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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

23:28

Lifting Weights vs. Hormone Replacement Therapy (HRT)...

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

2025/02/03

Join our free Facebook community to connect with others optimizing their nutrition and training.--Can strength training alone help optimize your hormones after 40, or do you need homone replacement therapy (HRT)?Learn what the research actually says about how lifting weights impacts your endocrine system and body composition.Whether you're dealing with menopause, andropause, or age-related changes, discover how to make informed decisions about combining lifestyle interventions with medical

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37:49

Managing Autoimmune Disorders and Chronic Illness...

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

2025/01/31

Are you struggling with autoimmune symptoms that doctors keep dismissing? Are you tired of trying endless medications without seeing real improvement? I bring on Heather Gray to share her remarkable journey, from battling multiple chronic conditions for 30 years chronic illnesses including Lyme, Celiac, Hashimoto's, and endometriosis, to becoming a leading voice in natural healing. As a Functional Diagnostic Nutrition practitioner and head coach at a prominent cancer treatment center, Heather

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17:38

Daily Scale Weight Tracking Is Useless... and...

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

2025/01/29

Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android--Should you weigh yourself daily?Learn about an engineering concept called Signal-to-Noise ratio to explain why daily weight tracking is both meaningless AND essential.You'll discover how your body's water balance, glycogen, sodium, and other factors create "noise" that masks the true "signal" of fat loss or gain.Learn how to use the power of trend weight to get clarity on your

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21:53

The Surprising 4th Macro That Stalls Fat Loss (and...

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

2025/01/27

Join our free Facebook community to connect with others optimizing their nutrition and training--That hidden "4th macro" (beyond protein, fats, and carbs) might be the reason you're not seeing results despite tracking everything else.Philip exposes how this macro impacts your physique beyond just adding calories. What is it? Alcohol!Learn the science behind alcohol's effects on fat storage, muscle growth, and metabolism - and discover practical strategies to maintain your social

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9:05

Why Getting Stronger Makes Everything Better | Bonus

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

2025/01/25

Learn about the importance of strength training for women over 40, navigating life's challenges, and the health and longevity benefits of progressive overloadA special look at the 3 biggest themes coming from our 2025 listener survey, with practical tips to improve your training.Take our 2025 podcast listener survey or go to witsandweights.com/surveyMain Takeaways:How proper strength training leads to better body composition for women over 40Why life's setbacks can actually improve your train...

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58:23

How to Stop Your Fitness Goals from Destroying Your...

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

2025/01/24

Join our free Facebook group to continue this conversation and connect with others who are building their best health and physique. You’ll get exclusive content, live Q&As, and free nutrition and training guides.— Is your fitness journey unintentionally straining your relationships? How can you pursue personal goals while maintaining emotional intimacy? What systems can help couples thrive in both their health and love lives?Philip (@witsandweights) explores the intersection of fitness and

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19:57

The 7 Types of Rest and Recovery for Maximum Muscle...

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

2025/01/22

Download the Stress Solution Guide now with more detailed strategies to reduce stress (and improve fat loss and muscle gain)--Are you tired despite getting enough sleep? Are your workouts feeling like a grind?Learn how the engineering concept of the Work-Rest Cycle combines with the 7 types of rest can be used to maximize your muscle growth and recovery.Research from Dr. Saundra Dalton-Smith reveals why sleep alone isn't enough, and how implementing all 7 types of rest can accelerate your

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27:00

The WORST Weight Loss Diet to Lose 20 Pounds or More...

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

2025/01/20

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 crash diets secretly sabotaging your fat loss efforts? Can eating less ever be too much? What if the key to lasting results is a completely different approach?Philip (@witsandweights) dives deep into the science of fat loss to reveal why the most common methods of rapid weight loss often fail and how they

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6:28

Q&A - Does Muscle Weigh the Same as Body Fat? | Bonus

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

2025/01/18

Ask Philip a question for the podcast using our new form and get a personal reply by email plus a shoutout on the show (if you want).Or go to: witsandweights.com/question--Today's question is from Nancy:"Google says muscle weighs the same as body fat. Is this true?"Learn whether muscle weighs the same as fat and what matters when looking at the differences between them, including:Muscle and body fat weight and density by the numbersBody recomposition vs. scale weightMetabolic benefits of incr...

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56:06

Why Food is NOT the Problem When Your Diet Falls Off...

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

2025/01/17

Do you feel trapped in a cycle of dieting and frustration? Why do your best efforts with food seem to fail when it matters most? Is it possible that your food struggles are about something deeper than food itself?Philip (@witsandweights) explores the deeper roots of food consistency with integrative health pioneer Ali Shapiro. Ali shares why food battles often represent safety battles, how to identify hidden triggers and a practical framework to break free from emotional eating. Learn why food is

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24:04

The 6-10 Biofeedback Model for Faster Fat Loss...

