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PODCAST

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

health & fitness nutrition

All Episodes

26:50

Ozempic Envy, GLP-1 Microdosing, and the Weight Loss...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/08/01

Get your free custom nutrition plan (exclusive to podcast listeners) when you join Wits & Weights Physique University for just $27/month--The psychology behind weight loss methods has created a moral battleground where people judge themselves and others based on whether they use traditional lifestyle approaches or pharmaceutical interventions like GLP-1 drugs.People are losing 40 pounds on Ozempic or secretly microdosing GLP-1 drugs, while underground resentment brews between those who "did

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55:37

Q&A - Post-Bulk Fat Loss, Walking Too Much, and Diet...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/30

Check out the other half of our Q&A on Brandon's Chasing Clarity podcast, where we tackle your questions on hunger, cravings, appetite, and artificial sweeteners.---Just wrapped a bulk and scared to lose muscle? Over 50 and unsure if gains are still possible? Walking 20,000 steps a day with no results?In this Q&A, I team up with physique coach Brandon DaCruz, host of the Chasing Clarity podcast, to tackle five hot topics around fat loss, muscle building, and diet fatigue. We break down

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30:15

5 Rules of Ronnie Coleman, King of Bodybuilding...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/28

Get the new RESOLUTE 5-day Powerbuilding Program in Physique University and stop second-guessing your approach to lifting. Join for just $27/month and get a custom nutrition plan included when you tap this special link for podcast listeners--Eight-time Mr. Olympia Ronnie Coleman didn't just build a legendary physique. He created a blueprint for what dedication, consistency, and love for lifting can achieve.His famous "light weight, baby!" was about an approach to training that

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39:12

Is Your LIVER Stalling Fat Loss and Muscle Growth?...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/25

Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get your custom nutrition plan FREE (limited time).—Why are you gaining belly fat even while lifting and eating well? Could your sluggish metabolism be a liver problem in disguise?I sit down with certified supplement expert Sara Banta to reveal how your liver and thyroid work together to control metabolism, muscle retention, and fat loss and why ignoring liver health might be what’s

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28:15

How to Warmup and Lift Heavy Weights Safely (Cold...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/23

Get a full Lifting Lessons course including how to warmup in Physique University and stop second-guessing your approach to lifting. Join for just $27/month and get a custom nutrition plan included when you tap this special link for podcast listeners--Most lifters either skip their warmup or spend 30 minutes on elaborate routines that miss the point.Learn how the engineering concept of the Cold Start Problem reveals the systematic approach to preparing your body for heavy lifting.Discover why your

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28:36

The Day Weight Loss Changed Forever | Ep 350

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/21

Get your free custom nutrition plan (exclusive to podcast listeners) when you join Wits & Weights Physique University for just $27/month--There was a day when everything we thought we knew about losing weight got turned upside down.For decades, the advice was simple: eat less, move more.But then scientists started asking why weight loss always seemed to get harder over time, and what they discovered changed everything.This landmark Episode 350 explores the paradigm shift that revolutionized our

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47:35

The #1 Habit for Blood Sugar Control and Insulin...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/20

Discover the most powerful daily habit for blood sugar control that most people completely overlook. In this bonus episode, I'm sharing my recent conversation with Ben Tzeel from the Your Diabetes Insider podcast, where we nerd out on the surprising connection between strength training and metabolic health. Main Takeaways: Why resistance training beats cardio for blood sugar control and insulin sensitivityThe shocking 25-point blood sugar difference from just one week without liftingHow to ov...

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58:05

Why Women Over 40 Don’t NEED to Lift Heavy to Fight...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/18

Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get your custom nutrition plan FREE (limited time)—Is your doctor telling you to “lift heavy” but you don’t even know where to start? Wondering how to build strong bones without ending up hurt or overwhelmed? Curious if weighted vests actually do anything for bone health?I brought Megan Dahlman back to the show to answer these questions and more. Megan is a strength coach who specializes

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27:54

12 Rules of Training Volume to Build More Muscle | Ep...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/16

Join the new Wits & Weights Physique University at just $27/month (was $87) - get access to training templates, course library, private community, and so much more.Podcast listeners get a custom nutrition plan FREE (normally $47) when you join by the end of July using this special link: bit.ly/podcast-new-wwpu--Hitting the gym consistently but not seeing the muscle growth you want?You might be making one critical mistake with your training volume.Most lifters either do way too little to

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23:03

How to Stop Prediabetes and Insulin Resistance...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/14

Get your free Nutrition 101 Guide at witsandweights.com/free to learn how to structure your nutrition (including carbs) for optimal health and body composition based on your goals.--Could everything you've been told about carbs, insulin, and managing prediabetes be completely backward?For the 96 million American adults living with prediabetes, the standard advice has been clear. Cut carbs, avoid bread, ditch fruit. But groundbreaking research reveals this approach might be keeping you stuck in

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8:21

Can Strategic Fasting Enhance Muscle Gain (Reduce Fat...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/12

Join the new Wits & Weights Physique University at just $27/month (was $87) - get access to training templates, course library, private community, and so much more. Podcast listeners get a custom nutrition plan FREE (normally $47) when you join by the end of July using this special link: bit.ly/podcast-new-wwpu -- Ever wondered if you could hack your bulking phase to gain more muscle and less fat? This episode answers a question from our free Facebook community that many data-driven "opti...

