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
Sep 8, 2023 • 54min
Ep 103: What the Heck are Sweet Proteins? The New Natural Sweetener with Jason Ryder
Have you ever heard of sweet proteins? If not, you’re in for a treat, pun intended, as we dive into this topic with Jason Ryder, CTO and Co-Founder of Oobli, a food technology company building a new category of food and beverages based on naturally sweet proteins.You'll learn about sweet proteins, the science behind them, their health benefits, and where to find them. Jason will discuss sweet proteins' significance in our diet, how they will change the food industry, their health benefits, and how they're made.Jason had senior technological leadership roles at Amyris, Bolt Threads, and Hampton Creek / Eat JUST before Oobli. He received a B.S. and Ph.D. in Chemical Engineering from the University of Alabama and the University of California at Berkeley, respectively. Jason became Adjunct Professor and Executive Director of the Master of Bioprocess Engineering (MBPE) program in the Department of Chemical and Biomolecular Engineering at UC Berkeley in 2018.__________Click here to apply for coaching!__________[2:19] Interest and motivation in food technology and sweet proteins[6:16] The science of sweet proteins[10:24] Role and benefits of sweet proteins[14:21] Human propensity for sweetness and the added sugar dilemma[18:40] Health implications of sugar, artificial sweeteners, and sugar alcohols[20:28] Quantity of sweet proteins in products[27:41] Production process of sweet proteins[30:19] Challenges in scaling production and increasing awareness[33:27] Influence of academic role at UC Berkeley on his work[35:09] Impact of sweet proteins on the food industry[39:22] Addressing criticisms and skepticism[41:07] Excitement and future vision for the field of sweet proteins[42:10] Potential applications of sweet proteins in other foods and drinks[49:28] The question Jason wished Philip had asked[51:51] Where to learn more about Oobli[53:09] OutroEpisode resources:Website: Oobli Sweet TeasLinkedIn: https://www.linkedin.com/company/ooblifoods IG: @ooblisweetproteins 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 5, 2023 • 42min
Ep 102: Q&A – Home Workouts, Antioxidant Supplements, Food Logging Hacks, Best Grains for Carbs
Today, we are doing a Q&A to answer questions from the free Wits & Weights Facebook community, emails, and messages from listeners.We have questions from four listeners about training at home with a video vs. your own program or a template, how supplements impact your immune system based on dosing, some of MacroFactor’s features and how they actually work, and options for grains and cereals as a carb source. I’m sharing some of my favorite strategies for all of these, and refer to a few past episodes if you want to dive deeper into specific topics.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:02] How should I program my home workout?[13:48] Do exogenous antioxidants (supplements like Vitamin C) negatively impact the immune system when consumed in high quantities, and how much is too much (if there is a case of “too much”)?[21:54] Does MacroFactor allow you to pre-log the day before?[25:41] Is it only via your body weight that it figures out how to change calories and macros?[29:57] Can you change the macro amounts? For example, I eat pretty high protein for my weight, as I am a petite female. Or does it do a standard like 1 gram per pound?[32:09] Aside from oatmeal, are there any other cereals or grains that we can incorporate? Also, do high-protein cereals such as Kashi Go ( which I love with plain Kefir or Greek yogurt) or Magic Spoon offer an acceptable alternative? I guess the main question would be, should we avoid going down the cereal/granola aisle and stick with plain oats?[41:00] OutroEpisode resources:Wits & Weights Facebook communityMacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeksEp 98: Is Your Food Logging App Sabotaging Your Fat Loss and Physique Goals?Ep 6: Set Your Fitness and Nutrition Habits on AutopilotSupport 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 1, 2023 • 1h 10min
Ep 101: The Truth About Post-Partum Recovery and Exercise After Childbirth with Peter Lap
In this episode, I talk to UK post-partum recovery expert Peter Lap. Peter will dispel myths and offer post-partum recovery tips, from diastasis recti to women's specific health concerns.We'll explore the physical, mental, and emotional journey after motherhood, challenging your assumptions and changing your view of women's health and fitness. This episode is also for men since we all want to support the women in our lives.Peter is an expert in postpartum recovery with 12 years of experience. He has authored hundreds of articles on post-partum recovery, diastasis recti, and back and neck discomfort. He also advocates for more affordable access to women's health professionals.Peter hosts the Healthy Post Natal Body podcast, which interviews experts and answers listener questions on post-partum topics. He has also appeared on various podcasts, radio shows, and panels.__________Click here to apply for coaching!