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
Dec 21, 2023 • 4min
Quick Wits: How to Return to Training After a Break (Illness, Vacation, Holiday)
What if you could jump right back into your workout routine after a break, with no loss of progress or strength? Well, the good news is, you can! But how do you jump back into your routine without missing a beat? Let's talk about getting back to lifting and a straightforward strategy for maintaining the momentum of your program, even after a vacation or illness has kept you away...in today's episode of Quick Wits!---“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 19, 2023 • 12min
Ep 132: The Elf Who Wanted to Improve His Health (and Get Jacked) - A Heartwarming Holiday Story
Today, Philip (@witsandweights) tells a story about a little elf named Tinsel, to whom many of you may relate. As a father of two young daughters, he has learned how powerful stories can be to inspire us — sometimes just when we need to hear it. So sit back, relax with a cup of hot cocoa and even your favorite holiday treat, and enjoy the tale of The Elf Who Wanted to Improve His Health (and Get Jacked) - A Heartwarming Holiday Story.Today you’ll learn all about:1:55 Spotify numbers of the podcast4:05 A holiday story11:29 OutroSupport 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 18, 2023 • 4min
Quick Wits: Does Extra Protein in a Meal Get Converted to Sugar or Fat?
Does excess protein in a meal just turn into sugar or get stored as fat?Let's bust some myths and get to the truth about single-meal protein consumption in today's episode of Quick Wits.Ever pondered over the fate of 'too much' protein in your meal? Does it morph into sugar, or does it become fat? Today, we dive into the intricacies of protein metabolism, debunking myths and unearthing the truth about single meal protein consumption. This episode eyes the role of muscle protein synthesis, nutrient storage, and bodily functions in protein conversion. We also explore gluconeogenesis and its role in turning the building blocks of protein into glucose.Is it really about how much protein you consume in one sitting? Or is it more about your total daily intake, the type of protein you eat, and your activity levels? Let's break it down and figure out why you shouldn't worry about an occasional high-protein meal but instead focus on maintaining balanced nutrition throughout your day. We'll also discuss how the body uses excess protein for energy, other bodily functions, and storage. Join us as we unlock the secrets of physical self-mastery, metabolism, and nutrition optimization.---“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 15, 2023 • 1h 47min
Ep 131: Andy Baker on Bodybuilding for Hypertrophy and an Aesthetic, Muscular Physique
Are you ready to unlock the secrets of bodybuilding? Do you know the most effective way to build muscle mass? What is the most common mistake people make when trying to build muscle?Philip (@witsandweights) is thrilled to have the incredible Andy Baker back with him today. They discussed Andy’s programming philosophy, strength training for the elderly, coaching principles, and lifting techniques during his previous appearance on episode 60.Andy, a renowned strength coach, co-author of Practical Programming and The Barbell Prescription, and Baker Barbell Podcast host, owns Kingwood Strength and Conditioning in Texas. His three programming tracks in the online Baker Barbell Club include a bodybuilding track that Philip is running for the final three months of his building phase and plans to continue into a fat loss phase. Philip and Andy thought it would be fun today to talk about bodybuilding, not the big B competitive physique sport but the little b method of hypertrophy-oriented bodybuilding-style training for aesthetic muscle development to improve one’s physique.They talk about bro splits, the top-set/backoff-set approach, intensity and frequency, the interplay between hypertrophy and strength, and some of the techniques and philosophy behind this training style.__________Click here to apply for coaching!__________Today you’ll learn all about:(2:30) Why bodybuilding(10:08) Muscle mass, motor recruitment, and intermuscular efficiency(13:11) Advantage of having lower body fat(26:42) Five-day full-body program(32:56) Why Andy is running this program(43:08) Tweaks for women or someone with weaker legs(46:22) How to modify the exercise to focus on body parts(50:25) The six-day program(51:45) The split and top-set/backoff-set(1:09:14) The mind-muscle connection for a new lifter(1:19:25) Common mistakes(1:28:50) Six-week progression(1:45:26) Where to find Andy(1:46:06) OutroEpisode resources:Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy BakerAndy’s website: www.AndyBaker.comIG - @bakerbarbellSupport 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 14, 2023 • 5min
Quick Wits: Mind-Muscle Connection (Bro Science That Works)
Feel the burn! Get a pump! This is not just gym lingo but backed by science. We're talking about the mind-muscle connection on today's Quick Wits.What if I told you that by focusing on the mind-muscle connection, you could maximize gains, achieve better efficiency, and push your body to its peak performance? Learn how this conscious engagement during training can lead to more effective results and a deeper understanding of your body's capabilities.Are you ready to let your mind lead your gains?---“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 12, 2023 • 38min
Ep 130: The Hardgainers Guide to Outsmarting Your Metabolism and Maximizing Muscle Gain