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

2025/01/15

Book your FREE 15-minute Rapid Nutrition Assessment and get personalized guidance on which metrics to track for your situation.Take the 2025 Podcast Listener Survey to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University!--Your fat loss. Is. Stuck. You're even tracking your food and weight. But something's not working.What if every plateau, stall, or setback could be prevented by knowing which body signals to monitor and how to interpret

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23:25

How to Eat Thousands of Calories to Gain Muscle and...

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

2025/01/13

Download my free Muscle-Building Nutrition Blueprint for the exact steps to structure your diet, calorie surplus, macros, and more to gain muscle at the optimal rate while minimizing fat gain or go to witsandweights.com/muscle.Take the 2025 Podcast Listener Survey to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University!—Do you struggle to eat enough calories to support muscle growth? Have you tried "just eating more," only to feel sick or

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13:18

The Secrets to Smarter Training and Nutrition in 2025...

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

2025/01/11

Take the 2025 Podcast Listener Survey now to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University. Let me know what YOU want to see on the show this year!--Learn about the strategies and habits listeners like you are using to crush their training and nutrition goals in 2025.Hear about some popular topics you’ll see in future episodes, like hunger management during fat loss, training over 60, staying consistent on vacation, and the science be...

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49:20

Dynamic Resistance Using Tonal vs. Free Weights for...

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

2025/01/10

Download my free Progressive Overload Guide to learn how to gain muscle, strength, and performance like never before.—How can dynamic resistance change the way you build muscle? Are free weights holding you back in certain lifts? Could technology offer a safer and more efficient way to train without compromising results?Philip (@witsandweights) dives deep into the science of strength training with Troy Taylor, Senior Director of Performance Innovation at Tonal. Troy shares his expertise from

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19:57

The 3 Million Steps Challenge for Massive Fat Loss in...

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

2025/01/08

Join our free Facebook group to connect with others taking the #3MillionSteps2025 Challenge challenge!--Are you struggling to lose that last bit of fat?Research shows hitting the right number of daily steps can dramatically boost your metabolism and fat loss through NEAT (non-exercise activity thermogenesis).Learn how the engineering concept of the Compound Effect explains why small, daily increases in movement create exponential results over time - transforming not just your physique but your

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43:27

6 Ways to Lose Fat in 2025 (Using Science-Based...

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

2025/01/06

Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)—Struggling to shed fat without sacrificing your sanity? Why do 95% of dieters regain weight—and how can you avoid that trap? Can fat loss really be sustainable without drastic measures like cutting carbs or doing a 28-day challenge?Philip (@witsandweights) kicks off the new year with a powerful guide to six evidence-based fat loss

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8:10

Lose Fat and Win $50K in 2025 (New Year's...

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

2025/01/04

Want to kickstart your 2025 transformation AND have a chance to win big? MacroFactor just announced their $100,000 New Year's Transformation Challenge, with a $50,000 grand prize and 100 additional $500 prizes up for grabs.In this episode, I break down:How to join the challenge (January 1-10 registration)Why MacroFactor is my top recommended nutrition appExactly how to get started with the app and challenge3 steps to join:Download MacroFactor and use code WITSANDWEIGHTS: → Apple/iPhone ...

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51:03

Why Stress & Cortisol Are Destroying Your Fat Loss...

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

2025/01/03

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.—Why does your body hold onto fat even when you’re training hard and eating right? Could chronic stress be sabotaging your metabolism, sleep, and recovery? How can small, manageable habits drastically change your stress levels and fitness results?Philip (@witsandweights) is joined by stress expert and fitness

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33:46

25 New Year's Ideas to Lose Fat, Gain Muscle, and...

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

2025/01/01

Join our FREE Wits & Weights Facebook group to get a downloadable PDF guide of the 25 creative strategies in this episode... and connect with like-minded people who use evidence-based principles to optimize their fitness!--Are your New Year's resolutions already feeling stale? If you're tired of the same old fitness advice that ignores your lifestyle and preferences, it's time for a different approach.Learn how Lateral Thinking, a powerful engineering concept, can give you

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27:15

The Beginner's Guide to Shedding Body Fat Without...

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

2024/12/30

Get your FREE Macros 101 for Body Composition Guide to master your macros and calorie intake for fat loss, muscle gain, and better health, including workout nutrition for performance and recovery and a long-lasting approach WITHOUT depriving yourself of foods you love.--This is a replay of Ep 197. Originally aired on July 29, 2024 as: Your Very First Cut (Lose 10-30 Pounds of Fat) Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfall...

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