Latest / Wits & Weights | Strength & Fat Loss Over 40 / The Secrets to Smarter Training and Nutrition in 2025 | Bonus

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The Secrets to Smarter Training and Nutrition in 2025 | Bonus · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Hey there, wits and Weights family Philip here with a quick bonus episode because I need your help to shape the future of the podcast.
• 0:08
  Philip Pape: Now that we've kicked off 2025, I wanna make sure Wits and Weights keeps delivering the kind of content you love, whether it's strategies for building muscle, breaking down nutrition science or the deep dives into mindset that help you just crush your goals for the year.
• 0:24
  Philip Pape: Now, to do that, I've put together a Wits and Weights 2025 podcast listener survey.
• 0:30
  Philip Pape: It's quick, it's easy.
• 0:31
  Philip Pape: Your feedback is incredibly, incredibly valuable, and I want to know what you enjoy.
• 0:39
  Philip Pape: What do you want more of?
• 0:39
  Philip Pape: What do you want less of?
• 0:40
  Philip Pape: How can I make the show even better for you?
• 0:42
  Philip Pape: And then, to show my appreciation, 10 lucky participants are going to win a free month of access to Wits and Weights Physique University, and that means all of the things you get in there.
• 0:52
  Philip Pape: If you were a pain member, you'll get right from day one, a custom nutrition plan, personalized workout programs, live coaching calls, onboarding courses, community everything for free for 30 days.
• 1:04
  Philip Pape: I cancel any time, of course as always, no pressure, so I encourage you to take it.
• 1:13
  Philip Pape: I'm going to include a link to the survey in the show notes, but what's cool is I've already got a number probably at least a dozen results, or what should I say responses, after opening the survey just a few days ago and seeing some really interesting feedback, and so I wanted to share some of that today just as a little teaser.
• 1:31
  Philip Pape: Eventually, I'm going to do an episode of the whole breakdown of the results, which I think will be interesting.
• 1:34
  Philip Pape: And, more importantly, how is it going to affect what you learn here?
• 1:37
  Philip Pape: And I want to make sure that I share a taste of that first, so that if you haven't done the survey yet, you can go do it and say you know what?
• 1:44
  Philip Pape: Philip didn't mention this.
• 1:46
  Philip Pape: I want to mention that.
• 1:47
  Philip Pape: So just a few things.
• 1:48
  Philip Pape: First of all, people talked about some things that they want more or less of, and there are a couple interesting ideas.
• 1:54
  Philip Pape: One is advocating for a longer solo episode instead of the two shorter episodes.
• 2:00
  Philip Pape: So I have three episodes a week.
• 2:18
  Philip Pape: I have a kind of a deep dive on Monday, but they're not always that long, sometimes they're 20, 30 minutes.
• 2:20
  Philip Pape: I have an engineering related kind of framework episode on Wednesday, which tends to be on the shorter end, and then I have the interview on Friday and that's.
• 2:24
  Philip Pape: That's more like an hour long, although like one long and one short podcast per week.
• 2:25
  Philip Pape: I don't know if they meant total or in addition to the guest episode.
• 2:27
  Philip Pape: So I'm really thinking on that.
• 2:30
  Philip Pape: If you have a strong opinion on that, definitely take the survey and let me know.
• 2:33
  Philip Pape: Now, as far as topics that you want more of, I'm going to throw some of these out in case this resonates with you, and I'm probably going to make episodes on some of these.
• 2:41
  Philip Pape: Training and nutrition over 60, right, the reality of aging on lifting I've talked about that here and there.
• 2:47
  Philip Pape: I had an episode called over 50.
• 2:49
  Philip Pape: Oh, I forget what it was called, but it was like training for over 50, not long ago.
• 2:54
  Philip Pape: So if you're newer to the podcast and you take the survey and you want to see a topic, I would say also, go to my website witsandweightscom, click podcast and you can search for older episodes, just in case we already covered it.
• 3:06
  Philip Pape: Another one was more on older women's strength training, gaining muscle but potentially looking fat and looking bulky.
• 3:13
  Philip Pape: So that's good.
• 3:15
  Philip Pape: I can address that.
• 3:15
  Philip Pape: Examples of how things worked or didn't work from people or yourself.
• 3:20
  Philip Pape: I'm thinking of doing more.
• 3:22
  Philip Pape: I don't wanna say case studies, but it'll be in the format of my normal podcast episode, but maybe breaking down from an example of somebody's real training program or nutrition, whether it's my clients myself or what I've had clients on.
