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
Nov 16, 2023 • 4min
Quick Wits: Routine and Discipline vs. Monotony and Boredom
Are you stuck in a fitness rut, repeating the same workouts and meals without any joy?What if there were a way to keep your routine without surrendering to monotony?In this episode of Quick Wits, I share my story of finding balance between discipline and boredom, in both the gym and the kitchen. I’ll show you how routine can be enjoyable, productive, and far from monotonous.We'll examine the psychological aspect of movements and the importance of recognizing when a routine becomes too stressful or hinders recovery and needs a switch. We delve into how introducing variety, whether it's changing your squat movements or adding novelty to your meals, can be the antidote to monotony. After all, we are human beings who crave a bit of fun and change.Tune in to learn this powerful distinction between routine and monotony to help you build sustainable practices.---“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 14, 2023 • 25min
Ep 122: Cholesterol for Building Muscle (Eggs and Gains)
What is the link between cholesterol and muscle growth?Today, we will explore whether increasing dietary cholesterol can promote muscle growth and strength gains. In several studies, higher cholesterol intake has been linked to increased lean mass and strength, potentially by improving muscle cell integrity and boosting repair signaling pathways. We know that dietary cholesterol does not negatively impact blood cholesterol or heart disease risk, though stay tuned for one thing in your diet that might. Today is all about the muscle-building side of cholesterol.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:37] Myth on the effects of dietary cholesterol[5:12] Dietary cholesterol and muscle gain[13:40] The effect of higher cholesterol intake[15:01] The effects of statins[16:01] Lower cholesterol intake of vegetarians[17:45] Sources of cholesterol[23:30] OutroEpisode resources:Join the Wits & Weights email listMeno Henselman's article “Is cholesterol the forgotten anabolic?”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 13, 2023 • 4min
Quick Wits: Your Most Valuable Asset for Physical Health (It's Not Money)
If physical health is your top priority, then why aren't you allocating your most VALUABLE asset to it?And no, it's not money.Listen to today's episode to find out what it is!---“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 10, 2023 • 1h 5min
Ep 121: Eric Helms on How to Get Ripped Without Tracking
Do you know how to adjust your diet and training based on your needs and biofeedback? Do you know the role of protein in body composition?Learn more about this and more from today’s guest, Dr. Eric Helms! Fresh off of earning his WNBF Pro Card, he joins me for the second time despite his busy contest schedule. The last time Eric was on the show, we discussed balancing strength and physique goals, programming for lifters at different experience levels, self-determination theory and motivation, and optimal protein sources.Eric Helms is a titan in the bodybuilding and nutrition world. He is a researcher, author, and coach specializing in physique and strength sports. Eric has a PhD in strength and conditioning and is a competitive natural bodybuilder and powerlifter. He co-founded MASS Research Review and is the Chief Science Officer of 3D Muscle Journey.Today, we’re going to get caught up on his recent exploits in the bodybuilding world and then dive into some of the nuances of nutrition and training, from levels of tracking and flexible dieting to macro splits to mini-cuts. We’ll also get into training volume, autoregulation, and whatever else we have time for.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:09] Update on contest season[16:08] Levels of diet tracking from beginner to advanced[26:33] Tracked approach towards a fat loss journey[32:36] Diet tracking from intermediate to athlete or competitor level[38:20] Very high protein and low carb strategy[45:52] Two-year nutrition cycle structure for moderate experience [52:30] Ratios for cutting or maintenance[55:56] Evaluating training to optimize for muscle gain[58:21] Finding the individualized training volume[1:02:47] Where to find Eric[1:04:01] OutroEpisode resources:Ep 72: Balancing Strength, Physique, Recovery plus Animal vs. Plant Protein with Eric Helms3DMJ Vault –Bodybuilding Program Design to learn how to build your own customized training splitIG – @helms3dmjSupport 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 9, 2023 • 4min
Quick Wits: It's OK to Want to Look Better and Improve Your Physique
Have you ever felt judged or guilty for wanting to look better and improve physique?Well, you don't have to.We explore the journey of physique transformation, debunking societal stigmas and affirming it as a valid health goal. We delve into the mental resilience, discipline, and self-love that accompany this transformative journey, emphasizing that it's not just a physical, but also a mental shift.Stay tuned as we reveal inspiring client success stories that underscore the emotional and psychological impact of a physique transformation, including a heartwarming story where a client's success was acknowledged not by numbers or weights, but by loved ones noticing their improved physique.Remember, it's your body, your rules, and you have every right to strive for a physique that makes you feel confident and empowered. Don't miss out on this empowering message of self-love, acceptance, and the strength of mind over body. Listen in, keep lifting, keep learning, and keep transforming!---“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 7, 2023 • 30min
Ep 120: The Mental Health Benefits of Strength, Resistance Training, and Walking
