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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

8:46

Fat Loss Q&A - Best Time to Work Out, Raw vs. Cooked...

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

2024/12/28

Join our free Facebook group to ask a question and get resources like masterclasses, live Q&As, free guides, and community support--Welcome to the final Q&A of the year, where I answer 3 questions about fat loss to wrap up 2024.If you’ve ever wondered whether workout timing, cooking your veggies, or fasted cardio make a difference in your results, this one’s for you.Today’s questions:Is there a best time of day to work out for fat loss?Does your body absorb fewer calories from raw veg...

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47:42

3 Proven Strategies to Master Body Recomposition...

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

2024/12/27

Try MacroFactor FREE with my code WITSANDWEIGHTS.--This is a replay of Ep 166. Originally aired on April 23, 2024 as: The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time) Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting?In this episode, Philip (@witsandweights) talks about body recomposition and strategies for muscle gain and ...

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46:57

The Smarter Approach to Fat Loss Beyond Calories and...

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

2024/12/25

Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast!--This is a replay of Ep 160. Originally aired on April 2, 2024 as: Why “Eat Less, Move More” Is Terrible Advice for Your Metabolism, Hormones, and Fat LossHow often have you been told to “eat less, move more” to lose weight? Does...

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40:40

The 12-Month Fat Loss and Muscle Gain Blueprint for...

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

2024/12/23

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)—Stuck in a bulking and cutting loop without lasting results? Ready to map out 2025 for sustainable gains and fat loss? Want a proven plan to build your dream physique?Philip (@witsandweights) delivers a powerful end-of-year gift: a complete periodization blueprint designed to help you build muscle, lose fat, and achieve sustainable

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40:16

The DNA-Based Diet That Uses Epigenetics to...

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

2024/12/20

Book a FREE 15-minute Rapid Nutrition Assessment to personalize YOUR strategy for fat loss, muscle gain, and physique development, giving you a 3-step action plan in a fast-paced 15 minutes.—Could your DNA determine how effectively you process carbs or fats? Are you overemphasizing the role of genetics in your health journey? How does epigenetics empower you to shape your health destiny?Philip (@witsandweights) examines the fascinating intersection of genetics, epigenetics, and personalized medicine

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19:08

How Tinsel the Elf Defeated Doubt with Perfect Form...

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

2024/12/18

Something sinister lurks in the woods around Strong Point, draining elves of their strength, energy, and most terrifyingly... their ability to train close to failure.When a mysterious Shadow Wraith begins targeting the village's most dedicated lifters, making them doubt their form and forget their 1RM, Tinsel must face his greatest challenge yet. Can perfect technique triumph over supernatural doubt?Join us for this special holiday episode as we return to the magical village of Strong Point,

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27:14

The Most UNDERRATED Fat Loss Secret Making You FATTER...

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

2024/12/16

Download my free Muscle-Building Nutrition Blueprint to structure your nutrition for optimal muscle gain while minimizing fat gain (or go to witsandweights.com/free)—Are you stuck in a cycle of constant cutting without real progress? Could gaining weight be the key to finally achieving a leaner physique? What if embracing the scale going up is the breakthrough you need?Philip (@witsandweights) explores the paradox of weight gain for fat loss in today’s episode. Discover how your fear of gaining

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52:01

Does YOUR Doctor Lift Weights? (Dr. Spencer Nadolsky)...

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

2024/12/13

Download 8 free workout programs for strength and physique, novice and intermediate, 3 and 4 days, full gym and limited equipment, with exercise videos and substitutions or go to witsandweights.com/free—Do doctors really understand your fitness goals? Why do some medical professionals discourage lifting weights? Can the medical system truly embrace lifestyle changes as part of healthcare?Philip (@witsandweights) gets real with Dr. Spencer Nadolsky, a triple board-certified obesity and lipid

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17:23

My Experiment with Peptides (BPC-157) for Shoulder...

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

2024/12/11

Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast!—If you've experimented with supplements or recovery protocols and struggled to determine what's actually working versus what's just wishful thinking...Learn how the engineering concept of Confounding Variables reveals why

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24:48

10 Intermittent Fasting Myths That Need to Die | Ep 254

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

2024/12/09

Download my free Nutrition for Body Composition guide to setup your nutrition for fat loss without intermittent fasting. Discover how to master your macros, optimize your workout nutrition, and develop sustainable habits. --Philip (@witsandweights) dives into the top 10 myths surrounding intermittent fasting (IF) that continue to dominate the fitness world. From the claims of fat-burning magic to boosting metabolism and enhancing cognitive function, Philip reveals what the science actually says.This

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0:57

Introducing: Nutrition Science Daily

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

2024/12/07

Follow Nutrition Science Daily, our brand new 5-minute daily morning podcast delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET.The first 5 episodes are already out!--Catch up on the first 5 episodes:Is maple syrup the ultimate sweetener?Can vitamin D and calcium lower blood pressure in older adults?Can omega-3 and omega-6 fats lower cancer risk?Why beans are the trendy new proteinDoes an 8 hour eating window (intermittent fasting) incre...

