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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

51:24

Ep 183: The Dark Side of GLP-1 Weight Loss Drugs...

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

2024/06/21

Diet myths got you stuck? Struggling to lose weight NO MATTER WHAT you try? GLP-1 drugs: Magic bullet or risky business?Today, Philip (@witsandweights) brings on Amy Wilson, a Board Certified Geriatric Pharmacist, a certified fitness professional, and a certified nutrition coach, for an engaging conversion on GLP-1 weight loss drugs. Amy's mission is to empower her clients to take control of their bodies and minds without feeling tied down by the scale. In this episode, they explore the root

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6:37

Quick Wits: Creatine is Not Just for Lifters...

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

2024/06/20

Creatine is not just for lifters and bodybuilders anymore. Join me on today's Quick Wits as I dive into the incredible benefits of this very powerful supplement and reveal why it should be a staple in just about everyone's supplement cabinet, from athletes to aging adults and everyone in between. While it's true that creatine has long been a staple in the muscle-building world, thanks to its ability to boost strength, power output, and lean mass gains, the benefits of creatine go way beyond j...

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50:14

Ep 182: How to Allocate 1200, 2000, & 3000 Calories...

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

2024/06/18

Is your meal plan optimized for your fitness goals? Are you struggling to follow your diet plan because it is too restrictive? Are you looking to maximize your muscle growth and boost your energy?In this episode, Philip (@witsandweights) provides an evidence-based, comprehensive guide that cuts through conflicting information about meal planning and macro setting. He shares a blueprint that covers the essential aspects of setting up your meal plan for success. By following his recommendations, you

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9:26

Quick Wits: Is "Sustainable Dieting" an Oxymoron or...

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

2024/06/17

Sustainable dieting. Is that an oxymoron or is it the key to lasting results?Today, I reveal the hard truth about why dieting itself can never be truly sustainable and share a more flexible, realistic approach to achieving your physique goals for the long haul.Sustainable dieting is the notion that you can somehow achieve your fat loss goals by finding a way of eating that you can stick to indefinitely, without ever feeling restricted or deprived.I get the appeal. We all want to believe that ...

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33:48

Bonus Episode: A Busy Dad's Unscripted Guide to...

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

2024/06/15

Can you really balance fitness, family, and personal well-being without dropping the ball on any of them?Join me for a special Father's Day weekend bonus episode where I share my raw, unscripted journey as a father of two daughters attempting just that. From the everyday joys and hurdles of fatherhood to practical tips on integrating health and fitness into a busy lifestyle, this episode is packed with my real-life experiences. Whether you're a dad or simply striving to harmonize your health ...

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47:58

Ep 181: How NOT to be Skinny Fat and Weak with Adrian...

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

2024/06/14

Are you struggling with body image? Are you tired of extreme diets? Wondering how to break free from skinny-fat struggles? Join Philip (@witsandweights) and fitness expert Adrian McDonnell as they discuss body image, fitness goals, and industry complexities. Adrian shares insights into common challenges like body dysmorphia and extreme dieting, emphasizing the importance of setting performance-based goals and a balanced approach to fitness. He breaks down the real reasons behind body struggles and

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6:47

Quick Wits: The Advice to "Just Move" is NOT Enough...

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

2024/06/13

Just move more. You've heard it a million times as the cure-all for getting in shape, but is this generic advice really enough to transform your physique? Yes, we live in a society that's largely sedentary, and getting people to move their bodies more is certainly a step in the right direction. However, this generic, one-size-fits-all advice to "just move more" completely misses the mark when it comes to actually changing your body composition and building the lean, muscular physique you...

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4:24

The 3 Biggest Menopause Myths Holding You Back from...

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

2024/06/12

If you're like most women over 40, you've probably been told that the hormonal changes of menopause make it nearly impossible to lose weight and keep it off. That you'll just have to accept a slower metabolism, more belly fat, and a softer, flabbier physique as a natural part of aging.But what if I told you that this simply isn't true? That there are three pervasive myths about menopause and fat loss that are holding you back from the lean, strong, vibrant body you deserve?In tomorrow's live ...

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43:44

Ep 180: The New Over 50 Roadmap to Lifelong Strength,...

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

2024/06/11

Are you over 50 and wondering how to keep your muscles strong as you age? Are you curious about how your eating habits affect your health? Want to discover the secret to living a vibrant life in your 50s and beyond?In this episode, Philip (@witsandweights) provides a practical guide to optimizing health and strength for individuals over 50. He highlights strength training as a key strategy in preventing muscle loss and increasing longevity. Philip also talks about nutrition and gut health, including

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6:27

Quick Wits: The ONE Change During Menopause to Unlock...

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

2024/06/10

Frustrated with menopause belly or the inability to lose weight or fat?This is on the minds of so many women navigating the ups and downs of menopause: how to lose stubborn fat and keep it off during this time of major physiological change.This Thursday June 13 @ 7:30p ET / 4:30p PT:===> REGISTER HERE for the Menopause Fat Loss Over 40 WorkshopYou've probably noticed that your tried-and-true diet and exercise strategies just aren't cutting it anymore (if they ever did). Despite your best e...

