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
Oct 6, 2023 • 1h 2min
Ep 111: Use This "Anti-Diet Athlete" Mindset to Lose Fat Naturally with Sherry Shaban
Joining me today is Sherry Shaban, an extraordinary fitness and life coach who’s battled back from the brink of paralysis to transform her body and her entire outlook on life. We met when she recently had me on her podcast, Fall In Love with Fitness, so I’m excited to talk to her again today.Sherry will challenge your conventional wisdom on dieting and fitness as we examine why diets fail and what you can do differently. We are unpacking the nuances of ‘transformation’ versus ‘results’ and how to move from a life of limitations to endless possibilities. From the role of intuitive eating to overcoming chronic pain to the habits that define successful “athletes” in all walks of life, this is a holistic conversation about optimizing your performance from the inside out.Sherry Shaban is an osteopath and an anti-diet health and life coach from Montreal, Qc. She is the founder of the Fall in Love with Fitness Podcast, the HIIT Decks™ App, and Make Peace with Food™, the leaders in an Anti-Diet approach that rewires the brain’s relationship with food to release bodyweight struggles forever naturally. __________Click here to apply for coaching!__________Today you’ll learn all about:[3:23] How adversities shaped Sherry's life and mindset[6:54] What it means to be an athlete[11:33] The impact of identifying as an athlete[14:15] The difference between transformation and results[19:24] Working toward a short-term result[22:37] Why diets fail and alternatives[28:33] Busting a dieting myth[32:05] Switching to intuitive eating[37:24] Diet restrictions[39:27] Differentiating emotional and physical hunger[50:25] Transformation and focusing on food that serves us[54:10] Protection mode[56:30] Aligning to your needs and extracting habits[58:14] The question Sherry wished Philip had asked[1:00:25] Where to learn more about Sherry[1:01:01] Outro Episode resources:Website: www.sherryshaban.com IG - @sherryshabanfitnessSupport 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 3, 2023 • 34min
Ep 110: Macros Aren’t Enough – Flexible Dieting vs. IIFYM
Today, the battle between Flexible Dieting and If It Fits Your Macros (or IIFYM) is on. You’ll discover why the freedom to eat your favorite foods and only tracking macros isn't enough to achieve real, life-changing health. I will compare the glaring differences between flexible dieting and IIFYM so you can fuel your body for peak performance, physique, and longevity and make friends with foods that serve you and your values.__________Click here to apply for coaching!__________Today you’ll learn all about:[1:44] What is IIFYM[5:01] Personal experience with tracking macros[7:00] Importance of fiber and its health benefits[8:50] Transitioning to the flexible dieting approach[10:57] Quote about flexible dieting from Alan Argon's book [12:02] Different approaches to tracking and precision in flexible dieting[16:47] Tracking fiber for improved health and fat loss[18:25] Setting a maximum for saturated fat intake and tracking micronutrients[19:24] Tracking workout nutrition and biofeedback[21:52] The impact of meal timing and food choices on digestion[24:10] The importance of sustainable and flexible dieting approach[25:14] How do you do flexible dieting?[31:01] Free 30-minute breakthrough session to achieve your fitness goals[32:47] OutroEpisode resources:Ep 80: Flexible Dieting, Evidence-Based Nutrition, and Protein Strategies with Alan AragonEp 59: Why You Should Track Your FoodBook: Flexible Dieting (Alan Aragon)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
Sep 29, 2023 • 55min
Ep 109: Stop Making THESE Strength Training Mistakes with Andrew Romeo
Today is a very special episode because I am joined by Andrew Romeo, a long-time coach of mine and a friend and fellow entrepreneur. He owns Romeo Athletics here in Connecticut, the gym that I joined 12 years ago, where I started training and came to understand what strength was all about. So, I have him to thank for introducing me to the world of lifting.We'll discuss how to make fitness a part of your identity, balance family, career, and life, and make strength training work for you at any age. From his "platform of strength" to making training entertaining to bloodwork and supplements, Andrew will revolutionize your health and wellness mindset.Andrew Romeo has always loved helping people reach their health and fitness goals. He developed and managed Romeo Athletics, Northern Connecticut's premier personal training and group fitness center in Enfield and Avon. He offers personalized training and mentoring. Andrew exemplifies integrity, self-improvement, and excellence, and goes the extra mile to help others succeed.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:15] Gym, family, and personal life[3:42] Balancing roles as a father, husband, entrepreneur, and coach[5:41] Andrew's core values and principles [7:25] Realizing fitness as an identity, not just a habit[10:22] Relationship with fitness over the years[15:05] Effective approach to get started[18:03] Making fitness enjoyable for adults and kids[24:02] Concept of "platform of strength" in training[26:22] Adapting training styles for different life stages and fitness levels[28:45] Common mistakes in strength training[32:57] Common questions or misconceptions from gym newcomers[36:53] Importance of blood work and supplements in a fitness plan[42:15] How to schedule a wellness consult with Ethos[45:20] Plans for Romeo Athletics[47:19] One question Andrew wished Philip had asked[53:02] Learn more about Andrew and Romeo Athletics[53:33] OutroEpisode resources:Ethos’s Wellness program - bloodwork, peptides, hormones - ethosmedicalaesthetics.comRomeo Athletics (CT) - romeoathletics.fitnessSupport 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