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48:52

Modern TRT Is Broken (How to Fix Your Testosterone)...

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

2024/12/06

Download my free Nutrition for Body Composition Guide to set up your calories and macros for fat loss, muscle gain, better health, improved workout nutrition, and recovery, and a sustainable approach to life (even if you have low T), or go to witsandweights.com/free—Are you sabotaging your hormones with a cookie-cutter testosterone protocol? Could blocking estrogen be harming your health instead of helping? Is low testosterone silently holding you back from being your best self?Philip

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15:21

Why Women Over 50 NEED To Lift Heavy Weights in...

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

2024/12/04

Join our FREE Wits & Weights Facebook group for live Q&A, community, and more!—Surprise... it's our first dramatized mythbusting story! Thanks listeners for voting on this special format for today's episode.If you're a woman over 50 who's been told to stick to light weights, bodyweight, or resistance bands, you're being robbed of massive strength potential as you age.Learn how the story of Marlene, a retired accountant turned powerhouse, reveals three dangerous myths

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24:14

Counting Calories for Weight Loss vs. Tracking What...

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

2024/12/02

Join Wits & Weights Physique University and get courses, coaching, community, and live masterclasses to build a sustainable system for your ideal physique (fat loss, muscle building, and metabolism)! Just $67 bi-weekly. Cancel anytime.–Have you been stuck in a loop of counting calories, tracking points, or relying on prepackaged diet plans, only to feel dissatisfied with your results? What if the numbers you’re obsessing over are holding you back? Could focusing on different metrics unlock the

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4:29

Can THIS Natural Sweetener Reduce Belly Fat?

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

2024/12/01

This is an early release of Episode 1 of Nutrition Science Daily, a brand new 5-minute daily morning podcast from Wits & Weights delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET.Follow now to get the first 5 episodes THIS WEEK! --Is maple syrup the ultimate sweetener? New research suggests that swapping refined sugar for pure maple syrup may lower blood sugar, reduce abdominal fat, improve gut health, and even support heart health.In this

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8:45

3 Simple Ways to Beat Holiday Season Weight Gain...

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

2024/11/30

Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workouts, and exclusive bonuses for 75% off, but only until Monday December 2 at midnight Eastern with code BF50:https://www.witsandweights.com/black-friday-bundleJoin the free Wits & Weights Facebook group for community support, live Q&As, and exlusive content--You've probably heard that the ave...

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52:22

Your Macros and Training Plan Mean Nothing Without...

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

2024/11/29

Ready to match your effort to your physique goals? Get evidence-based strategies that work by joining my FREE email list at witsandweights.com/email—Are you training hard but feel like you're getting nowhere? Wondering why your effort isn’t translating into results? What does it take to get to level 10 in fitness or life?Philip (@witsandweights) connects with Kevin Palmieri, co-host of the globally-ranked Next Level University podcast with over 1,900 episodes. Kevin opens up about his journey

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15:10

The #1 Reason to Eat More Carbs (Material Elasticity)...

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

2024/11/27

Download my free muscle-Building Nutrition Blueprint (free and newly updated) to optimize your carb intake for maximum muscle growth—If you've been told that protein is all you need to protect your hard-earned muscle mass, you're missing a crucial piece of the muscle-building puzzle.Learn how the engineering concept of Material Elasticity reveals the hidden superpower of carbs! The often-vilified carbohydrate macro has a superpower that prevents muscle breakdown, especially during fat

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8:36

Weird Q&A - Turkey Tryptophan Sleepiness, Weight Gain...

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

2024/11/26

Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workouts, and exclusive bonuses for 75% off, but only until Monday December 2 at midnight Eastern with code BF50:https://www.witsandweights.com/black-friday-bundle--Welcome to a special Thanksgiving edition of Weird Q&A, where I answer three offbeat questions about health and fitness, covering nutrit...

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30:11

How Social Media and TikTok Are Putting Your Health...

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

2024/11/25

Try our new FREE calculators for Energy Expenditure (TDEE) for fat loss and muscle building, body fat percentage, and more at witsandweights.com/calculators__Is mindless phone scrolling harming your health? Could social media platforms be rewiring your brain against your fitness progress? How can you turn your smartphone into a fitness ally instead of an enemy?Philip (@witsandweights) ventures into the hidden ways social media impacts your health, from disrupted sleep and increased cortisol to its

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