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

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

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Jun 25, 2025 • 20min

Calories Are Not “Real” | Ep 339

Get your free Nutrition 101 guide at witsandweights.com/free to understand the fundamentals of nutrition without getting lost in the weeds, including how to set up energy balance, macronutrients, and calories in a way that actually makes sense--"Calories don't exist, they're just made-up numbers.""You don't eat calories, you eat food."These statements have gained traction on social media, usually from people trying to dismiss energy balance or suggest that tracking food is meaningless.But this argument reveals a fundamental misunderstanding about measurement in science and engineering.Let's dismantle the anti-calorie argument for good.Learn why calories are actually one of our most precise tools for understanding energy and how, at the same time, you don't need to obsessively count every calorie to benefit from understanding energy balance, and acknowledging their importance doesn't mean ignoring food quality, hormones, or individual differences.Main Takeaways:Calories are a precise unit of energy measurement, just like miles measure distance and money measures valueThe "calories aren't real" argument is a category error that could invalidate any scientific measurementBomb calorimetry directly measures the chemical energy in food's molecular bondsReductionism through measurement is how we understand and control complex systemsCalories provide a foundational tool that works alongside other factors like food quality and hormonesEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS - the app that uses calorie data to calculate your actual metabolismTimestamps:0:02 - The "calories aren't real" argument 4:06 - Measurement validity and category error 6:24 - What calories actually measure and why they're precise 7:42 - Useful approximation vs. perfect measurement 10:59 - 3 reasons people dismiss calories 14:18 - How we use calories for real nutrition results like fat 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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Jun 23, 2025 • 24min

Who Cares How Strong You Are? | Ep 338

Join my free email list for exclusive mindset content or go to witsandweights.com/email--That crushing moment when you see someone warming up with what you consider your max lift. We've all been there. Your confidence evaporates, and suddenly you're questioning everything about your training, your genetics, and your worth as a lifter. But what if this entire mindset is exactly what's holding you back?Learn why your current strength numbers don't define you and how the comparison trap is sabotaging your progress, motivation, and enjoyment in the gym.Discover the psychology behind why we get caught up in strength comparisons and the simple mindset shift that will transform every workout into an opportunity for growth rather than a test of your worth.Main Takeaways:The comparison trap shifts your focus from personal progress to arbitrary rankings that don't serve your goalsYour current numbers are just a snapshot of where you are now, not your potential or worth as a lifterTrue strength is measured by consistency, effort, and continuous improvement within your own contextEgo lifting, exercise avoidance, and lost joy in training are the hidden costs of number obsessionFocus on the process of getting stronger rather than comparing absolute numbers to othersTimestamps:0:01 - The gym confidence killer 3:29 - The comparison trap explained 5:35 - Why there's no universal "strong enough" 7:53 - Numbers matter as tools, not identity 10:28 - What actually defines you as a lifter 12:27 - The destructive costs of number obsession 14:15 - Redefining strength and progress 17:23 - 5 mentally healthier strategies to track progress 20:31 - The irony of strong but insecure lifters 22:55 - Applying this mindset beyond the gymSupport 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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Jun 20, 2025 • 1h 4min

Forget Motivation and Do THIS for Consistent Workouts and Fat Loss (Jenn Trepeck) | Ep 337

Join Physique University (free for 2 weeks) to get a custom nutrition and lifestyle plan with the simple steps to start engineering your ideal physique, plus weekly coaching to commit, take action, and build momentum! –Why wait for motivation to get healthy? What if that’s exactly what’s keeping you stuck, and there’s a better way forward?I’m joined by Jenn Trepeck, host of Salad with a Side of Fries and an optimal health coach who helps people build sustainable habits, without extremes. We break down why motivation is not the key to fitness success and how relying on it keeps us in a cycle of guilt, shame, and inconsistency. Instead, we talk about building momentum through simple, repeatable actions that fit into real life, even on your busiest days. Jenn also shares two practical movement routines anyone can start today.Today, you’ll learn all about:3:43 – Replace motivation with another M word6:23 – What discipline really looks like10:21 – Make fitness fun and doable16:07 – How to start without overwhelm20:04 – Consistency beats intensity25:49 – Aligning expectations with your life35:02 – When tracking helps more than hurts54:27 – Your sustainable plan starts here58:45 – Two-minute routine for busy days1:01:17 – Affirmations that actually workEpisode resources:Podcast: Salad with a Side of Fries  Instagram: @jenntrepeckYoutube: @jenntrepeck “It’s Not What to Eat, It’s How to Eat” (free download)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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Jun 18, 2025 • 17min

