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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

18:45

Here's Why Your Diet SHOULD Be Restrictive for Fat...

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

2024/10/16

"You don't need to restrict your diet to lose fat."How many times have you heard that? Yet you're still not seeing results.Here's the truth: some level of restriction in your diet isn't just helpful – it's essential for achieving your fat loss goals. But it's not about cutting out entire food groups or following a rigid meal plan.Learn how the engineering concept of Design of Experiments (DOE) reveals why smart restrictions actually work better for sustainable

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23:31

How to Find Fitness Motivation When Nothing Seems to...

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

2024/10/14

Are you having trouble staying motivated with your fitness goals? Do you start strong, only to lose momentum after a few weeks? Are you wondering why discipline and willpower never seem to be enough?Philip (@witsandweights) dives into the psychology of motivation and the hidden forces that drive our behaviors. You’ll learn why relying on willpower isn’t a sustainable strategy and discover seven types of motivation to help you stay on track long-term. From internal motivators like intrinsic enjoyment

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12:51

Bonus Q&A - More Protein vs. More Carbs, Is Creatine...

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

2024/10/12

We're answering 2 questions from the Wits & Weights Facebook group:Should I lower my protein to get more carbs (or vice versa), especially during a muscle-building phase?Does creatine really make much of a difference for performance and muscle growth if you're at least 80% dialed in with everything else?Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A!Have you ever wondered how balancing protein and carbohydrates while in a caloric surp...

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55:45

The 5 Stages of Fitness Over 40 (Allan Misner) | Ep 229

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

2024/10/11

Are you over 40 and frustrated by slow progress in your fitness journey? Do you find it harder to build muscle, lose fat, or maintain energy levels like you used to? Do you need help creating a sustainable plan for health and longevity?Philip (@witsandweights) sits down with fitness expert Allan Misner, host of the 40 Plus Fitness Podcast and author of The Wellness Roadmap, to break down the five key stages of fitness transformation after 40. Learn how to stop wasting time on ineffective workouts

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15:42

Why Bodybuilders and Marathon Runners Train SO...

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

2024/10/09

Are you training for the wrong outcome?Are you working hard, going to the gym, but things aren't quite lining up for your physique and body composition goals?Imagine a fitness plan where every effort counts, and nothing is wasted. Learn how the Critical Path Method (CPM) explains why bodybuilders and marathon runners have such contrasting approaches and how you can determine where on that spectrum YOUR goals are so you can save time and be more efficient with your fitness.Discover:How to

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22:14

7 Surprising BMR Facts (Your Metabolism Isn't Broken)...

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

2024/10/07

Is your metabolism holding you back from achieving your fitness goals? Do you ever wonder why your progress slows down despite your best efforts? Why do some people seem to burn more calories than others, even at rest?Philip (@witsandweights) uncovers 7 surprising facts about your basal metabolic rate (BMR) that will completely change how you think about fat loss, energy, and fitness. You'll discover how factors like body composition, organ size, and even athletic habits play a huge role in

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5:20

Weird Q&A - Survive on Protein Only, Spicy Foods Burn...

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

2024/10/05

The last "Weird Q&A" was so popular we're doing another one!In Weird Q&A, 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:If you could only choose one macronutrient to focus on for the rest of your life, which would be the most important for physique and health?Does eating spicy foods actually boost your metabolism enough to aid in weight loss?Is it possible to train yourself to n...

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62:22

Build an Aesthetic Physique Without Destroying Your...

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

2024/10/04

Do you feel trapped by obsessive dieting and constantly analyzing your body? Are you sacrificing your mental health in the pursuit of fitness goals? What if you could build an aesthetic physique without losing your peace of mind? Philip (@witsandweights) takes us to the intersection of fitness and mental health with IFBB bikini pro and mental health advocate Laurin Conlin. They discuss how to break free from obsessive behaviors and anxiety around food and exercise, especially in the highly

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19:34

Ignoring THIS Energy Source Is Killing Your Strength...

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

2024/10/02

Are you neglecting a crucial energy system in your workouts?Discover how the engineering concept of Power Systems can be applied to your training (building strength and muscle as well as cardio and endurance) and how to make the most out of the sources of energy within your own body.This episode reveals why training all three of your body's energy pathways is necessary if you want to break through plateaus and build more strength, stamina, and overall fitness.Learn how to design workouts (and

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28:45

Carbs Aren't the Problem (Keto, Paleo, Bioenergetic,...

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

2024/09/30

Do you find yourself torn between low-carb diets and pro-carb philosophies? Are you frustrated by conflicting advice about carbs and wondering what’s right for your body? Should you follow keto, paleo, or maybe a high-carb approach? Philip (@witsandweights) dives into the great carbohydrate debate and breaks down why carbs aren’t the enemy—or the magic cure—when it comes to your health and physique. He explores the truth behind the carb confusion, reveals why extreme approaches miss the bigger

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51:02

The Crazy-Busy Parent's Guide to Training and Staying...

