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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

24:31

1920s Weight Loss Secrets (Calories, Candy, and...

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

2025/08/13

Get your free Nutrition 101 for Body Composition guide to understand the fundamentals of nutrition and personalize your calories/macros:witsandweights.com/free--Diet culture emerged in the 1920s, when calorie counting was invented, cigarettes were marketed as weight loss aids, and thinness became associated with moral virtue for the first time in American history.Discover how the birth of modern diet culture 100 years ago created patterns we're still repeating today.Main Takeaways:Dr. Lulu Hunt

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26:29

Are Nonstick Pans Leaching Microplastics and Forever...

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

2025/08/11

Get Chef's Foundry P600 ceramic cookware at 50% off plus a complete guide on cookware materials and safety at:witsandweights.com/chefsfoundry--Do you cook with nonstick pans, microwave with plastic containers, or wonder about materials you drink out of?Learn about the science behind 3 major categories of chemical exposure from cookware and food packaging: microplastics, PFAS ("forever chemicals"), and plasticizers like BPA.While avoiding fear-mongering, we discuss legitimate concerns

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34:35

Managing GLP‑1 Side Effects for Weight Loss Without...

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

2025/08/08

Get 10% off SymptoGuard to manage GLP‑1 side effects and stay consistent with your eating and training.—Are GLP-1 drugs like Ozempic secretly stalling your progress? Why are so many users quitting despite major weight loss?I talk with Justin Silver, founder of SymptoGuard, who watched his father battle severe Ozempic side effects that nearly took his life. Justin shares the real reasons users struggle on GLP-1s and how these can derail your fitness and muscle goals even while losing weight. If

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23:19

5‑Day Powerbuilding Blueprint for Strength and Size...

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

2025/08/06

Get my new RESOLUTE 5-Day Powerbuilding template when you join Physique University to maximize both strength and muscle growth simultaneously at this link (special for podcast listeners to get a FREE custom nutrition plan when you join): http://bit.ly/podcast-new-wwpu--Most lifters choose between getting strong or building size.Powerbuilding represents the intelligent marriage of strength training and hypertrophy, allowing lifters to make simultaneous progress in both areas without compromising

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29:47

The All Junk Food Diet vs. Clean Eating (Lyle...

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

2025/08/04

Get a FREE custom nutrition plan when you join Physique University to maximize both strength and muscle growth simultaneously at this link (special for podcast listeners): http://bit.ly/podcast-new-wwpuGet 50% off Chef's Foundry P600 ceramic cookware (no PFAS, no Teflon, no microplastics) at witsandweights.com/chefsfoundry--Influencers claim you can get shredded eating nothing but junk food. At the same time, clean eating gurus demonize a single cookie (or even broccoli!) as though it's

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3:44

73 Year Old Listener Doubles Sprinting Power in 4...

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

2025/08/03

Join Physique University for just $27 a month to access our workshop on sprint training and receive a free custom nutrition plan using this exclusive listener link: http://bit.ly/podcast-new-wwpu -- Today we're celebrating a huge win for 73-year-old listener Bruce @bruceandjantrain. Bruce achieved impressive results following the sprint protocol discussed in Episode 293, increasing his power output by 78% in just 4 months and demonstrating the effectiveness of this time-efficient training app...

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26:50

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

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

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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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