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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

66:35

Ep 145: Bryan Boorstein on Failure Training,...

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

2024/02/09

Have you ever wondered how to maximize muscle growth while saving time? Tune in as Bryan Boorstein reveals intensity techniques that’ll transform your workouts!Today, Philip (@witsandweights) is joined by Bryan Boorstein, the mastermind and training genius. His extensive knowledge of training methods takes center stage as he delves into captivating topics. From lengthened partials to maximizing metabolic stress and from intensity techniques for efficient workouts to ideas for leg movements in a

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5:41

Quick Wits: Best Exercises for the Hamstrings...

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

2024/02/08

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67:41

Ep 144: How to Overcome Yo-Yo Dieting and a Toxic...

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

2024/02/06

How do you overcome the demons of yo-yo dieting and negative body image? How can strength training be a gateway to a better physique and mindset?Today, Philip (@witsandweights) sits down with Isis Alvarado, a long-time member of the Wits & Weights community and a fitness and health enthusiast with a 15-year journey marked by personal struggles and triumphs, which is exactly what they talk about today. Isis isn’t just a fitness enthusiast; she’s a warrior who has battled and triumphed over yo-yo

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6:02

Quick Wits: Tell Your Coach THIS for Even Better Results

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

2024/02/05

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11:05

Weekend Q&A: Can I Get All My Essential Nutrients on...

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

2024/02/03

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55:02

Ep 143: Unique Over 40 Workout Strategies for More...

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

2024/02/02

Do you know the fitness principles that can be adapted to the over-40 age group? Discover practical tips to maintain a strong and healthy lifestyle beyond 40!In this episode, Philip (@witsandweights) speaks with Brad Williams, host of the Over 40 Fitness Hacks podcast. Philip asked him to come on here to talk about the unique challenges and approaches for the over-40 demographic, when he was honored to be on his show recently. They discuss Brad’s motivations behind focusing on this age group, how

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5:34

Quick Wits: Best Exercises for the Quads (Lifting for...

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

2024/02/01

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25:17

Ep 142: 5 Foolproof Strategies to Hit Your Macros and...

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

2024/01/30

Are you struggling to hit your macro targets on an almost daily basis? Is your protein too low or fats and carbs too high during a fat loss phase, making it difficult to hit your target calories without somehow being off-balance or going over? Today, Philip (@witsandweights) reveals five easy-to-follow techniques to help you consistently hit your daily macros! By following these strategies, you can ensure that you meet your macro goals and optimize your nutrition to support your fitness and health

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5:15

Quick Wits: Why Half-Tracking Your Diet is Keeping...

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

2024/01/29

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11:36

Weekend Q&A: Body Recomp vs. Bikini or Physique...

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

2024/01/27

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41:54

Ep 141: Why I’m Getting Fluffy Before I Get Jacked

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

2024/01/26

Do you struggle with your body image when gaining weight to build muscle? How can you cope with the emotional challenges of getting a little fluffy on the way to your fitness goals?Today, Philip (@witsandweights ) gets real and raw about the emotions you might feel about your body when gaining weight to build muscle and getting a little fluffy on the way. Philip shares his journey regarding his body image so that you'll gain some insights and strategies to help you navigate these challenges

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6:32

Quick Wits: Best Exercises for the Arms [Biceps &...

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

2024/01/25

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26:32

Ep 140: The Freedom of No More Cheat Meals

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

2024/01/23

Are you tired of the guilt and restriction of so-called cheat meals? What if you could eat what you want and still be healthy?Today, Philip (@witsandweights) challenges the cheat meal mentality and helps you reframe the language around it. He talks about exploring a more balanced and sustainable approach to eating to help you say goodbye to food guilt and cheat meals and hello to a healthier emotional relationship with food.Today, you’ll learn all about:0:00 Intro4:26 What is a cheat meal7:53 Cheat

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5:03

Quick Wits: Jeff Nippard Changed My Mind About This...

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

2024/01/22

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46:18

Bonus Episode: Achieve Food Freedom with THIS Mindset...

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

2024/01/20

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49:43

Ep 139: Female Strength, Resistance Training,...

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

2024/01/19

Do female athletes require an entirely different training approach? What hidden factors influence strength and muscle growth in women? Does your menstrual cycle impact your training approach?Find out the surprising truth in today's episode!Join our free insiders list to receive an EXCLUSIVE 10-minute bonus interview with Lauren on how to start training with machine weights, cables, and eventually free weights if you are new to lifting or intimidated by the gym!Today, Philip (@witsandweights)

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6:34

Quick Wits: Best Exercises for the Shoulders (Lifting...

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

2024/01/18

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31:21

Ep 138: The Dangers of Low Protein for Longevity

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

2024/01/16

Have you heard the claim that if you eat LESS protein, you’ll live longer?In this episode, Philip (@witsandweights) debunks the low-protein myth hitting the circuit that says if you want to live longer, you need to eat a LOW PROTEIN diet. Even if it tacked on a couple of years, a low-protein diet would destroy your quality of life and your health span in those years you do have left, assuming it doesn't kill you first, and that's enough to call it dangerous. Today you will learn exactly

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4:59

Quick Wits: How to Elevate Your Fitness Game

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

2024/01/15

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6:08

Weekend Q&A: Will Training Through Soreness Hinder...

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

2024/01/13

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532 results

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