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
Jan 8, 2024 • 5min
Quick Wits: Dr. Mike Israetel and the Secret to Training Smarter
Do you ever feel like you're getting wiped out, burned out, or it's difficult to recover from very intense, very heavy workouts? How can you get the most out of your workouts without burning out?Philip (@witsandweights) dives into Dr Mike Israetel's stimulus-to-fatigue ratio (SFR) concept, which is all about smart training for optimal gains, on today's Quick Wits.Unleash the full potential of your workouts without succumbing to exhaustion! This episode is your ticket to understanding how to select exercises that offer the biggest bang for your muscle-building buck while minimizing the toll on your body. As we age, our recovery abilities may wane, but that doesn't mean our progress must. Join us as we dissect this critical strategy for enduring success in your fitness journey.If you're looking to optimize your workouts for strength, endurance, and longevity, tune in and learn how to strike that perfect balance between stimulus and fatigue, no matter what age you are. Stay strong and smart with your training, and let this episode be the guide to your physical self-mastery.---“Quick Wits” are short, 3-5 minute 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
Jan 6, 2024 • 6min
Weekend Q&A: Am I Lifting Heavy Enough to Build Muscle?
How do you know if you're lifting heavy enough to build muscle?Find out in today's Weekend Q&A bonus episode.---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!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
Jan 5, 2024 • 57min
Ep 135: The Truth About Testosterone for Women’s Health with Karen Martel
Did you know that testosterone plays an important role in women's health? Are you curious about how hormones can help you achieve lasting weight loss? In today’s episode, Philip (@witsandweights) welcomes back Karen Martel, a Certified Hormone Specialist and Transformational Nutrition Coach who has helped many women find new vibrancy through hormone awareness and optimization, especially throughout the peri- and post-menopause phases.The last time Karen was on the show, way back in Episode 31, where listeners can also get her full backstory, Philip and Karen unpacked the complexities of hormones and weight loss during perimenopause. Karen is here today to uncover the truth about testosterone for women. You will learn the role of testosterone in women’s health and vitality, who might benefit from testosterone therapy, common questions related to benefits, safety, and dosage, and where all this is headed into the future.Today you’ll learn all about:2:36 Testosterone’s role in women’s health7:24 Debunking myths about testosterone in women9:02 DHEA, adrenal health, stress/cortisol11:38 Criteria for testosterone supplementation/treatment17:44 When women should test for testosterone levels23:01 Role in weight management during menopause28:47 Integrating testosterone in holistic hormone therapy34:49 Benefits for aging/vitality46:07 Side effects and dosing of TRT47:40 Long-term use and the future of TRT50:03 One question you wish I had asked53:26 How to connect with Karen55:32 OutroEpisode resources:Ep 31: Hormones and Weight Loss During Perimenopause with Karen MartelThe Hormone Solution PodcastWebsite: karenmartel.com/ Instagram: @karenmartelhormones Facebook: https://www.facebook.com/karenmartelhormones 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
Jan 4, 2024 • 6min
Quick Wits: Best Exercises for the Back (Lifting for Muscle Series)
If you want a stronger, more-defined back, tune in as Philip (@witsandweights) reveals his top 4 favorite lifts for building a powerful back.This is the first in a weekly series of Quick Wits devoted to Philip's favorite lifts for each body part and muscle group.Follow the show in your podcast app to get the other episodes in this Lifting for Muscle Series!---“Quick Wits” are short, 3-5 minute 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
Jan 2, 2024 • 45min
Ep 134: A Simple Tweak to Increase Your Metabolism, Hormones, Fat Loss, Workouts, and Sleep
Are you struggling to achieve your health and fitness goals despite following your diet and exercise routine? Do you feel like something is holding you back? Happy New Year! In this first episode of 2024, Philip (@witsandweights) talks about stress, its impact on health and fitness goals, and how to reduce or cope with it effectively. He gives a lot of attention to nutrition, training, and even sleep, and he talks about how sometimes stress can be the hidden barrier to unlocking a higher metabolism, more effortless fat loss, increased energy, and better health. Philip dives into practical, evidence-based strategies to identify and mitigate stress in the context of both physical and mental health.Philip also created a free Stress Solution Guide to accompany this episode that you can download at witsandweights.com/free or click here for direct access.Today you’ll learn all about:3:19 Recent 5-star reviews on the podcast6:31 What is stress?11:08 Acute vs. chronic stress12:54 What creates more stress14:41 The effects of stress18:55 The physiology of the stress response21:20 Pick one thing23:18 Self-therapy24:54 Social connection25:39 Spending time in nature or outdoors26:16 Planning or organizing27:07 Optimizing nutrition and training30:27 Ideas on managing stress from the community 38:52 More stress management ideas43:53 OutroEpisode resources:Free Stress Solution GuideMindfulness Special: Relaxing Guided Session to Manage Stress and Anxiety with Allen FriedmanShoutout to the Sam Miller Science podcast (inspiration for episode)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
Jan 1, 2024 • 6min
Quick Wits: Smashing Your Goals with The Anti-Resolution New Year's Resolution
New Year, new you! Are you tired of the same old approach every year, those New Year's resolutions that quickly vanish by February?Philip (@witsandweights) takes a different approach called the anti-resolution resolution. We're going to kick tradition to the curb together on today's Quick Wits.Say goodbye to the same old New Year's resolutions that fizzle out before Valentine's chocolates hit the shelves. This episode of Wits and Weights is all about the anti-resolution resolution—a call to arms for making this year count with goals that are as concrete as they are thrilling. Learn how to set targets that are not just specific but audaciously attainable, whether you're looking to crush a personal record in the gym or become a high-protein meal planning wizard. We'll explore the additive approach to habits by making small, pivotal changes that lead to massive gains.Transform your approach to New Year's goal-setting with actionable, flexible steps that accommodate life's curveballs and keep you on track toward success. Learn how to create resolutions that are measurable, realistic, and designed to stretch your limits without snapping your willpower. We'll discuss how to pivot with purpose and carve out a path to physical self-mastery that's built to last so you can experience a year of tangible, hard-earned progress!---“Quick Wits” are short, 3-5 minute 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
Dec 29, 2023 • 37min
Rewind: What to do FIRST – Lose Fat, Build Muscle, or Body Recomposition?