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52:04

Organic, Grass-Fed, and Natural - What Food Labels...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/11

Are you overpaying for food that’s supposed to be healthier? Have food labels like “grass-fed,” “non-GMO,” and “all-natural” been misleading you? What if the truth behind your grocery cart was simpler and way less stressful?Natalie Kovarik, a fourth-generation cattle rancher and co-host of the Discover Ag podcast, joins me to clear up the confusion. We go behind the food labels to talk about what matters when it comes to nutrition, budgeting, and values, and what’s just clever marketing. Whether

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23:42

The PERMA Framework - 5 Pillars of Positive...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/09

Join my email list for exclusive content on the psychology of transformation that you won't find anywhere else. Go to witsandweights.com/email--Struggling with fat loss despite knowing exactly what to do? You're not alone.The answer isn't about knowledge, it's about psychology. Learn how the PERMA framework from positive psychology reveals the 5 psychological elements that separate people who sustain their transformation from those who remain stuck.Discover how to engineer your

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39:46

7 Fat Loss Tips from 70 Years of Research | Ep 344

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/07

Grab your free Ultimate Macros Guide ebook to implement everything covered in today's episode with specific formulas and practical steps. Go to witsandweights.com/free--What really works for fat loss?After 70 years of scientific research spanning thousands of studies and millions of participants, the truth is both simpler and more nuanced than the fitness industry would have you believe.Forget the latest fat loss hack or magic supplement. After 70 years of rigorous research (thousands of

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66:54

95% of Diets Fail, Fitness Gurus, and Your Over 40...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/05

What if everything you thought you knew about fitness was filtered through marketing hype rather than science? After experimenting with countless diet trends across my 20s and 30s, from Atkins to Paleo to keto and intermittent fasting, I've learned firsthand that what matters isn't finding the "one perfect approach" but building sustainable systems that work specifically for you. The fitness world has become saturated with influencers making bold but oversimplified claims. If someone tells yo...

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45:41

Blood Sugar Spikes, Carb Myths, GLP-1s, and Fat Loss...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/04

Grab your free Muscle-Building Nutrition Blueprint to learn how to eat for your training goals (even when managing blood sugar and eating carbs). Go to witsandweights.com/muscle–Are carbs really your enemy? Should you be training fasted? Can someone with diabetes actually build muscle and thrive?Registered dietitian and strength coach Ben Zeal, who’s been living with type 1 diabetes for over 25 years, joins me to break down some of the biggest myths in fitness and nutrition. We discuss carb fear,

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17:55

The 2-Minute Walking Hack That Builds 47% More Muscle...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/07/02

Try MacroFactor for free with code WITSANDWEIGHTS to see exactly how these walking breaks impact your daily calorie burn and support your muscle-building or fat loss goals or go to witsandweights.com/blog/macrofactor--Can you immediately increase muscle building by 47%?It's 3 PM on a Tuesday, and you've been glued to your desk since 8 AM. Your back is stiff, your energy is crashing, and you can feel that familiar tightness setting in from hours of sitting.But here's what you

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56:04

Post-Bulk Body Image Struggles and Fat Loss with a...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/06/30

Try Wits & Weights Physique University free for 2 weeks at witsandweights.com/physique - get a custom nutrition plan, live coaching calls, workout programs, and join Allan and our supportive community tackling similar fat loss and body composition challenges--Have you ever looked in the mirror and felt like you were staring at a stranger... but in a good way?That's exactly where Allan finds himself after successfully building visible muscle mass and fundamentally changing his relationship

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55:35

Lose Fat and Get Shredded with Less Effort and More...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/06/27

Grab your FREE Ultimate Macros Guide, designed for those who are serious about optimizing their physique. It's not a quick fix; it's a playbook that teaches you how to make smart eating choices, track your biofeedback, and implement gradual changes for success.–Are you chasing success but running on empty? Do your workouts feel harder yet deliver fewer results? What if your energy, not your money, is the real currency of success?I sit down with Alex Feinberg, ex-pro athlete, former Google

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19:32

Calories Are Not “Real” | Ep 339

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/06/25

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

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597 results

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