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

2024/09/27

Are you a busy parent struggling to stay fit while juggling school runs, work, and family? Do you wonder if it's possible to reclaim your pre-kids fitness? How can you balance your health goals with parenthood?Philip (@witsandweights) chats with returning guest Bryan Boorstein, founder of Evolve Training Systems and Paragon Training Methods. Bryan, a fitness coach with 25+ years of experience and a parent himself, shares how busy parents can maintain and surpass their fitness goals. Bryan

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17:43

This Quick Change Will Help You Stick to Your Fat...

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

2024/09/25

Struggling to stick to your fat loss meal plan? Or any nutrition plan?Learn how the engineering concept of Kaizen – continuous improvement through small changes – can revolutionize your approach to nutrition and fat loss.To celebrate National Cooking Day (September 25), this episode challenges you to make ONE quick change this week that will set off a chain reaction of positive habits. It will gradually upgrade your "sustainability system" to give you results (rather than completely

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24:10

The Hidden Reason You're Skipping Gym Workouts (It's...

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

2024/09/23

Do you skip the gym, even though you know how amazing you’ll feel afterward? Have you set fitness goals but can't seem to stay consistent with your workouts?Philip (@witsandweights) dives into the hidden psychological reasons why motivation is elusive and why it’s not about laziness or willpower. He covers the science of motivation, the misalignment between goals and actions, and how to form lasting habits that make showing up for your workouts easier. Philip also shares practical tips to hack

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6:18

Weird Q&A - Lose Fat Eating Pizza, Burn Calories...

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

2024/09/21

In this new type of bonus episode called Weird Q&A, 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:Is it possible to lose fat while eating pizza every day?Does drinking water actually help you burn more calories, or is that just an internet myth?Does sleeping in a cold room help you burn more calories or lose weight?📲 Send me a text message!Support the show👩‍💻 Book a FREE 15-Minute

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56:52

How to Lift Heavy, Run Fast, and Train as a Hybrid...

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

2024/09/20

Are you torn between focusing on strength or endurance? Are you wondering if you can lift heavy while building stamina? Or maybe you’re struggling to find a way to improve both without sacrificing one? Philip (@witsandweights) brings back Cody McBroom to show you how you can excel in strength and endurance without sacrificing either! If you're ready to optimize your training for both muscle growth and cardiovascular performance while setting high standards in every area of life, this will give

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17:35

How to Avoid Losing Muscle, Especially On Ozempic and...

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

2024/09/18

Weight loss drugs like Ozempic can be incredibly effective, but they risk muscle loss due to appetite suppression, which leads to a much larger calorie deficit.And even if you're NOT on GLP-1 drugs, your hunger signals can still be misleading at times, especially when they are psychological and not always physical.You'll learn about the engineering concept of Sensor Damping to understand why relying solely on hunger cues can sabotage your muscle-building efforts, whether you're on

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28:45

What Causes Stubborn Midlife Belly Fat (It's Not What...

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

2024/09/16

Do you ever wonder why that stubborn belly fat won’t budge, even with a solid diet and workout routine? Are you in your 40s, 50s, or beyond and noticing changes in your midsection that weren't there before? Philip (@witsandweights) reveals the real reasons behind midlife belly fat—and it’s more than just calories in versus calories out. Get ready to dive deep into the science of belly fat, and walk away with actionable strategies to take control of your health and physique without the typical

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51:29

How to Reduce Midlife Back Pain and Joint...

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

2024/09/13

Are you struggling with midlife back pain or joint inflammation that just won’t go away? Have you tried everything from painkillers to chiropractors but still find yourself in pain? Do you want to regain control of your body and stay active well into your later years? Philip (@witsandweights) brings back fitness expert Megan Dahlman to discuss the root causes of persistent back pain, why it’s not an inevitable part of aging, and how to live pain-free at any age. Megan shares actionable strategies to

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14:49

Collagen Protein Does NOT Build Muscle (Bayesian...

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

2024/09/11

Collagen protein has been hyped as a muscle-building supplement, especially for older adults, but does it really deliver?In this episode, we use Bayesian Inference – a powerful statistical tool – to evaluate the latest research on collagen's effectiveness for muscle growth.Learn how to apply Bayesian thinking to fitness claims and make smarter decisions about your nutrition and training. Discover why you might need to rethink your protein supplement strategy and how to optimize your protein

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21:48

Why Weight Loss Always Fails (But Don't Ditch the...

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

2024/09/09

What if weight loss is NOT the answer? Or even “maintaining” your weight loss?If you’re tired of obsessing over the number on the scale, you feel stuck in a cycle of yo-yo dieting and frustration, or have ever been told that weight loss is the key to health and happiness…And yet it’s just not working… this episode is for you. Philip (@witsandweights) exposes the weight loss myth that has plagued the fitness industry for years. He reveals why focusing on the scale sets you up for failure and how to

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