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

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

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Aug 11, 2023 • 1h 2min

Ep 95: How Carol Lost 20 Pounds and 14% Body Fat, Set a Lifting PR, and Gained Food Freedom in Her 40s

Today, I’m excited to share a motivating chat with Carol, my client. She’s a teacher, a mom of two wonderful kids, and a happy wife for 26 years. When she’s not in the classroom, Carol might be walking on the local greenway, hiking, reading, cooking, baking, or practicing yoga.  But what impresses me most is her passion for strength training, which shows her commitment and perseverance.Carol achieved amazing results in four months. She dropped 23 pounds of fat and gained 3 pounds of muscle, lowering her body fat from 30% to 16%. Carol learned to eat well, manage her macros, and overcome unhealthy habits. She also reached impressive strength goals, like bench pressing a personal best, doing 10 pull-ups in a row, and finding new confidence in herself and her skills.Her journey isn’t just about personal wins, though, it’s about the positive influence she’s become on her children, the mental resilience she’s developed, and her relentless pursuit of goals she once thought were unattainable. Carol’s story is a beautiful example of the physically AND mentally transformative power of strength training and fueling your performance.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:55] Carol's fitness journey[6:44] Introduction to strength training[8:21] Discovery of Wits & Weights[11:29] Setting personal goals[13:29] Nutrition and health strategies[21:51] Navigating the fat loss phase[28:32] Celebrating body recomposition success[33:31] Transitioning to the maintenance phase[40:01] Mindset changes and personal growth[42:58] Importance of community[46:05] Managing stress through fitness[48:27] Advice for fitness beginners[51:01] Importance of strength training and online coaching[54:32] Surprising outcomes from your fitness journey[56:36] The question Carol wished Philip had asked[59:51] Where listeners can learn more about you and your work[1:00:33] OutroEpisode resources:Wits & Weights Facebook community - say hi to CarolMacroFactor – use code WITSANDWEIGHTS to extend the free trial STRONGER training program – use code WITSANDWEIGHTS for $5 off 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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Aug 8, 2023 • 1h 11min

Ep 94: Mike Matthews on Energy Balance, Training Volume, and Priorities for Novice and Intermediate Lifters

In today’s episode, I have the utmost pleasure of talking to the one and only Mike Matthews, a legend in the fitness industry, a bestselling author, and a successful entrepreneur who has helped countless people transform their bodies and health with his no-nonsense, science-based advice. You’ll learn about his fitness philosophy and advice on topics from training for older lifters to nutrition and hormonal health, cardio, and more. Mike is the founder and CEO of Legion, a coaching and supplement company, with the highest ethical standards. He is the author of several influential books, including Bigger Leaner Stronger, Thinner Leaner Stronger, and Muscle for Life.Mike’s Muscle for Life Podcast, with 25M+ downloads, features health, fitness, and lifestyle tips from experts and celebrities. Mike has been training for 20 years and is passionate about helping people achieve their fitness goals.I discovered Mike in 2020 through his book and podcast. Through him, I learned the science of fitness with online calculators, articles, and guest appearances,  so I’m grateful to have the chance to sit down with Mike and have this conversation.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:30] Mike's evolution as an authority in fitness[10:08] On getting started with training and diet[16:07] Factors and expectations in achieving optimal fitness[20:33] Maintaining a calorie surplus for building  muscle and strength[25:59] Energy availability, RED-S, hormone, and recovery[35:22] Training volume and progressive overload for optimal muscle and strength gains[40:42] Lifting program and equipment to start with and how to progress[44:24] Sleep's role in muscle and strength gain[48:56] Limiting the time spent on cardio for strength and recovery[58:03] On pursuing his passion for fitness and writing[1:06:36] Where to learn more about Mike[1:09:32] OutroEpisode resources:Mike’s website: www.legionathletics.comMike on X: @muscleforlife  and IG:  @muscleforlifeThe Know Your Bill of Rights Book 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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Aug 4, 2023 • 55min

Ep 93: Ditch Alcohol for a Physically and Mentally Healthier Life with Karolina Rzadkowolska

