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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

9:05

Why Getting Stronger Makes Everything Better | Bonus

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

2025/01/25

Learn about the importance of strength training for women over 40, navigating life's challenges, and the health and longevity benefits of progressive overloadA special look at the 3 biggest themes coming from our 2025 listener survey, with practical tips to improve your training.Take our 2025 podcast listener survey or go to witsandweights.com/surveyMain Takeaways:How proper strength training leads to better body composition for women over 40Why life's setbacks can actually improve your train...

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58:23

How to Stop Your Fitness Goals from Destroying Your...

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

2025/01/24

Join our free Facebook group to continue this conversation and connect with others who are building their best health and physique. You’ll get exclusive content, live Q&As, and free nutrition and training guides.— Is your fitness journey unintentionally straining your relationships? How can you pursue personal goals while maintaining emotional intimacy? What systems can help couples thrive in both their health and love lives?Philip (@witsandweights) explores the intersection of fitness and

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19:57

The 7 Types of Rest and Recovery for Maximum Muscle...

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

2025/01/22

Download the Stress Solution Guide now with more detailed strategies to reduce stress (and improve fat loss and muscle gain)--Are you tired despite getting enough sleep? Are your workouts feeling like a grind?Learn how the engineering concept of the Work-Rest Cycle combines with the 7 types of rest can be used to maximize your muscle growth and recovery.Research from Dr. Saundra Dalton-Smith reveals why sleep alone isn't enough, and how implementing all 7 types of rest can accelerate your

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27:00

The WORST Weight Loss Diet to Lose 20 Pounds or More...

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

2025/01/20

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 crash diets secretly sabotaging your fat loss efforts? Can eating less ever be too much? What if the key to lasting results is a completely different approach?Philip (@witsandweights) dives deep into the science of fat loss to reveal why the most common methods of rapid weight loss often fail and how they

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6:28

Q&A - Does Muscle Weigh the Same as Body Fat? | Bonus

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

2025/01/18

Ask Philip a question for the podcast using our new form and get a personal reply by email plus a shoutout on the show (if you want).Or go to: witsandweights.com/question--Today's question is from Nancy:"Google says muscle weighs the same as body fat. Is this true?"Learn whether muscle weighs the same as fat and what matters when looking at the differences between them, including:Muscle and body fat weight and density by the numbersBody recomposition vs. scale weightMetabolic benefits of incr...

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56:06

Why Food is NOT the Problem When Your Diet Falls Off...

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

2025/01/17

Do you feel trapped in a cycle of dieting and frustration? Why do your best efforts with food seem to fail when it matters most? Is it possible that your food struggles are about something deeper than food itself?Philip (@witsandweights) explores the deeper roots of food consistency with integrative health pioneer Ali Shapiro. Ali shares why food battles often represent safety battles, how to identify hidden triggers and a practical framework to break free from emotional eating. Learn why food is

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24:04

The 6-10 Biofeedback Model for Faster Fat Loss...

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

2025/01/15

Book your FREE 15-minute Rapid Nutrition Assessment and get personalized guidance on which metrics to track for your situation.Take the 2025 Podcast Listener Survey to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University!--Your fat loss. Is. Stuck. You're even tracking your food and weight. But something's not working.What if every plateau, stall, or setback could be prevented by knowing which body signals to monitor and how to interpret

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23:25

How to Eat Thousands of Calories to Gain Muscle and...

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

2025/01/13

Download my free Muscle-Building Nutrition Blueprint for the exact steps to structure your diet, calorie surplus, macros, and more to gain muscle at the optimal rate while minimizing fat gain or go to witsandweights.com/muscle.Take the 2025 Podcast Listener Survey to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University!—Do you struggle to eat enough calories to support muscle growth? Have you tried "just eating more," only to feel sick or

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13:18

The Secrets to Smarter Training and Nutrition in 2025...

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

2025/01/11

Take the 2025 Podcast Listener Survey now to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University. Let me know what YOU want to see on the show this year!--Learn about the strategies and habits listeners like you are using to crush their training and nutrition goals in 2025.Hear about some popular topics you’ll see in future episodes, like hunger management during fat loss, training over 60, staying consistent on vacation, and the science be...

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49:20

Dynamic Resistance Using Tonal vs. Free Weights for...

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

2025/01/10

Download my free Progressive Overload Guide to learn how to gain muscle, strength, and performance like never before.—How can dynamic resistance change the way you build muscle? Are free weights holding you back in certain lifts? Could technology offer a safer and more efficient way to train without compromising results?Philip (@witsandweights) dives deep into the science of strength training with Troy Taylor, Senior Director of Performance Innovation at Tonal. Troy shares his expertise from

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19:57

The 3 Million Steps Challenge for Massive Fat Loss in...