Are you trying to gain muscle but still struggling despite being (or thinking you're in) in a calorie surplus?Today we are tackling the hardgainer's dilemma: How do you eat enough to build enough muscle without putting on too much fat when you have an overactive metabolism, whacked-out hunger cues, and potentially years of trying to build without success?Hardgainers can indeed create the conditions for muscle growth and overcome their genetic limitations. They can make impressive gains that they never thought possible.__________Click here to apply for coaching!__________Today you’ll learn all about:(2:04) What is a hardgainer?(5:21) Strategic nutrition and training plan for muscle gain(6:54) Metabolic adaptation(9:25) Mental obstacles(12:19) Four practical positive mindset shifts(18:48) Consuming more calories than you burn(20:16) Strategies to stay in the surplus(30:08) Training for hardgainers(36:47) OutroEpisode resources:MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)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 11, 2023 • 4min
Quick Wits: Every Excuse is Really a Solvable Problem
"I'm so busy". "I don't have time." "I can't be consistent with my diet." "I just can't get motivated."Sound familiar? These are just EXCUSES...and every excuse is really a solvable problem.Today we dismantle the self-imposed barriers that keep us from attaining physical self-mastery. We reveal how 'lack of time', diet inconsistencies, and lack of motivation are not immovable roadblocks but rather solvable problems. We emphasize the power of perspective, the importance of flexibility in dieting, and the magic of discipline that may just be the secret ingredients needed for consistent and significant progress.Let's dive in!---“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 8, 2023 • 1h 9min
Ep 129: Why Passively Consuming My Podcast is Getting You Nowhere with Carl Berryman
Are you an avid podcast listener who binges on shows but struggles to integrate the information actively into your life? In this episode, we have back on the show—for a record third time— Mr. Carl J. Berryman, the host of the Inspired by Impact podcast and one of my closest brothers from another mother. Carl had me on, along with Paul Salter, on his show, and we discussed the very important concept of INTENTIONALITY—of being intentional, deliberate, and directive with your actions after you hear something notable, helpful, inspirational, or profound in some way.How are you using all this content you consume? If you're a podcast listener like me, you've probably binged shows, even Wits & Weights, which I'm happy for, but are you actively applying that information to your life? Carl listens to this program and is an expert at implementing information, and he will demonstrate the Mental Muscle Up (MMU) approach to show you how to accomplish this yourself. All I ask is that you attempt it in this episode.__________Click here to apply for coaching!__________Today you’ll learn all about:(3:32) Importance of being more than a passive content consumer(5:50) Role of intentionality in daily life(8:25) How Carl curates what he listens to(11:58) Process for active improvement from passive listening(13:36) Applying and refining the MMU process to Wits & Weights episodes(34:09) Unexpected actions resulting from podcast listening(35:51) Advice for those overwhelmed by information without change(37:34) Managing and prioritizing content takeaways(40:27) Accountability in the MMU process and involving others(48:18) Examples of behavior or mindset changes from podcast takeaways(52:53) Learning from unsuccessful podcast takeaway implementations(54:54) Aligning actions with core values and avoiding reactionary changes(1:02:12) Carl's biggest regret with his health and fitness(1:07:34) OutroEpisode resources:The Brotherhood Bootcamp Training Manual (free digital copy)Inspired by Impact – A Podcast for MenIG: @ignitetheimpactSupport 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 7, 2023 • 5min
Quick Wits: It's Time to Be More ASSERTIVE In the Gym
Today, we're talking about a non-negotiable trait every lifter needs to cultivate: assertiveness in the gym.It's not just about etiquette; it's about safety, efficiency, and respect—both for yourself and for others.Tune into today's Quick Wits to learn how!---“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 5, 2023 • 28min
Ep 128: My Favorite Gym Things (7 Gifts Under $100)
Are you ready with your gifts for this holiday season? Whether you’re shopping for a fitness enthusiast or someone just starting their fitness journey, I have you covered. Today, I’m answering a question I get all the time about what equipment is most useful in your gym bag or your home gym, so rather than focus on the big stuff like a power rack or barbell, I put together a budget-friendly list for you just in time for the holidays or any occasion where you’re looking for a gym-related gift or toy to buy.Stick around for the entire episode because I might have one bonus idea near the end.Also, I’m not including affiliate links or anything like that because this is more about the equipment itself, the benefits, and how and why you’d use them. But if you want to know what I use in the gym or ideas for you or someone you like, just hit me up on IG @witsandweights or by email at philip@witsandweights.com.__________Click here to apply for coaching!__________Today you’ll learn all about:(2:58) Dip belt (dips, calf-raises, belt squats)(5:32) Lifting straps (deadlifts, rows, shrugs, pull-ups)(9:38) Any power rack attachments [multiple in one](14:21) 12” box for box squats, step-ups, and others(16:27) Microplates (BB and DB types)(19:19) Deadlift jack(21:15) Wrist wraps (wear them properly!)(24:15) BONUS(26:59) OutroEpisode resources:Say hi to Philip on IG @witsandweightsEmail at philip@witsandweights.comSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