Today, we're talking about living an alcohol-free life with Karolina Rzadkowolska, an alcohol-free empowerment expert. We are unpacking the realities and myths around alcohol consumption, its impact on our physical and mental health, and whether it is actually serving you.You will learn about effective strategies to change drinking habits, cope with social situations, and relieve stress without alcohol. Karolina will help us explore the concept of aligning our lifestyle choices with our personal goals and how giving up alcohol can lead to greater self-discovery and purpose.Karolina helps intuitive women ditch alcohol and discover their greater purpose. She’s worked with thousands of clients through her programs to transform drinking habits and unlock health, happiness, and potential. She is the bestselling author of the book, Euphoric: Ditch Alcohol and Gain a Happier, More Confident You and her work has been featured in the Huffington Post, The Sunday Post, Popsugar, Real Simple, Elite Daily, and multiple TV shows.  Karolina’s passionate about helping you discover what really makes you happy outside of a beverage and design a life you love. __________Click here to apply for coaching!__________Today you’ll learn all about:[2:29] Karolina's journey to an alcohol-free, 'euphoric' life[9:17] What opened up for Karolina when she became alcohol-free[14:07] Debunking alcohol health myths and discussing its actual effects[21:05] Misconceptions about alcohol as a stress reliever; alternative stress relief methods[27:56] Allan is grateful to Philip for his refreshing approach to nutrition coaching and how it has impacted his fitness[28:43] Tools and strategies for changing drinking habits[31:07] Effects of alcohol on fitness goals, hormones, metabolism, gut health[37:12] Aligning lifestyle choices with personal goals[45:57] Managing social situations when not drinking[48:44] Communicating decisions about alcohol to friends, family, or colleagues[51:58] One question Karolina wished Philip had asked[52:27] Where listeners can learn more about Karolina and her work[53:09] OutroEpisode resources:Karolina's website: www.euphoricaf.com Her book: EuphoricSupport 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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Aug 1, 2023 • 58min

Ep 92: Physique Enhancement, Rapid Fat Loss, Plateaus, and Processed Foods with Bill Campbell, PhD

Today we are speaking with Dr. Bill Campbell, whose work I've followed for a few years, including his monthly research review Body by Science. We are tackling five very important topics related to improving your body composition to get the physique you want, including how consuming highly processed foods impacts your goals, the effectiveness of a rapid fat loss phase, why weight plateaus occur, and how to break them, physique-training vs. nutrition, and the use of diet breaks and refeeds to optimize your physique.Bill Campbell is a Professor and Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. He publishes a monthly research review (Body by Science) that summarizes the latest and best research focusing on fat loss and building muscle.Bill has published over 200 papers, 3 textbooks, and 20 book chapters related to physique enhancement, and his articles have been cited over 7,000 times.He also is the co-creator (with Dr. Layne Norton) of the "Physique Coaching Academy" - the most comprehensive and evidence-based course and mentorship program helping weight loss and physique coaches across the world.__________Click here to apply for coaching! __________Today you’ll learn all about:[2:03] Bill's background in the field[5:15] Balancing research and practice[9:22] Highly processed foods and their impact on physique goals[14:20] Eating whole foods and controlling for calories[19:31] Rapid/aggressive fat loss[24:46] What induces hyperphagia[27:19] Aggressive dieting and muscle mass[36:30] Use of diet breaks and refeeds[43:58] Weight loss plateaus[51:44] Training vs. nutrition for body composition goals[53:22] The question Bill wanted Philip to ask him[54:37] Where to learn more about Bill and his work[56:21] OutroEpisode resources:Bill’s Instagram: @billcampbellphdHis website: billcampbellphd.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
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Jul 28, 2023 • 34min

