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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 is one of the best fitness podcasts for evidence-based nutrition and fitness strategies. We cut through the noise and deconstruct health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time.Evidence-based nutrition coach Philip Pape explores efficient strength training, nutrition, and lifestyle strategies to optimize

health & fitness nutrition

All Episodes

10:56

The Fat Loss TRAP (Why You ALWAYS Gain the Weight Back)

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

2026/01/18

Register for the Get Lean in 45 Days Workshop to get my complete 45-day fat loss protocol (6-week mini-cut) with a built-in exit strategy so you can drop 8-12 lbs before summer and actually keep it off. https://live.witsandweights.com/ -- You've lost weight before, right? The problem is... you probably gained it all back. Multiple times anyone? 🙋‍♀️🙋‍♂️ That's because most weight loss attempts fall into THIS fat loss trap. These mistakes GUARANTEE a rebound... but this doesn't have to

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46:44

Can THIS Plant Extract Activate GLP-1 Like Ozempic?...

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

2026/01/16

Try Calocurb natural appetite support backed by clinical research. Get 10% off your first order at https://witsandweights.com/calocurb—Why does hunger sabotage weight loss even with perfect macros? Is appetite control really about discipline or hormone health?Body recomp, weight loss, and building muscle get complicated fast when appetite refuses to cooperate. I dug into the real biology behind hunger with Sarah Kennedy, founder and CEO of Calocurb, to explore how the gut and brain regulate appetite

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36:20

2 Biggest Causes of Belly Fat, Sugar Cravings, and...

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

2026/01/14

Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:https://witsandweights.com/calocurb--One bad night of sleep can increase your calorie intake by up to 500 calories.Chronic stress drives fat specifically to your belly. And both of these hijack the exact hunger hormones that control whether you feel satisfied or ravenous, even when your nutrition looks perfect on paper.Discover how sleep deprivation

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5:40

Brand New 6-Week FAT LOSS Workout Program...

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

2026/01/13

Get the new CHISEL fat loss workout program (when you register for the Get Lean in 45 Days Workshop) along with my complete 45-day fat loss protocol (6-week mini-cut) to drop 8-12 lbs before summer and actually keep it off. https://live.witsandweights.com/ -- Introducing CHISEL, a flexible 4-day upper/lower fat loss workout program built to preserve muscle and strength during a calorie deficit. This training template pairs heavy work with volume, clear progression, and biofeedback checks, and...

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34:09

Hunger Hormones Controlling Your Fat Loss (Ghrelin,...

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

2026/01/12

Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:https://witsandweights.com/calocurb--Your body is fighting your fat loss, and it's not a willpower problem.When you diet, ghrelin spikes to make you hungrier, leptin crashes so your brain thinks you're starving, and GLP-1 drops so meals stop filling you up. Understanding these hunger hormones is the difference between white-knuckling through

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54:48

Midlife Metabolism Myths That Keep You Stuck (and How...

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

2026/01/11

Enjoying the show? Leave a rating (and review) in your podcast app to help more people discover evidence-based fitness information... and let me know if you want more bonus episodes like this one! -- This is my conversation with Zora Benhamou on her podcast Hack My Age. Zora is a gerontologist and menopause coach who works with women navigating perimenopause and postmenopause. We dig into why your metabolism isn't actually slowing down the way you think, what's really behind that midlife weig...

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55:42

The Forgotten Thyroid Hormone That Supercharges Fat...

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

2026/01/09

Want to drop 8-12 lbs before summer without crash dieting or losing muscle? Join the Get Lean in 45 Days Workshop on January 20th. Includes replay, fat loss workout program, custom macros, and complete 45-day protocol.—Are you lifting weights, tracking macros, and still stuck with stubborn fat? What if your labs look “normal” but your metabolism feels broken?Body recomp is supposed to feel simpler when you train hard and eat well, yet many people chasing weight loss and muscle building feel stuck. I

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25:59

Lose Fat Without Hunger Using Protein, Fiber, and...

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

2026/01/07

Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:https://witsandweights.com/calocurb--Can you lose fat without all the hunger?Maybe you're eating fewer calories than ever but somehow hungrier than ever, and it feels like a vicious cycle that prevents you from losing weight or stalls out your metabolism.Discover the satiety hierarchy that explains why some foods keep you full for hours while

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40:37

Why You're Always HUNGRY on a Diet (7 Mistakes...

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

2026/01/05

Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:https://witsandweights.com/calocurb--Are you constantly HUNGRY? Battling cravings, feeling like your body is pushing back hard?You're in a calorie deficit, doing everything right (tracking your food, hitting the gym, staying consistent), yet you're ravenous and not sure what to do.This episode kicks off our 8-part Appetite Series with the

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42:42

Metabolism 101 (The Science Behind Fat Loss and...

