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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

47:23

My Favorite Lifting App for Evidence-Based Workouts...

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

2024/11/22

Download Boostcamp for free (use code witsandweights) and get instant access to 70+ workout plans from evidence-based coaches, or go to boostcamp.com/#witsandweights.—Do you struggle with program hopping and sticking to a plan? Could a personalized app transform your training routine? What if tracking your training metrics was the key to unlocking your potential?Philip (@witsandweights) connects with Michael Liu, the co-founder of Boostcamp, a cutting-edge app designed to make evidence-based

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15:53

Not Another Thanksgiving Fat Loss Podcast! (Entropy...

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

2024/11/20

→ Download my free guide to eating out, traveling, parties, and more or go to witsandweights.com/freeTired of stressing about holiday food choices and being told to "just control your portions"?Learn how the engineering concept of Entropy reveals why fighting against holiday chaos usually backfires. Instead, discover how to build a robust system that can handle any amount of disorder while still making progress.By understanding how entropy affects your fitness goals during Thanksgiving,

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22:55

Osteoporosis and Barbells (How Lifting Weights...

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

2024/11/18

📧 To learn more about lifting weights, workout programs, and tips for strength training and building muscle, join my FREE mailing list at witsandweights.com/emailCould lifting heavy weights be the key to stronger bones and a longer life? What if you could reverse bone loss—even in your 70s?Philip (@witsandweights) tackles one of the most overlooked aspects of health: bone density. Learn why the traditional advice about osteoporosis falls short and discover the science-backed power of strength

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53:26

Why Training Too Much Is Killing Your Muscle Gains...

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

2024/11/15

Are you pushing to failure in every workout but not seeing the gains you want? Do you think longevity in bodybuilding means constantly increasing intensity? What if smarter, more mindful training could unlock sustainable progress without constant burnout?Philip (@witsandweights) sits down with Jeff Alberts, the “Godfather of Natural Bodybuilding,” to redefine how to train with purpose. With over 30 years of experience in natural bodybuilding, Jeff coaches athletes to build muscle intelligently

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18:43

7 Sleep Quality Metrics You NEED to Track for Faster...

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

2024/11/13

→ Join Physique UniversityYour wearable says you got 8 hours of sleep, but you're still waking up exhausted. Your sleep efficiency looks good, but your energy levels tell a different story.Learn the 7 key sleep metrics that actually matter for muscle gains and fat loss, plus how to use Root Cause Analysis, an engineering method that reveals the true sources of poor sleep quality hiding beneath your data.Whether you're dealing with low energy, poor recovery, or sleep numbers that don't

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28:45

You Can Build Muscle FASTER Than We Thought (Without...

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

2024/11/11

Can you build muscle faster than we thought... WITHOUT gaining more fat as you bulk? What if the current advice to on rate of gain is actually holding you back?Philip (@witsandweights) shares groundbreaking research that shows you can gain muscle faster than you thought - without getting bogged down by excess fat. He breaks down the latest science into simple, actionable tips for beginners, intermediates, and advanced lifters. Whether you're just starting or a seasoned lifter aiming to push

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8:26

Weird Q&A - Burn Calories Fidgeting, Horror Movies...

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

2024/11/09

→ Join Physique UniversityWelcome to another Weird Q&A, where I answer three offbeat questions about health and fitness, covering nutrition, training, and mindset. Have a weird question you'd like answered? Send your question as a text message and I'll answer it on the show!Today's questions:Can you burn a significant number of calories by fidgeting or tapping your foot all day?Can watching horror movies help you burn calories due to increased heart rate?Can you build muscle by only worki...

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55:56

Eat More of THESE Mood-Boosting Foods for Everyday...

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

2024/11/08

Can the specific foods you eat transform your mental well-being? Does nutrition hold the key to unlocking mental resilience?Philip (@witsandweights) welcomes Dr. Sarah Ballantyne, a PhD researcher and New York Times bestselling author, to discuss the powerful relationship between nutrient-dense foods and happiness. They explain how specific food nutrients can boost mood and resilience in ways supplements cannot. Learn and discover easy strategies to add nutrient-packed foods to your diets, the

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14:14

Stop Switching Exercises Until Changing THIS First...

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

2024/11/06

Are you quick to abandon exercises that don't feel quite right? Maybe bench press bothers your shoulders, rows don't hit your back, or squats just feel unstable.The typical advice is to "just find another exercise." But before you give up on a movement that could be great for your goals, there's an engineering solution you need to try.You'll learn how the engineering concept of Tolerance Analysis reveals why small, systematic modifications can transform problematic

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6:23

Election Day Bonus - You Have Two Choices... for...

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

2024/11/05

What if the key to maximizing your strength and muscle is based on how you vote?No, not for president or your local politicians, but between two important choices:Volume vs. IntensityLet's settle the long-standing debate: do you cast your “vote” for volume—stacking up work (reps, sets, tonnage, and skill development) to build a solid foundation? Or do you go all-in on intensity, focusing on heavy, high-effort lifts to push the envelope and increase your max force production?Main Takeaway...

