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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 cuts through the noise and deconstructs health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time.Nutrition coach Philip Pape explores EFFICIENT strength training, nutrition, and lifestyle strategies to optimize your body composition. Simple, science-based, and sustainable info from an engineer turned lifter (that"s

health & fitness nutrition

All Episodes

23:11

When You CAN "Eat More to Lose Weight" (for Fat Loss)...

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

2025/03/12

Join Wits & Weights Physique University for a custom nutrition plan incorporating these volume-maximizing strategies. Get 2 weeks free to try it out. If you're not sure it's for you, email me at philip@witsandweights.com for a personal demo!--Can you actually "eat more to lose weight" (as the fitness influencers claim)?Well...yes! But it has nothing to do with reverse dieting, ending "starvation mode," or fixing your metabolism.The fundamental truth remains: you

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23:48

7 Benefits of Sprinting to Lose Fat (And Why It Beats...

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

2025/03/10

Get FREE access to our workshop on adding sprinting to your training (and the replay), your first challenge, and 2 weeks FREE in Wits & Weights Physique University (WWPU) plus a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more!--What's the best form of cardio for fat loss? If you lift weights, will cardio kill your gains?Learn why SPRINTING

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8:44

You Don't Need a Coach for Macros or Meal Plans | Bonus

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

2025/03/09

Get your first challenge free plus 2 weeks full access (also free) to Wits & Weights Physique University (WWPU) plus a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more! -- I have a problem with nutrition coaching today. The point of coaching isn't to calculate your macros and create meal plans. We have apps and technology that can do this ...

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73:05

Why Women NEED to Bulk for Long-Term Strength and...

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

2025/03/07

Download my free Strength Training for Hormone Health guide to optimize your hormones, boost your metabolism, and maintain muscle mass for life.—Are you worried that lifting heavy will make you "too bulky"? What's holding you back from building muscle as a woman?I'm joined by Nikki Sims, strength coach, and Chief Experience Officer at Barbell Logic, to break down why most women are leaving huge muscle and strength gains on the table and how understanding the science of muscle

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25:22

10 Reasons Muscle Burns Even More Calories Than You...

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

2025/03/05

Get your free Muscle-Building Nutrition Blueprint at witsandweights.com/muscle to optimize your nutrition for maximum muscle growth while minimizing fat gain.--You've heard that a pound of muscle burns 6-9 calories per day at rest, but most fitness experts stop there.Discover the engineering concept of Thermal Mass and how it parallels the way muscle tissue creates a metabolic environment that dramatically increases your daily calorie burn through multiple mechanisms most people never

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32:56

What Happens to Macros (Carbs, Fats, and Protein)...

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

2025/03/03

Join the Wits & Weights Facebook group where this question originated and connect with like-minded people who are focused on evidence-based nutrition and training. Click here to join--If you've been told that "a calorie is just a calorie" or that certain macros are "good" or "bad," you're missing the fascinating biological reality of how your body processes different foods.Learn the surprising truth about what happens to each macronutrient inside your

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6:44

Warning! Before You Hire a Fat Loss Coach (or Join a...

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

2025/03/01

Need a plan + accountability to lose 10-30 lbs of fat? Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more! -- I discuss the common pitfalls when people are considering fat loss coaching or joining a nutrition program, such a...

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41:00

How Cassandra Lost 11 Lbs Fat in 12 Weeks (While...

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

2025/02/28

Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.—Are you training hard and tracking macros but still not seeing the results you want? Do you wonder if your body is just “different” or if you’re missing a key piece of the puzzle?I talk with my client Cassandra, who successfully lost fat and built muscle at the same time after years of slow weight gain—all while

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17:40

What Your HRV Numbers Actually Mean (Resonance...

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

2025/02/26

Submit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/question--Confused about what those HRV numbers mean on your wearable device? Or if they even matter?Learn how Resonance Theory, the same science behind musical instruments and bridge collapses, reveals why focusing only on heart rate variability (HRV) numbers misses the bigger picture of what's happening in your body.Main Takeaways:Your absolute HRV number matters less than changes from

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24:09

Should You Lose Those Last 5-10 Pounds? (Nutrition &...

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

2025/02/24

To book your own FREE 15-minute Rapid Nutrition Assessment (not a sales pitch) and have me personally audit your training and fat loss approach, visit https://witsandweights.com/free-call--Trying to lose those final 5-10 pounds but feeling stuck?In this episode, I share a real live recording of a 15-minute Rapid Nutrition Assessment with Libby, who wasn't sure if she should continue losing weight for fat loss... and together we discovered a better path forward.You'll hear how shifting your

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7:22

The Solution to Menopause Belly, Metabolism, and Bone...