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64:54

Bonus Episode: Cody McBroom on Body Composition and...

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

2024/06/08

How do you balance getting shredded with peak performance? Can tracking your fitness metrics be the ultimate game-changer in reaching your body composition goals? On this classic episode (a replay of Ep 70), I had Cody McBroom on to share his expertise, his philosophy, and some inside strategies with us for looking like you lift. Cody and I discuss how to use data to reach your goals more efficiently, how to balance training for aesthetics and performance to improve your body composition...

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52:27

Ep 179: The Real Reasons Your Scale Weight Fluctuates...

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

2024/06/07

What’s the secret behind the fluctuating numbers on your scale? What’s the real deal between weight loss and fat loss? How can you escape the emotional rollercoaster of fat loss and body image?Today, Philip (@witsandweights) welcomes Louise Digby, a registered nutritional therapist and women’s weight loss expert. She dives deep into the real reasons behind scale weight fluctuations, the dangers of scale obsession, and the importance of non-scale victories. Louise shares her insights on the role of

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10:24

Quick Wits: Raising Kids to Eat Well (Lessons from a...

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

2024/06/06

Today, we're diving into a topic that's near and dear to my heart (and my dinner table): raising kids to eat well. As a father of three, I've been through the food fights, the picky eating phases, and the mealtime meltdowns – and I've come out the other side with a few battle scars and a whole lot of wisdom to share.If you're struggling to get your kids to eat their veggies or try new foods, know that you're not alone. It's a universal parenting challenge, and there's no magic formula for cre...

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42:06

Ep 178: Doing THIS in the Bedroom is Killing Your Fat...

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

2024/06/04

There is one thing you're doing in the bedroom that might be compromising your gains and your health.No, not that. Or that. Not that either. It's...your sleep routine!Do you really need 7-9 hours of sleep? Can you compensate for poor sleep with diet or exercise? What if you could turbocharge your metabolism, balance your hormones, and redefine your body composition with some tweaks to your sleep habits?Today, Philip (@witsandweights) tackles the often neglected aspect of health and fitness

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6:47

Quick Wits: Your Stronger, Better Looking, Healthier...

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

2024/06/03

Today, we're taking a quantum leap into the realm of science fiction and self-discovery as we explore the concept of the multiverse and how it can help you become your healthiest, most authentic self.If you're a fan of comic books, sci-fi movies, or theoretical physics (and let's be real, who isn't?), you've probably encountered the idea of the multiverse. It's the theory that there are infinite parallel universes out there, each one containing a different version of reality – and a different...

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21:16

Bonus Episode: I'm Imperfect (My Body, My Podcast, My...

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

2024/06/01

Are you insecure about your body, your fitness, your health, what you eat, your work, the things you do, your life? Is chasing perfection holding you back?We feel like we're being judged all the time, and I wanted to talk about that today and open up about my own imperfections, my own insecurities and how embracing them has been key to my growth. And if you're ready to break free from your chain of perfectionism and start celebrating progress in a new way, listen to this one.In today's unscri...

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64:57

Ep 177: How Anatomy Impacts Your Gut, Muscle Mass,...

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

2024/05/31

What are the common misconceptions about digestion and nutrient absorption? How does training sculpt your muscles, and what’s the hidden connection to your anatomy? Are you ready to discover the hidden dietary implications of your unique body variations? In this episode, Philip (@witsandweights) welcomes Justin Cottle, a former lab director at the Institute of Human Anatomy and a pioneer in using real human cadavers for public education. He is a content creator and writer of the Dissection Room,

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7:18

Quick Wits: Brad Schoenfeld and Maximizing Muscle...

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

2024/05/30

Today, we're diving into the world of hypertrophy (that's science-speak for muscle growth) and uncovering one of the most powerful principles for packing on size: mechanical tension.Now, if you're a serious lifter or a student of the iron game, you've probably heard of Brad Schoenfeld. He's like the Yoda of muscle-building research, and his work has revolutionized our understanding of what it takes to optimize gains.One of the key concepts that Schoenfeld has championed is the idea that mecha...

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28:22

Ep 176: Heal Your Thyroid to Boost Your Metabolism...

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

2024/05/28

Do you know how your thyroid turbocharges your metabolism? What can throw your thyroid off balance, and how can you reclaim control? Are you ready to supercharge your thyroid with easy-to-adopt lifestyle shifts?In this solo episode, Philip (@witsandweights) explores the intricate world of thyroid health and its impact on metabolism. He discusses the thyroid’s functions and the symptoms of hypothyroidism and hyperthyroidism and then identifies the root causes and triggers of thyroid dysfunction,

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8:00

Quick Wits: Seed Oils Aren't the Problem

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

2024/05/27

Today, we're tackling a hot topic that's been causing quite a stir in the health and fitness world: seed oils. You know, those ubiquitous cooking oils like soybean, canola, and sunflower oil that seem to be in just about every processed food on the shelf.Now, if you've been following the latest diet trends, you might have heard some pretty scary claims about seed oils. Things like they're toxic, inflammatory, and even responsible for the rise in chronic diseases like obesity, diabetes, and he...

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