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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

25:59

Lose Fat Without Hunger Using Protein, Fiber, and...

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

2026/01/07

Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:https://witsandweights.com/calocurb--Can you lose fat without all the hunger?Maybe you're eating fewer calories than ever but somehow hungrier than ever, and it feels like a vicious cycle that prevents you from losing weight or stalls out your metabolism.Discover the satiety hierarchy that explains why some foods keep you full for hours while

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40:37

Why You're Always HUNGRY on a Diet (7 Mistakes...

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

2026/01/05

Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:https://witsandweights.com/calocurb--Are you constantly HUNGRY? Battling cravings, feeling like your body is pushing back hard?You're in a calorie deficit, doing everything right (tracking your food, hitting the gym, staying consistent), yet you're ravenous and not sure what to do.This episode kicks off our 8-part Appetite Series with the

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42:42

Metabolism 101 (The Science Behind Fat Loss and...

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

2026/01/02

Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone and Android. Build muscle, lose fat, and get stronger with daily personalized guidance:https://witsandweights.com/app--Why do some people eat more and stay lean while others diet nonstop and still struggle? Is your metabolism actually slow, or have you trained it to fight you?I dive into the real science of metabolism, body recomp, and why most weight

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41:02

7 Ways to Lose Fat That ACTUALLY Work | Ep 420

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

2025/12/31

Check out the new Fitness Lab app (iPhone and Android) to get personalized guidance on your fat loss, nutrition, and training... all in one place, with 20% off through January 2nd: https://witsandweights.com/app--Most people fail at fat loss not because they lack willpower, but because they're following strategies that don't work (or that backfire).In this replay of one of our most popular episodes, discover 7 evidence-based fat loss principles from 70 years of research and how to apply

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32:30

The Case for Building Muscle FIRST in 2026 (Why...

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

2025/12/29

Join Physique University to get fat loss coaching, community support, and access to the "Get Lean in 45 Days" workshop on January 20th, a complete framework for executing a short, aggressive, muscle-sparing cut that actually works:https://witsandweights.com/physique--Every January, millions start cutting calories. By March, most have quit... frustrated, tired, and no leaner than before. The problem isn't discipline. It's that they're trying to diet their way into a body they

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41:07

Why Building Muscle Beats Weight Loss for Body Recomp...

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

2025/12/26

Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone and Android. Build muscle, lose fat, and get stronger with daily personalized guidance.—Body recomp, build muscle, and lose fat without wrecking your metabolism. Have you ever wondered why weight loss leaves you smaller but not better? What if muscle, not weight loss, is the real driver of transformation?I break down why chasing the scale backfires and

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28:43

How Much Training Volume You REALLY Need to Build...

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

2025/12/24

Check out the new Fitness Lab app (iPhone and Android) to get personalized guidance on your training volume, recovery, and nutrition... all in one place, with 20% off through January 2nd:https://witsandweights.com/app--Most lifters are either doing too little volume to stimulate muscle growth or piling on so much that they're just accumulating fatigue without results. If you're hitting the gym consistently but not seeing the gains you want, your training volume is probably the problem.In

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28:01

"I'm in a Calorie Deficit and Can't Lose Weight" Is...

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

2025/12/22

Get personalized AI-powered coaching that identifies your exact fat loss plateau and gives you the specific fix you need. Try Fitness Lab (20% off through January 2nd) at:https://witsandweights.com/app--You cannot be in a true calorie deficit and still not lose weight. It's physiologically impossible.If you're eating less than you're burning but fat loss is not happening, something's disconnected between what you think is true and what's actually happening in your

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25:47

Q&A - 15 Questions On Strength Training Over 40, Body...

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

2025/12/21

Get 20% off Fitness Lab through January 2nd. Take the free 2-minute quiz to see your complete custom plan before you pay anything: https://witsandweights.com/app -- Since launching Fitness Lab in November, I've gotten dozens of questions about how it works, who it's for, and how it fits with your existing tools and routines. So I chose the 15 of the most common to answer in this episode! I'm already tracking macros in MacroFactor/Cronometer/MyFitnessPal. Do I need to stop using that?How does ...

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54:30

Training Through Injury and Adversity Without Losing...

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

2025/12/19

Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone (with Apple Health integration!) and Android. Build muscle, lose fat, and get stronger with daily personalized guidance.—Are injuries holding back your body recomp goals? How do you keep lifting weights when strength training never feels perfect?I sat down with Anthony Bryan, a Guinness World Record holder and double world champion in para athletics, to

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41:07

How to Adjust Strength Training for Fat Loss (Build...

