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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

29:06

Bonus Episode: Forget What You Thought You Knew About...

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

2024/03/30

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64:38

Ep 159: Change How You "Train Hard" Forever with...

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

2024/03/29

What does it mean to "train hard"? Is it training to failure, progressive overload, intensity, something else? Find out the answers in today's episode.Today, Steve Hall, the founder of Revive Stronger, a seasoned natural bodybuilder and podcast host, shares his expertise on essential training principles. Philip (@witsandweights) invited him to the show to share his insights on what it means to "train hard" and how to apply scientific research to your training effectively

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6:59

Quick Wits: Dr. Gabrielle Lyon on Muscle vs. Weight...

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

2024/03/28

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37:43

Ep 158: The Science of Hunger and 9 Hacks to Outsmart...

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

2024/03/26

Why does hunger strike when you're cutting calories? Do you want to know the best way to curb hunger during fat loss?In this episode, Philip (@witsandweights) dives into the fascinating world of hunger, the science behind it, and how it affects your fat loss journey. He talks about the hunger hormones — leptin and ghrelin and how stress and cortisol can make you crave that extra snack. He shares nine practical strategies to help you stay on track and how protein, spices, and water play an

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6:31

Quick Wits: Food Abundance and The Positive,...

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

2024/03/25

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38:02

Bonus Episode: Introducing Wits & Weights Physique...

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

2024/03/23

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57:50

Ep 157: Bill Campbell on Aggressive Dieting, Dirty...

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

2024/03/22

What practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building?Dr. Bill Campbell, director of the Performance & Physique Enhancement lab at USF, is back on the show today. He was on the show in episode 92, where they discussed the latest findings on improving body composition through food selection, fat loss, training, diet breaks, and more. Philip (@witsandweights) invited him back to revisit the latest in rapid fat loss, including the

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13:40

Quick Wits: The Fat Loss Protocol for Shedding Pounds...

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

2024/03/21

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45:29

Ep 156: How to Lose 1,000 Pounds

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

2024/03/19

What would it take to lose 1,000 pounds? Find out the surprising truth about dieting and discover a radically different, evidence-based approach to transforming your body composition. In this episode, Philip (@witsandweights) talks about breaking the cycle of dieting and weight regain, strength training, and mindset shifts. It is not another quick fix or fad diet but a method that prioritizes long-term results through evidence-based approaches, focusing on body composition rather than simplistic

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11:41

Quick Wits: Are Six-Pack Abs Really Made in the...

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

2024/03/18

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73:02

Bonus Episode: Midlife Hormones, Macros, and Muscle...

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

2024/03/16

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56:57

Ep 155: 6 Steps to Rebuild Your Strongest, Healthiest...

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

2024/03/15

Can you regain your energy and strength while losing inches to turn back the clock by 10-15 years or more?Today, Philip (@witsandweights) speaks with Brian Gryn, host of the "Get Lean, Eat Clean" podcast, author of "The Stepladder System," and the go-to guy for men over 40 who want to improve their health.Like Philip, he shares no-nonsense, practical fitness and nutrition advice. In this episode, Brian shares his six steps for rebuilding your strongest, healthiest body after

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6:01

Quick Wits: The TRUTH About Body Fat Measurement Devices

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

2024/03/14

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58:06

Ep 154: Stop Medical Gaslighting Against Women (How...

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

2024/03/12

Have you ever felt dismissed by a healthcare professional when discussing your symptoms? What strategies can women use to advocate for themselves in the face of gaslighting?WARNING: This episode may contain discussions of medical trauma, sexual assault, and gaslighting within the healthcare system. If you're sensitive to these topics or feeling vulnerable, please listen with care, or feel free to skip this episode.Today, Philip (@witsandweights) invited two women from the Wits & Weights

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6:36

Quick Wits: How Strong Are You Really? Breaking Down...

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

2024/03/11

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30:57

Bonus Episode: Behind-the-Scenes Confessions from the...

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

2024/03/09

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72:16

Ep 153: Time-Efficient Muscle Growth, Cardio for...

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

2024/03/08

Want to unlock time-efficient muscle growth? Tune in as Jordan Lips spills the secrets of hypertrophy optimization and the truth about metabolic adaptation!Today, Philip (@witsandweights) is joined by personal trainer, ex-gym owner, and MNU Certified Nutritionist Jordan Lips, who works exclusively online with people who want to get healthier across a broad range of goals.Philip invited Jordan on the show because of his straightforward approach to topics like metabolism and building muscle, which are

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5:07

Quick Wits: The ONE Muscle-Building Nonnegotiable to...

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

2024/03/07

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42:55

Ep 152: My Complete Muscle-Building Nutrition...

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

2024/03/05

Today, Philip (@witsandweights) hosts a live training with the Wits and Weights community. He shares how he built 10 more pounds of muscle at 43 and your complete nutrition and training blueprint for doing the same thing. He discusses why you would want to gain weight on purpose, the fear of weight gain while building muscle, and the exact protocol behind it. Philip also talks about four bulking scenarios, how to distribute your macros, training principles, a new mantra to frame your mental state,

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4:36

Quick Wits: Do THIS With Your Cardio to Burn Even...

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

2024/03/04

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