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

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

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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 (th ...
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Podcast by a Panhandle Surf Angler for all anglers of any level. We will talk weekly to guests that are anglers and also industry professionals. I want you to walk away from this podcast with some knowledge either refreshed or new for you to become a better angler. Though it will start in the Panhandle of Florida, it will be around the entire United States so we can all learn something about fishing in different regions.
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After Jody (a nurse) successfully lost and maintained a huge weight loss with no special diet or plan but rather a change in thinking, she teamed with her sister Gina (a therapist) to share her secrets. Together they give professional tips on diet, exercise and wellness.
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Discussions about the science of nutrition, dietetics and health. The podcast that educates through nuanced conversations, exploring evidence and cultivating critical thinking. Hosted by Danny Lennon.
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Nutrition For Mortals

Nutrition For Mortals

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The podcast that says that life is too damn short to spend your time and attention worrying about your food choices. So join us, two Registered Dietitians (and friends!), as we explore the world of nutrition with a special focus on cultivating a healthy and peaceful relationship with food.
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🔸Do you want to be able to show up for any event in your life feeling 100% like yourself? 🔸Are you sick of wondering why the outfits that look good on other people look or feel weird on you? 🔸Do you feel like you should already know how to create your own style? Like there was a cute girl outfit class that everyone else took but you didn’t know about? You know how most women are self-conscious about how they look? I was too! Now I have a process for discovering your Style DNA so you and I ca ...
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The only podcast dedicated to discussing the predatory & dangerous business practices behind Multi Level Marketing - MLM, the sugarcoated term for "pyramid scheme." We'll be bringing you quality snark, expert guest hosts, & damning evidence that will only make you say YIKES. New episodes each Monday. Subscribe on the platform of your choice - and don't worry, we won't harass you to join our team, call you "hun," or imply you need to lose that baby weight. #antimlmmovement 🚫🔺 Listen, laugh, a ...
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This is a very random podcast concerning topics about ketamine, trichotillomania, anxiety, Christianity, depression, weight loss, and so much more. I want to share my life with you and share my victories and my struggles and tell someone that you can relate to him so you don't feel completely alone in this world. You can find me on Instagram under "ReformedEve". I'm open to any requests for future episodes or anything that you want to share that you'd like for me to share in regards to succe ...
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Join the Adaptive Cardio Workshop tomorrow (Tuesday, September 16) at 12 PM Eastern for only $27 (replay included). Get Philip's complete system for losing fat while personalizing your "minimum effective" cardio, plus the replay, 8 workout programs, and a custom 6-month nutrition plan. Register at live.witsandweights.com -- If you've been doing hou…
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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…
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Get your Performance Bloodwork Analysis - Use code VITALITY20 for 20% off and discover what's really constraining your progress at witsandweights.com/bloodwork -- Stop guessing what's holding back your metabolism, fat loss, or muscle gains. Learn how to use performance bloodwork analysis to identify your body's biggest constraint and fix it using t…
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What if I told you that not being your true self could be costing you over $1 million during your lifetime? Most people think the only cost of hiding who they really are is feeling a bit uncomfortable or inauthentic. But the real price tag includes everything from health costs and lost career opportunities to missed relationships and the ripple eff…
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Energy expenditure is one of the most fundamental yet often misunderstood aspects of human physiology. A central question is whether there is a ceiling to how many calories we can burn, and what happens when activity levels approach that limit. Grasping these dynamics is essential for health professionals and researchers, as energy balance directly…
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Get Cozy Earth temperature-cooling sheets and use code WITSANDWEIGHTS for 20% off: witsandweights.com/cozyearth -- Tracking every calorie, hitting your workouts consistently, staying in that deficit... but the scale isn't budging? Your energy is tanking and you're obsessing about food despite all your effort? This ONE thing is the often-overlooked …