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

2025/12/17

Get 20% off Fitness Lab from December 17 to January 2. Take the 2-minute quiz to see if AI-powered coaching can help you adjust your strength training during fat loss, preserve muscle while losing weight, and make smarter decisions about volume, intensity, and recovery—all personalized to your data and goals:https://witsandweights.com/app--How do you train for fat loss? Most people screw this up by making disastrous training adjustments like switching to high reps, dropping intensity, or adding

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44:47

5 Nutrition Mistakes That Kill Body Recomp (Calories...

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

2025/12/15

Get 20% off Fitness Lab to receive AI-powered coaching that analyzes your meal patterns, identifies missing nutrient density, and adapts your training and nutrition based on biofeedback. Use this special link for 20% off:https://bit.ly/fitness-lab-pod20--Most people build their nutrition from the top down: calories first, macros second, micronutrients as an afterthought. That approach works from a pure energy balance and weight loss perspective but often collapses during body recomposition when

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55:07

THYROID Markers Your Doctor Ignores That Stall...

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

2025/12/12

Get Fitness Lab, the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance. Special link for podcast listeners (20% off):https://bit.ly/fitness-lab-pod20—Why does body recomp stall even when you lift weights, track macros, and eat for nutrition and fitness? What if your thyroid is slowing metabolism, limiting muscle building, and making it harder to lose fat? Dr. Eric Osansky breaks down the real markers

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27:50

2 Psychological SKILLS That Determine If You'll Stick...

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

2025/12/10

Join the 3-Week Strong Finish Challenge to build self-efficacy and self-regulation through the hardest 3 weeks of the year. Get coaching, accountability, custom nutrition plans, and strength training templates to end the year strong:https://live.witsandweights.com--Even if you know what to do for nutrition and strength training, you keep stopping, falling off, and starting over. Discover why this has nothing to do with discipline, willpower, or motivation, and everything to do with two trainable

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39:52

How to Lose Fat Without Giving Up Foods You Enjoy...

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

2025/12/08

Join the 3-Week Strong Finish Challenge to end the year stronger while everyone else backslides. Get coaching, accountability, custom nutrition plans, and strength training templates to maintain progress through the holidays. Kickoff call Monday, December 8 at 5pm Eastern, challenge starts Wednesday, December 10:https://live.witsandweights.com--If your fat loss strategy involves eating "perfectly clean" and you find yourself swinging between strict dieting and weekend blow-outs,

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8:20

The Last 3 Weeks to Lose Fat and Build Muscle in 2025

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

2025/12/07

Join the 3-Week Strong Finish Challenge and get direct coaching to lose fat and build muscle through Christmas and New Year's while everyone else backslides: http://live.witsandweights.com/ -- You have 3 weeks left in 2025. Are you going to waste them "surviving" or actually make progress, lose fat, and build muscle? Most people treat the final 3 weeks of the year like a throwaway, needlessly gaining weight, losing strength, and restarting in January. But if you've been working hard all...

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55:11

Why Lifters Over 40 Should Focus on Bone Health, Not...

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

2025/12/05

Get Fitness Lab (20% off for listeners), the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance:https://bit.ly/fitness-lab-pod20—Have you ever wondered if your skeleton can actually support the muscles you work so hard to build? Or how bone density affects the way you lift weights, lose fat, and build muscle for long-term strength?This conversation with orthopedic surgeon and bone health expert Dr

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29:10

Why NOT Lifting Weights Is the WORST for Your Health...

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

2025/12/03

Join the 3-Week Strong Finish Challenge to build strength training momentum and end 2025 strong instead of waiting until January. Kickoff call December 8th at 5pm Eastern. Get direct coaching, the flexible framework, holiday nutrition strategies, and travel workout templates you need to protect your metabolism through the holidays:https://live.witsandweights.com--If you're trying to lose weight by focusing on diet, cardio, and steps but skipping the weight room, you're not just leaving

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31:44

Stop Making These 3 Weight Loss Mistakes if You Want...

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

2025/12/01

Get your free 14-Day Rapid Start Fat Loss Guide to set up your nutrition and strength training for effective fat loss without extreme restriction or guesswork:https://witsandweights.com/fatloss--If you're tracking food, stepping on the scale, pushing hard in the gym, but hitting a wall with fat loss, this episode is for you. Maybe scale isn't moving, or you're making panicked decisions like slashing calories or adding more cardio, and nothing's working.Discover the 3 weight loss

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64:27

A Cardiologist's Guide to Hormones, Peptides, and...

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

2025/11/28

Ready to go beyond standard cholesterol panels and track what actually matters? Get your comprehensive performance bloodwork analysis at witsandweights.com/bloodwork (code VITALITY20 for 20% off)—What if your blood work is missing the markers that truly predict long-term cardiovascular health? Can you build muscle, lose fat, and stay strong after 40 without risking your heart? And which biomarkers, hormones, and peptides actually move the needle for longevity and performance?I bring on Integrative

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