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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

56:09

Q&A - Women Over 50 Strength Training and Fat Loss...

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

2025/11/12

Join the early access list for my new Fitness Lab app, the #1 adaptive training and nutrition app that evolves with your progress, recovery, and lifestyle so you can build muscle and lose fat over 40 with science-based AI coaching:https://witsandweights.com/email--Struggling to build muscle or lose fat after 50, even though you’re lifting weights and eating protein? Think your metabolism or hormones are to blame? You’re not alone.I team up with fitness coach Pam Sherman to answer your most pressing

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33:04

How Much Protein You Really Need to Build Muscle (Not...

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

2025/11/10

Optimize your recovery where it matters most—in bed. Get Cozy Earth's temperature-regulating bamboo sheets that help you sleep deeper and recover faster from training. 100-night trial, 10-year warranty. Get 20% off with code WITSANDWEIGHTS... because you can't build muscle without quality sleep:https://witsandweights.com/cozyearth--How much protein do you need to build and maintain muscle?Do you need to hit the "leucine threshold" for muscle protein synthesis?Is there an

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3:16

Something BIG is Coming...

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

2025/11/09

I've been building something for the few months. Something that's going to change how you approach building muscle and losing fat after 40. I'm not telling you what it is yet. But if you want the first preview tomorrow, join my email list at https://witsandweights.com/email More coming this week. Support the show 🔥 Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies) 🩸 Book a Performance Bloodwork Analysis to find out what's

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56:50

The Most CRITICAL Meta-Skill for Fitness Consistency...

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

2025/11/07

Want to build your fitness meta-skills? ⁠⁠⁠Join Physique University and get a FREE custom nutrition plan using code FREEPLAN at:https://physique.witsandweights.com/—Why do so many people who know how to lift weights, track macros, and prioritize recovery still struggle to stay consistent long term? How do you design a fitness system that actually survives the chaos of real life? And what hidden “meta skills” separate lifelong success from endless restarts?Alan Lazaros, CEO and co-host of Next Level

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36:42

The Hypertrophy Hierarchy (Which Training Variables...

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

2025/11/05

Get your free Strength Training for Hormone Health guide at witsandweights.com/free to learn how to structure your training to support healthy hormone levels as you age, applying the principles from this episode.--Every week there's new advice about training. Train to failure. Don't train to failure. Do more volume. No, you're overtraining. Meanwhile, you're stuck making zero progress because nobody's telling you what actually matters.Today, Philip ranks the 5 training

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38:22

5 Body Recomp Mistakes (Why You're Not Losing Fat or...

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

2025/11/03

Get Cozy Earth temperature-cooling sheets at witsandweights.com/cozyearth and use code WITSANDWEIGHTS for 20% offJoin the 6-Week Strong Finish Challenge starting November 18th at witsandweights.com/physique and use code FREEPLAN for a custom nutrition plan. Learn to maintain your strength and body composition through the holidays using flexible systems (optimal, minimum, and bailout strategies) instead of rigid plans that collapse under pressure.--Your body isn't listening. You train

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90:57

The RAW TRUTH About Fitness, AI, and Influencers...

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

2025/10/31

Love what you’re hearing from Adam? Take the guesswork out of training with the MAPS workout programs from Mind Pump.—Ever feel like the more fitness podcasts you listen to, the less you know about how to build muscle, lose fat, and actually see progress? Are AI tools and influencers helping your nutrition and fitness goals, or just creating more noise? If you want real results with body recomp and strength training, this episode cuts through the confusion.I sit down with Adam Schafer, co-founder of

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47:18

Why Now Is the PERFECT Time to Build Muscle Over 40 |...

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

2025/10/29

Get your free Muscle-Building Nutrition Blueprint to optimize your protein intake, calories, and meal timing for maximum muscle growth at any age:https://witsandweights.com/muscle--Can you still build that much muscle in your 40s and beyond?Discover why strength training over 40 might actually be your BEST opportunity to build serious muscle and strength.Learn the evidence-based science showing that muscle tissue remains highly responsive to training well into old age, why midlife gives you

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24:54

The Alcohol Cancer Report Cover Up | Ep 392

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

2025/10/27

Get your free Eating Out Guide to make smart nutrition choices at restaurants and handle social drinking situations while staying on track with your body composition goals:https://witsandweights.com/free--Your tax dollars paid for a government study on alcohol and cancer. Scientists completed it. Then it disappeared.Discover why a major health study was buried, what the evidence-based research actually reveals about alcohol's cancer risk, and how this impacts your nutrition choices and

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94:57

How Can We Trust Hypertrophy and Nutrition Science?...

