:Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and Cardio | Ep 145Support 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
Sep 25, 2024 • 18min
This Quick Change Will Help You Stick to Your Fat Loss Meal Plan (Kaizen) | Ep 222
Struggling to stick to your fat loss meal plan? Or any nutrition plan?Learn how the engineering concept of Kaizen – continuous improvement through small changes – can revolutionize your approach to nutrition and fat loss.To celebrate National Cooking Day (September 25), this episode challenges you to make ONE quick change this week that will set off a chain reaction of positive habits. It will gradually upgrade your "sustainability system" to give you results (rather than completely overhauling your diet overnight).💡 To connect with others on their fat loss journey and share meal ideas, join our Facebook group at https://www.facebook.com/groups/witsandweightsMain Takeaways:Kaizen is a powerful engineering principle that focuses on small, continuous improvements.Making THIS one quick change this week will significantly impact your fat loss journey.You'll have more control over ingredients, portions, and macros.This principle can then be applied to every other area of your health and 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
Sep 23, 2024 • 25min
The Hidden Reason You're Skipping Gym Workouts (It's Not Laziness) | Ep 221
Do you skip the gym, even though you know how amazing you’ll feel afterward? Have you set fitness goals but can't seem to stay consistent with your workouts?Philip (@witsandweights) dives into the hidden psychological reasons why motivation is elusive and why it’s not about laziness or willpower. He covers the science of motivation, the misalignment between goals and actions, and how to form lasting habits that make showing up for your workouts easier. Philip also shares practical tips to hack your brain for success. Whether you're a seasoned lifter hitting a motivation wall or a newbie trying to build a gym habit, you'll learn to reframe your mindset, focus on immediate rewards, and build systems for effortless consistency.💪 To learn how to optimize your nutrition to build muscle and focus on what matters (vs. the number on the scale), making getting to the gym and working out (training) just “what you do,” download my free Muscle-Building Nutrition Blueprint or go to witsandweights.com/freeToday, you’ll learn all about:2:33 Listener question: Why is it so hard to get motivated to go to the gym?3:48 The psychology of motivation and "temporal discounting"6:44 Misalignment between workout goals and actions13:00 How to form lasting workout habits16:07 Habit stacking and temptation bundling for workout success21:14 Developing resilience and mental toughness through training22:24 Free muscle-building nutrition blueprint to fuel your workouts23:30 OutroEpisode resources:Download the free Muscle-Building Nutrition Blueprint or go to witsandweights.com/freeSupport 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
Sep 21, 2024 • 6min
Weird Q&A - Lose Fat Eating Pizza, Burn Calories Drinking Water, Sleep Cold to Lose Weight
In this new type of bonus episode called Weird Q&A, 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:Is it possible to lose fat while eating pizza every day?Does drinking water actually help you burn more calories, or is that just an internet myth?Does sleeping in a cold room help you burn more calories or lose weight?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
Sep 20, 2024 • 57min
How to Lift Heavy, Run Fast, and Train as a Hybrid Athlete with Cody McBroom | Ep 220
Are you torn between focusing on strength or endurance? Are you wondering if you can lift heavy while building stamina? Or maybe you’re struggling to find a way to improve both without sacrificing one? Philip (@witsandweights) brings back Cody McBroom to show you how you can excel in strength and endurance without sacrificing either! If you're ready to optimize your training for both muscle growth and cardiovascular performance while setting high standards in every area of life, this will give you the blueprint to make it happen.Cody McBroom, founder of the Tailored Coaching Method and host of the CHOOSE HARD Podcast (formerly Tailored Life Podcast), shares his unique approach to hybrid training, revealing how to balance your workouts to achieve impressive strength and endurance goals. Learn how Cody's fitness journey can help you build mental toughness, improve your fitness, and tackle seemingly conflicting goals.📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. https://witsandweights.com/free-callToday, you’ll learn all about:2:35 Balancing strength and endurance training8:17 Choosing hard for success14:23 Cardio and long-term health21:05 Mental toughness strategies35:53 Impact of small decisions39:12 Starting hybrid training45:42 HIIT vs. low-intensity cardio49:22 Programming and cardio volume50:32 Functional fitness in daily life54:53 Final thoughts on choosing hard56:34 OutroEpisode resources:Website: tailoredcoachingmethod.comPodcast: tailoredcoachingmethod.com/podcastInstagram: @tailoredcoachingmethodRelated episodes:Tailor Your Physique for Aesthetics, Fat Loss, Performance, and Health with Cody McBroomBonus Episode: Cody McBroom on Body Composition and Training to Balance Physique and PerformanceSupport 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
Sep 18, 2024 • 18min
How to Avoid Losing Muscle, Especially On Ozempic and Weight Loss Drugs (Sensor Damping) | Ep 219
