Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

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Oct 30, 2023 • 4min

Quick Wits: Do You Really Need to Walk 10,000 Steps Per Day?

Do you really need to get 10,000 steps per day?Where did that number come from, and how many steps is truly optimal for you?Listen to today's episode to find out!---“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
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Oct 27, 2023 • 41min

Ep 117: Starting Strength, the Novice Effect, and Barbell Lifts with Cody Annino

Do you want to become stronger, healthier, and more resilient?Do you want to learn how to use the most effective tool for building strength and improving your quality of life?Today, I am joined by Cody Annino, a Starting Strength Coach based out of Moodus, CT. I reached out to him a few years back when I first learned about Starting Strength for some coaching on my basic lifts. He is why I started squatting and pressing the right way after months of frustration. Everyone can benefit from a technique coach, even for a few sessions.I invited him on to talk about the transformative power of barbell training. You'll learn the principles and benefits of Starting Strength, some common misconceptions about strength training, and the novice effect. We'll compare different training methods, look at how barbell training impacts mental health, and touch on the future of online versus in-person coaching in the fitness world. Cody is a big believer in the power of strength for lifelong health and resilience, as am I.Cody owns and operates Annino Strength & Conditioning, a small family-owned black iron gym in central Connecticut. Cody is a Central Connecticut State University graduate who has been working full-time as a professional coach since 2016. He has experience helping people of all ages and ability levels become stronger and healthier through barbell training. __________Click here to apply for coaching!__________Today you’ll learn all about:[2:17] Journey to becoming a strength coach[3:21] Barbell training's life-changing impact[7:42] Introduction to Starting Strength[9:54] Stress recovery adaptions[13:21] Criticisms on Starting Strength[16:40] Commitment to long-term training[23:36] Addressing strength training misconceptions[24:57] The "Novice Effect" explained[29:04] Mental health and barbell training[31:14] Coaching techniques and program customization[35:22] Future of online and in-person coaching[38:47] Where to learn more about Cody and Starting StrengthEpisode resources:Annino Strength & Conditioning – Cody's  gym, in-person and online coaching services.IG - @codyanninoStarting StrengthSupport 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
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Oct 26, 2023 • 6min

Quick Wits: Which Whey Protein Should You Use (Isolate, Concentrate, or Hydrolyzed)?

 What's the difference between whey protein isolate, whey protein concentrate, and hydrolyzed whey? And what about casein protein? You'll get your answer in this episode.This is the very first mini-episode of the Wits & Weights podcast.You'll find these extra “Quick Wits” episodes dropped in your feed during the middle of the week to give you a very short, actionable strategy in less than 3-5 minutes.My intent is to 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 extra 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
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Oct 24, 2023 • 58min

Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)

Today, I will be going over my recent micro-cut, which was a 14-day rapid fat loss phase, how to set it up, and all of my results, including how well I was able to adhere to the protocol and how I handled nutrition, how all my measurements changed including the fat loss itself, changes in biofeedback, my training, and the results of the group challenge we ran concurrently with my self-experiment, where 7 participants of the Wits & Weights Facebook community did their own fat loss phases along with me following the same protocol.Then, I’ll talk about some of the limitations and findings of aggressive dieting, and the seven lessons I learned that will help anyone following such a protocol to get through it successfully, mitigate hunger, and hold onto as much muscle as possible.If you want the exact protocol I followed, just click the link in my show notes or go to witsandweights.com/free to download it.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:48] Shoutout to Weight What? Podcast[4:26] Recent five-star reviews[6:59] Background and purpose of the micro-cut experiment[9:32] Preparing for the micro-cut[15:15] Training during fat loss, and intake targets[18:37] Initial observations on the serious deficit of the micro-cut[22:07] Results with flexible refeed days[25:06] The before and after measurements[34:17] Decline in biofeedback during the fat loss phase[37:52] Personal experience and training routine[39:31] Shredtober 14-day fat loss challenge results[42:57] Adherence to calorie and protein intake during the challenge[45:40] Future goals and recommendations for participants[50:10] Warnings about aggressive dieting[52:43] The seven lessons and recommendations for the rapid fat loss micro-cut[56:18] OutroEpisode resources:Ep 112: The Perfect Meal PlanMy Rapid Fat Loss GuideWeight What? podcastSupport 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
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Oct 20, 2023 • 1h 14min