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24:14

The Lifter’s Guide to BFR Training for Muscle Growth,...

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

2024/11/04

Are you curious about blood flow restriction (BFR) training but unsure how to get results? Or have you tried it and felt it fell short of expectations? Philip (@witsandweights) dives into a complete, practical guide to incorporating BFR training for maximum muscle growth. He breaks down the science and technique behind BFR, sharing tips on equipment selection, limb placement, and programming that ensure your BFR efforts pay off. Plus, he has a free, downloadable guide on BFR training with protocols,

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56:35

Injury-Resilient Training for Lifetime Strength and...

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

2024/11/01

Are nagging injuries and joint pain holding back your progress in the gym? Are you concerned about lifting as you get older, or simply want to stay strong for life? Philip (@witsandweights) connects with Dr. Jordan Feigenbaum, a seasoned powerlifter, coach, and physician. Together, they tackle the reality of aging and training, providing practical strategies to help you build a resilient body that can stand the test of time. Whether you're new to lifting or an experienced lifter facing

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13:56

Is Excess Protein Turned Into Sugar and Fat?...

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

2024/10/30

Is that scoop of protein powder helping you build muscle, or is it just being wasted and turned into sugar and fat? Today, we're using the engineering concept of Input-Output Systems to bust this common protein myth and help you make informed decisions about your protein intake and supplements like whey and pea/rice powder.Listener Sara S. asked about claims that protein powder isn't used by the body and is instead converted to sugar and fat. Learn about the science of protein metabolism

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28:56

4 Ways to Increase Your Metabolism by 500 to 1000...

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

2024/10/28

Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit?Philip (@witsandweights) shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your fitness goals. Philip breaks down four key areas that increase calorie burn. He’ll guide you through small, realistic steps like adding more protein,

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32:36

Bonus - How I Optimize Fitness and Health Over 40 to...

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

2024/10/26

To celebrate my 44th birthday, I find myself reflecting on the winding road to health and wellness, sharing my deepest (but not darkest) thoughts with all of you!In this completely unscripted, rambling bonus episode, you'll learn about:The importance of flexible, resilient systems over "perfect" plansHow recovery becomes more crucial than training volume after 40Current training approach using top set/back-off set programmingTransitioning from fat loss to a lean bulk phaseExperimenting with B...

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38:51

How Blood Flow Restriction (BFR) Builds More Muscle...

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

2024/10/25

Are you an experienced lifter looking for new ways to boost muscle growth, improve recovery, and stay injury-free? Have you heard about blood flow restriction (BFR) training but aren’t sure how it can fit into your routine?Download a free BFR Training Guide here or at witsandweights.com/freePhilip (@witsandweights) welcomes Nick Colosi to break down how BFR can enhance muscle growth, speed up recovery, and take the strain off your joints—without sacrificing intensity. Nick explains the science

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15:25

Never "Fall Off Track" Again with Your Fitness or Fat...

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

2024/10/23

Are you constantly "falling off track" with your fitness or fat loss goals?Life has a way of throwing curveballs at our carefully laid plans. Illness, work stress, family emergencies, or unexpected travel can derail even the most dedicated among us.But what if you could create a fitness and nutrition approach that adapts to life's chaos instead of crumbling under it?You'll learn why traditional "perfect" plans often fail in the face of real-life challenges and how the

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28:57

Metabolic Inflexibility After Extreme Dieting &...

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

2024/10/21

Have you ever wondered why crash diets seem to backfire, leaving you worse off than before? Do crash diets seem to set you up for failure instead of long-term success? What if there’s a smarter, healthier way to achieve sustainable fat loss?Philip (@witsandweights) explores the truth behind metabolic adaptation and the science of extreme weight loss, as seen on The Biggest Loser. Discover why crash diets cause more harm than good, leading to muscle loss, hormonal imbalances, and a slowed metabolism

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6:05

Weird Q&A - Negative Calorie Foods, Muscle Shock &...

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

2024/10/19

Welcome to another Weird Q&A, where I answer 3 offbeat questions about health and fitness (nutrition, training, mindset).If you like these episodes, send me a text message!Today's questions:Can you lose weight by eating 'negative-calorie' foods that require more energy to digest than they contain? Can you 'shock' your muscles into growing by changing your workout routine every week?Does eating late at night cause you to gain more fat compared to eating the same meal earlier in the da...

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56:47

Microscopic Muscle Growth for Huge Gains (Justin...

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

2024/10/18

Have your muscle gains stalled? Do you struggle to build muscle as fast as others despite your best efforts in the gym?Philip (@witsandweights) connects with anatomy expert Justin Cottle to dive deep into the cellular world of muscle hypertrophy. You'll learn why some people build muscle faster, what happens inside your muscles as they adapt to strength training, and how understanding these processes can unlock your muscle-building potential. If you want to go beyond the surface level and truly

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