Weight loss drugs like Ozempic can be incredibly effective, but they risk muscle loss due to appetite suppression, which leads to a much larger calorie deficit.And even if you're NOT on GLP-1 drugs, your hunger signals can still be misleading at times, especially when they are psychological and not always physical.You'll learn about the engineering concept of Sensor Damping to understand why relying solely on hunger cues can sabotage your muscle-building efforts, whether you're on medication or not. Learn how to create redundant feedback systems to maintain muscle mass during weight loss, and discover how this approach can be applied to achieve any goal in life. Find out why becoming your own "system controller" is key to long-term success in fitness and beyond. 🤩 Take just 1 minute to give us a 5-star ⭐⭐⭐⭐⭐ rating or review with Apple or Spotify and get a shout-out on the show! 🙏Main Takeaways: Sensor Damping explains why we can't always trust our hunger cues, especially during weight lossOzempic and weight loss drugs amplify this dampening effect (they reduce appetite significantly)Creating intentional redundancy in feedback mechanisms is crucial for maintaining muscle massBecoming your own "system controller" leads to more consistent progress and better decision-making. 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
Sep 16, 2024 • 29min
What Causes Stubborn Midlife Belly Fat (It's Not What You Think) | Ep 218
Do you ever wonder why that stubborn belly fat won’t budge, even with a solid diet and workout routine? Are you in your 40s, 50s, or beyond and noticing changes in your midsection that weren't there before? Philip (@witsandweights) reveals the real reasons behind midlife belly fat—and it’s more than just calories in versus calories out. Get ready to dive deep into the science of belly fat, and walk away with actionable strategies to take control of your health and physique without the typical advice that doesn’t work.📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. https://witsandweights.com/free-call Today, you’ll learn all about:1:49 Why belly fat matters beyond aesthetics3:01 Visceral fat and its health risks5:26 The seven causes of midlife belly fat15:40 Why eat less move more doesn’t work and what you can do19:57 Reducing belly fat with core strength25:35 Recap and final takeaways for belly fat reduction28:18 OutroRelated episodes:Why Weight Loss Always Fails (But Don't Ditch the Scale Yet)4 Surprising Ways to Lose That Midlife Belly Fat with Megan DahlmanSupport 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
Sep 13, 2024 • 52min
How to Reduce Midlife Back Pain and Joint Inflammation Over 40 with Megan Dahlman | Ep 217
Are you struggling with midlife back pain or joint inflammation that just won’t go away? Have you tried everything from painkillers to chiropractors but still find yourself in pain? Do you want to regain control of your body and stay active well into your later years? Philip (@witsandweights) brings back fitness expert Megan Dahlman to discuss the root causes of persistent back pain, why it’s not an inevitable part of aging, and how to live pain-free at any age. Megan shares actionable strategies to address back pain and joint inflammation to help you set the foundation for a stronger, pain-free body. If you’re tired of feeling limited by back pain, this conversation will empower you with practical steps to live an active, fulfilling life.Megan Dahlman, host of the Self-Care Simplified podcast, has helped hundreds of women feel strong and confident through her coaching and content. She has been featured in The Washington Post and Muscle & Fitness, and she brings 15+ years of experience to today’s discussion. Don’t miss this chance to learn from one of the top voices in fitness.📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15-minutes.Today, you’ll learn all about:2:10 How ignoring pain leads to bigger problems4:05 The staggering prevalence of back pain6:43 The link between hormones, inflammation, and back pain8:40 Managing hormones without HRT12:01 Three essential core exercises to start20:57 Understanding anti-inflammatory nutrition25:53 Collagen myths and facts29:54 How mechanical fixes can quickly relieve pain32:01 Building pre-bed routines to reduce pain and improve sleep34:04 Traditional strength training movements for back pain38:16 The mental aspect of back pain41:53 Ergonomics for those working from home46:43 Tips to start reducing back pain today50:10 Where to find Megan51:14 OutroEpisode resources:Self Care Simplified Podcast5-Day Core TuneupWeekly Jumpstart newsletterSupport 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
Sep 11, 2024 • 15min
Collagen Protein Does NOT Build Muscle (Bayesian Inference) | Ep 216
Collagen protein has been hyped as a muscle-building supplement, especially for older adults, but does it really deliver?In this episode, we use Bayesian Inference – a powerful statistical tool – to evaluate the latest research on collagen's effectiveness for muscle growth.Learn how to apply Bayesian thinking to fitness claims and make smarter decisions about your nutrition and training. Discover why you might need to rethink your protein supplement strategy and how to optimize your protein intake for real muscle gains.To learn more about building muscle efficiently (and hear me bust other wild claims of the fitness industry), join my FREE mailing list at https://witsandweights.com/emailMain Takeaways:Bayesian Inference is a method of updating beliefs based on new evidence, crucial for evaluating fitness claims.Recent research examines whether collagen protein actually increases muscle protein synthesis.Protein quality, not just quantity, is important for muscle growth... at least to an extent.The Bayesian approach can be applied to all areas of fitness and nutrition to make more informed decisions.Need high-quality protein (whey or pea/rice powder or bars)? I recommend 1st Phorm. Support the podcast using my link:https://1stphorm.com/witsandweightsStudy Mentioned:McKendry, J., Lowisz, C. V., Nanthakumar, A., MacDonald, M., Lim, C., Currier, B. S., & Phillips, S. M. (2024). The effects of whey, pea, and collagen protein supplementation beyond the recommended dietary allowance on integrated myofibrillar protein synthetic rates in older males: a randomized controlled trial. The American Journal of Clinical Nutrition. - ScienceDirectSupport 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
