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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

52:07

Bonus Episode: Why Diets Fail, Food Logging Hacks,...

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

2024/05/25

This conversation is from my appearance on Sue Bush’s Physique Development Podcast.Sue invited me on HER podcast to talk about why diets fail, flexible dieting, misunderstood fitness terms, and more. I shared my best tips for making food logging easier, how tracking your food and lifting weights are forms of self-care, what metabolic adapation really is vs. what it’s not, and the MOST important thing for your health.Enjoy my conversation with Sue Bush on the Physique Development Podcast!Epis...

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56:13

Ep 175: The "Big Is Beautiful" Movement, Obesity, and...

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

2024/05/24

Is big really beautiful? What's the connection between LDL and coronary disease? How can someone who looks healthy have high cholesterol? What's the key to optimal heart health?In this episode, Philip's (@witsandweights) special guest is Dr. Tiffany Di Pietro, a triple board-certified cardiologist, internal medicine specialist, and nuclear cardiologist. Dr. Di Pietro discusses the "Big Is Beautiful" movement, obesity, and heart health. She also discusses various topics,

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10:06

Quick Wits: My Favorite Macro and Metabolism Calculator

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

2024/05/23

Today, I want to introduce you to my favorite tool for dialing in my nutrition and reaching my physique goals: MacroFactor.This app is a total game-changer when it comes to tracking your macros, monitoring your progress, and getting personalized recommendations to help you lose fat, build muscle, or maintain your results.I explain all the features and what separates MacroFactor from others like MyFitnessPal, Chronometer, RP, and Carbon. It's on a completely different playing field in its abil...

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34:16

Ep 174: Q&A - Partial Reps for More Muscle, Too Much...

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

2024/05/21

Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time? Today, Philip (@witsandweights) answers questions from Jonathan and Matt sent to the Fanlist voice message inbox. They were curious about optimizing training and nutrition for fat loss and muscle growth. You’ll discover whether incorporating partial reps can effectively build more muscle mass and how to do so

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8:01

Quick Wits: Rethinking Exercise and Energy...

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

2024/05/20

Today, we're diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionary anthropologist Herman Pontzer.If you're like most people, you've probably heard the old adage that weight loss is simply a matter of "calories in, calories out." This idea, known as the additive model, suggests that our bodies burn energy in a linear fashion, and that by either reducing our calo...

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20:25

Weekend Q&A: Whey vs. Plant Protein, Essential Amino...

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

2024/05/18

Today we're answering a question about protein intake and supplementation. We'll cover the differences between protein sources, optimal timing, and what happens if you exceed your target intake.Veronica asked 5 sub-questions:Does every Whey Protein Isolate contain all essential amino acids?Are Essential Amino Acids supplements needed if one meets the daily protein intake from animal protein?Would plant protein have the same effect?Would it matter or would it be better if I take most my protei...

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55:03

Ep 173: Why Mindset Alone Won't Solve Your Food and...

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

2024/05/17

Are you feeling overwhelmed with dieting struggles? Do you think you have the right mindset, but it doesn't seem to be working? Discover when mindset isn’t enough and the secret to supercharging it for your health goals.Today, Philip (@witsandweights) brings on Tanja Shaw, a seasoned Functional Health Coach, Kinesiologist, and weight loss expert dedicated to helping women overcome their struggles with food and achieve a healthy weight without obsession. Tanja owns Ascend Fitness + Lifestyle in

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7:32

Quick Wits: Compound Lifts are the Foundation of Your...

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

2024/05/16

Want to build serious strength and muscle mass in the most efficient way possible?Today, we're talking about the importance of compound lifts and why they should be the foundation of your strength training routine.Join me on today's Quick Wits as I explain what compound lifts are, why they should be the foundation of your strength training program, and how to prioritize them for maximum results.We walk through the essentials of squats, deadlifts, bench presses, and more, explaining how these ...

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33:28

Ep 172: The Top 15 Reasons NOT to Start a Diet Right...

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

2024/05/14

Have you ever wondered what’s sabotaging your fat loss? Could it be one of these common scenarios? Should you start your fat-loss diet now?Today, Philip (@witsandweights) breaks down the roadblocks to achieving your fat loss goals. He explores the top 15 reasons why dieting may not be the best decision right now. He highlights a range of scenarios that can hinder your fat loss efforts, emphasizing the need to address these factors before starting a calorie deficit. From high stress levels and poor

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6:43

Quick Wits: The 2500 Calorie Rule for Gaining Weight...