Did you know lifting weights and taking regular walks lower stress and build confidence? Today, we are exploring the science-backed mental health benefits of our two favorite ways to move: strength training and walking. If you’ve ever felt anxious, depressed, or just mentally foggy, you’ll want to listen all the way through because even I uncovered some surprisingly powerful links here.There’s incredible research that shows just how much activities like lifting weights and taking regular walks can transform your mood and mental well-being. From lowering stress to building confidence, we’ll examine how strength training and walking can naturally improve mental health. It's not just about getting stronger physically; it's about strengthening your mental fortitude, too. __________Click here to apply for coaching!__________Today you’ll learn all about:[2:38] Five-star reviews of the show[3:50] The link between exercise and mental health[5:04] Weightlifting vs. mindfulness[8:25] Grit and resilience[11:05] The benefits of lifting weights on mental health [18:53] The benefits of walking on mental health[25:37] Takeaways[29:00] OutroEpisode resources:Join the Wits & Weights email listInspired by Impact podcast (hosted by Carl J. Berryman) – Apple or SpotifySupport 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 6, 2023 • 4min
Quick Wits: When to Fire Your Coach
When is it time to fire your coach and find a new one?Ever wondered why your fitness goals seem elusive despite having a coach? You might be working with the wrong person. This episode gives you a peek into a conversation with one of my clients who found out the difference a good coach can make in your fitness journey. We dig deep into why a stress-free and streamlined coaching process is key to your transformation, and how a complex or frustrating process might be a signal that it's time to consider a new approach.Getting in shape shouldn't be a struggle. That's why we're revealing what a good coach should do, how their process should work, and how it can significantly impact your progress. We also delve into how making the process simple and easy for the client is essential. This episode will guide you on how to make the best decisions for your fitness journey. Whether you're a current trainee or someone considering hiring a coach, this episode will equip you with the knowledge you need. Don't let the wrong coach derail your journey to physical self-mastery.Stay strong and tune 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
Nov 3, 2023 • 39min
Ep 119: Reclaiming the Joy of Running After 60 with Barry Karch
Have you ever considered running as more than just a form of exercise but as a philosophy for life? Join me today as I chat with the inspiring Barry Karch, a runner and podcaster who defies age and gravity. Creator of the ‘Running For Your Life’ podcast, Barry motivates people to embrace running at any age. We’ll delve into his perspective on running, a topic we seldom explore, and his insights on strength training and nutrition.In this episode, we delve into Barry’s transformative journey from running burnout to rejuvenation. In his 40s, Barry was an avid runner, participating in numerous races, including the Boston Marathon. However, after five years of intense training, he experienced burnout and took a 20-year break from racing.In his 60s, Barry decided to shed the extra weight for a healthier life. Changing his diet, he lost 35 pounds and rediscovered his love for running. This newfound joy led him back to racing, feeling revitalized and whole again. He created his podcast to inspire others of any age to seize control of their health and join him in the race against time. __________Click here to apply for coaching!__________Today you’ll learn all about:[3:25] What running means to Barry[4:05] Message to people who don't have the same passion for running[5:00] Burnout in the 40s and losing passion for running[7:34] Attempts at other forms of exercise during the 20-year hiatus[9:37] Diet changes and reigniting his love for running[13:18] Training for running after the hiatus[15:45] Mindset of excellence and resilience in running and podcasting[17:14] The benefits of running on cardiac and bone health[19:37] Secret to maintaining running motivation[23:53] Importance of scheduling one exciting and scary event each year[29:37] Impact of running on other life aspects[31:58] Perception of outrunning Father Time[32:58] Resources for running[34:37] The question Barry wished that Philip had asked[37:15] Where listeners can learn more about Barry and his work[37:48] OutroEpisode resources:Barry's podcast: Running For Your Life podcastIG - @barry_s_karchSupport 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 2, 2023 • 5min
Quick Wits: This is a Game-Changer for Diet Consistency
When it comes to selecting foods, this ONE thing is a game-changer for consistency and getting results.Find out what that is in today's 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
Oct 31, 2023 • 27min
Ep 118: Q&A – Macro Splits, Lean Bulking, Hunger, Muscle Over 40, and Aggressive/Rapid Fat Loss
What is the most effective macro split for building muscle? Is it necessary to drink electrolyte mix, or is water enough? Find out the answers to these questions and more from the free Wits & Weights Facebook community and emails and messages from listeners.I will tackle your burning questions on the most effective macro splits for muscle building, especially for women in their 40s, and debunk some myths along the way. I discuss the importance of electrolytes versus plain water during workouts and how to navigate hunger when transitioning from maintenance to a bulk. Plus, I get into the specifics of lean bulking and how to set your macros for optimal results.Then, I am doing a rapid-fire Q&A based on questions from our recent rapid fat loss challenge, covering everything from the impact of high-intensity cardio on muscle growth to the most satiating foods when calories are tight.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:09] Two five-star reviews for the show[3:33] What is the most effective macro split for building muscle?[6:20] Is it necessary to drink electrolyte mix vs. water?[8:03] What are your thoughts on hunger when transitioning from maintenance into a bulk, when you have reached your calories?[11:31] Managing hunger and increasing calories for maintenance[14:03] To transition to lean bulking, do I continue my current maintenance or find my new maintenance and set to gain? What are the macro recommendations?[16:46] Rapid fire Q&A on the rapid fat loss challenge[25:54] OutroEpisode resources:The Hunger Hacks Guide and Hunger Scale Guide & Diary: https://witsandweights.com/freeJoin the Wits & Weights Facebook communityMacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeksSupport 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
