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PODCAST

Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters

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

Wits & Weights is a strength and nutrition podcast where in every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it doesn"t work, and give you the deceptively simple fix that does.For skeptics of the fitness industry who are tired of following the rules and still not seeing results. If you"ve been lifting weights, tracking macros, and doing "all the right things" but your body composition hasn"t changed, you"re probably overcomplicating it. This is

health & fitness nutrition

All Episodes

8:51

New Episode Schedule (Plus I Need YOUR Questions)

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/02/08

Submit your question for the podcast at witsandweights.com/question. If your question is featured, you'll get a shout-out on the show! -- Big changes are coming to Wits & Weights! My goal is to deliver higher-quality, more focused content while respecting your time. Also... what do YOU want to hear on the show? 👉 Submit your question or topic and help shape the future of the podcast! 📱 Get Fitness Lab (now 20% off) - Science-based coaching app for fat loss, muscle building, and strength

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57:51

She SMASHED the Raw Squat World Record at 515 lb with...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/02/06

Get Fitness Lab, the #1 adaptive coaching app that adjusts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance.Now 20% through February 17. Take the free 2-minute quiz to see your custom plan before you buy.—How does someone smash a 515-pound raw squat at 181 pounds bodyweight? What separates elite strength training from the way most people lift weights? And are deloads quietly sabotaging your body recomp progress?Body recomp,

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31:24

5 Signs You're Building Muscle (Even When the Mirror...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/02/04

Upgrade your sleep and recovery with Cozy Earth's bamboo pajamas and blankets. Temperature-regulating, lightweight, and designed to help you fall asleep faster. Go to witsandweights.com/cozyearth--You're training consistently, eating enough protein, doing everything you're supposed to, but when you look in the mirror or step on the scale, nothing seems to be changing.Or worse, you look softer than last week. What's going on?The mirror and scale are terrible short-term indicators

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41:51

Stop Blaming Menopause for Muscle Loss (Here's What's...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/02/02

If what worked in your 30s isn't working anymore, it's not your fault. Your body and life have changed. The Fitness Lab app adapts to your sleep, recovery, and stress so you can actually build muscle and lose fat over 40. It also now syncs with Apple Health (iPhone version only).Podcast listeners get 20% off at bit.ly/fitness-lab-pod20--Does menopause cause muscle loss or make it harder to build muscle?The fitness industry loves to blame hormones for everything. Wellness gurus want to sell

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60:09

Can Electrical Stimulation Build Muscle and Speed...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/30

Get Fitness Lab (20% off for listeners), the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance.—If you train hard, want to build muscle, and still lose fat, how do you actually recover faster without breaking yourself down? Can electrical stimulation really support body recomp and strength training, or is it just another shiny gadget?Garrett Salpeter joined me to connect the dots between neuroscience,

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34:20

The Body Recomp Advantage for Appetite and Fat Loss...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/28

Try Calocurb, a 100% natural appetite support supplement that activates your body's GLP-1 signals to reduce cravings by 40% and hunger by 30% within one hour. It's a helpful tool for your next recomp or fat loss phase. Get 10% off at witsandweights.com/calocurb--If you're over 40, cutting calories to lose fat can backfire.Why? Because if your approach is too aggressive or your stress is too high, your hunger spikes, training suffers, and you often regain everything you lost when you

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1:14

I Messed Up

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/27

Since late 2025, the 20% discount link for Fitness Lab wasn't applying at checkout but it's fixed now! Plus: a quick update on Apple Health ❤️ integration for iPhone users. Here's the (working) link for 20% off Fitness Lab: https://bit.ly/fitness-lab-pod20 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 gue...

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31:12

How Strength Training (Not Cardio) Suppresses...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/26

Struggling with hunger during your cut? Try Calocurb for natural appetite support that activates GLP-1 to help you feel satisfied. Clinical studies showed a 40% reduction in cravings and 30% reduction in hunger within one hour. Get 10% off at witsandweights.com/calocurb--Hungry after every workout and stuck in an endless “eat less, move more” loop? Strength training is actually one of the most powerful appetite control tools you have, but most people only think of it as a muscle-building tool.Learn

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45:07

Why Generic Fitness Programs Don't Work (Do THIS...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/25

For the ultimate in personalization, check out my Fitness Lab app, now with full Apple Health integration. It's like having a coach in your pocket. Listeners get 20% with this exclusive link: http://bit.ly/fitness-lab-pod20 -- What does it mean to "personlize" your fitness really? In this episode, you'll learn about my ADAPT framework for personalizing fitness: Assess your starting pointDo the thing (take action)Analyze your dataPivot based on what you learnTest your changesLearn why gen...

