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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

62:35

10 Fat Loss Myths the Fitness Industry Keeps Selling...

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

2025/04/25

Get the other part of this conversation on Isaiah’s podcast “Fat Loss Forever” to hear Philip expose 10 more myths!--Think fasting fixes everything? That carbs are the enemy? Or that intuitive eating is where everyone should start?You’re not alone. You're being misled by an industry built on half-truths.Today, Isaiah Mitchell, the owner of Relentless Pursuit Coaching and host of the "Fat Loss Forever" podcast, dismantles 10 of the most persistent fat loss myths keeping you stuck. From

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38:57

Why It's Perfectly OK to Chase Aesthetics (Lose Fat...

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

2025/04/23

Join Wits & Weights Physique University and get 2 weeks free plus access to your first challenge. Transform your physique in a way that optimizes both health and aesthetics with a personalized nutrition plan and workout programs that align with your goals. Go to witsandweights.com/physique--Feeling guilty about wanting to look good? To have visible abs, a perky butt, or bulging biceps?It's time to shed that unnecessary burden. The fitness industry has created a false dichotomy between

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26:50

Are Low-Carb Diets Spiking Your Cortisol and Tanking...

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

2025/04/21

Download your free Nutrition 101 for Body Composition guide at witsandweights.com/free to learn exactly how to set up your macros (including CARBS!), calories, and meal timing to support your metabolism.--Your "healthy" low-carb diet might be secretly working against you by elevating your stress hormones and slowing your metabolism.Beyond the immediate effects of energy crashes and stalled weight loss, emerging research reveals a deeper, more concerning connection between carb restriction,

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47:24

Build Your Complete Home Gym for Under $1,000 | Bonus

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

2025/04/19

Get my free Ultimate Home Gym Guide with exact equipment recommendations, budget breakdowns, and sample layouts: https://www.witsandweights.com/free/ultimate-home-gym-guide -- Imagine waking up, throwing on your favorite workout clothes, and walking just a few steps to your fully-equipped personal training space. No commute, no waiting for equipment, no membership fees—just you and the weights, ready when you are. This is the reality of owning a home gym, and it might be more acce...

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60:15

Can You Lose Fat Without Tracking Macros? (Christina...

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

2025/04/18

Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.–Is macro tracking hiding the real reason you're stuck? What if ditching calorie counting helped you lose more fat, without the burnout?I’m joined by Christina McClurken (aka Your Healthy Bestie), a former physical therapist turned functional nutritionist. She shares her system that helps burned-out dieters

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33:42

How to Lose Fat and Gain Muscle WITHOUT Bulking or...

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

2025/04/16

Get the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recomposition--Can you lose fat and build muscle at the same time, without gaining or losing weight, but instead by eating at maintenance calories to achieve the holy grail of body recomposition (aka "body recomp")?Jeff Hoehn of The Mind Muscle Connection podcast and I break down what's possible and how to adjust your diet

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28:37

Preserving Muscle on GLP-1 Weight Loss Medications...

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

2025/04/14

Get your free 15-minute Rapid Nutrition Assessment to identify your biggest nutrition challenge and get a personalized action plan to optimize your approach, whether you're considering GLP-1s, currently using them, or transitioning off (or go to witsandweights.com and click "Free Nutrition Audit")--Millions of people are experiencing dramatic weight loss results with GLP-1 medications like Ozempic, Wegovy, and Mounjaro, but there's a catch that many doctors aren't

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60:54

How Women Can Build More Muscle and Gym Confidence...

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

2025/04/11

Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.–Are you putting in the work, but muscle growth feels impossible? Are you secretly blaming hormones, age, or your DNA? What if your struggle isn't about effort but about your approach?I interview Holly Baxter, world champion bodybuilder and registered dietitian to cut through the misinformation and reveal

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32:19

Does the Perfect Fat Loss Plan Exist? (Black vs. Blue...

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

2025/04/09

Get your free 2-week trial of Physique University where I teach a complete system for transforming your body using evidence-based strategies and engineering principles. Go to witsandweights.com/physique--You've tried following your calories and macros perfectly, the "perfect" fat loss plan, a meal plan, or a diet where you have to eat specific foods or eat at certain times (like keto, carnivore, or intermittent fasting)...But then life happens and you fall short. Why do these

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29:29

8 Fat Loss Strategies if Your Metabolism is Really...

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

2025/04/07

Get your free Nutrition 101 for Body Composition guide to setup your diet, calories, macros, meal timing/frequency, and more for fat loss, muscle building, and maintenance or go to witsandweights.com/free--Is your metabolism REALLY low?If you've been doing everything right... strength training consistently, eating well, walking 8-10K steps daily, managing stress and sleep...Yet your metabolism seems stubbornly slower than everyone else's...This episode will help you create a successful fat

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49:57

You’re Doing Everything Right… So Why Is Your Body...

