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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

33:08

Bonus - Behind the Scenes of a Top 1% Health &...

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

2024/09/07

Discover the behind-the-scenes magic of the Wits & Weights podcast, where I share my insights on the Mics to Millions podcast with Sam Brake Guia.Learn how I apply the engineering mindset to streamline podcast production AND provide the most targeted information for YOU, the listener, putting in the reps over the last 3 years to grow the show into a top 1% overall podcast and top 100 on the Nutrition charts. Do you want to hear more episodes like this? Or maybe you weren't a fan? Either w...

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55:09

Your Genetics ARE to Blame for Weight Gain and Body...

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

2024/09/06

Are you frustrated by the stubborn body fat that won't come off despite all your efforts? Do you ever wonder if it's all due to lack of discipline, or could there be a deeper reason? And how much do your genetics actually play a role in your fat loss journey?Philip (@witsandweights) dives into the fascinating world of neuroscience and body composition with special guest Dr. Stephan Guyenet, a neuroscientist, obesity researcher, and author of The Hungry Brain. They explore the science

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18:32

The Proven Formula for an Amazing Physique...

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

2024/09/04

Ask yourself a very honest question: is what I'm doing working?Is my training, my nutrition, all the things actually giving me the physique that I want, whether that's being lean and muscular or big and strong?If you're like most people, you start with initial excitement and motivation, followed by hitting one roadblock after another, not quite getting what you want, eventually giving up and then hopping to the next thing.Learn about the engineering concept of iterative design and how

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24:13

The TRUTH About Strength and Muscle Loss During a Cut...

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

2024/09/02

Are you ready to get lean but worried about losing your hard-earned strength and muscle? Are you concerned that cutting calories might set back your progress in the gym? Do you want to know the real impact of a cut on your body and how to avoid the pitfalls? Philip (@witsandweights) breaks down the science behind strength and muscle loss during a calorie deficit, revealing how to maintain your gains while shedding fat. He answers a listener's question on how strength loss during a cut might not

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20:04

Bonus Q&A - Metabolism Myths, 1200 Calories, Chronic...

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

2024/08/31

We're answering 4 questions from the Wits & Weights Facebook group:What to do when TDEE calculators recommend 1200 calories—but that's just not sustainable. The best training and nutrition strategies to reduce your risk of chronic diseases like cancer and heart disease. When to use a mini cut vs. a traditional cut for fat loss. Is it possible to "ruin" your metabolism, or is it just a myth?Join our Facebook group and get YOUR question answered for free in our Friday #AskPhi...

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59:30

Macros vs. Intuitive Eating with the Godfather of...

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

2024/08/30

Should you count every macro or just eat what feels right? Is there a way to enjoy your favorite foods without sabotaging your goals?Philip (@witsandweights) teams up with Dr. Joe Klemczewski, the godfather of flexible dieting, to shatter diet myths and reveal the truth about what really works. Whether you're an experienced macro tracker or just beginning your nutrition journey, you'll discover how to balance structure and freedom in your diet to enjoy food while aligning with your

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20:17

Add THIS To Your Diet to Optimize Fat Loss, Energy,...

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

2024/08/28

Does fat loss feel harder than it needs to be? Do you experience energy crashes throughout the day, maybe even constant hunger? What if I told you there's a simple addition to your diet that could solve most of these problems?No, it's not protein... it's a nutrient that often overlooked yet found in many delicious foods.Today, we're taking a concept from chemical engineering called buffer systems and showing you why this nutrient works the same way in your body. By adding this

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28:53

How to Eat Healthy When Your Family Doesn't Have the...

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

2024/08/26

Are you trying to eat healthy, but your family’s eating habits are making it difficult? Are you constantly torn between reaching your fitness goals and keeping your loved ones happy? If navigating mealtime feels like a struggle between your ambitions and their preferences, you’re not alone. Philip (@witsandweights) explores the common dilemma of trying to eat healthy when your family doesn’t share the same goals. Inspired by a listener question from Colton Y., Philip shares practical strategies for

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62:07

Diet Soda Is Good For You | Ep 208

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

2024/08/23

Have you heard that diet soda is harmful or causes weight gain? What if we told you it might actually help in your fat loss journey? Philip (@witsandweights) dives deep into the controversial world of diet soda with his friends Dustin Lambert and Dwayne Ulrich from the Working Weights LLC podcast. They’ll explore how these fizzy, zero-calorie drinks can fit into a smart nutrition plan, debunk myths about artificial sweeteners, and examine the surprising health benefits of diet soda. Dustin Lambert

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13:58

How Your Spaces Are Sabotaging Your Fat Loss (The 6S...

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

2024/08/21

Are your personal spaces getting in the way of consistency with your nutrition or training?Learn about how the 6S method from engineering can make it much easier to achieve your goals. You can transform your kitchen and gym into powerful allies by reducing friction. It's about making small yet impactful changes.What is 6S?SortSet in orderShineStandardizeSustainSafetyListen to the episode for a definition and some examples for each!Book a FREE 15-minute Rapid Nutrition Assessment, designed to

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28:36

Eat These 5 Foods and Lose 20 Pounds By Next Week |...

