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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

27:30

Your Very First Cut (Lose 10-30 Pounds of Fat) | Ep 197

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

2024/07/29

Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfalls that derail fat loss and how to avoid them? Are you ready to learn the smarter, more efficient approach to your first cut? Today, Philip (@witsandweights) dives into a smarter and more efficient approach to help you achieve your first successful cut, losing 10 to 30 pounds of fat without drastic measures. He breaks down the process of cutting body fat, addressing common concerns such as

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59:50

Why You Can't Stop Eating (How to Break Food...

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

2024/07/26

Are those late-night cravings for ice cream sabotaging your fitness goals? Do you struggle to tell the difference between real hunger and emotional eating? Have you ever wondered if there's a way to manage cravings without relying on willpower alone? In this episode, Philip (@witsandweights) sits down with Dr. Judson Brewer, a renowned neuroscientist from Brown University, to unlock the secrets of conquering food cravings and building healthier eating habits. Philip and Dr. Jud dive into

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18:08

Bigger Isn't Always Better for Strength or Metabolism...

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

2024/07/24

How can a small guy deadlift more than the big guy, or why does your smaller friend never seem to gain weight no matter how much they eat? And what does this mean for your lifting and calorie targets?Discover the science behind these phenomena as we delve into the fascinating world of scaling laws and their impact on fitness and body mechanics. We break down the principles governing strength, power output, metabolism, and nutrition to help you your training and nutrition.We'll explore why

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21:16

Why Macros Might Be All You Need to Streamline Your...

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

2024/07/22

Nutrition can be overwhelming: from calories and macros to saturated fats, fiber, micronutrients, and meal timing. But what if you ONLY tracked macros? Is that enough for a diet that supports your health and physique?In this episode, Philip (@witsandweights) breaks down why tracking macros might be all you need to rebalance your diet and set the stage for long-term success. If you're ready to streamline your nutrition without the headache of overcomplicating things, this episode is for

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50:03

The Extreme Cost of a Lean, Ripped Body and Visible...

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

2024/07/19

What does it ACTUALLY take to achieve a lean, ripped, shredded physique?Join Philip (@witsandweights) as he welcomes Brittany and James Gatewood, the powerhouse couple behind the "Macros, Mindset, and Muscles" podcast, for an in-depth conversation about the physical and mental demands of achieving extreme leanness.In this episode, Philip and his guests explore the rigorous journey of bodybuilding and fitness competitions. From the meticulous planning and unwavering discipline to the

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19:16

Spend 70% of Your Time Doing THIS for a Faster...

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

2024/07/17

What if you could get FASTER results with your physique development by spending most of your time on something very few people put much energy into?What if spending less time goal-setting, researching, planning, and designing your training and nutrition routine could actually lead to BETTER results?Are you a perfectionist getting stuck in analysis paralysis or stubbornly being "consistent" but with a plan that's not working?Discover how focusing 70% of your time on THIS can lead to

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30:56

My Stair-Step Fat Loss Process to Get Lean and Ripped...

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

2024/07/15

Are you tired of endless yo-yo dieting or struggling to get through a fat-loss phase? What if there was a smarter way to get lean that works with your body and not against it?In today’s episode, Philip (@witsandweights) shares his personal stair-step fat loss process, designed to help you achieve your goals while dealing with life’s challenges, like recovering from an injury or sluggish metabolism. This approach not only supports better recovery and flexibility but also makes the fat loss journey

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45:20

Surprising Advice Women Over 50 NEED for Strength,...

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

2024/07/12

Are you a woman over 50 looking to hit your fitness goals, get strong, and have fun along the way? Have you ever wondered how you can integrate fitness into your busy life without feeling overwhelmed?In this episode, Philip (@witsandweights) welcomes Pam Sherman, a fitness expert with 27 years of experience. Pam is passionate about women’s health and wellness, and today, she shares her insights on setting specific goals and the undeniable benefits of strength training. She also discusses practical

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16:33

How to Get More Fitness Results for Less Effort (The...

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

2024/07/10

What if doing LESS is the answer to more results overall...your fitness, training, nutrition, and anything else going on in your life?Imagine achieving 80% of your fitness goals with just 20% of your efforts. Today is the first Wednesday episode where we apply engineering frameworks to evidence-based fitness. After all, engineers have made it their craft to optimize results with as few resources as possible through simple, elegant, and effective solutions.One such framework is the Pareto principle,

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65:25

From 280 Pounds to Well-Muscled Boston Qualifier at...

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

2024/07/09

Have you ever dreamed of running a marathon but felt it was impossible due to your weight or fitness level? Or that lots of cardio will kill your muscle and gains? Discover how Ben went from 280 pounds to qualifying for the Boston Marathon at 55 without losing muscle mass.In this episode, Philip (@witsandweights) interviews Ben Lewis, who began his fitness journey at 52, weighing over 280 pounds. Now, at 55, Ben has transformed his life, shedding over 100 pounds and improving his cardiovascular

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62:23

This Over 50 Family Man Lost His Power Belly (36...