Ep 91: Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health

Today for episode 91, titled “Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health,” we are discussing the wide-ranging benefits of protein, its pivotal role in enhancing satiety, preserving lean mass, boosting metabolism, supporting muscle recovery, and improving body composition, especially as you age. We’ll uncover surprising facts about protein about the ‘Anabolic Window,’ its role in sleep-induced muscle growth, how much protein you can actually use, and how protein needs change with age.My goal is to share the latest evidence-based information about protein and dispel some of the misconceptions hanging around for a while so you have more clarity regarding this essential macronutrient.I’ll leave you with specific strategies to meet your protein needs, optimal protein distribution throughout the day, the use of supplements, and how to apply these strategies for a flexible approach during any fat loss or muscle-building phase.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:13] The effects of a slight increase in protein on body composition[5:33] Wide-ranging benefits of protein[10:21] The anabolic window[12:03] Consuming protein before bed for sleep-induced muscle growth[13:20] How much protein you can actually use[16:35]  Tony shares what he likes about Philip and the Wits & Weights community[17:20] Food quality and satiety[19:05] Strategies to meet your protein needs[23:03] Optimal protein distribution throughout the day[24:48] Protein sources and the use of supplements[26:30] Fad diets that suggest very high or low protein[28:15] Flexible approach during any fat loss or muscle-building phase[32:51] OutroEpisode resources:Check out 1st Phorm supplements 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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Jul 25, 2023 • 41min

Ep 90: Q&A - Calorie Tracking, Protein Shakes, Weigh-Ins, Muscle Over 40, EAAs, and More

Today, for episode 90, we are doing a Q&A to answer 11 questions on everything from calorie tracking to how often you should weigh yourself to building muscle over 40 and lots more nutrition-related questions. We hope you’ll find this episode informative and helpful. Remember that there’s no such thing as a silly question, so don’t be afraid to ask!__________Click here to apply for coaching!__________Today you’ll learn all about:[1:15] Do you need to track if you're working out and eating healthy regularly and your only goal is to be healthy and lean?[7:04] How many protein shakes do you recommend a day if you aren’t that big of a meat eater?[10:13] How often should you weigh yourself?[12:20] Is there a specific time to weigh yourself?[12:54] Do certain foods affect hormones?[19:34] Should people be concerned about sodium intake when dieting?[21:32] Carol is grateful to Philip for helping her be consistent with nutrition and understand the importance of taking rest days[22:19] Do thyroids play a part in these types of processes?[27:16] Thoughts on building muscle over 40?[32:53] What’s your opinion on EAA [34:50] What’s a good resting heart rate?[37:14] What’s the best way to add electrolytes to your water if you don’t like flavored water?[40:16] OutroEpisode resources:Wits & Weights Facebook community – https://bit.ly/3vyLDqO Check out 1st Phorm supplements 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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Jul 24, 2023 • 38min

Bonus Episode: How to Periodize Your Nutrition and Reframe Food Choices to Serve You

This conversation is from my appearance on Marc Paisant’s podcast, 6AM Run, where we discussed nutritional periodization, emotional eating, reframing your food choices, strength training and body composition, and lots more.Episode resources:Marc Paisant on IG6AM Run 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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Jul 21, 2023 • 56min

Ep 89: Reverse Lower Back Pain and Herniated Discs Using Natural Movement with Dr. Ryan Peebles

Joining me on the show is Dr. Ryan Peebles, a Doctor of Physical Therapy, to talk about a topic that many people have experience with, myself included, and that is lower back pain. You'll learn about the "deep core" and why it's the key to reversing back pain. We will discuss how age, lifestyle, stress,  and heavy lifting impact our lower backs. We will also discuss the pros and cons of chiropractic adjustments, physical therapy, and MRIs.Dr. Ryan committed his life to uncovering the root causes of chronic back problems and learning how to reverse them.  Now, he helps thousands of back pain sufferers get back to doing what they love without pain each year. He created a unique movement retraining program called Core Balance Training, which successfully reverses back pain.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[1:58] Personal experience with back pain and its effect on identity[4:18] Understanding the "deep core" and its relation to back pain[6:33] Best practices for recovery from lower back injuries[8:25] Preventing lower back injuries: the role of strength, activities, posture[11:07] Impacts of a sedentary lifestyle on back health and mitigation strategies[14:01] Age and its correlation to lower back pain[21:45] The effects of modern society's activities on back health[22:56] What Ryan did after his accident[25:58] Impact of heavy lifting exercises like back squats and deadlifts on back health[28:26] Stephanie shares her experience with her one-on-one nutrition coaching with Philip[29:42] The role of stress and mental health in back pain[34:39] Pros and cons of chiropractic adjustments for back pain[38:13] Effectiveness of physical therapy or massage therapy in treating lower back pain[43:07] When to consider getting an MRI for back pain[47:57] Possibility of healing herniated or bulging discs without surgery[49:39] Overview of Core Balance Training and its unique approach to back pain[51:23] The effect of Core Balance training on pain in other areas[53:12] Learn more about Ryan and CBT[54:13] OutroEpisode resources:Dr. Ryan's website: www.corebalancetraining.com Youtube: @CoreBalanceSupport 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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Jul 18, 2023 • 28min