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53:06

Why Your Metabolism Is Stuck at 50% and How to Fix It...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/23

Get Fitness Lab (20% off for listeners), the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance. Now with Apple Health integration.--Are biohacks keeping you stuck instead of helping you lose fat and build muscle? Why does body recomp feel so hard even when you are doing all the “right” things?Body recomp, build muscle, and lose fat come up constantly on fitness podcasts, but I keep seeing the same

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33:20

Build Muscle First, Cut Later for Easier Fat Loss and...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/21

Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:https://witsandweights.com/calocurb--If all you've done is diet, every cut will be harder than the last.More hunger, less energy, slower results. There's a reason, and it's not just your age or metabolism.Learn why building muscle first makes cutting (fat loss) dramatically easier, how more lean mass directly reduces hunger per calorie

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5:09

How to Lose 12 Pounds in 45 Days

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/20

Join the Get Lean in 45 Days Workshop TODAY at live.witsandweights.com to get the complete mini-cut protocol, training template, 8-week guided course, and your first month in Physique University. Workshop starts at 12pm Eastern (recording included if you can't make it live): https://live.witsandweights.com/ -- Want to lose 8-12 pounds of body fat in the next 6 weeks? Learn the mini-cut approach: a shorter, more aggressive but "internally sustainable" fat loss phase that actually works because...

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28:24

Why Appetite Changes After 40 (And How to Still Lose...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/19

Register for the Get Lean in 45 Days workshop at live.witsandweights.com to learn exactly how to drop 8-12 pounds of body fat in 45 days while managing hunger the right way.Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:https://witsandweights.com/calocurb--Hunger hits different after 40. You might feel like your body is actively fighting against fat loss: cravings show up more often and deficits

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10:56

The Fat Loss TRAP (Why You ALWAYS Gain the Weight Back)

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/18

Register for the Get Lean in 45 Days Workshop to get my complete 45-day fat loss protocol (6-week mini-cut) with a built-in exit strategy so you can drop 8-12 lbs before summer and actually keep it off. https://live.witsandweights.com/ -- You've lost weight before, right? The problem is... you probably gained it all back. Multiple times anyone? 🙋‍♀️🙋‍♂️ That's because most weight loss attempts fall into THIS fat loss trap. These mistakes GUARANTEE a rebound... but this doesn't have to

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46:44

Can THIS Plant Extract Activate GLP-1 Like Ozempic?...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/16

Try Calocurb natural appetite support backed by clinical research. Get 10% off your first order at https://witsandweights.com/calocurb—Why does hunger sabotage weight loss even with perfect macros? Is appetite control really about discipline or hormone health?Body recomp, weight loss, and building muscle get complicated fast when appetite refuses to cooperate. I dug into the real biology behind hunger with Sarah Kennedy, founder and CEO of Calocurb, to explore how the gut and brain regulate appetite

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36:20

2 Biggest Causes of Belly Fat, Sugar Cravings, and...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/14

Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:https://witsandweights.com/calocurb--One bad night of sleep can increase your calorie intake by up to 500 calories.Chronic stress drives fat specifically to your belly. And both of these hijack the exact hunger hormones that control whether you feel satisfied or ravenous, even when your nutrition looks perfect on paper.Discover how sleep deprivation

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5:40

Brand New 6-Week FAT LOSS Workout Program...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/13

Get the new CHISEL fat loss workout program (when you register for the Get Lean in 45 Days Workshop) along with my complete 45-day fat loss protocol (6-week mini-cut) to drop 8-12 lbs before summer and actually keep it off. https://live.witsandweights.com/ -- Introducing CHISEL, a flexible 4-day upper/lower fat loss workout program built to preserve muscle and strength during a calorie deficit. This training template pairs heavy work with volume, clear progression, and biofeedback checks, and...

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34:09

Hunger Hormones Controlling Your Fat Loss (Ghrelin,...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/12

Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:https://witsandweights.com/calocurb--Your body is fighting your fat loss, and it's not a willpower problem.When you diet, ghrelin spikes to make you hungrier, leptin crashes so your brain thinks you're starving, and GLP-1 drops so meals stop filling you up. Understanding these hunger hormones is the difference between white-knuckling through

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54:48

Midlife Metabolism Myths That Keep You Stuck (and How...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/11

Enjoying the show? Leave a rating (and review) in your podcast app to help more people discover evidence-based fitness information... and let me know if you want more bonus episodes like this one! -- This is my conversation with Zora Benhamou on her podcast Hack My Age. Zora is a gerontologist and menopause coach who works with women navigating perimenopause and postmenopause. We dig into why your metabolism isn't actually slowing down the way you think, what's really behind that midlife weig...

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55:42

The Forgotten Thyroid Hormone That Supercharges Fat...

Wits & Weights | Evidence-Based Fitness & Nutrition... ·

2026/01/09

Want to drop 8-12 lbs before summer without crash dieting or losing muscle? Join the Get Lean in 45 Days Workshop on January 20th. Includes replay, fat loss workout program, custom macros, and complete 45-day protocol.—Are you lifting weights, tracking macros, and still stuck with stubborn fat? What if your labs look “normal” but your metabolism feels broken?Body recomp is supposed to feel simpler when you train hard and eat well, yet many people chasing weight loss and muscle building feel stuck. I

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