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

2025/02/22

→ Follow Nutrition Science Daily in your favorite podcast app or go to https://creators.spotify.com/pod/show/nutrition-science-daily -- Enjoy this bonus episode from the Nutrition Science Daily podcast on a new trend being recommended for women navigating menopause, examining the science behind its effects on bone health, muscle strength, and daily activity. Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 👥 Join our Facebook

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64:58

Walking vs. Running for Fat Loss and Longevity (Brad...

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

2025/02/21

Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.—Are your long runs and cardio sessions actually making fat loss harder? Could walking be more effective for your physique and longevity?I bring on former pro triathlete and Olympic coach Brad Kearns to challenge the conventional wisdom around running and fat loss. Brad explains why chronic cardio may sabotage

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22:42

What Is Your Muscle Gain Efficiency (MGE) Score? (The...

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

2025/02/19

Get 14 days and your first challenge FREE in Wits & Weights Physique University (WWPU) plus the Muscle Gain Efficiency (MGE) calculator, a custom nutrition plan, monthly challenges, workouts, and coaching through the community. Tap on this special link for an exclusive 40% off rate for podcast listeners🎓Learn about WWPU here, then use this super secret link for two weeks free and an exclusive 40% off rate--Want to know if you're actually building muscle or just gaining fat during your

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25:31

My Hardest Bulk Ever (The Hidden "Energy Drain" When...

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

2025/02/17

Get your free Muscle-Building Nutrition Blueprint at witsandweights.com/muscle to optimize your nutrition for maximum muscle growth while minimizing fat gain.--Learn how your metabolism can fight back during an aggressive muscle-building phase by dramatically increasing energy expenditure, even when you're doing everything right. Discover the hidden factors driving this metabolic adaptation and how to overcome them.Main Takeaways:Your maintenance calories can increase significantly during a

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88:52

Are Low Bar Squats REALLY Needed for Strength and...

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

2025/02/14

Download my free Progressive Overload Guide to maximize your progress in the gym and build strength and size.—What if sticking to just one squat style is actually limiting your gains? Struggling with joint pain or mobility issues from low bar squats but are afraid to switch?I’m joined by elite strength coach Andy Baker to break down the myth that low bar squatting is mandatory for gains. We dive deep into the world of squats, comparing different styles to see which ones are best for building muscle

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24:44

The ONLY Strength Standard You Need to Progress...

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

2025/02/12

Get 14 days and your first challenge FREE in Wits & Weights Physique University (WWPU) plus a custom nutrition plan, monthly challenges, workouts, and coaching through the community. Tap on this special link for an exclusive 40% off rate for podcast listeners🎓Learn about WWPU here, then use this super secret link for two weeks free and an exclusive 40% off rate--Stop chasing arbitrary strength standards and learn why progressive overload is the only metric that matters for continuous

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14:22

Is Allulose the New GLP-1 Alternative to Weight Loss...

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

2025/02/10

Submit your nutrition and training questions at witsandweights.com/question to get featured on the show—Discover how a natural sugar called allulose is getting attention for potentially offering similar metabolic benefits as modern weight loss drugs by stimulating GLP-1. Learn the science behind how this unique compound affects blood sugar, appetite, and fat loss through natural pathways.Main Takeaways:Allulose stimulates GLP-1 more modestly than medications, working with natural body

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17:01

New Monthly Fat Loss Challenges Plus Big Changes...

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

2025/02/08

Get 14 days and your first challenge FREE in Wits & Weights Physique University (WWPU) plus a custom nutrition plan, monthly challenges, workouts, and coaching through the community. Tap on this special link for an exclusive 40% off rate for podcast listeners 🎓Learn about WWPU here, then use this super secret link for two weeks free and an exclusive 40% off rate -- In this bonus episode, I share results from our 2025 podcast listener survey and how your feedback is shaping the future of

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45:25

Make This ONE Change for Better Sleep, HRV, and Fat...

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

2025/02/07

Download my free Better Sleep, Better Body guide to optimize your sleep for fat loss, body composition, and hormones---Could your sleep position be holding you back from optimal recovery? You track your training, nutrition, and HRV—but what about your neck alignment during sleep? Dr. Peter Martone joins me to explain how your sleep position affects your nervous system, HRV, and overall performance. He reveals how traditional sleeping positions might be sabotaging your recovery and shares practical

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18:31

Why Your Stress Feels Out of Control (Nyquist...

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

2025/02/05

Book a FREE 15-minute Rapid Nutrition Assessment to identify your stress triggers and get a personalized 3-step action plan---If your stress response feels stuck in overdrive where small triggers cause massive anxiety, this episode explains why using a fascinating engineering concept.Learn how the Nyquist Stability Criterion from control systems engineering reveals why some people maintain their cool while others get overwhelmed by the same stressors. Discover how to build a more resilient stress

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