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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

81:55

Bonus Episode: Andy Baker on Mastering Strength...

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

2024/04/27

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49:58

Ep 167: Optimize Your Thyroid for Hormone Health,...

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

2024/04/26

Send me a text message!Are you struggling with weight due to thyroid issues? Confused about the role of minerals in thyroid function? Do you need a roadmap for exercise and nutrition with a thyroid condition?Today, Philip (@witsandweights) welcomes Haley Fountain, a women's health coach who balances modern nutrition with ancient wisdom and behavioral science. Haley is certified as an Integrative Nutrition Health Coach and specializes in Hormonal Health. She's also a yoga instructor, model,

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7:26

Quick Wits: The Surprising Reason You Don’t Look Like...

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

2024/04/25

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49:37

Ep 166: The Body Recomposition Blueprint (Recomp to...

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

2024/04/23

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 fat loss. He emphasizes patience and consistency, starting with maintenance calories for beginners and slower recomp for experienced individuals. Philip also dives into caloric balance, setting and adjusting calorie

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7:00

Quick Wits: Maximize Upper Body Gains in Minimal Time...

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

2024/04/22

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21:14

Weekend Q&A: Stop Creatine to Drop Weight, Best Diet...

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

2024/04/20

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53:16

Ep 165: The Stealth Mind Trick to Turn Excuses Into...

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

2024/04/19

Do you struggle with self-sabotage, procrastination, or perfectionism? Are you looking for practical tips to address emotional eating and stress-related behaviors? Today, Philip (@witsandweights) welcomes back Paul Salter, an expert in hypno-mindset and performance coaching. A mentor, a friend, and a fellow podcaster, Paul is back to dive deep into the power of the mind and share his expertise on self-sabotage, procrastination, or perfectionism, and how to uncover the roots of these behaviors. Paul

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6:29

Quick Wits: How to Use HRV (Heart Rate Variability)...

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

2024/04/18

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33:04

Ep 164: Food Logging That Doesn’t Suck

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

2024/04/16

Does the idea of food logging stress you out? Do you feel guilty or overwhelmed about tracking food? Or is it a source of freedom and control? In this episode, Philip (@witsandweights) discusses making food logging a positive and helpful experience. He emphasizes the importance of approaching it with a neutral and non-judgmental mindset, promoting self-awareness and sustainable progress. Philip shares some principles to promote consistency and avoid obsession, as well as how to use logging data for

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7:06

Quick Wits: Food Restriction vs. Deprivation for...

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

2024/04/15

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41:09

Bonus Episode: 3 Simple Ways to Achieve a Fitter,...

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

2024/04/13

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59:02

Ep 163: The Most Important, Overlooked Secret to...

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

2024/04/12

What is the most important thing in your life and how can you take care of that to create a body you'll love?Philip (@witsandweights) has a special guest, Kate Galli, on the show today. Kate brings a unique perspective to self-care, emphasizing the importance of being in the best physical and mental shape to make a difference in the world. In this episode, she will guide you on how to master your inner dialogue, prioritize your health and happiness, and tailor your self-care practices to fit

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9:04

Quick Wits: How to Train, Warmup, and Avoid Missing...

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

2024/04/11

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62:33

Ep 162: Bodybuilding for Everyday Lifters Who Want to...

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

2024/04/09

Are you tired of feeling self-conscious about your body and ready to finally achieve that impressive, muscular physique you've always dreamed of?What basic principles can guide your bodybuilding journey? What progress can you expect from bodybuilding over time? How does bodybuilding benefit your mental health?Today, Philip (@witsandweights) talks about bodybuilding and how it can help you achieve your dream body. You’ll learn the basics, like progressive overload, proper form, and the role of

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9:42

Quick Wits: The Best Workout Program and Days Per...

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

2024/04/08

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12:52

Weekend Q&A: Preserving Muscle Mass After Injury or...

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

2024/04/06

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59:57

Ep 161: The Bioenergetic Solution to Low Energy and...

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

2024/04/05

Can a carb-rich, high-calorie diet boost our metabolism? What are the real effects of fasting on our energy levels? How can lifestyle choices impact our mood and overall health?In today’s episode, Philip (@witsandweights) is joined by Jay Feldman. Jay is a health coach and host of The Energy Balance Podcast, which focuses on bioenergetic health.Jay discusses the impact of maximizing cellular energy on mental health, metabolism, longevity, and more. He will address modern diet culture, stress, and

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7:59

Quick Wits: Why Going It Alone is Killing Your Gains

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

2024/04/04

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45:06

Ep 160: Why “Eat Less, Move More” Is Terrible Advice...

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

2024/04/02

How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever?Today, Philip (@witsandweights) goes over the real reasons holding you back from sustainable fat loss and optimal metabolic health, and it’s NOT because you’re not doing enough exercise or restricting your calories enough.Philip explains why the common weight loss advice to "eat less, move more" is terrible. He discusses the importance of muscle mass for a healthy metabolism,

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6:01

Quick Wits: Try THIS to Finally Smash Your Fitness...

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

2024/04/01

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528 results

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