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

2024/07/05

Are you over 40, juggling a demanding career, family responsibilities, and struggling to stay fit? Meet Jerry Bonanno, a 50-something family man who shed 36 pounds of fat and 5 inches off his waist without losing his hard-earned muscle or strength.Philip (@witsandweights) talks with Jerry about being over 40 and struggling to balance a demanding job, family commitments, and staying fit. Maybe you've been hitting the gym for years but still have difficulty nailing your nutrition, or the daily

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4:34

Why Women SHOULD Load Their Spine for Stronger Bones...

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

2024/07/04

Are certain exercises are too risky for women, especially as they age?Today, we're challenging a common misconception in the fitness world: the idea that women should avoid loading their spine.Is this well-intentioned advice actually holding women back from building stronger, healthier bones? And what's the real key to maintaining bone density as we age?Let's break down the science and bust some myths in today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give y...

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30:52

Ep 186: My 3 New Dieting Methods for Smarter, Easier...

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

2024/07/02

Are you sick of counting calories but still want to shed fat? Is your metabolism stuck in slow motion? Do you want to lose fat but feel overwhelmed by complex diet plans?In this episode, Philip (@witsandweights) throws out the traditional calorie counting approach and dives into nonlinear dieting for fat loss. He argues that the stress of daily calorie restriction backfires, slowing your metabolism and making it challenging to stick with your diet. Nonlinear dieting offers a more flexible approach,

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5:50

Quick Wits: Stop Doing THIS and You'll Finally Get...

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

2024/07/01

Have you ever wondered why, despite all your efforts, you're not seeing the results you want in your fitness?Today, we're exposing a sneaky little habit that's sabotaging your progress, whether you are aiming for fat loss, muscle gain or any other health goal. What is this progress-killing behavior and, more importantly, how can you overcome it to finally achieve the results you're after? Tune in to today's Quick Wits to find out the game-changing answer.--“Quick Wits” are short mini-episodes...

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10:56

Bonus Episode: Seed Oils Aren't Evil and the Haters...

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

2024/06/29

Are seed oils really the evil villain they're made out to be? 😈Let's dissect this heated debate and clear the air. I'm responding to a scathing one-star review accusing me of being "anti-science" and in cahoots with Big Food (seriously, where are my checks! 🤑💵).Related episode about seed oils:→ Quick Wits: Seed Oils Aren't the ProblemI stand firm on my evidence-based approach, explaining why seed oils are not inherently harmful and highlighting the limitations of observational studies that

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67:50

Ep 185: The 7 Most Powerful Mindset Techniques to...

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

2024/06/28

Are you feeling stuck in a fitness rut? Are you confused by conflicting fitness advice? Struggling to stay motivated when everyone on social media seems to have a perfect body?Today, Philip (@witsandweights) welcomes Adam Poehlmann, host of The Poehlmann Fitness Show and a dedicated health, fitness, and nutrition coach at Poehlmann Fitness, to discuss how your inner voice can unlock physical achievements. This episode tackles the often-overlooked aspect of fitness: your mindset. Adam dives deep into

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5:23

Quick Wits: The "Afterburner" Effect (Burn 500 More...

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

2024/06/27

Have you ever heard the concept that certain types of workouts might keep burning a ton more calories long after you've left the gym for many hours afterward?Today we're tackling the "afterburner effect," the idea that you can keep burning calories long after your workout is over. And in scientific terms, we are talking about EPOC (excess post-exercise oxygen consumption). Is this effect real? Can it significantly impact your fat loss and, if so, how can you maximize it in your training?We se...

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62:54

Ep 184: Q&A - Rapid Fat Loss, Body Recomp, Building...

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

2024/06/25

Is rapid weight loss worth the risk? Can you really build muscle while losing fat? How important is nutrition tracking for your fitness journey?Today, Philip (@witsandweights) welcomes back Jeff Hoehn for another co-hosted Q&A episode. This time, they discuss aggressive fat loss strategies, the benefits of higher protein intake, and overcoming menopause-related hurdles. They dive into the controversial topic of rapid weight loss, the importance of structured diet breaks, and the real deal about

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7:18

Quick Wits: A Gallon of Milk a Day (The Reality of...

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

2024/06/24

GOMAD, or "Gallon of Milk a Day," was a protocol popularized by strength coach Mark Rippetoe (of Starting Strength), to ensure rapid weight gain and muscle growth. The idea is to bulk up quickly. You just chug a gallon of milk a day. Easy right?But before you start doing that, I want you to tune in to today's Quick Wits for my take on this sometimes controversial protocol and why it might not be the best approach for everyone, especially if you're not a skinny 20-something-year-old male. GOMA...

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15:15

Weekend Q&A: Is Bulking and Cutting REQUIRED (vs....

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

2024/06/22

Can you transform your physique without the traditional bulk and cut cycles? Or is this possible with body recomposition at maintenance calories?Today we have a question from from Wyatt about whether you can only make progress with your physique while bulking and cutting rather than attempt body recomposition. He also asks whether there is a difference between staying at maintenance calories and body recomp.In this episode, we explore how new or detrained lifters might benefit from this appro...

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528 results

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