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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

25:22

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

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

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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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23:28

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

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

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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 | Evidence-Based Fitness & Nutrition... ·

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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