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

2026/01/02

Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone and Android. Build muscle, lose fat, and get stronger with daily personalized guidance:https://witsandweights.com/app--Why do some people eat more and stay lean while others diet nonstop and still struggle? Is your metabolism actually slow, or have you trained it to fight you?I dive into the real science of metabolism, body recomp, and why most weight

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41:02

7 Ways to Lose Fat That ACTUALLY Work | Ep 420

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

2025/12/31

Check out the new Fitness Lab app (iPhone and Android) to get personalized guidance on your fat loss, nutrition, and training... all in one place, with 20% off through January 2nd: https://witsandweights.com/app--Most people fail at fat loss not because they lack willpower, but because they're following strategies that don't work (or that backfire).In this replay of one of our most popular episodes, discover 7 evidence-based fat loss principles from 70 years of research and how to apply

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32:30

The Case for Building Muscle FIRST in 2026 (Why...

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

2025/12/29

Join Physique University to get fat loss coaching, community support, and access to the "Get Lean in 45 Days" workshop on January 20th, a complete framework for executing a short, aggressive, muscle-sparing cut that actually works:https://witsandweights.com/physique--Every January, millions start cutting calories. By March, most have quit... frustrated, tired, and no leaner than before. The problem isn't discipline. It's that they're trying to diet their way into a body they

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41:07

Why Building Muscle Beats Weight Loss for Body Recomp...

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

2025/12/26

Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone and Android. Build muscle, lose fat, and get stronger with daily personalized guidance.—Body recomp, build muscle, and lose fat without wrecking your metabolism. Have you ever wondered why weight loss leaves you smaller but not better? What if muscle, not weight loss, is the real driver of transformation?I break down why chasing the scale backfires and

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28:43

How Much Training Volume You REALLY Need to Build...

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

2025/12/24

Check out the new Fitness Lab app (iPhone and Android) to get personalized guidance on your training volume, recovery, and nutrition... all in one place, with 20% off through January 2nd:https://witsandweights.com/app--Most lifters are either doing too little volume to stimulate muscle growth or piling on so much that they're just accumulating fatigue without results. If you're hitting the gym consistently but not seeing the gains you want, your training volume is probably the problem.In

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28:01

"I'm in a Calorie Deficit and Can't Lose Weight" Is...

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

2025/12/22

Get personalized AI-powered coaching that identifies your exact fat loss plateau and gives you the specific fix you need. Try Fitness Lab (20% off through January 2nd) at:https://witsandweights.com/app--You cannot be in a true calorie deficit and still not lose weight. It's physiologically impossible.If you're eating less than you're burning but fat loss is not happening, something's disconnected between what you think is true and what's actually happening in your

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25:47

Q&A - 15 Questions On Strength Training Over 40, Body...

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

2025/12/21

Get 20% off Fitness Lab through January 2nd. Take the free 2-minute quiz to see your complete custom plan before you pay anything: https://witsandweights.com/app -- Since launching Fitness Lab in November, I've gotten dozens of questions about how it works, who it's for, and how it fits with your existing tools and routines. So I chose the 15 of the most common to answer in this episode! I'm already tracking macros in MacroFactor/Cronometer/MyFitnessPal. Do I need to stop using that?How does ...

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54:30

Training Through Injury and Adversity Without Losing...

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

2025/12/19

Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone (with Apple Health integration!) and Android. Build muscle, lose fat, and get stronger with daily personalized guidance.—Are injuries holding back your body recomp goals? How do you keep lifting weights when strength training never feels perfect?I sat down with Anthony Bryan, a Guinness World Record holder and double world champion in para athletics, to

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41:07

How to Adjust Strength Training for Fat Loss (Build...

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

2025/12/17

Get 20% off Fitness Lab from December 17 to January 2. Take the 2-minute quiz to see if AI-powered coaching can help you adjust your strength training during fat loss, preserve muscle while losing weight, and make smarter decisions about volume, intensity, and recovery—all personalized to your data and goals:https://witsandweights.com/app--How do you train for fat loss? Most people screw this up by making disastrous training adjustments like switching to high reps, dropping intensity, or adding

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44:47

5 Nutrition Mistakes That Kill Body Recomp (Calories...

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

2025/12/15

Get 20% off Fitness Lab to receive AI-powered coaching that analyzes your meal patterns, identifies missing nutrient density, and adapts your training and nutrition based on biofeedback. Use this special link for 20% off:https://bit.ly/fitness-lab-pod20--Most people build their nutrition from the top down: calories first, macros second, micronutrients as an afterthought. That approach works from a pure energy balance and weight loss perspective but often collapses during body recomposition when

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55:07

THYROID Markers Your Doctor Ignores That Stall...

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

2025/12/12

Get Fitness Lab, the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance. Special link for podcast listeners (20% off):https://bit.ly/fitness-lab-pod20—Why does body recomp stall even when you lift weights, track macros, and eat for nutrition and fitness? What if your thyroid is slowing metabolism, limiting muscle building, and making it harder to lose fat? Dr. Eric Osansky breaks down the real markers

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