Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

1 Creator

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 why they call him the Physique Engineer).
From restrictive fad diets to ineffective workouts and hyped-up supplements, there's no shortage of confusing information out there.
Getting in the best shape of your life doesn't have to be complicated or time-consuming. By using your WITS (mindset and systems!) and lifting WEIGHTS (efficiently!), you can build muscle, lose stubborn fat, and achieve and maintain your dream physique.
We bring you smart and efficient strategies for movement, metabolism, muscle, and mindset. You'll learn:
- Why fat loss is more important than weight loss for health and physique
- Why all the macros (protein, fats, and yes even carbs) are critical to body composition
- Why you don't need to spend more than 3 hours in the gym each week to get incredible results
- Why muscle (not weight loss) is the key to medicine, obesity, and longevity
- Why age and hormones (even in menopause) don't matter with the right lifestyle
- How the "hidden" psychology of your mind can unlock more personal (and physical) growth than you ever thought possible, and how to tap into that mindset
If you're ready to separate fact from fiction, learn what actually works, and put in the intelligent work, hit that "follow" button and let's engineer your best physique ever!

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Top 10 Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters Episodes

Goodpods has curated a list of the 10 best Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters episode by adding your comments to the episode page.

Ep 122: Cholesterol for Building Muscle (Eggs and Gains)

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

11/14/23 • 24 min

What is the link between cholesterol and muscle growth?
Today, we will explore whether increasing dietary cholesterol can promote muscle growth and strength gains. In several studies, higher cholesterol intake has been linked to increased lean mass and strength, potentially by improving muscle cell integrity and boosting repair signaling pathways. We know that dietary cholesterol does not negatively impact blood cholesterol or heart disease risk, though stay tuned for one thing in your diet that might. Today is all about the muscle-building side of cholesterol.
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Click here to apply for coaching!
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Today you’ll learn all about:
[2:37] Myth on the effects of dietary cholesterol
[5:12] Dietary cholesterol and muscle gain
[13:40] The effect of higher cholesterol intake
[15:01] The effects of statins
[16:01] Lower cholesterol intake of vegetarians
[17:45] Sources of cholesterol
[23:30] Outro
Episode resources:

Join the Wits & Weights email list
Meno Henselman's article “Is cholesterol the forgotten anabolic?”

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 & support
👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram
📱 Try MacroFactor for free with code WITSANDWEIGHTS.
🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs
🫙 Get 20% off Legion supplements with code WITSpod

How Melanie Dropped From 24% to 16% Body Fat (and Still Got Stronger) | Ep 295

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

03/14/25 • 49 min

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.

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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 gaining over three pounds of muscle, without giving up her daily treat!

Today, you’ll learn all about:

03:20 - The power of accountability in staying consistent
05:05 - Why she prefers working with a coach
07:38 - The mindset shift from aesthetics to performance
09:17 - How minor nutritional tweaks accelerated fat loss
11:06 - The impact of sprinting on her physique
16:29 - Strength gains while losing fat
24:53 - Why trusting the process is key
31:51 - How a single daily treat helped her stay on track
42:50 - The power of meal prepping and planning for success
47:44 - Outro

Episode resources:

Melanie’s email: [email protected]

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)

How Your Spaces Are Sabotaging Your Fat Loss (The 6S Method) | Ep 207

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

08/21/24 • 13 min

Are your personal spaces getting in the way of consistency with your nutrition or training?
Learn about how the 6S method from engineering can make it much easier to achieve your goals. You can transform your kitchen and gym into powerful allies by reducing friction. It's about making small yet impactful changes.
What is 6S?

Sort
Set in order
Shine
Standardize
Sustain
Safety

Listen to the episode for a definition and some examples for each!

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.
Main Takeaways:

Your environment plays a crucial role in your fat loss success, often more than willpower alone.
The 6S method (Sort, Set in Order, Shine, Standardize, Sustain, Safety) can be applied to optimize your spaces for fat loss, making healthy choices easier and more consistent.
Small, strategic changes to your environment can lead to big improvements in consistency and results by reducing decision fatigue.