• 3:37
  Philip Pape: I know you like some of those episodes as well, but I want to make sure it really hits hard on a topic and a problem that you want to learn about Vacation strategies, how to keep consistent when not at home.
• 3:48
  Philip Pape: Building phases for women Somebody would love to hear from a female who's completed a successful build and cut Running and health, lifting for longevity, bodybuilder and bikini models.
• 4:00
  Philip Pape: How to use my hunger guide Actually, I think I'm going to do an episode on that very soon.
• 4:04
  Philip Pape: So those are just a sample of topics people want more of.
• 4:11
  Philip Pape: And then I ask people what did you do as a result of the podcast so far?
• 4:13
  Philip Pape: And we have a variety of things.
• 4:14
  Philip Pape: I started tracking.
• 4:14
  Philip Pape: I eat a lot more protein.
• 4:15
  Philip Pape: I eat more carbs.
• 4:16
  Philip Pape: I'm not fasting anymore.
• 4:17
  Philip Pape: I know how to structure my year now to cut in bulk.
• 4:20
  Philip Pape: I know how to modify my diet and training and track more um adding more carbs back in, increasing steps rather than worrying too much about cardio and focusing on lifting instead, and the list goes on.
• 4:31
  Philip Pape: There's a lot about, like eating more carbs.
• 4:32
  Philip Pape: I love that.
• 4:33
  Philip Pape: Uh, more carbs, more fiber, feeling better.
• 4:36
  Philip Pape: And then what's missing from the podcast.
• 4:38
  Philip Pape: Um, I now just to be just to brag a little.
• 4:42
  Philip Pape: There were a bunch that said nothing, which I appreciate that.
• 4:44
  Philip Pape: You said, oh, nothing's missing, I love it, okay, great.
• 4:46
  Philip Pape: And there were others that gave me an answer on things they'd like to see more of.
• 4:50
  Philip Pape: Somebody said maybe a co-host.
• 4:52
  Philip Pape: I don't see that in the cards at all.
• 4:54
  Philip Pape: I have done some co-hosted episodes.
• 4:57
  Philip Pape: I'm going to do something interesting this year where some of the guests that I have we're going to do a like a half and half episode and have half of it on one, half of it on each other's podcast, so effectively we're like interviewing each other and then we'll have it on the other podcasts.
• 5:14
  Philip Pape: Um, that might be cool, but it's not really a cohost per se, but but it'll be more in that format instead of just one sided.
• 5:20
  Philip Pape: Yeah, uh, someone said this is the longest podcast that I listened to.
• 5:24
  Philip Pape: It focuses more on building muscle and less on your stage in life.
• 5:26
  Philip Pape: This is fine with me, so that's interesting.
• 5:29
  Philip Pape: I don't know if there's something I should get out of that in terms of well, if it doesn't focus on your stage in life.
• 5:34
  Philip Pape: What does that mean?
• 5:35
  Philip Pape: Maybe they mean like it's not just for over 50 or just for over 40, which I try to make a little more universal.
• 5:42
  Philip Pape: And then, when I work with clients, I generally work with men and women in their thirties, forties and beyond.
• 5:48
  Philip Pape: Uh, but I don't.
• 5:49
  Philip Pape: I don't, like you know, pigeonholing too much, because some of these problems can affect people of all ages.
• 5:54
  Philip Pape: Um, another thing somebody wants to see is depth of experience.
• 5:57
  Philip Pape: Now, I don't know if they mean me and they feel like I'm not experienced, but they said doctors, lifting coaches, gym owners, personal experience with Barbell Logic, nikki Sims oh, actually Nikki Sims is going to be on the podcast guys from Barbell Logic, so we're going to be recording not too long from now.
• 6:15
  Philip Pape: And then they said other interests economics, poker, philosophy, mindfulness.
• 6:21
  Philip Pape: I don't know if I'm going to do that.
• 6:23
  Philip Pape: A lot of people said what they liked about the show is the lack of banter and tangential fluff, and I don't have a cohost, so I don't have like this back and forth.
• 6:31
  Philip Pape: I do talk a little bit about me and my clients and my family and all that, but I try to keep it more on topic and I think a lot of you like that.
• 6:40
  Philip Pape: But it's good to know that you might be interested in what goes on in my brain and kind of other things that I'm interested in as we go along, so I'll keep that in mind.
• 6:47
  Philip Pape: Um, someone said aspects of family life or travel dynamics that pop up with kids, you're sick, et cetera, and I agree there's specific problems I try to cover.
