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

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

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

546 episodes

1 day ago

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-...

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Self-Improvement,

Health & Fitness,

All content for Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters is the property of Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

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-...

Show more...

Self-Improvement,

Health & Fitness,

Episodes (20/546)

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

The RAW TRUTH About Fitness, AI, and Influencers (Adam Schafer of Mind Pump) | Ep 394

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-...

3 days ago

1 hour 30 minutes

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

Why Now Is the PERFECT Time to Build Muscle Over 40 | Ep 393

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 ...

5 days ago

47 minutes

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

The Alcohol Cancer Report Cover Up | Ep 392

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 lo...

1 week ago

24 minutes

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

How Can We Trust Hypertrophy and Nutrition Science? (Eric Helms) | Ep 391

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 knowledg...

1 week ago

1 hour 34 minutes

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

7 Tips to Save 200 Hours in the Gym (Without Losing Muscle) | Ep 390

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 ...

1 week ago

30 minutes

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

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

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 "recover" after a f...

2 weeks ago

30 minutes

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

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

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...

2 weeks ago

5 minutes

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

Pain-Free Knees, Low Back, and Shoulders for Training LONGEVITY (Dr. John Rusin) | Ep 388

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,...

2 weeks ago

59 minutes

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

Why You Can't Lose Weight on 1200 Calories (And What To Do About It) | Ep 387

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 "just eat les...

2 weeks ago

31 minutes

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

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

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...

2 weeks ago

11 minutes

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

Body Positivity vs. Healthy Habits (You Can Have Both) | Ep 386

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 ...

3 weeks ago

40 minutes

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

Can You Build Size AND Strength?

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...

3 weeks ago

8 minutes

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

Can You Be a Hybrid Athlete Without Losing Muscle? (Kris Gethin) | Ep 385

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 fro...

3 weeks ago

53 minutes

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

Build Muscle WITHOUT Bulking if You Want "Lean Gains" | Ep 384

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 mi...

3 weeks ago

32 minutes

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

13 Overhyped Fitness & Recovery Hacks That Waste Your Time and Money | Ep 383

Review the podcast by October 15 for a chance to win 3 months free in Physique University Mastery Track ($261 value). Leave a review at Apple Podcasts... EVERYONE who leaves a review will get a gift from me :) Get 20% off Cozy Earth temperature-cooling sheets (with code WITSANDWEIGHTS) at witsandweights.com/cozyearth -- Confused about which fitness and recovery tools actually work? Ice baths, red light therapy, massage guns, collagen supplements, and more! The marketing makes them all so...

4 weeks ago

24 minutes

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

The 2-Minute Metabolism Test

We challenge the myth of a “broken metabolism” and show how results improve when your plan matches your current physiology, lifestyle, and recovery. Take the 2-minute quiz that identifies whether you’re facing metabolic adaptation, lower insulin sensitivity, or a recovery mismatch along with a 15-page personalized fat loss blueprint with macros, movement, and recipe recommendations: witsandweights.com/quiz -- Tired of blaming a “slow metabolism” for stalled fat loss or flat training? Let’s fi...

4 weeks ago

4 minutes

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

The Metabolic Storm of Menopause and HRT Timing for Fat Loss & Muscle (Karen Martel) | Ep 382

Register for the Live Q&A with Karen Martel on Tuesday October 14, only in Physique University (replay included). Use code FREEPLAN to get a free custom nutrition plan when you join ($97 value) at physique.witsandweights.com Get hormone creams and oils without a prescription at witsandweights.com/karenmartel (use code WITSANDWEIGHTS for 10% off) — What if waiting too long for hormone therapy meant more than hot flashes? What if it set you up for stubborn weight gain, bone loss, ...

1 month ago

1 hour 9 minutes

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

Is Personalized Health a Luxury or a Necessity? (Fishbone Diagram) | Ep 381

Take our free 2-minute Metabolic Quiz and get a 15-page assessment and body recomposition road map Book your Performance Bloodwork Analysis at witsandweights.com/bloodwork to identify your biggest constraints and get a personalized plan based on your hormone levels and metabolic markers. Podcast listeners get 20% off with code VITALITY20. -- We've been conditioned to think that spending money directly on coaching, guidance, accountability, and taking ownership of our own healthcare is i...

1 month ago

49 minutes

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

Drop Belly Fat Without Dieting or Ab Exercises (7 Root Causes and Solutions) | Ep 380

Book your Performance Bloodwork Analysis at witsandweights.com/bloodwork to identify your biggest constraints and get a personalized plan based on your hormone levels and metabolic markers. Podcast listeners get 20% off with code VITALITY20. Get 20% off Cozy Earth temperature-cooling sheets (with code WITSANDWEIGHTS) at witsandweights.com/cozyearth -- Are you gaining belly fat with age and frustrated that restricting calories and ab exercises aren't working any more (if they ever did)? Discov...

1 month ago

44 minutes

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

This Former Athlete Ditched Low Carb to Stay Shredded After 40 | Ep 379

Want to build muscle, lose fat, balance hormones, and enjoy life? ⁠⁠⁠Join Physique University and get a FREE custom nutrition plan using code FREEPLAN. Go to witsandweights.com/physique — Think you’re too old to transform your body? Brian Kopka proves otherwise. At 46, Brian, a medical professional and former athlete, was stuck in the low-carb trap, feeling drained and frustrated. Six months later, he’s stronger, leaner, and more energized than ever. Brian joins me today to share how re...

1 month ago

47 minutes