__________[2:02] Becoming a male expert in women’s post-partum recovery[6:57] Understanding and managing diastasis recti[14:01] Effects on the core muscles, alignment, and core function[17:49] Basic exercises for core and glute strength[23:31] Training protocol for women who trained during pregnancy[25:36] Post-partum recovery: timelines, misconceptions, strategies[28:26] Measuring diastasis recti and testing muscle functionality[31:20] Progression for postpartum recovery[37:01] The societal pressure to lose baby weight post-partum[42:03] Addressing and coping with post-partum depression[50:20] Unethical practices toward post-partum women in the health industry[55:30] Advocacy for better post-natal health support[58:39] Key insights from the Healthy Post Natal Body podcast[1:03:26] The question Peter wished Philip asked him[1:05:50] Where to learn more about Peter[1:08:58] OutroEpisode resources:Peter’s website – free program after you sign up for 90 days, then goes deeper after the 3 months, then ~$10/mo for 5 months - https://www.healthypostnatalbody.com/The Healthy Post Natal Body podcastEmail: peter@healthypostnatalbody.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
Aug 29, 2023 • 1h 2min
Ep 100: Top 5 Lessons from 100 Episodes of the Wits & Weights Podcast
This is the 100th episode of the Wits & Weights podcast, and it’s going to be epic!Today, I’ll cover not just one topic but five, taken from lessons I’ve learned since publishing the first episode of Wits & Weights almost two years ago.We will uncover 5 of the most important and recurring themes related to evidence-based nutrition, training, and mindset that come up on the show and that listeners are always asking about. I will also mention three episodes related to each lesson, and I’ll give you my current thoughts and strategies on each topic, including the main takeaways you can take action on today.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:07] Listener reviews[7:55] Lesson 1: The importance of energy availability[12:59] Lesson 2: Evidence doesn't always mean science[26:34] Lesson 3: There is magic in maintenance [35:10] Lesson 4: Nothing matters if you can't be consistent.[45:52] Lesson 5: Your health is the most important investment[1:00:30] OutroEpisode resources:COACHING GIVEAWAY! Enter code “EPISODE100” and get an extra month of coaching, a free tub of 1st Phorm protein powder, and a 12-month subscription to MacroFactor when you sign up for our popular 6-month 1:1 coaching program.Lesson 1: 58, 76, 86Lesson 2: 80, 84, 92Lesson 3: 66, 69, 77, 98Lesson 4: 70, 72, 74Lesson 5: 32, 51, 95Support 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
Aug 28, 2023 • 32min
Bonus Episode: The Carnivore Diet and Why Most Rigid Diets Fail
Today's episode was an answer to a question posted in the Wits & Weights Facebook community as part of the #AskPhilip weekly thread where I answer member questions live every Friday.If that sounds like something that would help you too, search for Wits & Weights on Facebook or click here to join the group. It’s totally free and you’ll have the chance to ask me specific questions for your situation and get direct, no-BS answers to take your results to the next level.Here's the full question:What are your thoughts on the carnivore diet? Specifically, I adhered pretty strictly to the carnivore diet for about four months a few years ago. I lost about 15 pounds, had some improvements in my blood work (triglycerides - of all things - came down significantly), some improved digestion (after initial 2 weeks), etc. Didn't maintain it because it was just too restrictive long term. My question is, do you think people's success on the diet is mostly just incidental due to the reduction in total caloric intake (i.e., eating more satiating whole food) and the general benefits of reducing carbohydrate intake for folks that may be more insulin resistant?Or do you think there's something more specific going on with the carnivore diet that's resulting in benefits for some people (at least for as long as they are able to adhere)? Reason for the question is I've lost just about as much weight by getting serious about my calorie and macro tracking in the short time we've been working together, while eating a much more balanced and sustainable diet (albeit fairly low carb, given my specific family history and metabolism).Listen to the episode for my answer!Episode resources:Wits & Weights Facebook communitySupport 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
Aug 25, 2023 • 1h 19min
Ep 99: How to Make Fat Loss Feel Easier to Get and Stay Lean with Brandon DaCruz
In this episode, Brandon DaCruz, an online nutrition and physique coach, discusses strategies for making fat loss feel easier. Topics include the importance of energy balance, proactive dieting, energy density and food choices, constructing fat loss diets with a whole foods approach, and the significance of tracking in body composition progress. The podcast also emphasizes the role of psychology and physiology in coaching, as well as the complexity of the human body and building relationships for success.