Ep 88: Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique

Today, for episode 88, titled “Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique,” we are diving into body fat overshooting, which is potentially the most important phenomenon to understand when it comes to body composition in the context of manipulating your nutrition. If you’ve tried many diets over the years with little success, feel like your metabolism is slowing down, or struggle to maintain your weight for the long term, this episode is for you. We'll go over the role of hormones, appetite, and muscle, why 95% of people regain weight, and how to be in the 5% who are successful so you can have not only a leaner physique but a long-term, sustainable approach to maintaining your hard-won results. Now let’s dive into today’s topic: body fat overshooting.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:05] The significance of body fat overshooting[6:04] What is body fat overshooting[7:40] What is hyperphagia[8:36] What is fat cell hyperplasia[10:20] Why strength training is essential to successful weight loss[13:59] The value of strength training during weight gain[14:34] Max thanks Philip for helping him prioritize his health and dropping 45 Lbs[15:38] Protein intake and its significance for weight loss[19:42] Sustainable approach to weight loss or diet based on your lifestyle[26:51] OutroEpisode resources:MacroFactor food logging app (or download from your app store and use code WITSANDWEIGHTS to extend free trial)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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Jul 14, 2023 • 59min

Ep 87: The ONE Mindset Secret to Achieving ANYTHING in Fitness and Life with Ashton Levarek

Today we're diving into the power of leaning into the future, embracing your future self, and becoming an alpha in order to win in life with my guest, Ashton Levarek.Ashton will reveal the importance of reframing our memories and interpretations, using positive visualization, and how to measure progress toward becoming our ideal selves. We’ll also explore the concept of being an alpha and its impact on our lives.Ashton is a retired Air Force Special Warfare Pararescue Jumper with over 14 combat deployments and has a bachelor’s degree in Sports, Health, and Science. He is a managing partner for Valkere Investment Group and has over $90 million in real estate under management.  He also hosts The Art of Winning Podcast.Ashton is passionate about living his best life and helping others do the same, and providing a financial platform that allows people the freedom to pursue their true passions and full potential.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:31] Ashton's past experiences and how they shaped his approach to winning in life[6:40] The problem of living in the past and how it can hold us back from making progress[10:25] The value of our past experiences and how they can help us improve and grow[14:20] Measuring and tracking progress towards becoming our future self and adjusting strategies as needed[18:55] High performers who identify with their future selves and constantly strive for personal growth[26:56] Lisa credits Philip's coaching for her 17-lb weight loss and gives him a grateful shout-out[27:40] Reframing interpretations of memories and their significance to our present selves[31:20] Principles for  sustainable and long-lasting personal growth[32:40] Developing mental resilience when faced with failures[35:01] Utilizing visualization techniques to counteract negative thoughts and envision a better reality[42:10] Approaches to talking to and engaging with our future selves[47:17] Identifying and addressing the gaps between our present and future selves[52:55] Being an alpha and its importance in living a fulfilling life[55:05] What question did Ashton wish Philip asked[56:51] Where can we learn more about Ashton[57:28] OutroEpisode resources:Ashton's website: www.valkeregroup.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

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