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 4, 2023 • 4min
Quick Wits: How to Overcome Procrastination (4 Unmet Needs)
Is procrastination holding you back from achieving everything you want?It might be due to one of these 4 unmet needs.Procrastination isn't just a time management issue; it's an emotional one. In today's episode, we take a deep look into the four unmet needs that often lead to procrastination: being overwhelmed by complex tasks, fear of not being good enough, paralysis by analysis, and the need for perfection. Listen to today's Quick Wits to find out how to overcome them and reclaim control over your time!---“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 1, 2023 • 55min
Ep 127: 5 Fat Loss Mistakes Women Need to Avoid (What To Do Instead)
Are you struggling to achieve your fat loss goals? You might be making one of these common mistakes!Today, we will go over why females should think twice before jumping right into a fat loss phase, the 5 most common fat loss mistakes women make, and how to set yourself up for a successful, healthy, and sustainable fat loss phase.Two-thirds of my clients are female, and most of them are over 35, putting them squarely in the peri- and post-menopause phases where hormones become an even more sensitive factor during fat loss, though it doesn’t have to be a deal-breaker.I wanted to create this episode to focus specifically on aspects like low energy availability, carbs, and even the discomfort of change that comes up most frequently with my female clients and listeners.You can grab my totally free guide called “FEMALE FAT LOSS” now available HERE or at witsandweights.com/free. It’s a nicely organized summary of all the topics discussed on today’s show as a reminder of what’s important, mistakes to avoid, and how to approach successful fat loss.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:47] Low energy availability[8:01] Training fasted[12:28] The 5 nutrition mistakes women make before a fat loss phase[26:06] How to have a successful fat loss phase[42:55] Hormonal imbalances can cause fat loss plateaus[45:34] Proper food tracking[49:19] Get a coach or join the community [53:27] OutroEpisode resources:Female Fat Loss Guide (free)Jeremiah Bair's podcast: Living LeanSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Nov 30, 2023 • 3min
Quick Wits: Optimal Protein Intake, Distribution, and Sources
What does the latest research say on optimal protein intake, distribution, and sources?Are you feeding your muscles enough protein or just feeding misconceptions?Get ready to debunk the myths and clarify the facts about protein. From the significance of protein in muscle growth to optimal protein consumption, we'll break it down to the most digestible bits of knowledge you need.Protein during fat loss, for your training, extremely high protein, and more to enhance your physical self-mastery, improve your nutrition, and transform your body composition. Tune in now for this protein-packed episode!---“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
Nov 28, 2023 • 28min
Ep 126: More Carbs, More Muscle (Why Low-Carb and Keto Are Keeping You Skinny Fat)
Are you scared that carbs will make you fat and avoid them completely? Did you know that a balanced diet rich in carbohydrates is not just good but essential for building strength muscle, and shedding fat?Today, I will be going over all the reasons why, 9 reasons in particular, eating a moderate to high carb diet—or what I like to call a balanced and healthy amount of carbs—is absolutely essential if your goal is to build muscle, get stronger, improve your body composition, get leaner, and yes even make fat loss easier.Let’s call this the “I love carbs, and you should too” episode. You’ll definitely want to share this with a friend, especially if they’re a low-carb or keto zealot who loves to brag about how they haven’t looked at, let alone eaten a potato or bowl of oatmeal in a while. They are leaving massive gains on the table, and this is a very fast road not only to skinny fat but to a miserable existence in terms of enjoying your food.If I sound a bit sarcastically aggressive today, it’s because I lived the low-carb delusion for an entire decade and paid the price. Now that my bloodstream is flooded with nature’s sweet glycogen drug 24/7, I look back and feel sorry for my carb-deprived former self and want nothing more than for YOU to put that person in the rearview mirror, too.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:44] Carbs are beneficial to muscle growth[7:34] Energy for high-intensity workouts[8:52] Glycogen replenishment[10:16] Protein sparing and mTOR activation[11:56] Insulin release and hormone balance[15:45] Prevent muscle protein breakdown[18:05] Carbs optimizes testosterone to cortisol ratio[20:02] Reduce muscle soreness post-workout[21:18] Support muscle retention[23:58] Improve overall performance[27:13] OutroEpisode resources:Ep 124: How to Use Progressive Overload the RIGHT way to Build Strength and Muscle (Even in Fat Loss)Support the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Nov 27, 2023 • 4min
Quick Wits: Life Gives You Deloads from Your Strength Training
Instead of scheduling in a "deload week" for your training, life might just do it for you.Ever thought about letting life dictate your workout deloads? Today we challenge the traditional approach to strength training and scheduled deloads. I'll guide you through the benefits of unplanned but natural breaks from your workouts due to life's natural breaks such as vacations, illnesses, and holidays.Tune in to learn how to harness life's natural deloads for a smarter, more sustainable, and effective fitness journey!---“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
Nov 24, 2023 • 1h 19min
Ep 125: Peptides, Hormone Therapy, Medical Aesthetics, and Personalized Wellness with Kristin Gemme
How safe is hormone therapy? What are peptides, and how can they help you improve your health and wellness? Today, I am joined by Kristin Gemme, a board-certified physician assistant with over ten years of experience as a PA and 16 years in the medical field. She is the owner and operator of Ethos Medical Aesthetics and Wellness in Avon, CT, and we connected through my coach and recent podcast guest, Andrew Romeo. Iwanted to bring her on my show to discuss peptides, hormone therapy, medical weight loss, and other ways to complement lifestyle interventions.Kristin is passionate about helping people achieve optimal health through personalized holistic interventions such as skincare, injectables, lasers, PDO threads, and wellness programs. As I mentioned, she is also the host of the Just a Pinch podcast, where she discusses the good, the bad, and the ugly side of aesthetics, fitness, nutrition, and wellness.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:03] Becoming a PA in aesthetic medicine[4:33] Guiding principles in aesthetic medicine and personal wellness[9:07] Peptides and their role in health[13:20] Identifying candidates for hormone therapy and testing methods[20:49] Integrating medical weight loss with holistic health strategies[23:01] Benefits of peptide therapy and the evolution of the field[30:11] Using lab tests to craft personalized health interventions[38:15] Testosterone replacement therapy[44:15] Hormone replacement therapy for women[48:41] Adaptogens and nootropics[50:18] The future of medical aesthetics[1:00:51] Psychological effects and misconceptions with aesthetic treatments[1:12:47] The benefits of getting your bloodwork done[1:14:49] Where to find KristinEpisode resources:Ethos Medical AestheticsJust a Pinch podcastIG: @injectorkristinSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Nov 23, 2023 • 4min
Quick Wits: Stress-Free, Guilt-Free Holiday Meals (and Happy Thanksgiving!)