Sep 27, 2023 • 13min
Special Announcement: Shredtober FREE 14-Day Fat Loss Annihilation Challenge
Do you want to lose 3-5 lbs of pure fat in only 14 days?Get ready for the (totally free) Shredtober 14-Day Fat Loss Annihilation Challenge starting on Monday, October 2, 2023.This is NOT weight loss challenge. It's an aggressive fat loss protocol that I am personally following (for research!) and want to share with others who want to do some self-experimentation.You MUST register for the zoom call this Friday Oct 4 (at 12pm ET) to get access to the challenge guide, checklist, free coaching, group chat, and prize eligibility.👉👉👉 Click HERE to join the challengeIf you can't make the call live, that's OK. A replay will be available but you still need to register ahead of time for access to the (totally free) 14-day challenge.===> Click HERE to join the challenge <===NOTE: This challenge is NOT for everyone. Everyone can join and follow along, but the actual micro-cut (aggressive fat loss phase) is only appropriate for those who:Are tracking food/macros and weightHave been barbell training for at least 3 monthsHave not been dieting for at least 1 monthEpisode mentioned:Ep 92: Physique Enhancement, Rapid Fat Loss, Plateaus, and Processed Foods with Bill Campbell, PhDSupport 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
Sep 26, 2023 • 35min
Ep 108: How to Build Muscle Without Getting Fat
Today, we are re-examining the science of building muscle without accumulating unnecessary fat. Based on a new study that just came out this year, we will find the sweet spot between the “you gotta eat big to get big” dreamer bulk crowd and the “maingain/gaintain” crowd, so you have the optimal caloric surplus for muscle gain.I’ll share my experience with these various muscle-building ranges, re-emphasize the role of strength training and protein, and discuss practical takeaways to set up your effective bulking strategy. This episode gives you a nuanced approach to lean muscle gains to help you achieve a muscular and lean physique without the extra fat.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:27] Personal experience with the dreamer bulk approach[5:55] Finding the optimal calorie surplus for muscle gain[9:23] Study on the effect of small and large energy surpluses [11:53] The importance of a moderate calorie surplus for strength gains[14:03] Key points on the Helms study[19:30] Gains with aggressive surplus[23:01] Adjusting body fat gain based on the rate of build[25:27] Setting targets and rates for a muscle-building phase[33:23] OutroEpisode resources:MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)Email Philip: 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
Sep 25, 2023 • 44min
Bonus Episode: The Hidden Benefits of Strength Training
This conversation is from my appearance on Lisa Salisbury’s podcast, Eat Well, Think Well, Lift Well, where we discussed strength for fat loss, body fat overshooting, the dangers of yo-yo dieting, and why strength training is a useful metric and what a great routine would look like.Lisa was also on my show back on episode 73, “Breaking Free of the Clean Plate Club for Sustainable Weight Loss,” so download episode 73 to check that out.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
Sep 22, 2023 • 44min
Ep 107: Injury-Free Running AND Better Body Composition? Sign Me Up! With Louise Valentine
I'm excited to welcome back Louise Valentine, my first interview guest who I didn't already know personally, way back in Episode 26, to catch up on her incredible accomplishments and discuss new and exciting strategies and considerations for female endurance athletes, especially women 35 and beyond. She empowers them by dispelling industry stereotypes and reaching a zero-injury rate. For background, Louise Valentine is a best-selling author, published researcher, and award-winning sports medicine, exercise science, holistic health, and performance expert. She is the 2023 American College of Sports Medicine Practitioner of the Year. Her website, BreakingThroughWellness.com, helps active women 35 and older manage hormone shifts and improve health, body composition, and running with less stress!Louise's courses and coaching are for you if you can't stand hormones affecting your health, fitness, or endurance performance. __________Click here to apply for coaching!__________Today you’ll learn all about:[3:19] Earning the ACSM Practitioner of the Year Award[5:10] Contributions to a new sports medicine textbook [6:38] Strategies for active women with excess weight and hormonal changes[8:34] Energy-first approach and aligning running goals with physique goals[10:15] Strategic calorie reduction[11:51] Client results[12:47] Addressing myths in female-specific exercise strategy for women 35+[17:49] Understanding hormonal changes and taking control of health[22:29] Science-based training and injury prevention for 35+ female runners[27:19] Dynamic functional lifting[30:08] Strategic layout for body composition and performance[31:25] Gut health struggles and the importance of nourishment[36:37] The importance of lifting heavy for female endurance athletes[41:05] The question Louise wished Philip had asked[41:50] Where to learn more about Louise[42:50] OutroEpisode resources:Free blog articles, videos, mini-courses & a 4-month 1:1 learning experience at BreakingThroughWellness.comEp 26: Sustainable Fitness, Physiology, Fat Loss, and Running at Any Age with Louise ValentineSupport 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
Sep 19, 2023 • 33min
Ep 106: Eating Out While Staying Lean (Even During Fat Loss)
