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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

34:31

The Blue Zone Hoax (and Other Diet Myths That Won’t...

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

2025/06/04

Join the Wits & Weights Facebook Group for evidence-based support and community, plus live Q&As and exclusive content--Learn about one of the biggest nutrition hoaxes of our generation - the famed Blue Zones, where people supposedly live extraordinarily long lives due to their traditional diets and lifestyles.When demographer Dr. Saul Justin Newman examined the data behind these celebrated longevity hotspots, what he discovered was shocking. Those regions with the most reported

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4:30

Progressive Overload (Plus the Protein Giveaway...

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

2025/06/03

Register FREE for today's live workshop on Progressive Overload by joining Wits & Weights Physique University (WWPU). Get your first 2 weeks free, including today's free training, this month's challenge, and all the other goodies to help you lose fat, build muscle, and build your ideal physique: http://witsandweights.com/physique We're announcing this month's podcast review giveaway toward the end of the episode. Just send me an email to claim your prize! -- Understanding how to increase ...

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51:31

Lean Bulk to Gain Muscle at 68 Despite Shoulder...

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

2025/06/02

Join WWPU (Wits & Weights Physique University) to get a tailored nutrition and training system to lose fat and build muscle (at any age) - first two weeks free:https://witsandweights.com/physique--"You're too old to build muscle." "With injuries like that, you should stop lifting weights." Have you heard these discouraging statements from doctors, trainers, or well-meaning friends, either yourself or older adults in your life?We are shattering these harmful myths through

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52:11

Can You Eat "Clean" Without Food Guilt in an...

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

2025/05/30

Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good!–Are you stuck in a cycle of guilt every time you eat something “off plan”? Do food rules make grocery shopping feel like a minefield? Alana Bonnemann, a naturopathic nutritionist and host of the Health After 30 podcast, joins me to talk about the rising culture of food fear and how to escape it. We unpack why our relationship with food often feels so complicated, the role of

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23:30

Lose Fat vs. Burn Fat (Randle Cycle, Low-Carb, and...

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

2025/05/28

⭐ Leave a 5-star review on Apple Podcasts (by May 31) for a chance to win a free protein supplement in our monthly giveaway!--Confused about "fat burning" versus actual fat loss? Learn why you can be "burning fat" during workouts while not losing body fat.Today I break down the difference between fat oxidation (using fat for fuel) and fat loss (reducing stored body fat) that most people misunderstand.You'll discover how the Randle Cycle affects metabolism, why fasted cardio

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30:43

The 3+3 Model of Optimal Fat Loss | Ep 326

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

2025/05/26

Download my free Nutrition 101 for Body Composition guide to implement these principles with exact calorie and macro targets:https://www.witsandweights.com/free/nutrition-101-guide--Tired of regaining the weight or losing muscle every time you diet? Sick of feeling like garbage during fat loss phases?Today I'm breaking down The 3+3 Model, a science-based framework for optimal fat loss that separates what you absolutely need from what's just nice to have.Learn the 3 foundational elements

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49:55

The 98% Success Method to Go Alcohol-Free and Get...

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

2025/05/23

Join Physique University (free for 2 weeks) to engineer your best physique using our science-based fat loss and muscle-building blueprint.–Do you feel like alcohol helps you relax? What if it’s quietly sabotaging your fitness, sleep, and focus? I welcome James Swanwick, former ESPN anchor and founder of Alcohol-Free Lifestyle, and we talk about why so many smart, health-focused people still drink, even when they know it’s holding them back. James breaks down the hidden impact alcohol has on your

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27:02

How the "Weekend Diet" Accelerates Fat Loss and...

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

2025/05/21

Download the FREE Precision Fat Loss Guide to choose one of 6 strategies designed for your experience, goals, and lifestyle:witsandweights.com/free--What if shifting WHEN you eat could accelerate your fat loss results?Most of us tackle dieting by reducing calories evenly each day, but research suggests there may be a more effective approach (and it's easy and even fun to implement).Learn about a fascinating study that tested weekend refeeds against traditional daily restriction... with

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37:17

Why Perimenopause Fat Loss Feels Harder After 40...

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

2025/05/19

Get the other side of this powerful conversation on Brooke’s podcast ”Fitness Simplified,” where she interviews Philip on the muscle and metabolism side of perimenopause fat loss.--Are you over 40, doing everything right, but your belly fat won’t budge?You’re not crazy. Perimenopause changes your entire physiology, and the old rules no longer apply. In this episode, Brooke Davis, founder of Elysian Women’s Wellness and host of the ”Fitness Simplified” podcast, joins Philip to unpack the real reason

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61:56

My Escape from Low-Carb Diets to More Energy, Muscle,...