Aug 22, 2023 • 49min
Ep 98: Is Your Food Logging App Sabotaging Your Fat Loss and Physique Goals?
Today, we are going to explore the value of using a food logging app as a tool to serve you in reaching your health and physique goals, and how many people hate the idea of food tracking because most apps completely fail in this mission.I'll discuss the importance of food logging, what the science says, and why most food logging apps fail, not just in features and usability but also because they are not based on body composition science, don't adjust to you and your goals, and encourage an all-or-nothing approach that leads to failure every time you use them.I'll then talk about MacroFactor, the food-logging app that changed my life and helped me transform faster and more successfully than I imagined possible. I think MacroFactor is the only app that fills the gaps in other apps because it was built from a different perspective by nutrition and physique scientists. I've used it since it launched, all my clients use it, and in full disclosure, I'm an affiliate because I recommend it to everyone who wants to attain their goals quickly and easily. To find out why it's a cut above the rest, make sure to listen to the whole episode.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:32] Why you should track your food intake[7:09] The areas where tracking apps fall short[13:50] How MacroFactor changed my life[23:38] Easy food logging with MacroFactor[26:30] The app is fast and requires fewer taps to use[29:10] True weight trend with the weight trend algorithm[31:37] Metabolism tracking with the expenditure algorithm[36:33] Dynamic adjustments based on your data[38:06] Full macronutrient tracking, including targets[39:37] How MacroFactor creates a positive feedback loop[41:13] Other features worth mentioning[43:30] Why a nutrition coach would recommend MacroFactor[47:36] OutroEpisode resources:MacroFactor app – use code WITSANDWEIGHTS to extend your free trialEp 78: Stress-Free Macro Tracking, Nerding Out on Metabolism, and Fitness Science with Greg NuckolsEp 95: How Carol Lost 20 Pounds and 14% Body Fat, Set a Lifting PR, and Gained Food Freedom in Her 40sSupport 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
Aug 18, 2023 • 1h
Ep 97: The Fun Side of Fitness and Finding Your “Optimal” with Dai Manuel
Dai Manuel, an extraordinary blend of business acumen and contagious enthusiasm, discusses balancing personal and professional roles, the role of 'fun' in fitness, and finding 'optimal' in life and fitness. Practical strategies for finding balance while living a fit life and coping with constraints in achieving personal goals are also explored.
Aug 15, 2023 • 33min
Ep 96: Why Reverse Dieting Doesn't Work Like You Think (and What to Do Instead)
Today’s episode is about reverse dieting. This popular but controversial concept claims to boost metabolism, prevent weight regain, and make future weight loss easier by gradually increasing calorie intake after a period of calorie restriction.I will discuss why reverse dieting does not work as advertised, the misconceptions behind it, and an alternative to reverse dieting that is more adaptive, less stressful, and allows your metabolism to recover more quickly from a fat loss phase, as well as scenarios where some of the approaches from reverse dieting might still be helpful, but for entirely different reasons.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:05] What is reverse dieting, and how it actually works[4:52] Does reverse dieting really "fix" your metabolism?[6:46] Does it boost your metabolism?[8:26] Does it prevent weight regain?[10:32] The four illusions that make it seem like reverse dieting is effective[15:52] Stephanie shares her experience with her one-on-one nutrition coaching with Philip[16:37] What is a recovery diet, and why it is better[20:04] What is dynamic maintenance[22:05] Psychological and physiological benefits of recovery dieting[23:27] What to expect when you come out of a fat loss phase, and some scenarios[27:17] Recommended tool to track your progress[31:33] OutroEpisode resources:MacroFactor app – use code WITSANDWEIGHTS to extend your free trialEric Trexler's article – Reverse Dieting: Hype Versus EvidenceSupport 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
Aug 14, 2023 • 30min
Bonus Episode: How to Build Muscle Over 40 for a Leaner Physique
This bonus episode is from my appearance on Lisa Franz’s podcast, Nutrition & Life, where we discussed the principles of strength training and nutrition for people over 40.Lisa was also on my show back on episode 75, “How to End the Extreme Diet Cycle and Embrace Balance,” so check that out.Enjoy the episode! 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