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)

The Smarter Approach to Fat Loss Beyond Calories and Cardio | Ep 261

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

12/25/24 • 46 min

Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast!
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This is a replay of Ep 160. Originally aired on April 2, 2024 as: Why “Eat Less, Move More” Is Terrible Advice for Your Metabolism, Hormones, and Fat Loss

How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever?
Today, Philip (@witsandweights) goes over the real reasons holding you back from sustainable fat loss and optimal metabolic health, and it’s NOT because you’re not doing enough exercise or restricting your calories enough.
Philip explains why the common weight loss advice to "eat less, move more" is terrible. He discusses the importance of muscle mass for a healthy metabolism, how protein and strength training can help maintain muscle, and why simply eating less and doing more cardio isn’t always the best approach.
He also talks about the role of carbs in fat loss and the benefits of cardio for metabolic health. Philip also highlights the importance of hydration, good sleep, and stress management for metabolic function. He discusses the impact of alcohol on metabolism and hormones and the importance of whole foods for metabolic health.
Today, you’ll learn all about:

Misconceptions about the "eat less, move more" advice
The importance of muscle mass for metabolism
Supporting muscle growth with protein
The principles of strength training and overload
Fueling your body and staying active
Avoiding sedentary behavior
Why the "eat less, move more" approach is destructive
Hydration, sleep, and stress management
Chronic stress and its effect on metabolism
Whole/unprocessed foods, dairy, grains, and alcohol

Episode resources:

Take our FREE Metabolism audit to learn about your metabolic flexibility. Receive a free report and strategy tailored to YOUR results!

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)

The Beginner's Guide to Shedding Body Fat Without Losing Muscle | Ep 263

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

12/30/24 • 27 min

Get your FREE Macros 101 for Body Composition Guide to master your macros and calorie intake for fat loss, muscle gain, and better health, including workout nutrition for performance and recovery and a long-lasting approach WITHOUT depriving yourself of foods you love.

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This is a replay of Ep 197. Originally aired on July 29, 2024 as: Your Very First Cut (Lose 10-30 Pounds of Fat)

Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfalls that derail fat loss and how to avoid them? Are you ready to learn the smarter, more efficient approach to your first cut?
Today, Philip (@witsandweights) dives into a smarter and more efficient approach to help you achieve your first successful cut, losing 10 to 30 pounds of fat without drastic measures. He breaks down the process of cutting body fat, addressing common concerns such as calorie counting and training adjustments.
Philip also outlines the frequent mistakes many make during their first cut, including unrealistic expectations. He shares essential principles and a step-by-step guide for sustainable fat loss.
Tune in to learn how to navigate this journey and unlock the physique you've been working hard to reveal.
Today, you’ll learn all about:

Mistakes to avoid during your first cut
Principles for successful and sustainable fat loss
Step-by-step guide to implementing a successful cut

Episodes mentioned:

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)

Ep 140: The Freedom of No More Cheat Meals (How to Eat What You Love While Losing Fat)

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

01/23/24 • 25 min

Are you tired of the guilt and restriction of so-called cheat meals? What if you could eat what you want and still be healthy?

Today, Philip (@witsandweights) challenges the cheat meal mentality and helps you reframe the language around it. He talks about exploring a more balanced and sustainable approach to eating to help you say goodbye to food guilt and cheat meals and hello to a healthier emotional relationship with food.
Today, you’ll learn all about:

0:00 Intro
4:26 What is a cheat meal
7:53 Cheat meal as a reward
9:21 Increased cravings and binge eating
13:31 Flexible dieting
16:21 Manageable calorie restriction
17:45 Consistent tracking
24:23 Outro
Episode Resources:

The Podcast Finder – easily search for any topic from all past episodes of Wits & Weights
Join the FREE insider’s list to get EXCLUSIVE bonus content
Book a FREE call with Philip

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)

Quick Wits: Best Exercises for the Arms [Biceps & Triceps] (Lifting for Muscle Series)

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

01/25/24 • 5 min

Want bigger arms? Your biceps and triceps are more than just a show muscles. They are crucial for strength and functionality and critical in almost every lift you perform.
Philip (@witsandweights) is breaking down his 4 favorite exercises for sculpting strong and impressive guns in this special Lifting for Muscle Series of Quick Wits!
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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

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)