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

2024/05/13

Want to pack on muscle mass but confused about how many extra calories you need?Today, we're diving into a crucial concept for anyone looking to gain weight and build muscle: the 2500 calorie rule. You might have heard of the 3500 calorie rule for fat loss, which states that a deficit of 3500 calories is needed to lose 1 pound of body fat.But when it comes to gaining weight and building muscle, the equation looks a bit different. You see, muscle tissue is much denser than fat tissue, which me...

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39:37

Bonus Episode: Your Low-Carb Diet Might Be Sabotaging...

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

2024/05/11

This conversation is from my appearance on The Healthification Podcast hosted by Kate Galli.Kate invited me on her show to discuss becoming the strongest, leanest, healthiest version of yourself without dieting. We dug into the common mistakes smart people make when they're not using their wits to build their best body. I shared insights on the importance of minimum effective dose to achieve health and fitness results, and the surprising factors that can increase or decrease your metabo...

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62:57

Ep 171: Big Butts, Strong Butts, We Love Them All!...

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

2024/05/10

Are you dreaming of having the perfect glutes? Have you ever wondered how your diet and genes influence the shape of your butt? Ready to find out the most effective workout routines and strategies to sculpt your dream glutes?In this exciting episode, Philip (@witsandweights) welcomes Sue Bush, the co-owner of Physique Development, a certified personal trainer, fitness nutritionist, and competitive physique athlete. Sue, a co-contributor to the March issue of Body By Science, joins Philip to discuss

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6:35

Quick Wits: Who Cares If Walking Is Exercise?...

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

2024/05/09

Is walking exercise or not? Does it even matter?Today, we're tackling a recent controversy sparked by Dr. Gabrielle Lyon, who made waves on social media by claiming that walking is not exercise. As someone who's always preaching the importance of strength training for building muscle and transforming your body, I wanted to weigh in on this topic and offer some perspective.Join me on today's Quick Wits as I share my thoughts on why this question might be missing the point entirely, and why str...

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61:08

Ep 170: How Fast Should You Lose Weight for Fat Loss?

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

2024/05/07

What is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique?In this episode, Philip (@witsandweights) uncovers the truth about the ideal rate of fat loss, exploring the full spectrum of approaches from slow and steady to rapid and aggressive and everything in between. He explains the pros and cons of each strategy, highlighting the benefits you gain from each

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7:49

Quick Wits: Thin vs. Happy (Finding Your True WHY for...

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

2024/05/06

Is the pursuit of being skinny the key to happiness?We're diving into the complex relationship between the desire to be thin and the pursuit of happiness. In our appearance-obsessed culture, it's easy to fall into the trap of equating being skinny with being happy. But here's the thing: this oversimplification often leads us astray when it comes to setting and achieving our physique goals.We'll explore this common misconception, discuss the importance of body composition over scale weight, an...

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16:12

Weekend Q&A: Nutrition for a Powerlifting Meet and...

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

2024/05/04

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68:49

Ep 169: Q&A w/Jeff Hoehn – Menopause Weight Loss,...

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

2024/05/03

How long should you rest between sets? What to do if you're gaining too much on a bulk? Can women over 50 overcome menopause weight-loss resistance and is it a thing? How to train when transitioning from bulking to cutting? In today's episode, fitness expert and coach Jeff Hoehn joins Philip (@witsandweights) as a co-host. They dive deep into various fitness topics in this Q&A session, including the challenges of weight loss during menopause, strategies for bulking without excessive

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14:07

Quick Wits: The Menopause Fat-Loss Formula

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

2024/05/02

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34:30

Ep 168: Reverse Dieting is a Complete Waste of Time

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

2024/04/30

Are you worried about regaining fat after a successful cut? Is reverse dieting really a shortcut to a faster metabolic rate, or just a fitness fad? Are you ready to ditch the reverse dieting rollercoaster? In this eye-opening episode, Philip (@witsandweights) dives into the controversial world of reverse dieting. You’ve probably heard the buzz about how it can boost your metabolism, prevent fat regain, and make future weight loss a breeze. But is it the magic solution it’s cracked up to be?Philip

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10:29

Quick Wits: Tracking vs. "Counting" Calories

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

2024/04/29

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