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If you could design the perfect fitness app, what would it do? Let me know at witsandweights.com/question -- What if a fitness app could actually think like a human coach? Not just track your activities, but understand them, analyze them, and make intelligent adjustments in real-time? That's exactly what I'm designing: an AI-driven fitness coach in…
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Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get a FREE custom nutrition plan using this special link. — Can you really lose 340 pounds without surgery? What if the secret isn’t dieting harder, but thinking differently? I am joined by Jamie Selzler, who completely transformed his b…
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Which fall 2025 trends should you actually adopt? Not all of them. The secret is knowing which ones align with your Style DNA - your body Design, lifestyle Needs, and essential Aesthetic. In this episode, I break down the philosophical shift happening in fashion right now, which trending colors and textures work for different personality energies, …
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The Blood Type Diet has been touted as a personalized approach to eating—claiming that your blood type determines the foods you should eat (or avoid) to optimize health, lose weight, and prevent disease. It’s a compelling idea, with books and websites promising individualized wellness based on nothing more than your ABO type. But how much of this i…
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Try my favorite sheets from Cozy Earth and get 20% off with code WITSANDWEIGHTS. Cozy Earth sheets are made with viscose from bamboo that wicks away heat and sweat to keep you cooler for deeper sleep and better recovery. Go to witsandweights.com/cozyearth -- Sleep isn't just about feeling rested. It's a foundation that amplifies everything else you…
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Recently a new trial was published in Nature Medicine comparing the effect of ultra-processed versus minimally processed diets. Specifically, the UPDATE trial compared these two diets in the context of a healthy dietary pattern (in line with the UK’s EatWell Guide). This eight-week randomized, crossover trial generated a lot of discussion and was l…
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Register for the Adaptive Cardio Workshop this Tuesday, September 16th at 12pm Eastern (replay included) at live.witsandweights.com -- Confused about cardio? Tired of wasting hours on exercise that does nothing for fat loss? This episode introduces a brand new concept called adaptive cardio, where you use the minimum effective dose to maximize fat …
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Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get a FREE custom nutrition plan using this special link. — Lost weight only to gain it back? Tired of quick-fix diets that leave you weaker, not stronger? What if real success has nothing to do with the scale? Dr. Mikki Williden, a regi…
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Join Wits & Weights Physique University for unlimited access to evidence-based training templates, our "Lifting Lessons" course, and a free custom nutrition plan when you use this special link: https://bit.ly/wwpu-free-plan -- Are you sore after workouts... and does this even matter? Learn why DOMS (Delayed Onset Muscle Soreness) is actually a terr…
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In this episode, Dr. Matthew Facciani explores how social psychology influences health beliefs and the spread of misinformation. The conversation delves into why people adopt certain nutrition or health beliefs so strongly, how identity and group membership shape our interpretation of evidence, and what makes us susceptible to false or misleading h…
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Download my favorite nutrition app (use code WITSANDWEIGHTS for a FREE 2 week trial): https://bit.ly/philipmacrofactor -- Food logging doesn't have to be tedious or time-consuming when you use the right tools and strategies. I'm revealing 7 of my favorite hacks to transform tracking from a daily struggle into a seamless 3-minute habit (cutting your…
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What if I told you that developing your signature style isn't just about looking good, it's actually a spiritual practice? In this, my 100th episode, I explore how the journey to find your essential aesthetic can deepen your connection to yourself and your purpose. I share a personal revelation from my journal about the hidden fear that keeps us co…
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🔥 Try our new (free) 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss -- What comes to mind when you hear the word "physique"? Six-pack abs? Bulging muscles? The perfect Instagram body? That's only scratching the surface of what your physique truly represents. Your physiqu…
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Register for the Live Q&A with Zora on September 23, only in Physique U. Use this special link to join and get a free 6-month transformation plan: https://bit.ly/wwpu-free-plan -- Could menopause be closer than you think? What if it’s already starting in your 30s without you knowing? I bring on gerontologist and biohacker Zora Benhamou, host of Hac…