Today, we are diving into a topic that affects everyone. We all know that sticking to your nutrition goals is not something we do in a lab, it’s a battle fought in our everyday lives. And one thing that will always exist in our lives is eating out. Whether it's a business dinner, a social gathering, or a trip, dining out can feel like an overwhelming potential roadblock in the middle of your otherwise day-to-day routine.But what if I told you that you don't have to choose between enjoying a meal out and engineering that ideal physique you're working so hard for? You can develop a few helpful skills to master the art and science of eating out without missing a beat.We're talking planning, tracking, real-time decision-making, and even some tricks you've probably never considered. I am arming you with practical strategies, and you'll wonder how you ever dined out without them. By the end of this episode, you'll have a toolkit that will make eating out enjoyable and aligned with your goals.So, if you're ready to take control of your dining experiences and fuel your performance, both inside and outside the gym, then tune in to today’s topic.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:11] Planning ahead[4:30] Research the restaurant or menu ahead of time[7:00] Pre-log your meal[15:30] Strategies for making decisions in real-time dining scenarios[18:32] Business dinners or dinner out [19:59] Navigating social gatherings [22:45] Tips for travel[24:12] Creative hacks[27:58] Key takeaways[31:52] OutroEpisode resources:MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)Ep 20: How to Stay On Track with Meals, Fat Loss, and Fitness No Matter Where You AreEp 93: Ditch Alcohol for a Physically and Mentally Healthier Life with Karolina RzadkowolskaSupport 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
Sep 15, 2023 • 1h 4min
Ep 105: Ladies! You CAN Build Incredible Strength and Vitality in Your 40s, 50s, and Beyond with Cheryl Ilov
Today, I am speaking with Cheryl Ilov, a dynamic force who challenges the misconceptions of aging, fitness, and the power of the female spirit. She is a physical therapist, martial artist, dancer, and author. With over 20 years of experience in private practice, she has helped thousands of clients recover from pain and injuries by integrating the science of physical therapy with the art of movement.Cheryl is also a second-degree black belt in an ancient Japanese martial art called Ninpo Tai Jutsu, which she began training at 47. She is the author of two books: “Forever Fit and Flexible: Feeling Fabulous at Fifty and Beyond,” and “The Reluctant Ninja: How A Middle-Aged Princess Became A Warrior Queen.” She hosts The FemiNinja Project podcast, which is about overcoming obstacles, personal empowerment, restoring human dignity, and alternative health and healing.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:40] Cheryl's passion for self-mastery[7:15] Misconceptions about aging, fitness, and being a woman[10:43] Definition and significance of the somatic movement[13:27] Your perspective on vitality[17:14] Top 3 recommendations for enhancing vitality[22:44] Starting martial arts training at 47[29:05] Your unique challenges as the only woman in your martial arts class[35:09] Breaking gender barriers in martial arts[41:39] Comparison of Ninpo Tai Jutsu with other martial arts forms[44:30] Overcoming intimidation for women in martial arts[49:45] Practical application of martial arts in real-life threats[54:37] Safety and empowerment techniques for women[59:59] One question Cheryl wished Philip had asked[1:01:01] Where to learn more about Cheryl[1:02:37] OutroEpisode resources:Website: cherylilov.comLinkedIn: linkedin.com/in/cherylilovvitalityconsultant Podcast: The FemiNinja Podcast Books: Forever Fit and Flexible: Feeling Fabulous at Fifty and Beyond and The Reluctant Ninja: How A Middle-Aged Princess Became A Warrior QueenSupport 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
Sep 12, 2023 • 42min
Ep 104: Fat Loss vs. Weight Loss
Today, we get into the very relevant differences between two terms that seem similar on the surface, fat loss and weight loss, but are polar opposites in terms of the behaviors you would take to achieve them.One of these can be downright destructive to your body, leading down a dark path that you’ve probably been down before, many times, that sacrifices your health and physique for the sake of hitting a number. The other drives you to make the changes you need and want to vastly improve your health and physique and do it in a sustainable, life-altering way that aligns with your body.We talk about the semantic differences in how we use language in the fitness industry regarding the terms ‘weight loss’ and ‘fat loss.’ We talk about why fat loss is more important than weight loss. We also talk about the dangers of crash dieting and yo-yo dieting, and how they can backfire and make it even harder to get the results you want. Finally, we talk about how to achieve fat loss to get the exact results you want without the negatives of weight loss.__________Click here to apply for coaching!__________[3:43] Weight loss vs. fat loss, definitions, and industry problems[7:51] Struggling with weight loss before the wedding[10:52] Unsustainable cycle of crash dieting and weight regain[12:30] The backlash against weight loss and extreme approaches[15:27] The debate between restrictive dieting and intuitive eating[17:23] Using a data-based approach for efficient weight management[26:32] Losing fat instead of losing weight[28:13] Combining strength training with proper nutrition for muscle-building[32:34] Recovery and stress management for a better physique[37:24] Focus on fat loss[38:09] Take action now for successful fat loss[40:23] OutroEpisode resources:Ep 88: Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique - https://www.witsandweights.com/88 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