Ep 115: He Lost 15 Lbs, 8% Body Fat, and Built Lifelong Strength with Barbell Training in His 40s

Today, I’m sitting down with my friend, fellow lifter, and client, Tony Perri. We first met in Andy Baker’s Barbell Club, where we soon realized our unique personalities complemented and pushed each other to new heights of strength, health, and physique.  In this episode, we’ll discuss his transformative journey, the intricacies of nutrition and barbell training, and the mental hurdles. Tony’s insights, which at this point are at the core of his being, could radically change your perspective and approach to fitness, nutrition, and health.Tony played various sports throughout his life. In his 30s, he competed in obstacle course races after doing calisthenics for a few years. He realized that functional bodyweight training and occasional competitions provided diminishing returns and little carryover to regular life.  Barbell training became his central training mode due to its incredible carryover and longevity benefits. It boosts his confidence, making him a better spouse, father, and business operator.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:55] Evolution of fitness interests over a decade[6:14] Decision to embrace barbell training[8:03] The guiding role of curiosity in life[10:44] How discipline in the gym translates to life[16:28] What was and wasn’t learned from a nutritionist[19:06] Reasoning for not seeking a coach in Starting Strength[24:07] The balance between making progress and hitting PRs, and being your own worst critic[31:11] Combining intuitive eating and tracking for nutrition[38:14] The role of nutrition and sleep in recovery[42:36] Overcoming mental hurdles during a cut[45:54] Top three educational takeaways from body composition improvement[54:28] Mental challenges and breakthroughs in barbell training[57:22] Unexpected benefits of switching to barbell training[1:06:50] What question did Tony wish Philip had asked[1:11:02] How to connect with Tony[1:12:36] OutroEpisode resources:Wits & Weights Facebook community – say hi to TonyBaker Barbell Club – Andy Baker’s community that Tony and I are in; recommended for ALL lifters who want effective programmingSupport 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
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Oct 17, 2023 • 26min

Ep 114: Can Rapid Fat Loss (Aggressive Dieting) Be Sustainable?

Today, we are talking about expanding your comfort zone in an entirely achievable AND sustainable way so that what might seem extreme or out of reach today will one day be part of your everyday, ordinary routine. I’ll use my rapid fat loss phase as an example of how this process works.We just finished a challenge where we had about 30 members of the Wits & Weights Facebook community following along or running the protocol themselves, so I will be using direct quotes from their experience to give you context as to how what seems extreme may not be depending on the foundations you’ve already developed.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:36] Expanding comfort zone for personal growth and self-improvement[10:16] Expanding your comfort zone through behavioral change[11:40] Avoiding the extreme zone and setting yourself up for failure[14:47] Rapid fat loss vs. extreme crash diets[17:15] Success in the rapid fat loss challenge[22:05] Expanding comfort zone for sustainable self-improvement[24:38] OutroEpisode resources:My Rapid Fat Loss GuideYou Can’t Screw This Up by Adam BornsteinEp 104: Fat Loss vs. Weight LossSupport 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
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Oct 16, 2023 • 1h 10min

Bonus Episode: The Secret Science of Gains and a Slap to the Face of the Fitness Industry

This conversation is from my appearance on Dustin Lambert’s and Dwayne Ulrich’s Working Weights LLC Podcast, where I received the most epic, flattering introduction any guest could ever receive, complete with background music, as a nod to my own tradition of detailed, credibility-building introductions of my guests.In the spirit of Dustin’s intro, let me just describe this as a game-changing episode like you’ve never heard before, where we dropped some serious knowledge bombs on leveling up your health and fitness using evidence-based practices. Forget the myths; we cut through the noise, giving you actionable, science-backed strategies to crush your goals and take control of your health journey like a boss.By the way, Dustin was also on my show back on episode 71, “How to Achieve Peak Performance and Wellness with Dustin Lambert,” so search the archives for episode 71 to hear that. 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
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Oct 13, 2023 • 54min

Ep 113: Barbell Training for Physical Therapy and Injury Prevention with John Petrizzo

