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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

60:15

Can You Lose Fat Without Tracking Macros? (Christina...

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

2025/04/18

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.–Is macro tracking hiding the real reason you're stuck? What if ditching calorie counting helped you lose more fat, without the burnout?I’m joined by Christina McClurken (aka Your Healthy Bestie), a former physical therapist turned functional nutritionist. She shares her system that helps burned-out dieters

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33:42

How to Lose Fat and Gain Muscle WITHOUT Bulking or...

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

2025/04/16

Get the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recomposition--Can you lose fat and build muscle at the same time, without gaining or losing weight, but instead by eating at maintenance calories to achieve the holy grail of body recomposition (aka "body recomp")?Jeff Hoehn of The Mind Muscle Connection podcast and I break down what's possible and how to adjust your diet

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28:37

Preserving Muscle on GLP-1 Weight Loss Medications...

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

2025/04/14

Get your free 15-minute Rapid Nutrition Assessment to identify your biggest nutrition challenge and get a personalized action plan to optimize your approach, whether you're considering GLP-1s, currently using them, or transitioning off (or go to witsandweights.com and click "Free Nutrition Audit")--Millions of people are experiencing dramatic weight loss results with GLP-1 medications like Ozempic, Wegovy, and Mounjaro, but there's a catch that many doctors aren't

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60:54

How Women Can Build More Muscle and Gym Confidence...

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

2025/04/11

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 putting in the work, but muscle growth feels impossible? Are you secretly blaming hormones, age, or your DNA? What if your struggle isn't about effort but about your approach?I interview Holly Baxter, world champion bodybuilder and registered dietitian to cut through the misinformation and reveal

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32:19

Does the Perfect Fat Loss Plan Exist? (Black vs. Blue...

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

2025/04/09

Get your free 2-week trial of Physique University where I teach a complete system for transforming your body using evidence-based strategies and engineering principles. Go to witsandweights.com/physique--You've tried following your calories and macros perfectly, the "perfect" fat loss plan, a meal plan, or a diet where you have to eat specific foods or eat at certain times (like keto, carnivore, or intermittent fasting)...But then life happens and you fall short. Why do these

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29:29

8 Fat Loss Strategies if Your Metabolism is Really...

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

2025/04/07

Get your free Nutrition 101 for Body Composition guide to setup your diet, calories, macros, meal timing/frequency, and more for fat loss, muscle building, and maintenance or go to witsandweights.com/free--Is your metabolism REALLY low?If you've been doing everything right... strength training consistently, eating well, walking 8-10K steps daily, managing stress and sleep...Yet your metabolism seems stubbornly slower than everyone else's...This episode will help you create a successful fat

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49:57

You’re Doing Everything Right… So Why Is Your Body...

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

2025/04/04

You’re tracking your macros, crushing your lifts, and doing everything right. So why aren’t you seeing results? What’s holding you back?I bring on Adam Badger to dig deep into how stress can completely override even the best fitness strategies. We talk about strategies on how to break plateaus, uncover emotional patterns that sabotage progress, and build habits to manage stress.Adam Badger is a fitness coach and founder of Badger Strength. With over a decade of experience and hundreds of

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33:24

The Hidden Triggers Making You Overeat Without...

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

2025/04/02

Get the other part of this conversation on Sarah's podcast "Don't Call Me Skinny" to hear Philip discussing the data/systems side of emotional eating--Ever find yourself demolishing a pint of ice cream after a stressful day even though you weren't physically hungry?Your problem isn't lack of willpower – it's invisible emotional triggers hijacking your eating decisions without your conscious awareness.Today, Sarah Krieger of the "Don't Call Me Skinny"

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36:21

Metabolism Slowing Down with Age? What is REALLY...

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

2025/03/31

Join Wits & Weights Physique University with 2 weeks FREE + your first challenge free--Discover whether your metabolism actually slows down with age and what's really causing those body composition changes you're experiencing.Learn 8 evidence-based strategies to maintain or even boost your metabolism regardless of age.Main Takeaways:The surprising truth about metabolism and aging that contradicts what most fitness "experts" have been telling youThe hidden factors that make it

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65:36

How Strength Training Enhances Mental Toughness and...

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

2025/03/28

Download my free Fat Loss & Muscle Gain Nutrition guide to setup your calories, macros, meal timing, and more to eliminate the guesswork and improve your physique and body composition.—Feeling overwhelmed, burnt out, or stuck in your head? What if the key to unlocking your mental resilience isn’t talk therapy but lifting weights?I talk to Amanda Nigg, aka the FarmFit Momma, about how strength training helped her recover after losing everything in a devastating fire. We discuss how doing hard

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48:28

Epic Q&A - 30 Nutrition & Training Questions Answered...

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

2025/03/26

Submit your question and get featured on a future Q&A or dedicated episode or go to witsandweights.com/question---It's our 300th episode, so we're doing an epic Q&A!Like King Leonidas facing the Persian army, we're battling fitness misinformation with 30 razor-sharp answers to your most burning questions.I'm tackling supplement efficacy, training myths, nutrition controversies, and the truth about building muscle and losing fat... all with the brutal efficiency of a

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30:04

Your Macro Tracking App is Too "Dumb" for Real Fat...

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

2025/03/24

Try MacroFactor for free with code WITSANDWEIGHTS.--Meticulously tracking your food but still not seeing results? You're not alone—and it's probably not your fault. Most calorie tracking and food logging apps are fundamentally flawed, using static formulas that never adjust to your body's changing metabolism. When you sign up for MyFitnessPal, Lose It, or Chronometer, they calculate your calorie needs once and never revisit them, despite the fact that your metabolism constantly adapts

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54:00

Does Cycle Syncing Your Workouts & Nutrition Actually...

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

2025/03/21

Download my new Strength Training for Hormone Health guide to optimize hormones, boost your metabolism, and maintain muscle mass for life.—Does your menstrual cycle impact how you should train and eat? Or is "cycle syncing" another wellness trend designed to sell programs?Dietitian Jillian Greaves and I cut through the cycle syncing hype - what works, what's just marketing hype, and how to support your body throughout your cycle. We break down the science behind hormonal fluctuations

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46:56

Strength vs. Hypertrophy (The 65% Threshold for...

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

2025/03/19

Download a FREE set of 8 strength and physique-focused workout programs from Physique University for 3 vs. 4 days, novice vs. intermediate, a built in log, form videos, and exercise substitutions for all types of equipment (barbell, dumbbells, machines, bodyweight) at witsandweights.com/free--Why does always chasing maximum STRENGTH seem to limit muscle development, while always focusing on building MUSCLE doesn't deliver the strength gains you want? This paradox frustrates countless lifters,

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31:51

The Most CRITICAL Skill for Sustainable Fat Loss | Ep...

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

2025/03/17

Get 2 weeks free + your first trial in the Physique University, the program that helps ambitious individuals master the approach discussed in this episode with personalized guidance and community support at witsandweights.com/physique--Frustrated by lack of progress despite tracking, training, and eating right? Learn why the most critical skill for sustainable fat loss isn't what you eat or how you train, but something far more powerful that most people completely overlook.Without this skill,

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49:09

How Melanie Dropped From 24% to 16% Body Fat (and...

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

2025/03/14

Book a FREE 15-minute Rapid Nutrition Assessment to audit your training and nutrition strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.—Can you build muscle while losing fat, or is it just a myth? What if shifting your focus from aesthetics to performance is the missing piece?I sit down with my client Melanie, who transformed her body by aligning her training, nutrition, and mindset. She dropped from over 24% to 16% body fat while

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23:11

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

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

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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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