(This is a re-run of Ep 69. Originally aired on May 12, 2023.)Today, I answer a common question many people have when starting their fitness journey: What should you do first to get results on your body recomposition? Should you focus on losing fat, building muscle, or doing both at the same time?I discuss seven common scenarios and share a 6-12 month plan for each scenario. You can choose the best approach based on your goals, starting point, and personal preferences. Plus, I'll share some common mistakes people make when pursuing their fitness goals, so you can avoid them and stay on track. I also recommend an app that is particularly helpful for tracking your macros, making it easier to manage your nutrition goals.Today you’ll learn all about:Six to ten weeks maintenance phase, establishing your habitsCommon mistakesScenario 1: You need to lose 10-20 LbsScenario 2: You need to lose 20-40 LbsScenario 3: You need to lose 40-50-60 Lbs or moreScenario 4: You're at the lower end of skinny-fatScenario 5: You're untrained and leanScenario 6: You're trained and leanScenario 7: You're trained and hitting the upper limit of your body fatEpisode resources:Ep 25: Lose 30 Pounds (or More) the Right Way and Keep it OffDownload the MacroFactor app to stay on track with your diet and achieve your fitness goals. Extend your free trial using the code WITSANDWEIGHTS.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
Dec 28, 2023 • 15min
Mindfulness Special: Relaxing Guided Session to Manage Stress and Anxiety with Allen Friedman
As we close out the year, enjoy this surprise bonus episode!Change your mind through your body with this relaxing session using alternate nostril breathing, led by mindfulness expert Allan Friedman, who walks you through a simple technique that will help you relax in less than 10 minutes.Allan explains the science and physiology behind it (the vagus nerve) and then walks us through how to perform alternate nostril breathing!Episode resources:Join our free and very active Facebook community to watch the video of this session or to connect with Allan!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
Dec 26, 2023 • 49min
Rewind: Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)
(This is a re-run of Ep 40. Originally aired on January 10, 2023) Whether you're trying to lose extra weight, switch to a fat loss phase after building muscle, get lifestyle lean, or finally achieve success with your new year’s resolution, this episode will help you get there. You will learn everything you need to know about fat loss so you can lose the weight and keep it off sustainably, efficiently, and in a way that actually improves how you look and feel for the long term. This is NOT a “rapid weight loss” prescription. This is a “fat loss for life” approach that I use with clients that you can use on your own with a little bit of knowledge, practice, and accountability. Today you’ll learn all about:The 3 principles that make fat loss possible, easier, and maintainableThe most important behavior to maintain muscle during fat lossWhich macro is the "body composition" macro and how much you needWhat data to collect to maximize your results and consistencyWhat to do before you actually start a calorie deficitHow fast you can and should lose weightThe most important consideration when selecting foods during a fat loss phaseThe easiest way to boost your metabolism during fat lossWhat you're doing TOO MUCH of, and what to do insteadThe simplest way to reduce overall stress and also belly fat!How to avoid diet fatigueEpisode resources:Download the MacroFactor app (use affiliate code WITSANDWEIGHTS to extend your trial by an extra week)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
Dec 22, 2023 • 42min
Ep 133: Making Fitness Fun Again Through Adventure with Kelly Howard
How can the spirit of adventure revitalize your fitness journey? What concepts help you overcome common hurdles to staying consistent with your fitness goals?In this episode, Philip (@witsandweights) talks with Kelly Howard, a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. Learn how the spirit of adventure can revitalize your fitness journey. You will learn how to overcome common hurdles to staying consistent with your fitness goals. The show explores the concepts of a ‘Fitness North Star,’ ‘Layered Accountability,’ and external vs. internal motivation. You can expect to expand your comfort zone, reignite your passion for fitness, and embrace a sense of fun and adventure.Kelly has helped thousands of women prioritize their fitness for over 25 years to feel great and have more fun in this second half of life. She invites women to adventure out of their comfort zones by trying new experiences they may have only imagined. Kelly’s Fit is Freedom podcast, coaching, online courses, and retreats change lives daily. She currently calls Houston, Texas, home but can often be found kayaking rivers and traveling trails worldwide.Today, you’ll learn all about:2:07 What adventure means3:51 Overcoming struggles with staying consistent7:22 Create a schedule and aim for 80 percent9:17 Finding and following your Fitness North Star15:14 Building and using layered accountability18:54 Where does community fit into the layer23:22 Expanding comfort zones with new fitness activities25:46 Making fitness fun and adventurous27:55 Setting exciting fitness goals for the future29:59 How adventure shapes fitness goals 32:00 Expanding comfort zones with new fitness activities35:09 Where the fun and positivity fit in39:35 One question Kelly wished Philip had asked40:33 Where to find Kelly40:58 OutroEpisode resources:Website: https://fitisfreedom.com/ Get a FREE digital copy of Kelly’s new book FIT: Active & Ageless for Life 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
