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
Jun 8, 2024 • 1h 5min
Bonus Episode: Cody McBroom on Body Composition and Training to Balance Physique and Performance
How do you balance getting shredded with peak performance? Can tracking your fitness metrics be the ultimate game-changer in reaching your body composition goals? On this classic episode (a replay of Ep 70), I had Cody McBroom on to share his expertise, his philosophy, and some inside strategies with us for looking like you lift. Cody and I discuss how to use data to reach your goals more efficiently, how to balance training for aesthetics and performance to improve your body composition, and how to overcome plateaus and obstacles along the way. We also get into Cody’s coaching and podcasting experience and how to maintain a balanced life.Cody McBroom is a Trainer, Sports Performance Specialist, and Sports Nutritionist (CPT, PES, CISSN, MNU, PN2) and the owner of Tailored Coaching Method, a world-renowned online fitness and nutrition coaching company. He’s worked with everyone from bikini and physique competitors to TV show actors and numerous WWE stars, but most of all he’s worked with everyday people like you, helping them FINALLY look like they actually lift.You'll learn about the interconnectedness of body, being, balance, and business, showcasing how prioritizing physical health serves as the foundation for personal and professional growth. The message is clear: by taking care of your body, you set the stage for a balanced and fulfilling life. We also tackle the often-overlooked aspect of tracking metrics, whether it’s in fitness, business, or podcasting. Cody and I discuss how keeping tabs on your progress can bust through plateaus and guarantee success. Check out the original episode (including full timestamps and how to connect with Cody) here:Ep 70: Tailor Your Physique for Aesthetics, Fat Loss, Performance, and Health with Cody McBroomSupport 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
Jun 7, 2024 • 52min
Ep 179: The Real Reasons Your Scale Weight Fluctuates (It's Not Always Fat Gain) with Louise Digby
What’s the secret behind the fluctuating numbers on your scale? What’s the real deal between weight loss and fat loss? How can you escape the emotional rollercoaster of fat loss and body image?Today, Philip (@witsandweights) welcomes Louise Digby, a registered nutritional therapist and women’s weight loss expert. She dives deep into the real reasons behind scale weight fluctuations, the dangers of scale obsession, and the importance of non-scale victories. Louise shares her insights on the role of hormones in weight management, the problem with restrictive dieting, and the emotional and psychological side of fat loss and body image. She also provides top tips for sustainable fat loss, improving body image, and addressing underlying health issues for long-lasting results.Louise, the founder of The Nourish Method to Lasting Fat Loss, is renowned for her unique approach to health and well-being. She doesn’t advocate for restrictive dieting or superhuman willpower. Instead, she empowers her clients to sustainably lose fat, optimize their health, and rediscover their sparkle.Today, you’ll learn all about:2:18 Reasons for weight fluctuations beyond fat gain9:36 When and what to measure 14:03 Weight loss vs fat loss16:27 Dangers of scale obsession19:15 Hormonal influences on weight27:20 Recommended tests to start with29:40 Problems with restrictive dieting36:00 Emotional aspects and body image40:11 Celebrating non-scale victories43:45 Tips for sustainable progress and positive body image50:41 Where to find Louise51:02 OutroEpisode resources:Masterclass: Learn The 3 Steps to Remove Weight Loss Inhibitors & Activate Weight Loss Accelerators Website: louisedigbynutrition.comThe Thriving Metabolism PodcastIG: @louisedigbynutritionSupport 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
Jun 6, 2024 • 10min
Quick Wits: Raising Kids to Eat Well (Lessons from a Dad)
Today, we're diving into a topic that's near and dear to my heart (and my dinner table): raising kids to eat well. As a father of three, I've been through the food fights, the picky eating phases, and the mealtime meltdowns – and I've come out the other side with a few battle scars and a whole lot of wisdom to share.If you're struggling to get your kids to eat their veggies or try new foods, know that you're not alone. It's a universal parenting challenge, and there's no magic formula for creating perfect little foodies overnight.The good news is, by taking a long-term view and focusing on building healthy habits and attitudes around food, you can set your kids up for a lifetime of nutritious eating – and save yourself a whole lot of stress and frustration in the process.So, what are some of the key lessons I've learned as a dad in the trenches of mealtime warfare? Find out on today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.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
Jun 4, 2024 • 42min
Ep 178: Sleep Science - Doing THIS in the Bedroom is Killing Your Fat Loss, Gains, Hormones, & Metabolism
