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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

23:03

How to Stop Prediabetes and Insulin Resistance...

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

2025/07/14

Get your free Nutrition 101 Guide at witsandweights.com/free to learn how to structure your nutrition (including carbs) for optimal health and body composition based on your goals.--Could everything you've been told about carbs, insulin, and managing prediabetes be completely backward?For the 96 million American adults living with prediabetes, the standard advice has been clear. Cut carbs, avoid bread, ditch fruit. But groundbreaking research reveals this approach might be keeping you stuck in

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8:21

Can Strategic Fasting Enhance Muscle Gain (Reduce Fat...

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

2025/07/12

Join the new Wits & Weights Physique University at just $27/month (was $87) - get access to training templates, course library, private community, and so much more. Podcast listeners get a custom nutrition plan FREE (normally $47) when you join by the end of July using this special link: bit.ly/podcast-new-wwpu -- Ever wondered if you could hack your bulking phase to gain more muscle and less fat? This episode answers a question from our free Facebook community that many data-driven "opti...

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52:04

Organic, Grass-Fed, and Natural - What Food Labels...

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

2025/07/11

Are you overpaying for food that’s supposed to be healthier? Have food labels like “grass-fed,” “non-GMO,” and “all-natural” been misleading you? What if the truth behind your grocery cart was simpler and way less stressful?Natalie Kovarik, a fourth-generation cattle rancher and co-host of the Discover Ag podcast, joins me to clear up the confusion. We go behind the food labels to talk about what matters when it comes to nutrition, budgeting, and values, and what’s just clever marketing. Whether

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23:42

The PERMA Framework - 5 Pillars of Positive...

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

2025/07/09

Join my email list for exclusive content on the psychology of transformation that you won't find anywhere else. Go to witsandweights.com/email--Struggling with fat loss despite knowing exactly what to do? You're not alone.The answer isn't about knowledge, it's about psychology. Learn how the PERMA framework from positive psychology reveals the 5 psychological elements that separate people who sustain their transformation from those who remain stuck.Discover how to engineer your

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39:46

7 Fat Loss Tips from 70 Years of Research | Ep 344

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

2025/07/07

Grab your free Ultimate Macros Guide ebook to implement everything covered in today's episode with specific formulas and practical steps. Go to witsandweights.com/free--What really works for fat loss?After 70 years of scientific research spanning thousands of studies and millions of participants, the truth is both simpler and more nuanced than the fitness industry would have you believe.Forget the latest fat loss hack or magic supplement. After 70 years of rigorous research (thousands of

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66:54

95% of Diets Fail, Fitness Gurus, and Your Over 40...

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

2025/07/05

What if everything you thought you knew about fitness was filtered through marketing hype rather than science? After experimenting with countless diet trends across my 20s and 30s, from Atkins to Paleo to keto and intermittent fasting, I've learned firsthand that what matters isn't finding the "one perfect approach" but building sustainable systems that work specifically for you. The fitness world has become saturated with influencers making bold but oversimplified claims. If someone tells yo...

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45:41

Blood Sugar Spikes, Carb Myths, GLP-1s, and Fat Loss...

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

2025/07/04

Grab your free Muscle-Building Nutrition Blueprint to learn how to eat for your training goals (even when managing blood sugar and eating carbs). Go to witsandweights.com/muscle–Are carbs really your enemy? Should you be training fasted? Can someone with diabetes actually build muscle and thrive?Registered dietitian and strength coach Ben Zeal, who’s been living with type 1 diabetes for over 25 years, joins me to break down some of the biggest myths in fitness and nutrition. We discuss carb fear,

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17:55

The 2-Minute Walking Hack That Builds 47% More Muscle...

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

2025/07/02

Try MacroFactor for free with code WITSANDWEIGHTS to see exactly how these walking breaks impact your daily calorie burn and support your muscle-building or fat loss goals or go to witsandweights.com/blog/macrofactor--Can you immediately increase muscle building by 47%?It's 3 PM on a Tuesday, and you've been glued to your desk since 8 AM. Your back is stiff, your energy is crashing, and you can feel that familiar tightness setting in from hours of sitting.But here's what you

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56:04

Post-Bulk Body Image Struggles and Fat Loss with a...

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

2025/06/30

Try Wits & Weights Physique University free for 2 weeks at witsandweights.com/physique - get a custom nutrition plan, live coaching calls, workout programs, and join Allan and our supportive community tackling similar fat loss and body composition challenges--Have you ever looked in the mirror and felt like you were staring at a stranger... but in a good way?That's exactly where Allan finds himself after successfully building visible muscle mass and fundamentally changing his relationship

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55:35

Lose Fat and Get Shredded with Less Effort and More...