The REAL Triggers of Chronic Inflammation | Ep 336

Join our free Facebook community at facebook.com/groups/witsandweights--Tired of the inflammation fear-mongering? Stop obsessing over "toxic" foods and learn what actually drives chronic inflammation in your body.While fitness influencers point fingers at gluten, seed oils, and nightshades, the real culprits are hiding in plain sight... and they're not what you think.This episode dismantles the myths surrounding inflammation and reveals the true drivers of this misunderstood health concern. While we're scrutinizing ingredient labels and avoiding specific foods, the actual causes of chronic inflammation are hiding in plain sight... and they have little to do with what's on your plate.Discover how to engineer an anti-inflammatory lifestyle using systems thinking instead of food perfectionism.Main Takeaways:Acute vs. chronic inflammation are completely different systems requiring different solutionsThe #1 driver of inflammation isn't foodsOne organ functions as your body's natural anti-inflammatory pharmacySpecific lifestyle factors matter more than eliminating specific foodsWestern dietary patterns drive inflammation, not individual ingredientsEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS - Apple/iPhone or Google/AndroidTimestamps:0:00 - The inflammation myth 2:16 - Acute vs. chronic inflammation 3:39 - The real drivers of inflammation 5:31 - Why specific foods don't matter 8:42 - Engineering an anti-inflammatory lifestyle 12:13 - The anti-inflammatory organ you can develop 14:47 - Systems approach to inflammationSupport 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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Jun 16, 2025 • 28min

5 Steps to Overcome Menopause Weight Loss Resistance | Ep 335

Grab your free Menopause Fat Loss Over 40 Guide to get the complete evidence-based strategy for navigating fat loss during this transition--Struggling with unexplained weight gain during perimenopause or menopause? You're not alone, and it's not just "hormones and aging."The menopause transition triggers a perfect storm of metabolic changes that go well beyond simple hormone fluctuations. Research shows us that during a specific 3.5-year window, women experience accelerated fat gain and muscle loss that can dramatically alter body composition, even when the scale barely moves (though in many cases it does and you seem to always gain weight).Learn the real science behind why your body composition changes during this transition (including the surprising protein leverage effect that's sabotaging your efforts) and discover evidence-based strategies that actually work to improve your body composition and support fat loss.Main Takeaways:The menopausal transition uniquely accelerates fat gain and muscle loss in a specific 3.5-year window (it's not just normal aging)Body composition can shift dramatically even when the scale doesn't move (you lose muscle while gaining fat, especially belly fat)The "protein leverage effect" drives overconsumption when muscle protein breakdown increases your appetite for proteinFSH (follicle-stimulating hormone) affects metabolism independently of estrogen, starting before estrogen significantly declinesStrategic lifestyle, nutrition, and training adjustments can prevent or reverse these changesEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS - Track your food and let the app calculate your metabolismLifting Weights vs. Hormone Replacement Therapy (HRT) for Fat Loss Over 40 | Ep 278Timestamps:0:01 - Why the scale keeps creeping up and jeans keep getting tighter 2:50 - Body weight vs. body composition 6:45 - Beyond estrogen (the role of FSH in metabolism) 9:27 - The protein leverage effect (affects overeating) 12:17 - Menopause myths (age and inevitable weight gain) 16:45 - 5 evidence-based solutions 18:22 - This 1 behavior gives you more confidence and control 21:32 - The role of chronic stress in exacerbating metabolic changes 24:42 - Reframing the menopause transition as an opportunitySupport 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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Jun 14, 2025 • 16min

Q&A - Walking for Fat Loss, Fewer Carbs for Heavy Lifts | Bonus

Can walking alone get you to your fat loss goals? Should you tweak your nutrition on heavy lifting days versus lighter training sessions?This bonus Q&A episode tackles two questions in the Wits & Weights Facebook group in our monthly #AskPhilip live.Jasmine asked: “How long can I keep losing fat with walking alone, and how do I ease into strength training without tanking my energy or hormones?”John asked: “On heavy deadlift days, should I eat more fats or protein instead of carbs to recover better?”Tune in to find out the answers.And join our free Wits and Weights Facebook group to ask your question for the next Q&A!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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Jun 13, 2025 • 58min

The Biggest Training Mistakes After Novice Progression (Starting Strength CEO Nick Delgadillo) | Ep 334

Get your free Muscle-Building Nutrition Blueprint to optimize your diet and tracking so you have the energy and recovery to maximize your lifting–Why did your strength gains stall, and what can you actually do about it? Are you overtrained or just under-recovered? And when is it time to change the program, not your goals?I’m joined by Nick Delgadillo, CEO of Starting Strength Gyms and host of the Stronger Is Better podcast. We break down what really causes lifters to hit that dreaded wall after the novice phase and how to break through it with intention and sustainability. Nick explains why small tweaks, not full overhauls, are key to continued gains and how your form, food, and follow-through matter more than fancy programs.Today, you’ll learn all about:2:38 – The psychology of the post-novice wall5:25 – Why recovery outside the gym matters10:23 – Novice vs. intermediate isn’t black and white13:11 – How to troubleshoot your progress17:21 – Three-part self-check before changing programming28:26 – Training through tendon pain safely34:59 – Returning to strength after surgery50:15 – How mindset shapes long-term success53:20 – Starting Strength Gyms and the future of liftingEpisode resources:Starting Strength PodcastStronger is Better Podcast on Spotify / Stronger is Better Podcast on AppleWebsite: startingstrengthgyms.comInstagram: @liftfightwin 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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Jun 11, 2025 • 29min