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In nutrition, uncertainty isn’t just common—it’s expected. Science evolves, studies conflict, and context matters. But in the space between “we’re still learning” and “we know for sure,” there’s opportunity—and not always the good kind. Enter a formula that’s been used again and again: highlight the confusion, cast doubt on conventional advice, the…
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Get your free Progressive Overload Guide to apply these principles to improve your training: witsandweights.com/free -- Ed Cohn, nicknamed the "Mozart of Strength," set 71 world records in powerlifting and became the lightest man to total over 2,400 pounds through his mastery of progressive overload and passion-driven consistency. His approach cont…
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Dairy is often treated as a single food group, yet milk, yogurt, cheese, and butter can have very different effects on health. Some evidence links yogurt to favourable outcomes, while butter is known to raise LDL cholesterol. And then there’s the paradox of cheese: high in saturated fat, but not consistently associated with higher heart disease ris…
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Join Physique University to get a personalized nutrition plan to look and feel better and stop guessing about your calorie needs: bit.ly/wwpu-free-plan -- Why do some people thrive on far fewer calories than others (who might be miserable eating at that level)? When we talk about whether 800 calories a day is "unsafe," we're asking the wrong questi…
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Today's episode is designed to answer the question: what happens when you have extraverted colors but an introverted personality, and how can you make personality and color types work together? A YouTube viewer recently asked what happens when you have extraverted colors but an introverted personality. In this episode, I explore how personality and…
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Want to learn more about starting, managing, or transitioning off GLP-1 medications? Join Physique U to attend this Tuesday's live Q&A with GLP-1 expert Justin Silver (and get the replay plus a free custom nutrition plan): bit.ly/wwpu-free-plan -- Are GLP-1 medications like Ozempic, Wegovy, and Mounjaro stealing your hard-earned muscle? The short a…
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Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get your custom nutrition plan FREE (limited time). — Can your smartphone really rival a $100,000 DEXA scan? What if the same device you use to scroll Instagram could also reveal your body fat percentage, fat distribution, and even your …
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Get your FFMI calculated automatically with the Physique & Biofeedback Tracker in Physique University to track your actual muscle development over time and understand exactly what phase of training you should focus on next. This special link also gets you a FREE custom nutrition plan: bit.ly/wwpu-free-plan -- Is your strength training actually buil…
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They’re in our oceans, our air, our food, and now even in our bodies. Microplastics, once a distant environmental issue, have become a topic of urgent relevance in medicine, public health, and nutrition. The idea that tiny plastic particles are circulating through the food chain and accumulating in human tissues has sparked headlines, speculation, …
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Build muscle and lose fat (no dieting or bulking) with the 90-Day Body Recomp Workshop replay + bonuses (90-day week-by-week plan, custom nutrition plan, and training programs for 3, 4, and 5 days per week): live.witsandweights.com -- You've been told that belly fat gain during midlife is inevitable... just part of aging and declining hormones that…
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Ever wonder why some style advice feels completely wrong for you? In this episode, I dive deep into how Myers-Briggs really works—beyond the four letters most people know. Your dominant cognitive function is your personal flow state, and when you can't access it, you experience symptoms similar to depression. I share my own story of feeling invisib…
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This week in my Instagram feed, I shared 2 critical principles that determine if your nutrition plan will actually work for fat loss and muscle building in real life, such as: When life is at its messiest, not just when everything is perfect Dealing with social events, travel, and celebrations (birthday cake!) Eating more but not eating more calori…
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Join Physique University (free for 2 weeks) to engineer your best physique using our science-based fat loss and muscle-building blueprint — Why can two people follow the same diet and training plan but get completely different results? Could your DNA explain why fat loss feels harder, or why recovery takes longer? And is genetic testing the breakth…
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This episode was originally released 11/13/2024 Want to support the show and get bonus episodes EVERY MONTH? ⁠⁠Join our Patreon!⁠⁠ We’ve got MERCH! Check it out ⁠⁠HERE⁠⁠ Don’t want to miss any episodes in the future? Make sure to subscribe wherever you listen to podcasts! Feel free to contact our ⁠⁠real, live nutrition counseling practice⁠⁠ **This …