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

2025/06/27

Grab your FREE Ultimate Macros Guide, designed for those who are serious about optimizing their physique. It's not a quick fix; it's a playbook that teaches you how to make smart eating choices, track your biofeedback, and implement gradual changes for success.–Are you chasing success but running on empty? Do your workouts feel harder yet deliver fewer results? What if your energy, not your money, is the real currency of success?I sit down with Alex Feinberg, ex-pro athlete, former Google

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19:32

Calories Are Not “Real” | Ep 339

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

2025/06/25

Get your free Nutrition 101 guide at witsandweights.com/free to understand the fundamentals of nutrition without getting lost in the weeds, including how to set up energy balance, macronutrients, and calories in a way that actually makes sense--"Calories don't exist, they're just made-up numbers.""You don't eat calories, you eat food."These statements have gained traction on social media, usually from people trying to dismiss energy balance or suggest that tracking

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24:22

Who Cares How Strong You Are? | Ep 338

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

2025/06/23

Join my free email list for exclusive mindset content or go to witsandweights.com/email--That crushing moment when you see someone warming up with what you consider your max lift. We've all been there. Your confidence evaporates, and suddenly you're questioning everything about your training, your genetics, and your worth as a lifter. But what if this entire mindset is exactly what's holding you back?Learn why your current strength numbers don't define you and how the comparison

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63:50

Forget Motivation and Do THIS for Consistent Workouts...

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

2025/06/20

Join Physique University (free for 2 weeks) to get a custom nutrition and lifestyle plan with the simple steps to start engineering your ideal physique, plus weekly coaching to commit, take action, and build momentum! –Why wait for motivation to get healthy? What if that’s exactly what’s keeping you stuck, and there’s a better way forward?I’m joined by Jenn Trepeck, host of Salad with a Side of Fries and an optimal health coach who helps people build sustainable habits, without extremes. We break

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16:36

The REAL Triggers of Chronic Inflammation | Ep 336

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

2025/06/18

Join our free Facebook community at facebook.com/groups/witsandweights--Tired of the inflammation fear-mongering? Stop obsessing over "toxic" foods and learn what actually drives chronic inflammation in your body.While fitness influencers point fingers at gluten, seed oils, and nightshades, the real culprits are hiding in plain sight... and they're not what you think.This episode dismantles the myths surrounding inflammation and reveals the true drivers of this misunderstood health

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28:36

5 Steps to Overcome Menopause Weight Loss Resistance...

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

2025/06/16

Grab your free Menopause Fat Loss Over 40 Guide to get the complete evidence-based strategy for navigating fat loss during this transition--Struggling with unexplained weight gain during perimenopause or menopause? You're not alone, and it's not just "hormones and aging."The menopause transition triggers a perfect storm of metabolic changes that go well beyond simple hormone fluctuations. Research shows us that during a specific 3.5-year window, women experience accelerated fat

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16:14

Q&A - Walking for Fat Loss, Fewer Carbs for Heavy...

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

2025/06/14

Can walking alone get you to your fat loss goals? Should you tweak your nutrition on heavy lifting days versus lighter training sessions? This bonus Q&A episode tackles two questions in the Wits & Weights Facebook group in our monthly #AskPhilip live. Jasmine asked: “How long can I keep losing fat with walking alone, and how do I ease into strength training without tanking my energy or hormones?”John asked: “On heavy deadlift days, should I eat more fats or protein instead of carbs to...

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57:20

The Biggest Training Mistakes After Novice...

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

2025/06/13

Get your free Muscle-Building Nutrition Blueprint to optimize your diet and tracking so you have the energy and recovery to maximize your lifting–Why did your strength gains stall, and what can you actually do about it? Are you overtrained or just under-recovered? And when is it time to change the program, not your goals?I’m joined by Nick Delgadillo, CEO of Starting Strength Gyms and host of the Stronger Is Better podcast. We break down what really causes lifters to hit that dreaded wall after the

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29:22

Is Fiber Useless? The Carnivore Diet Thinks So | Ep 333

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

2025/06/11

Grab your FREE Nutrition 101 Guide for Body Composition to build a flexible, evidence-based approach to eating that supports your physique goals without restriction or dogma:https://www.witsandweights.com/free/nutrition-101-guide--The carnivore diet community claims fiber is unnecessary, even harmful. But what does the science actually say?Learn why fiber does far more than "keep you regular," how eliminating it affects everything from muscle building to longevity, and how to make

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22:49

Can You Spot Reduce Belly Fat (and Other Stubborn...

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

2025/06/09

Submit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/question--Tired of hearing "spot reduction is impossible" while still struggling with stubborn belly fat, love handles, or other problem areas?Spot reduction (the idea that you can target specific fat deposits through isolated exercises) has long been dismissed as physiologically impossible. Yet many of us continue desperately doing endless crunches hoping to melt away belly fat, or

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51:00

Is THIS the Ideal Protein Bar for Lifters and...

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

2025/06/06

Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good!–How do you know what’s actually in your protein bar? Could sweet potato be the secret ingredient that changes the game?I had a conversation with Tony and Lori, the husband-and-wife team behind Muscle Up Bars, the protein bars born from a dream and built for real performance. We talk about what sets their bars apart in a crowded market: a clean ingredient list, balanced macros,

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