Is Fiber Useless? The Carnivore Diet Thinks So | Ep 333

Grab your FREE Nutrition 101 Guide for Body Composition to build a flexible, evidence-based approach to eating that supports your physique goals without restriction or dogma:https://www.witsandweights.com/free/nutrition-101-guide--The carnivore diet community claims fiber is unnecessary, even harmful. But what does the science actually say?Learn why fiber does far more than "keep you regular," how eliminating it affects everything from muscle building to longevity, and how to make evidence-based decisions about fiber intake for your goals.Main Takeaways:Fiber produces short-chain fatty acids that reduce inflammation and enhance muscle protein synthesisGoing zero-fiber may provide short-term symptom relief but creates long-term health risks (15-30% higher disease rates)The carnivore claims about fiber being "non-essential" ignore massive benefits for satiety, hormones, and gut healthSmart approach: Address root causes of digestive issues rather than eliminating all fiber permanentlyRelated Episode:The Blue Zone Hoax (and Other Diet Myths That Won’t Make You Live Longer) | Ep 330Timestamps:0:01 - The fiber war (Carnivore vs. mainstream nutrition) 4:30 - What fiber actually does beyond BMs 5:51 - How fiber affects muscle building and hormone production 8:33 - The carnivore honeymoon period and what happens long-term 11:56 - Gut bacteria changes and health consequences 14:58 - Debunking carnivore claims about fiber 19:53 - 15-30% lower all-cause mortality with higher fiber 21:37 - How to optimize fiber intake 24:56 - The surprising link between gut bacteria and protein synthesis for building muscleSupport 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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Jun 9, 2025 • 23min

Can You Spot Reduce Belly Fat (and Other Stubborn Areas) After All? | Ep 332

Submit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/question--Tired of hearing "spot reduction is impossible" while still struggling with stubborn belly fat, love handles, or other problem areas?Spot reduction (the idea that you can target specific fat deposits through isolated exercises) has long been dismissed as physiologically impossible. Yet many of us continue desperately doing endless crunches hoping to melt away belly fat, or countless tricep exercises trying to slim our arms. The frustration of seeing minimal results leads many to either give up or search for increasingly exotic solutions.So...is there a way to actually "spot reduce" after all?Discover why the traditional approach fails and the 3 factors that actually create the results people want from spot reduction (hint: it's not targeting those areas directly).Main Takeaways:Recent research suggests limited spot reduction might be possible, but it's not the solution to stubborn fatStubborn areas have more alpha-2 adrenergic receptors and poor blood flow, making them resistant to fat lossReal "spot reduction" happens through strategic muscle building and fat loss cycles over years (not weeks or even months)You can't sculpt a pebble, but you can sculpt a boulder - build the foundation firstRelated Episodes + Resources:Your Very First Cut (Lose 10-30 Pounds of Fat) | Ep 197The 3+3 Model of Optimal Fat Loss | Ep 326Grab your FREE Muscle-Building Nutrition BlueprintTimestamps:0:01 - Stubborn belly fat and "trouble areas" 4:14 - New research on limited spot reduction 6:17 - Why stubborn fat is actually stubborn 7:45 - Common mistakes when targeting problem areas 10:50 - The real way to "spot reduce" 11:34 - Factor #1: Building the foundation (you can't sculpt a pebble) 14:00 - Factor #2: Strategic fat loss phases vs crash dieting 16:19 - Factor #3: Time and patience (the 90% psychology factor) 18:22 - Why muscle building is the game changer 20:13 - How your body becomes a fat-burning system 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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Jun 6, 2025 • 52min

Is THIS the Ideal Protein Bar for Lifters and Athletes? | Ep 331

Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good!–How do you know what’s actually in your protein bar? Could sweet potato be the secret ingredient that changes the game?I had a conversation with Tony and Lori, the husband-and-wife team behind Muscle Up Bars, the protein bars born from a dream and built for real performance. We talk about what sets their bars apart in a crowded market: a clean ingredient list, balanced macros, and the power of simplicity. Whether you’re a CrossFitter, busy parent, or just someone trying to fuel smarter, this will help you understand what to look for in your supplements and why quality matters.Today, you’ll learn all about:2:29 – Dreaming the first recipe5:00 – Why sweet potato is the star9:11 – Breaking down the sugar-to-protein ratio13:16 – Why texture makes it taste real20:32 – Disrupting the market with simplicity23:02 – When and how people use the bars26:28 – Scaling up without selling out39:15 – Handwritten notes and customer love49:32 – OutroEpisode resources:Website: muscleupbars.comInstagram: @muscleupbars 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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