Today,  I welcome John Petrizzo, a physical therapy advisor/coach of mine whom I met in Andy Baker's barbell club. John will debunk common myths about strength, recovery, and mobility. He’ll explain how to merge rehab and strength training to prevent injuries. You’ll learn why strength is a fundamental attribute that affects every aspect of your life, from post-surgery recovery to traditional PT to overall function and performance. John is a Physical Therapist, Certified Strength and Conditioning Specialist, Starting Strength Coach, and an Associate Professor in the Department of Health and Sport Sciences at Adelphi University. He holds a B.S. in Exercise Science from Hofstra University, where he was a member of the football team and a Doctorate in Physical Therapy from the New York Institute of Technology.John has worked in the fitness industry since 2006 and has helped many clients achieve their health, fitness, and sports performance goals through barbell training. In 2012, he began competing in powerlifting. __________Click here to apply for coaching!__________Today you’ll learn all about:[2:34] Combining physical therapy and barbell training[7:46] Benefits of barbell training for the average person[12:02] Counterintuitive lessons on human strength and mobility[16:37] General philosophy on post-surgery recovery and linear progression in lifting[25:58] Importance of strength as the primary physical attribute affecting human performance[29:18] Limitations of mainstream fitness and PT methods[33:03] Prescribing barbell training in a rehab setting[35:12] Patients' reactions to barbell training as part of their rehab[36:15] Differences between mobility and flexibility[40:39] How physical therapy knowledge improved an athlete's performance [45:30] How barbell training influences clinical reasoning in physical therapy[47:06] Barbell training's role in injury prevention and reducing the recurrence of injuries[49:17] One question John wished Philip had asked[52:00] Where listeners can learn more about John[53:08] OutroEpisode resources:Progressive Rehab and Strength - https://www.progressiverehabandstrength.com/ 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
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Oct 10, 2023 • 49min

Ep 112: The Perfect Meal Plan

Today, we will unlock your physique's full potential without being a slave to restriction! I’ll explain why those one-size-fits-all diet plans are holding you back, and arm you with the science-backed strategies you need to customize your own “perfect” meal plan, a dynamic and flexible meal plan, that balances your energy needs, macros and micros, fuels your workout performance, and supports your metabolism.And it’s not just about food. You’ll learn psychological tactics that will keep you adhering to your plan, smashing those plateaus, and tasting the freedom of flexible dieting. If you're tired of feeling stuck in a meal-planning box and want to turbocharge your journey to your ideal physique without restriction, save this episode as your game plan. Most importantly, listen all the way through because there is so much gold here in terms of strategies plus the exact step-by-step method I like to use to construct the perfect meal plan.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:33] The template meal plan[5:18] The importance of personalized nutrition[8:56] Psychological strategies for crafting your perfect meal plan[10:35] The classic 80/20 principle[13:17] Default meals as an emergency strategy[16:26] Batch cooking as an act of self-care[19:31] Shifting the perception of food as fuel, not a reward.[21:47] Utilizing social accountability[22:35] Documenting dietary variables[23:13] The one more rule, and overcoming decision fatigue[28:01] Using your app as a meal planner[29:34] Setting calorie needs, macros and micros[35:54] Simplifying food choices and measuring portion sizes[38:17] Map out your meals, including indulgences[43:47] Listen to your body's signals for dietary adjustments[47:14] Outro Episode resources:Ep 110: Macros Aren’t Enough – Flexible Dieting vs. IIFYM https://www.witsandweights.com/email – reply to the welcome email and ask for the FREE guides from episode 110MacroFactor 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
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Oct 9, 2023 • 30min

Bonus Episode: My 14-Day Rapid Fat Loss Protocol (Aggressive Dieting for Lifters)

This bonus episode gives you my 14-day protocol for rapid fat loss, as presented during a kickoff call for a challenge in the Wits & Weights Facebook community.This protocol is NOT for everyone. It's intended for lifters who know how to build muscle and understand how to track and log their food. It's also for people who haven't been dieting recently (you've been at maintenance or surplus calories for a while).You'll learn everything you need to know to lose, on average, 3-5 lbs (or more) of pure fat over just 2 weeks, including:The two most important things to get right for rapid fat lossThe EXACT steps to determine your calories and macros for each day of the protocol and how to setup MacroFactorWhat to do each day of the 14 days to hold onto as much muscle as possible and lose fat successfullySome nutrition strategies you can use to make it easierIf you want the entire guide for this protocol, including the macro tables to easily determine your targets, click HERE.Download your free Rapid Fat Loss guide here.Support the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram

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