There is one thing you're doing in the bedroom that might be compromising your gains and your health.No, not that. Or that. Not that either. It's...your sleep routine!Do you really need 7-9 hours of sleep? Can you compensate for poor sleep with diet or exercise? What if you could turbocharge your metabolism, balance your hormones, and redefine your body composition with some tweaks to your sleep habits?Today, Philip (@witsandweights) tackles the often neglected aspect of health and fitness - sleep. He goes beyond the usual advice of “get 7-9 hours of sleep” and explores the significant impact of sleep on your body composition, fat loss, and muscle gain. Is it possible to compensate for poor sleep with diet or exercise? How significant is sleep compared to nutrition and exercise? He answers these questions and more, offering valuable insights for busy, ambitious individuals like you seeking to improve sleep quality and quantity. As a bonus, you can access a free guide, “Better Sleep, Better Body,” packed with evidence-based strategies and practical tips to optimize sleep habits for improved metabolism, hormones, and body composition.Today, you’ll learn all about:3:51 The science of sleep6:10 The connection between sleep and fat loss11:26 Sleep and muscle gain16:37 Sleep’s effect on overall health24:48 7 practical tips to improve sleep quality and quantity40:06 OutroEpisode resources:Download the Better Sleep, Better Body guide 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
Jun 3, 2024 • 6min
Quick Wits: Your Stronger, Better Looking, Healthier Doppleganger in the Multiverse (Nerd Alert!)
Today, we're taking a quantum leap into the realm of science fiction and self-discovery as we explore the concept of the multiverse and how it can help you become your healthiest, most authentic self.If you're a fan of comic books, sci-fi movies, or theoretical physics (and let's be real, who isn't?), you've probably encountered the idea of the multiverse. It's the theory that there are infinite parallel universes out there, each one containing a different version of reality – and a different version of you.But what if we could use this mind-bending concept not just as a plot device for Hollywood blockbusters, but as a tool for personal transformation?What if we could imagine our multiverse counterparts as a way to explore our own untapped potential and reshape our identities?Find out on today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.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
Jun 1, 2024 • 21min
Bonus Episode: I'm Imperfect (My Body, My Podcast, My Nutrition, My Fitness) and That's OK
Are you insecure about your body, your fitness, your health, what you eat, your work, the things you do, your life? Is chasing perfection holding you back?We feel like we're being judged all the time, and I wanted to talk about that today and open up about my own imperfections, my own insecurities and how embracing them has been key to my growth. And if you're ready to break free from your chain of perfectionism and start celebrating progress in a new way, listen to this one.In today's unscripted bonus episode, I share my honest thoughts on my own insecurities and the relentless pursuit of external validation, especially in our fitness journeys. Whether you are struggling with body image, fat loss, building muscle, hormones, menopause, aging, injury, or even your personal life (work, relationships, children, family, you name it), I hope this inspires you!A recent 1-star podcast review got me thinking about the delicate balance between letting constructive criticism stop you or fuel you.We dive into the essence of finding purpose in what you do and how continuous self-improvement will make you unstoppable. I share moments from my early career, demonstrating how embracing feedback, even when it's harsh, can propel personal growth. We uncover the power of taking messy action, pushing through setbacks, and reframing our achievements, no matter how small. We discuss the importance of community and accountability in fitness, and how to transform perceived failures into opportunities for growth.Tune in to this special bonus episode to discover how to love the process and celebrate every step of your fitness journey.To help others find the show and spread the message...🤩 Don't forget to leave a 5-star review here!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
May 31, 2024 • 1h 5min
Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle
What are the common misconceptions about digestion and nutrient absorption? How does training sculpt your muscles, and what’s the hidden connection to your anatomy? Are you ready to discover the hidden dietary implications of your unique body variations? In this episode, Philip (@witsandweights) welcomes Justin Cottle, a former lab director at the Institute of Human Anatomy and a pioneer in using real human cadavers for public education. He is a content creator and writer of the Dissection Room, where he shares his unique perspective on human anatomy, health, and fitness.Justin discusses the digestive system's structure and functions, nutrient absorption, and hormonal effects. He also sheds light on the interplay between anatomy and exercise physiology, muscle hypertrophy, bone density, and