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

2025/04/04

You’re tracking your macros, crushing your lifts, and doing everything right. So why aren’t you seeing results? What’s holding you back?I bring on Adam Badger to dig deep into how stress can completely override even the best fitness strategies. We talk about strategies on how to break plateaus, uncover emotional patterns that sabotage progress, and build habits to manage stress.Adam Badger is a fitness coach and founder of Badger Strength. With over a decade of experience and hundreds of

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33:24

The Hidden Triggers Making You Overeat Without...

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

2025/04/02

Get the other part of this conversation on Sarah's podcast "Don't Call Me Skinny" to hear Philip discussing the data/systems side of emotional eating--Ever find yourself demolishing a pint of ice cream after a stressful day even though you weren't physically hungry?Your problem isn't lack of willpower – it's invisible emotional triggers hijacking your eating decisions without your conscious awareness.Today, Sarah Krieger of the "Don't Call Me Skinny"

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36:21

Metabolism Slowing Down with Age? What is REALLY...

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

2025/03/31

Join Wits & Weights Physique University with 2 weeks FREE + your first challenge free--Discover whether your metabolism actually slows down with age and what's really causing those body composition changes you're experiencing.Learn 8 evidence-based strategies to maintain or even boost your metabolism regardless of age.Main Takeaways:The surprising truth about metabolism and aging that contradicts what most fitness "experts" have been telling youThe hidden factors that make it

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65:36

How Strength Training Enhances Mental Toughness and...

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

2025/03/28

Download my free Fat Loss & Muscle Gain Nutrition guide to setup your calories, macros, meal timing, and more to eliminate the guesswork and improve your physique and body composition.—Feeling overwhelmed, burnt out, or stuck in your head? What if the key to unlocking your mental resilience isn’t talk therapy but lifting weights?I talk to Amanda Nigg, aka the FarmFit Momma, about how strength training helped her recover after losing everything in a devastating fire. We discuss how doing hard

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48:28

Epic Q&A - 30 Nutrition & Training Questions Answered...

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

2025/03/26

Submit your question and get featured on a future Q&A or dedicated episode or go to witsandweights.com/question---It's our 300th episode, so we're doing an epic Q&A!Like King Leonidas facing the Persian army, we're battling fitness misinformation with 30 razor-sharp answers to your most burning questions.I'm tackling supplement efficacy, training myths, nutrition controversies, and the truth about building muscle and losing fat... all with the brutal efficiency of a

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30:04

Your Macro Tracking App is Too "Dumb" for Real Fat...

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

2025/03/24

Try MacroFactor for free with code WITSANDWEIGHTS.--Meticulously tracking your food but still not seeing results? You're not alone—and it's probably not your fault. Most calorie tracking and food logging apps are fundamentally flawed, using static formulas that never adjust to your body's changing metabolism. When you sign up for MyFitnessPal, Lose It, or Chronometer, they calculate your calorie needs once and never revisit them, despite the fact that your metabolism constantly adapts

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54:00

Does Cycle Syncing Your Workouts & Nutrition Actually...

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

2025/03/21

Download my new Strength Training for Hormone Health guide to optimize hormones, boost your metabolism, and maintain muscle mass for life.—Does your menstrual cycle impact how you should train and eat? Or is "cycle syncing" another wellness trend designed to sell programs?Dietitian Jillian Greaves and I cut through the cycle syncing hype - what works, what's just marketing hype, and how to support your body throughout your cycle. We break down the science behind hormonal fluctuations

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46:56

Strength vs. Hypertrophy (The 65% Threshold for...

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

2025/03/19

Download a FREE set of 8 strength and physique-focused workout programs from Physique University for 3 vs. 4 days, novice vs. intermediate, a built in log, form videos, and exercise substitutions for all types of equipment (barbell, dumbbells, machines, bodyweight) at witsandweights.com/free--Why does always chasing maximum STRENGTH seem to limit muscle development, while always focusing on building MUSCLE doesn't deliver the strength gains you want? This paradox frustrates countless lifters,

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31:51

The Most CRITICAL Skill for Sustainable Fat Loss | Ep...

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

2025/03/17

Get 2 weeks free + your first trial in the Physique University, the program that helps ambitious individuals master the approach discussed in this episode with personalized guidance and community support at witsandweights.com/physique--Frustrated by lack of progress despite tracking, training, and eating right? Learn why the most critical skill for sustainable fat loss isn't what you eat or how you train, but something far more powerful that most people completely overlook.Without this skill,

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49:09

How Melanie Dropped From 24% to 16% Body Fat (and...

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

2025/03/14

Book a FREE 15-minute Rapid Nutrition Assessment to audit your training and nutrition strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.—Can you build muscle while losing fat, or is it just a myth? What if shifting your focus from aesthetics to performance is the missing piece?I sit down with my client Melanie, who transformed her body by aligning her training, nutrition, and mindset. She dropped from over 24% to 16% body fat while

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528 results

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