• 6:56
  Philip Pape: What I found is if I go too narrow, like if I talk about kids, the, the, the listening goes drops way off because not everybody has kids or is interested.
• 7:04
  Philip Pape: And then that's fine if the people that really need to hear it do listen to it.
• 7:11
  Philip Pape: But I also have to be careful that it resonates with the overall audience as well.
• 7:13
  Philip Pape: Um, let's see, I don't want Wits and Wits to incorporate everything.
• 7:16
  Philip Pape: I listened to it because of what Philip specializes in Cool, appreciate that.
• 7:19
  Philip Pape: And then maybe a lifting Q and a um this person was talking about.
• 7:22
  Philip Pape: They like how mind pump answers, all these Q and A's related to lifting Um.
• 7:27
  Philip Pape: I do tend to talk a lot more about nutrition, but I'll make sure to include um more lifting related episodes as well.
• 7:34
  Philip Pape: And then, what do people like the most?
• 7:36
  Philip Pape: Um and and again.
• 7:38
  Philip Pape: This is not to brag, it's more of like what should I lean into?
• 7:40
  Philip Pape: And there are a couple of surprises here to me, to be honest.
• 7:43
  Philip Pape: So it comes across as completely honest.
• 7:46
  Philip Pape: Not trying to sell me things all the time Good, I do try to sell you things.
• 7:48
  Philip Pape: Sometimes I get it which you all know.
• 7:51
  Philip Pape: This is a business, um, and when I do talk about coaching it is usually in the context of the topic, right, like kind of tying those together, um, and we don't have sponsors or anything like that.
• 8:02
  Philip Pape: Someone said it's not a bunch of rambling and repetition.
• 8:05
  Philip Pape: Information comes from a source I know I can trust.
• 8:07
  Philip Pape: More depth, less chatter.
• 8:09
  Philip Pape: Now, I really love this comment.
• 8:11
  Philip Pape: I want to thank the person who submitted this.
• 8:13
  Philip Pape: Production value.
• 8:14
  Philip Pape: For sure, wits and Weights is the best produced, planned, easiest to follow, hosted, best agenda, tight and on topic.
• 8:20
  Philip Pape: That is a huge standard to live up to.
• 8:24
  Philip Pape: All I can say is thank you.
• 8:26
  Philip Pape: I'm not going to turn down the compliment.
• 8:28
  Philip Pape: I have my own insecurities and doubts and always want to grow, but I appreciate that that is what it is for you, because that is what I strive to do.
• 8:35
  Philip Pape: So I love that.
• 8:37
  Philip Pape: Secondary is always the positive, solution-oriented, engineering approach to topics that you take, which is lacking from other health and lifting podcasts Great, the engineering thing.
• 8:47
  Philip Pape: Let me tell you I'm always worried I'm going to lose people, not because I think you guys aren't intelligent, it's more of the way I think about things, sometimes a little quirky or offbeat, or it doesn't make sense when it comes out of my mouth to others, but then maybe it does.
• 8:59
  Philip Pape: So if something's completely confusing, just send me a message and let me know.
• 9:03
  Philip Pape: Reach out to me on Instagram, at witsandweights, and there's multiple other ways to contact me in the show notes.
• 9:10
  Philip Pape: Someone said there's a lot of variety and options to communicate.
• 9:13
  Philip Pape: The Facebook group plus podcast is an amazing combo.
• 9:17
  Philip Pape: So, yeah, if you're not aware of the Facebook group or in it, definitely join the links in the show notes to that.
• 9:22
  Philip Pape: That's free, but it's really cool because a lot of people listen, are also there and so you can.
• 9:27
  Philip Pape: Who think in that way that very open, flexible and engineering data-driven way.
• 9:34
  Philip Pape: Let's see, info is not generalized.
• 9:37
  Philip Pape: There's always one way or the other depending on your needs.
• 9:40
  Philip Pape: Yeah, for sure, I try to make sure you know that things need to be personalized and there's not a one-size-fits-all.
• 9:47
  Philip Pape: I like Philip's personality.
• 9:48
  Philip Pape: He's fun but also shares the science without being boring.
• 9:51
  Philip Pape: Okay, good to know.
• 9:52
  Philip Pape: No hype BS.
• 9:53
  Philip Pape: I like the honest and sincere tone.
• 9:55
  Philip Pape: No nonsense, research-based material.