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

2025/10/24

Build muscle and lose fat with evidence-based fitness. Free custom plan when you join Physique University (code: FREEPLAN): witsandweights.com/physique—How can you tell when science is solid and when it’s just being sold to you?Dr. Eric Helms returns for his third appearance to unpack how we interpret fitness research, why “evidence-based” doesn’t always mean “accurate,” and what it really takes to think critically about the information you consume.We break down the philosophy of knowledge and why

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30:40

7 Tips to Save 200 Hours in the Gym (Without Losing...

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

2025/10/22

Join Physique University and get the IGNITE 4-Day Time-Saving Workout Program (use code FREEPLAN for a custom nutrition plan when you join)--Can you cut your gym time by 40 to 50% while still training effectively to build strength and muscle?Learn 7 research-backed strategies to help you save tons of time with your workouts to reclaim up to 200 hours a year without sacrificing results.Timestamps:0:00 - Too much time in the gym? 4:52 - Tip 1: Cut exercise bloat 7:54 - Tip 2: Prioritize compound lifts

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30:33

The Myth of Reverse Dieting (Do THIS Instead) | Ep 389

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

2025/10/20

Join the 10-Week Recovery Diet Workshop tomorrow (Tuesday, October 21) at noon Eastern. Get the complete evidence-based protocol for metabolic recovery without reverse dieting. Just $27 includes the full workshop, replay, 20-page protocol workbook, and bonuses.Register at: http://live.witsandweights.com--Reverse dieting promises to "fix" your suppressed (or "broken") metabolism through gradual calorie increases, but does it actually work?Is it the most efficient way to

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5:16

Why You Gained 5 Pounds in 3 Days (And Why It's Not Fat)

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

2025/10/19

The scale jumps 3–5 pounds after you start eating more and your brain screams, “I knew it, fat gain!” Not so fast. We break down the real reasons behind that early spike and show you how to navigate the first two weeks with confidence (instead of fear). Why does the scale goe up 3-5 pounds or more so quickly? What's actually happening physiologically, and why do most people reverse course right when they should hold steady? If you've ever tried to "eat more" (reverse diet) and felt like...

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59:06

Pain-Free Knees, Low Back, and Shoulders for Training...

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

2025/10/17

Get John’s new book Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body—Knees sore? Back tight? Shoulders giving out? You’re not broken, you’re just missing the system your body was built on.I talk with Dr. John Rusin, an internationally recognized strength coach, physical therapist, and author of Pain-Free Performance, about how to train hard without breaking down.John reveals why your knees, back, and shoulders fail together, and how the "pillar" (your hips,

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31:55

Why You Can't Lose Weight on 1200 Calories (And What...

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

2025/10/15

Ready to escape the low-calorie trap and eat 400-800+ more calories while maintaining your body composition?Join the 10-Week Recovery Diet Workshop on Tuesday, October 21st at 12pm Eastern and get the complete protocol workbook plus 30 days in Physique University for just $27: https://live.witsandweights.com--Are eating very low calories, yet the scale won't budge, your energy is in the tank, and you're terrified to eat more?Discover what's going on with your metabolism, why

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11:40

Women's Hormone Testing, Treatment, & Q&A

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

2025/10/14

Register for the Live Q&A with Karen Martel taking place TODAY, October 14 at 12p ET / 9a PT, only in Physique University (replay available if you're listening to this later). Use code FREEPLAN to get a free custom nutrition plan when you join at physique.witsandweights.com Get hormone creams and oils without a prescription at witsandweights.com/karenmartel (use code WITSANDWEIGHTS for 10% off) -- Enjoy this short replay (from Ep 135) with hormone specialist Karen Martel on how women shou...

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40:59

Body Positivity vs. Healthy Habits (You Can Have...

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

2025/10/13

Track your nutrition without shame or judgment. MacroFactor learns your metabolism and adjusts to what's actually happening with your body with no guilt, no moral judgment, just data. Try it free with code WITSANDWEIGHTS: https://bit.ly/philipmacrofactor--Can you love your body and still want to change it?For years we've been caught between two extremes: the body positivity camp that says any discussion of weight is harmful, and the traditional fitness world that makes you feel guilty for

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8:46

Can You Build Size AND Strength?

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

2025/10/12

Can you train for both muscle size and strength at the same time, or do you have to choose one? In this bonus from the Facebook Group Monthly Q&A, I answer Mike's question about powerbuilding and whether it's possible to optimize for both goals simultaneously. To ask your own question or get the other 3 answers this month (on balancing running, lifting, and plyos when time is tight, the creatine/coffee debate, and de-bloating after indulging in fun foods), join the free Facebook group: ht...

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53:30

Can You Be a Hybrid Athlete Without Losing Muscle?...

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

2025/10/10

Download the Adaptive Cardio Workshop, cardio planning guide, training templates, and get a custom nutrition plan at live.witsandweights.com/adaptive-cardio—Can cardio really kill your gains? What if the truth is the exact opposite? Could you actually build muscle and endurance at the same time, without sacrificing either?I am joined by Kris Gethin, a pro bodybuilder, Ironman finisher, and endurance athlete, to destroy the myth that “cardio ruins muscle.” Kris shares how he transformed from a

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32:51

Build Muscle Without BULKING for "Lean Gains" | Ep 384

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

2025/10/08

Join Physique University for our new IGNITE 🔥 training template (4-day upper/lower time-saving split) - use code FREEPLAN for a free custom nutrition plan when you join: https://witsandweights.com/physique--You MUST "bulk" to build muscle... right?Eat more, gain weight, accept getting fluffy, then cut it all off later with a fat loss phase... right?Not necessarily.What if bulking is inefficient for YOUR goals? What if you could build muscle while staying lean year-round?Learn why you

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