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

2025/05/16

Join our FREE Wits & Weights Facebook group to connect with other listeners who are applying these evidence-based approaches to their fitness journey (or search “Wits & Weights” on Facebook)–Have you tried to eat more freely, but old low-carb rules keep creeping in?What if the real issue isn’t carbs at all, but your identity?I share the raw truth of my journey from strict keto and paleo to happily eating over 300 grams of carbs a day without guilt, without bloat, and with better results than

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28:51

The Hidden Roadblock That Stalled My Metabolism and...

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

2025/05/14

Love the podcast? Support the show (for as little as $3/mo) and keep it completely ad-free with no "hidden" episodes! Go to:https://www.buzzsprout.com/1870546/support--If you're struggling with fat loss that's slower than expected despite doing "everything right," this episode helps you figure out why.I discuss my personal experience in my recent 7-week mini-cut and how a seemingly minor change in daily habits became the limiting factor, resulting in slower fat loss

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25:43

Strength Training with Back Problems (Lifting "Heavy"...

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

2025/05/12

Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question--If you have back issues, you might think heavy lifting isn't for you. Millions of people struggling with back pain believe they should avoid challenging exercises - especially heavy lifting. But what if avoiding heavier weights is actually keeping you from building the strong, resilient body and back that you need? Today we're answering a listener question from Kristen (a 51-year

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55:49

How She Lost 100 Pounds in Perimenopause and is...

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

2025/05/09

Join WWPU (Wits & Weights Physique University) to learn evidence-based approaches to building muscle and losing fat at any age. From strategies for women during peri/postmenopause to step-by-step systems for body composition... all designed to help you achieve your goals without confusion or misinformation. Learn more:https://witsandweights.com/physique--"You can't build muscle during perimenopause." How many women have heard this discouraging statement from doctors, trainers, or

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6:47

Lose 3-7 Pounds in 2 Weeks for Summer (Rapid Fat Loss...

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

2025/05/08

Sign up for the Fat Loss Blitz challenge to lose 3-7 pounds of fat in 2 weeks for the summer: http://witsandweights.com/physique -- Is there a FASTER way to lose fat without sacrificing your hard-earned muscle? Yes! It's called the "micro-cut" and the goal is to lose between 3 and 7 lbs of fat in just 2 weeks. But there's a catch... Rapid fat loss is a more aggressive alternative for those who've already mastered the basics (training, tracking, protein, walking, and NOT dieting recently...

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31:21

How to Build Muscle Despite Injuries and Limited...

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

2025/05/07

Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question--Ever feel like your strength training goals are slipping away because of nagging injuries or mobility limitations? That persistent shoulder pain during pressing, the foot injury that flares up when walking, or those mobility restrictions that make certain movements feel impossible can be incredibly frustrating. But what if these challenges aren't roadblocks but redirections?Today

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48:06

Using Data to Break Free from Emotional Eating...

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

2025/05/05

Ever wonder why you keep eating when you're not actually hungry? The battle between emotions and rational decisions plays out most visibly in our eating habits, causing you to go "off track" (and sometimes way "off the rails"). Sound familiar?Today's episode explores emotional eating through a completely different lens... using data and structure to identify patterns and solutions so you can stop flying blind and finally conquer emotional eating.You'll discover why

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37:36

Can You Prioritize Health & Longevity and Still Build...

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

2025/05/02

Get the other part of this conversation on Anna’s podcast “Get Strong and Healthy” where Philip breaks down how to train for aesthetics without sacrificing your health.--Are you healthy just because you look the part? Strong from the outside but running on empty? Chasing steps, supplements, and skinny without feeling your best?If you’ve been chasing surface-level goals, it might be time to rethink what true vitality looks like.Today, Anna Clough, founder of Strong and Healthy and host of the “Get

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27:27

Should You Lose Fat, Build Muscle, or Maintain?...

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

2025/04/30

Book your FREE 15-minute Rapid Nutrition Assessment (not a sales pitch) and have me personally audit your training and nutrition approach or go to witsandweights.com and click "Free Nutrition Audit"--Feeling stuck between competing fitness goals? Unsure whether to focus on fat loss, muscle building, or maintenance?In this episode, I share a real live recording of a 15-minute Rapid Nutrition Assessment with Sam, who wasn't sure which direction to take her fitness journey next despite

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72:18

Your Secret Weapon for Fat Loss is NOT a Calorie...

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

2025/04/28

Is fat loss really made in the kitchen (combined with strength training)?Or do we have it backward?This episode examines why building muscle must be your first priority for any successful physique transformation... even before worrying about calorie deficits or macros.You'll discover how strength training creates the metabolic foundation that makes fat loss dramatically easier, why muscle tissue acts as your body's "glucose sink" improving insulin sensitivity, and how this

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4:47

When "Putting in the Reps" Doesn't Work | Bonus

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

2025/04/26

→ Join Physique University: https://physique.witsandweights.com/ -- The advice to "just put in the reps" sounds motivating, but does it always work? Today I'm sharing something interesting, something sad, and calling some people out. Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As &

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