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

2025/01/08

Join our free Facebook group to connect with others taking the #3MillionSteps2025 Challenge challenge!--Are you struggling to lose that last bit of fat?Research shows hitting the right number of daily steps can dramatically boost your metabolism and fat loss through NEAT (non-exercise activity thermogenesis).Learn how the engineering concept of the Compound Effect explains why small, daily increases in movement create exponential results over time - transforming not just your physique but your

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43:27

6 Ways to Lose Fat in 2025 (Using Science-Based...

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

2025/01/06

Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)—Struggling to shed fat without sacrificing your sanity? Why do 95% of dieters regain weight—and how can you avoid that trap? Can fat loss really be sustainable without drastic measures like cutting carbs or doing a 28-day challenge?Philip (@witsandweights) kicks off the new year with a powerful guide to six evidence-based fat loss

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8:10

Lose Fat and Win $50K in 2025 (New Year's...

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

2025/01/04

Want to kickstart your 2025 transformation AND have a chance to win big? MacroFactor just announced their $100,000 New Year's Transformation Challenge, with a $50,000 grand prize and 100 additional $500 prizes up for grabs.In this episode, I break down:How to join the challenge (January 1-10 registration)Why MacroFactor is my top recommended nutrition appExactly how to get started with the app and challenge3 steps to join:Download MacroFactor and use code WITSANDWEIGHTS: → Apple/iPhone ...

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51:03

Why Stress & Cortisol Are Destroying Your Fat Loss...

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

2025/01/03

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.—Why does your body hold onto fat even when you’re training hard and eating right? Could chronic stress be sabotaging your metabolism, sleep, and recovery? How can small, manageable habits drastically change your stress levels and fitness results?Philip (@witsandweights) is joined by stress expert and fitness

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33:46

25 New Year's Ideas to Lose Fat, Gain Muscle, and...

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

2025/01/01

Join our FREE Wits & Weights Facebook group to get a downloadable PDF guide of the 25 creative strategies in this episode... and connect with like-minded people who use evidence-based principles to optimize their fitness!--Are your New Year's resolutions already feeling stale? If you're tired of the same old fitness advice that ignores your lifestyle and preferences, it's time for a different approach.Learn how Lateral Thinking, a powerful engineering concept, can give you

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27:15

The Beginner's Guide to Shedding Body Fat Without...

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

2024/12/30

Get your FREE Macros 101 for Body Composition Guide to master your macros and calorie intake for fat loss, muscle gain, and better health, including workout nutrition for performance and recovery and a long-lasting approach WITHOUT depriving yourself of foods you love.--This is a replay of Ep 197. Originally aired on July 29, 2024 as: Your Very First Cut (Lose 10-30 Pounds of Fat) Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfall...

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8:46

Fat Loss Q&A - Best Time to Work Out, Raw vs. Cooked...

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

2024/12/28

Join our free Facebook group to ask a question and get resources like masterclasses, live Q&As, free guides, and community support--Welcome to the final Q&A of the year, where I answer 3 questions about fat loss to wrap up 2024.If you’ve ever wondered whether workout timing, cooking your veggies, or fasted cardio make a difference in your results, this one’s for you.Today’s questions:Is there a best time of day to work out for fat loss?Does your body absorb fewer calories from raw veg...

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47:42

3 Proven Strategies to Master Body Recomposition...

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

2024/12/27

Try MacroFactor FREE with my code WITSANDWEIGHTS.--This is a replay of Ep 166. Originally aired on April 23, 2024 as: The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time) Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting?In this episode, Philip (@witsandweights) talks about body recomposition and strategies for muscle gain and ...

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46:57

The Smarter Approach to Fat Loss Beyond Calories and...

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

2024/12/25

Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast!--This is a replay of Ep 160. Originally aired on April 2, 2024 as: Why “Eat Less, Move More” Is Terrible Advice for Your Metabolism, Hormones, and Fat LossHow often have you been told to “eat less, move more” to lose weight? Does...

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40:40

The 12-Month Fat Loss and Muscle Gain Blueprint for...

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

2024/12/23

Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)—Stuck in a bulking and cutting loop without lasting results? Ready to map out 2025 for sustainable gains and fat loss? Want a proven plan to build your dream physique?Philip (@witsandweights) delivers a powerful end-of-year gift: a complete periodization blueprint designed to help you build muscle, lose fat, and achieve sustainable

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