Ep 141: Why I’m Getting Fluffy Before I Get Jacked

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

01/26/24 • 40 min

Do you struggle with your body image when gaining weight to build muscle? How can you cope with the emotional challenges of getting a little fluffy on the way to your fitness goals?
Today, Philip (@witsandweights ) gets real and raw about the emotions you might feel about your body when gaining weight to build muscle and getting a little fluffy on the way. Philip shares his journey regarding his body image so that you'll gain some insights and strategies to help you navigate these challenges. Tune in for an honest, heartfelt conversation about embracing strength, inside and out.
Today, you’ll learn all about:

0:00 Intro
3:06 Benefit to building muscle first
6:44 Motivation for building muscle mass
10:26 Women can build muscle
16:29 Your goal and feelings are correct
22:40 Challenges when you're bulking
28:24 Have realistic goals
38:39 Focus on the long-term progress
39:44 Outro
Episode Resources:

Say hello to Philip on IG @witsandweights

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)

Ep 10: Focus on These 7 BIG Priorities for Strength and Fitness

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

02/22/22 • 20 min

Sometimes advice from the fitness industry can be overwhelming. There are so many ways to program your lifting, eat your food, and meet your goals that we often get lost in the small details.
At the end of the day, it’s the BIG details, applied consistently, that contribute the most to your progress and result in sustainable habits of success in getting big and strong, losing or gaining weight, and sculpting a healthier version of you.
In this episode, I wanted to take it to a higher level, so to speak, and go over 7 “big priorities” for strength and fitness that, if you can do these at least 80% of the time, will help you accomplish your goals.
Timestamps:

00:00 - Intro
01:23 - Get moving!
03:17 - Keep programming simple and fun
04:54 - Get enough sleep (recovery)
06:44 - Get enough protein (as part of hitting calories)
10:53 - Make your own food for most meals
13:21 - Track progress
16:18 - Enjoy the PROCESS (the results will follow)

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)

Bonus Episode: My 14-Day Rapid Fat Loss Protocol (Aggressive Dieting for Lifters)

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

10/09/23 • 29 min

This bonus episode gives you my 14-day protocol for rapid fat loss, as presented during a kickoff call for a challenge in the Wits & Weights Facebook community.
This protocol is NOT for everyone. It's intended for lifters who know how to build muscle and understand how to track and log their food. It's also for people who haven't been dieting recently (you've been at maintenance or surplus calories for a while).
You'll learn everything you need to know to lose, on average, 3-5 lbs (or more) of pure fat over just 2 weeks, including:

The two most important things to get right for rapid fat loss
The EXACT steps to determine your calories and macros for each day of the protocol and how to setup MacroFactor
What to do each day of the 14 days to hold onto as much muscle as possible and lose fat successfully
Some nutrition strategies you can use to make it easier

If you want the entire guide for this protocol, including the macro tables to easily determine your targets, click HERE.
Download your free Rapid Fat Loss guide here.

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)

Show more best episodes

Podcast Q&A

Tell us a bit about yourself

I am the owner and head coach of Wits & Weights, a Top 25 nutrition podcast and nutrition/lifestyle coaching business at witsandweights.com. I am a husband, father, and techie with a passion for strength training and nutrition science. I help driven professionals who lift achieve a more defined, muscular, leaner physique without wasting time. I work with clients to do more with less, break through plateaus, fuel their performance, and optimize their metabolism, energy, and health.

FAQ

How many episodes does Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters have?

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters currently has 432 episodes available.

What topics does Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters cover?

The podcast is about Health & Fitness, Exercise, Nutrition, Training, Dieting, Fat Loss, Fitness, Podcasts, Health, Workout, Weight Loss and Lifting.

What is the most popular episode on Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters?

The episode title 'Ep 35: Learn to Enjoy Your Training for Optimal Health and Consistent Results with Paul Hanton' is the most popular.

What is the average episode length on Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters?

The average episode length on Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters is 34 minutes.

How often are episodes of Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters released?

Episodes of Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters are typically released every 2 days.

When was the first episode of Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters?

The first episode of Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters was released on Oct 21, 2021.

Show more FAQ

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

Top 10 Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters Episodes

Podcast Q&A

FAQ

How many episodes does Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters have?

What topics does Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters cover?

What is the most popular episode on Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters?

What is the average episode length on Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters?

How often are episodes of Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters released?

When was the first episode of Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters?

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