neuroplasticity. Justin brings a fresh and intriguing perspective to human anatomy. He skillfully blends practical know-how with science, empowering you to make informed health decisions. His insights challenge and reshape conventional thinking about our bodies and their potential and redefine your understanding of your capabilities.Today, you’ll learn all about:1:56 How Justin’s interest in anatomy developed6:30 Digestive system structure and functions10:57 Nutrient absorption and hormonal effects17:24 Diet recommendation for the average active human20:26 How to approach hormone issues23:32 Hype vs factual health information28:08 Gut microbiome, dietary fibers, and diversifying your diet32:05 Anatomical variations and dietary implications40:02 Muscle hypertrophy and training impacts44:05 Interplay between anatomy and exercise physiology52:30 Bone density and nutritional support56:00 Neuroplasticity and exercise58:40 The fascial system and injury rehab1:03:02 Where to find Justin1:03:25 OutroEpisode resources:Youtube: The Dissection RoomSubstack: The Dissection RoomInstagram: @realjustincottleSupport 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
May 30, 2024 • 7min
Quick Wits: Brad Schoenfeld and Maximizing Muscle Growth with Mechanical Tension
Today, we're diving into the world of hypertrophy (that's science-speak for muscle growth) and uncovering one of the most powerful principles for packing on size: mechanical tension.Now, if you're a serious lifter or a student of the iron game, you've probably heard of Brad Schoenfeld. He's like the Yoda of muscle-building research, and his work has revolutionized our understanding of what it takes to optimize gains.One of the key concepts that Schoenfeld has championed is the idea that mechanical tension – the force that's generated when our muscles contract against resistance – is the primary driver of hypertrophy.But here's the thing: not all tension is created equal. To really maximize muscle growth, you need to be strategic about the way you apply that tension. And that's where Schoenfeld's research comes in.Learn about mechanical tension on today's Quick Wits!--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.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
May 28, 2024 • 28min
Ep 176: Heal Your Thyroid to Boost Your Metabolism (Even with Hashimoto's or Hyper/Hypothyroidism)
Do you know how your thyroid turbocharges your metabolism? What can throw your thyroid off balance, and how can you reclaim control? Are you ready to supercharge your thyroid with easy-to-adopt lifestyle shifts?In this solo episode, Philip (@witsandweights) explores the intricate world of thyroid health and its impact on metabolism. He discusses the thyroid’s functions and the symptoms of hypothyroidism and hyperthyroidism and then identifies the root causes and triggers of thyroid dysfunction, providing a comprehensive understanding of this critical gland.Philip also shares practical, evidence-based strategies for supporting thyroid health, from lifestyle and nutrition adjustments to supplementation. Whether you’re battling hypothyroidism, Hashimoto’s, or hyperthyroidism, this episode will help move you in the direction of healing and optimizing your thyroid from the inside out.It's important to remember that the information shared in this episode is for educational purposes only and should NOT be considered medical advice. If you suspect an underlying medical or hormonal issue, it's always best to consult your doctor or medical practitioner. Tune in to discover how to boost your metabolism and get the body you deserve for your efforts. Don’t let your thyroid sabotage your health and fat-loss efforts any longer!Today, you’ll learn all about:4:00 What is the thyroid and its functions6:54 Symptoms of hypothyroidism and hyperthyroidism9:37 Identifying the root causes and triggers of thyroid dysfunction11:36 Lifestyle and nutrition adjustments to support your thyroid22:07 Supplements for thyroid support25:56 OutroEpisode resources:Get your FREE Heal Your Thyroid guideWatch this FREE video on how to setup MacroFactor and try MacroFactor FREE with my code WITSANDWEIGHTSSupport 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
May 27, 2024 • 7min
Quick Wits: Seed Oils Aren't the Problem
Today, we're tackling a hot topic that's been causing quite a stir in the health and fitness world: seed oils. You know, those ubiquitous cooking oils like soybean, canola, and sunflower oil that seem to be in just about every processed food on the shelf.Now, if you've been following the latest diet trends, you might have heard some pretty scary claims about seed oils. Things like they're toxic, inflammatory, and even responsible for the rise in chronic diseases like obesity, diabetes, and heart disease.But hold up, let's take a step back and look at what the actual evidence says. Despite the fearmongering, the truth is that there's no compelling scientific data showing that seed oils are inherently harmful to our health.So, if seed oils themselves aren't the problem, what's really going on here? Find out in today's Quick Wits!--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.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