• 9:57
  Philip Pape: Most of all, I know that your podcasts are like essays.
• 10:00
  Philip Pape: That's pretty cool.
• 10:01
  Philip Pape: We're trying to teach our daughters to write essays.
• 10:06
  Philip Pape: Actually, I like that.
• 10:07
  Philip Pape: There's little tangential waste of time and I can actually listen to it within a commute in the car or on a walk Okay, cool.
• 10:10
  Philip Pape: And then the last part.
• 10:11
  Philip Pape: I hope this episode isn't too long for you guys.
• 10:13
  Philip Pape: What would you miss the most if the podcast went away tomorrow?
• 10:19
  Philip Pape: Tear emoji.
• 10:20
  Philip Pape: I wrote the question in a very emotional way.
• 10:23
  Philip Pape: If you take the survey, you'll see what I mean.
• 10:24
  Philip Pape: So here's what some people said, and this really hits me at the heart and this is why I'm grateful to all of you and I'm like on the verge of tears when I read this stuff, because it's just really validating what we do here and I'm glad that it resonates with folks.
• 10:36
  Philip Pape: You said honest appreciation to nutrition and weights and weight nutrition and weights, nutrition and weights, your practical approach, positive energy, insight, your energy and kind heart.
• 10:47
  Philip Pape: And if I lost the podcast, it would be the loss of a podcast that was a sincere and empowering vehicle.
• 10:53
  Philip Pape: The honesty thing right there is probably the most important thing to me besides the positive energy.
• 10:58
  Philip Pape: I try to be positive, for sure, in everything I do.
• 11:02
  Philip Pape: But honesty is important, and by honesty, to me that's not just obviously it's telling the truth and having integrity, but it's also it's not sugarcoating.
• 11:12
  Philip Pape: It's, um, trying to be nuanced and acknowledge what I know but also don't know, and then allow my, my thoughts and opinions to evolve as I learn and grow along with you.
• 11:25
  Philip Pape: And I think you guys know I've been a coach for about five years now.
• 11:29
  Philip Pape: I don't hang my hat on credentials or longevity.
• 11:31
  Philip Pape: Um, before that I was an engineer for 20 years, so very different field.
• 11:36
  Philip Pape: And yet on the podcast I talk about nutrition and lifting.
• 11:40
  Philip Pape: But I've learned and I've stood on the shoulders of so many giants in this field and I love absorbing the information and becoming self-educated in that respect.
• 11:49
  Philip Pape: And then I've had the chance of working with hundreds of clients now, which has been the best education of all and hearing from you listeners.
• 11:55
  Philip Pape: So the honesty I hope comes through in you know I'm not.
• 12:00
  Philip Pape: I'm not like a 22 year old influencer just trying to constantly sell you stuff, like that's not the thing.
• 12:04
  Philip Pape: This is very much a passion of mine.
• 12:06
  Philip Pape: First and foremost.
• 12:07
  Philip Pape: It is still a side hustle again, to be honest about it, and yet I give my all and I hope you got that.
• 12:16
  Philip Pape: So, um, I won't drag this on anymore, but the survey the podcast listener survey for 2025 is open until the end of January, so they used to have a few weeks left.
• 12:27
  Philip Pape: But don't wait.
• 12:27
  Philip Pape: Click the link in the show notes or head to no.
• 12:32
  Philip Pape: Just click the link in the show notes.
• 12:33
  Philip Pape: I don't have a.
• 12:34
  Philip Pape: The link is a Google link.
• 12:35
  Philip Pape: It's complicated.
• 12:36
  Philip Pape: Click the link in the show notes.
• 12:37
  Philip Pape: Your feedback.
• 12:39
  Philip Pape: It doesn't just shape the podcast.
• 12:42
  Philip Pape: I think it strengthens our community because it helps me feel where the threads are connected between all of us.
• 12:48
  Philip Pape: We're all part of this journey.
• 12:50
  Philip Pape: Together, we're all trying to do the right thing in the right way for us and support each other.
• 12:56
  Philip Pape: So I can't wait to hear from you.
• 12:57
  Philip Pape: I really hope you take the survey, whether you want to win the prize or not.
• 13:00
  Philip Pape: I actually ask you a question about whether you want to opt in or not for the, for the raffle for the um free access to what's always physique university.
• 13:08
  Philip Pape: So don't feel pressured on that.
• 13:09
  Philip Pape: And that's it right, so I will see you next time.
• 13:13
  Philip Pape: Please take the survey, the links in.