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Get your free Nutrition 101 for Body Composition Guide to learn the fundamentals of energy balance, macros, and meal timing for building muscle and losing fat: witsandweights.com/free Get Chef's Foundry P600 Ceramic Cookware - 50% off at witsandweights.com/chefsfoundry -- Stop letting inaccurate metabolism estimates sabotage your nutrition goals. T…
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Join the 90-Day Body Recomp Workshop tomorrow (Tuesday, August 19) at 12 PM Eastern for only $27 (replay included). Get Philip's complete system for simultaneous fat loss and muscle gain, plus a custom nutrition plan. Register at live.witsandweights.com -- Think you need a calorie deficit to lose fat? Or months of bulking followed by months of cutt…
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Ever wonder why some jean styles feel "right" while others feel like you're wearing a costume? In this episode, I explore how your Myers-Briggs cognitive functions and body design principles reveal which jean silhouettes will make you feel most authentic. From understanding why Si types love bootcut jeans to how Ne types approach styling creatively…
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Register for the 90-Day Body Recomp Workshop this Tuesday, August 19th at 12pm Eastern (replay included) at live.witsandweights.com -- Tired of cutting and bulking (or just don't want to)? Frustrated with approaches that leave you either feeling too fluffy or too depleted? Is there a middle ground that works instead? Yes, it's called body recomposi…
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Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get your custom nutrition plan FREE (limited time): bit.ly/wwpu-free-plan — Were women in the past weaker than men, or have we been sold a lie? What if prehistoric women could outlift most modern athletes? And how does understanding this…
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Get your free Nutrition 101 for Body Composition guide to understand the fundamentals of nutrition and personalize your calories/macros: witsandweights.com/free -- Diet culture emerged in the 1920s, when calorie counting was invented, cigarettes were marketed as weight loss aids, and thinness became associated with moral virtue for the first time i…
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In this episode, performance nutritionist Daniel Davey discusses how his approach to elite sports nutrition has evolved over his career. Davey reflects on his decade working with top Irish teams (Dublin GAA/football and Leinster Rugby) and how stepping away from those environments led him to rethink the role of a nutrition practitioner. The central…
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Get Chef's Foundry P600 ceramic cookware at 50% off plus a complete guide on cookware materials and safety at: witsandweights.com/chefsfoundry -- Do you cook with nonstick pans, microwave with plastic containers, or wonder about materials you drink out of? Learn about the science behind 3 major categories of chemical exposure from cookware and food…
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Struggling to trust your own style instincts? In this episode, I reveal what different personal color palette systems are really looking for behind the scenes - and how understanding their hidden criteria can help you figure out what YOU are actually looking for. From Caygill's "fresh vs dramatic" effects to Korean analysts seeking paler skin, each…
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Get 10% off SymptoGuard to manage GLP‑1 side effects and stay consistent with your eating and training. — Are GLP-1 drugs like Ozempic secretly stalling your progress? Why are so many users quitting despite major weight loss? I talk with Justin Silver, founder of SymptoGuard, who watched his father battle severe Ozempic side effects that nearly too…
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This episode was originally released 2/19/2025 Want to support the show and get bonus episodes EVERY MONTH? ⁠Join our Patreon!⁠ We’ve got MERCH! Check it out ⁠HERE⁠ Don’t want to miss any episodes in the future? Make sure to subscribe wherever you listen to podcasts! Feel free to contact our ⁠real, live nutrition counseling practice⁠ **This podcast…
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Get my new RESOLUTE 5-Day Powerbuilding template when you join Physique University to maximize both strength and muscle growth simultaneously at this link (special for podcast listeners to get a FREE custom nutrition plan when you join): bit.ly/wwpu-free-plan -- Most lifters choose between getting strong or building size. Powerbuilding represents t…
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Nutrition science plays a pivotal role in shaping public health advice, but the influence of industry funding on research has become a pressing concern. In this episode we want to examine whether we can trust nutrition studies funded by food and beverage companies, and how you can discern study credibility. The discussion is highly relevant in toda…
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Get a FREE custom nutrition plan when you join Physique University to maximize both strength and muscle growth simultaneously at this link (special for podcast listeners): bit.ly/wwpu-free-plan Get 50% off Chef's Foundry P600 ceramic cookware (no PFAS, no Teflon, no microplastics) at witsandweights.com/chefsfoundry -- Influencers claim you can get …
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