For my friends in the U.S., Happy Thanksgiving!Ready to conquer the holiday feast without compromising your nutrition goals?If you've ever felt overwhelmed by the abundance of food choices in a big holiday meal, tune in to today's episode of Quick Wits.We will equip you with the strategies needed to navigate the food avalanche that typifies holiday meals. I will guide you through a stress-free approach to indulging in abundant holiday meals and decode the psychological aspect of holiday feasting.Have you ever felt guilty for overindulging during the holidays? We tackle this and more for a guilt-free, stress-free holiday season.---“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
Nov 21, 2023 • 1h
Ep 124: How to Use Progressive Overload the RIGHT way to Build Strength and Muscle (Even in Fat Loss)
Are your workouts actually making you bigger and stronger? Why do some people gain muscle and strength so much faster than others?Today, we’re diving into the concept of progressive overload—what it is, why it’s important, and how to implement it in your training program.I’ll explain the science behind how it drives muscle growth and strength gains and then provide specific methods for progressively overloading your workouts by increasing weight, reps, sets, intensity levels, and other creative approaches. These strategies apply to all training levels, from beginner to advanced. Finally, I’ll go over how you can use this principle even during a fat loss phase.If you want my free detailed guide on progressive overload that you can download and reference whenever you want, just use the link in my show notes under Episode Resources or go to witsandweights.com/free.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:20] What is progressive overload?[4:01] Stress recovery adaptation[10:06] The four things that occur during adaptation[14:23] The relationship between strength and hypertrophy[18:14] Progressive overload for beginners[23:30] Programming for progressive overload[29:00] Progressing by weight[30:42] Progressing by reps[35:16] Progressing by sets[38:48] Progressing by intensity[46:16] Mind-muscle connection[48:43] Post-activation potentiation[49:30] Accommodating resistance[51:31] Combining the progression variables[53:29] Training during a fat loss phase[59:15] OutroEpisode resources:Free Progressive Overload Guide – https://witsandweights.com/free/progressive-overload-guideSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Nov 20, 2023 • 4min
Quick Wits: Can You Have Too Much Protein?
Can you have too much protein?We answer that question in today's episode!We're exploring the optimal protein range for muscle growth, shedding light on the balance between protein, fats, and carbs, and debunking the myth of protein-induced kidney damage. This episode is all about achieving dietary balance, ensuring you're nailing your minimums without neglecting other vital nutrients in the pursuit of protein. So, if you're looking to strike the right dietary balance, support your training, and boost your overall health, this is an episode you won't want to miss!---“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
Nov 17, 2023 • 53min
Ep 123: The HIDDEN Barriers Holding You Back with Mike Millner
What's REALLY holding you back from achieving your fitness goals? Is a short-term focus on "weight loss" setting you up for long-term failure?Today, I'm extremely excited to welcome to the show Mike Millner, a high-level nutrition coach and a business coach who has a gift for understanding the personality-based needs of his clients and where people are in their journey. In this episode, Mike and I unpack the DNA of success to understand why so many of us fail at hitting our health and fitness goals. Transformation goes beyond calories in and calories out, all the way to the hidden barriers that hold us back. We're talking about the mental game. This is a 'how-to-crush-your-goals-and-redesign-your-identity’ conversation.Coach Mike has experienced the highs and lows of dieting and fitness and has learned how to overcome the psychological barriers and challenges that prevent most people from achieving their goals. He is the founder of Peak Optimization Performance or POP and the voice behind the top-rated Mind Over Macros podcast, where he shares his insights and expertise on nutrition, training, and, most importantly, mindset. He aims to help as many people as possible navigate life as healthy individuals in a sustainable and enjoyable way.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:01] The moment his mindset shifted to confidence[5:25] Mental vs. physical transformation[8:17] Energy balance and CICO in long-term goals[13:18] "Grit" vs. willpower in goal setting[16:01] Top psychological barriers to fat loss[18:21] Use of SMART goals and other theories[23:23] Mental cycles, like training cycles[26:35] How "mental diet" affects physical health[30:01] Fear of success in fitness[34:59] Power of language and self-talk[39:16] Gratitude and positive psychology[42:30] Short-term wins vs. life-long habits[45:35] Mindset in muscle building[48:21] What would Mike be doing if he didn't become a fitness coach[50:33] Where to learn more about Mike and his work[51:21] OutroEpisode resources:Mike's podcast – Mind Over MacrosIG - @coach_mike_millnerSupport 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