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

2024/08/19

Eat these five superfoods and lose 20 pounds by next week! Grabs your attention, doesn't it?It's the kind of promise that floods our social media feeds, beckoning us with the allure of quick, effortless weight loss or other results. Are you tired of falling for these? Why do they never deliver and are you ready to do what actually works?Philip (@witsandweights) debunks the biggest myths in the fitness industry and reveals how to achieve real, lasting results with a sustainable approach. He

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21:16

Bonus Q&A - Recovery from Overtraining, Calories...

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

2024/08/17

If you're feeling stuck with your training, overwhelmed by conflicting data from your wearable, or worried about regaining weight after a big cut, in today's bonus Q&A you'll get the answers you're looking for.Philip answers 3 questions about optimizing nutrition to combat overtraining, using the right food logging tools (it's not just about tracking), why Apple Watch and other wearables are terribly inaccurate for calories burned, and how to avoid binging after a cut when you're back at ...

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51:00

The Hidden Brain in Your Gut Might Be Controlling...

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

2024/08/16

Are you struggling to lose weight despite trying every diet? Could your gut be secretly driving your cravings, mood, and performance? Are you ready to unlock the power of your "second brain"?Philip (@witsandweights) dives into the fascinating gut-brain connection with Dr. William Ferro, founder and CEO of Betr Health. They explore how your gut—the "second brain"—might be the secret to transforming your health, conquering cravings, and achieving your fitness goals. Dr. Ferro

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16:39

Eat More To Lose Weight? (The Iron Triangle of Fat...

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

2024/08/14

Just eat more food and you'll lose the weight!This advice has been floating around the fitness industry for years and it still persists. Today, we are going to use an engineering concept called the Iron Triangle to show why this idea doesn't hold up.What looks like "eating more" might actually be your first step toward effective fat loss, but not for the reasons you might expect.To learn more about losing fat sustainably, join my FREE mailing list at

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24:27

Why Women Get Bigger, Leaner, and Sexier But Not...

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

2024/08/12

Is the fear of getting bulky holding you back from lifting heavy weights? Are you confused by all the mixed messages about how strength training affects a woman’s body? Do you wonder if strength training will give you that lean, toned look or make you bulk up?Philip (@witsandweights) shatters the myths and uncovers the truth about how lifting really impacts your physique. Whether you’re aiming for a lean, toned look or worried about bulking up, he sets the record straight and empowers you to lift

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46:51

Hollywood-Level Fitness for Everyday Fat Loss with...

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

2024/08/09

Have you ever wondered how celebrities achieve jaw-dropping physical transformations for blockbuster roles? What if you could unlock their secrets and apply them to your own fitness journey? Imagine sculpting the body of your dreams with practical, totally doable strategies.Today, Philip (@witsandweights) chats with Obi Obadike, the powerhouse trainer behind A-listers like Steve Harvey and Morris Chestnut. He is a fitness industry icon, TV host, and best-selling author. He is one of the most

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16:52

The Paris 2024 Olympics Strategy for More Muscle and...

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

2024/08/07

How do Olympic athletes achieve peak performance while optimizing their body composition? The 2024 Paris Olympics are in the final stretch this week, so we're celebrating with this special themed episode!Olympic athletes (and most athletes) strategically cycle their nutrition to achieve the targeted goal at the targeted time.We're applying this concept to YOUR goals (on YOUR schedule), using the engineering principle of Optimization Theory. You'll learn how to use nutritional

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36:10

7 Biggest Fitness & Nutrition Myths Busted After 200...

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

2024/08/05

Are you tired of hitting roadblocks in your fitness journey? Do you wonder if some of your fitness and nutrition beliefs might be holding you back?In this milestone 200th episode of Wits & Weights, host Philip (@witsandweights) pulls back the curtain on the biggest surprises that can transform your approach to health and fitness. Get ready to challenge what you think you know and discover powerful insights that can elevate your results!Throughout the episode, Philip shares insights from the Wits

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23:09

You Don’t Have to Choose Between Fat Loss and...

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

2024/08/04

Have you ever felt like you're stuck between conflicting fitness goals? Maybe you're trying to drop fat while increasing strength or lean out while building muscle. What if you didn't have to choose? In this episode, Philip (@witsandweights) jumps into a real conversation with Jazz, a powerlifter just eight weeks from competition struggling to break through a scale weight barrier without sacrificing performance. They discuss setting realistic goals, prioritizing what really matters,

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14:29

Avoid Joint Pain and Tendonitis to Lift Weights...

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

2024/07/31

Are you pushing yourself to the limit in the gym, chasing PRs, but worried about the toll it's taking on your joints and tendons (knees, elbows, shoulders)?What if there was a way to keep making progress without risking nagging injuries?Discover how the engineering principle of Fatigue Failure can help you avoid injuries like tendonitis, bursitis, and tendon tears to keep you lifting for years to come.We'll break down:Why your tendons behave like materials in engineeringThe four stages of

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