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

By: Philip Pape Evidence-Based Nutrition Coach & Fat Loss Expert
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  • Summary

  • 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!
    © 2025 Philip Pape
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Exercise & Fitness Hygiene & Healthy Living Personal Success
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Episodes
  • Managing Autoimmune Disorders and Chronic Illness Naturally (Heather Gray) | Ep 277

    Managing Autoimmune Disorders and Chronic Illness Naturally (Heather Gray) | Ep 277
    Jan 31 2025

    Are you struggling with autoimmune symptoms that doctors keep dismissing? Are you tired of trying endless medications without seeing real improvement?

    I bring on Heather Gray to share her remarkable journey, from battling multiple chronic conditions for 30 years to becoming a leading voice in natural healing.

    As a Functional Diagnostic Nutrition practitioner and head coach at a prominent cancer treatment center, Heather breaks down the strategies that finally helped her overcome chronic illness – and now helps others do the same.

    Today, you’ll learn all about:

    02:06     - Why focusing solely on treatment fails
    08:01     - Understanding the "perfect host" concept
    17:15     - The real deal about comprehensive health assessments
    20:15     - Moving beyond supplements to true healing
    24:22     - The game-changing power of stress management
    32:01     - Being your own health advocate
    37:04     - Outro

    Episode resources:

    • Website: renegadehealthboss.com
    • Podcast: Renegade Health Boss
    • Facebook: facebook.com/RHBPOD
    • Instagram: @renegade_health_boss
    • Youtube: @RenegadeHealthBoss
    • Get her free Foundations of Health ebook: rhbcourses.com

    Support the show


    👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
    https://witsandweights.com/free-call

    👥 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
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    38 mins
  • Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276

    Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276
    Jan 29 2025

    Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android

    --

    Should you weigh yourself daily?

    Learn about an engineering concept called Signal-to-Noise ratio to explain why daily weight tracking is both meaningless AND essential.

    You'll discover how your body's water balance, glycogen, sodium, and other factors create "noise" that masks the true "signal" of fat loss or gain.

    Learn how to use the power of trend weight to get clarity on your progress while maintaining a healthy relationship with the scale. Plus, discover how this same principle applies to all aspects of your fitness journey.

    Main Takeaways:

    • Daily weight fluctuations are normal and can be 2-5+ pounds due to water, glycogen, digestive contents
    • Research shows daily weighing improves outcomes but only when viewing trends vs individual weigh-ins
    • The 20-day exponential moving average filters out "noise" to reveal true body mass changes
    • This principle applies beyond weight - use trends for nutrition, training, recovery tracking

    Episode Resources:

    • YouTube video about the research on daily weigh-ins
    • Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android

    Timestamps:

    03:27 -     Does daily weighing increase anxiety?
    04:56 - Understanding how water weight and digestion affect the scale
    07:43 - How to filter signal from noise
    11:21 - How to detach emotionally from daily numbers
    14:27 - How to implement tracking systems
    15:51 - The mindset shift in data-driven tracking

    Support the show


    👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
    https://witsandweights.com/free-call

    👥 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
    Show More Show Less
    18 mins
  • The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275

    The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275
    Jan 27 2025

    Join our free Facebook community to connect with others optimizing their nutrition and training

    --

    That hidden "4th macro" (beyond protein, fats, and carbs) might be the reason you're not seeing results despite tracking everything else.

    Philip exposes how this macro impacts your physique beyond just adding calories. What is is? Alcohol!

    Learn the science behind alcohol's effects on fat storage, muscle growth, and metabolism - and discover practical strategies to maintain your social life while achieving your physique goals.

    Main Takeaways:

    • Your body handles alcohol completely differently from any other macronutrient
    • Alcohol affects your physique through multiple mechanisms beyond just calories
    • The timing of your drinks matters more than you might think
    • Exercise changes how your body processes alcohol in a surprising way
    • Daily habits matter more than occasional indulgences
    • Small strategic changes can lead to significant improvements

    Timestamps:

    [00:01]     Introduction to the concept of a "fourth macro" disrupting fat loss progress
    [02:28] Breaking down alcohol's unique properties compared to other macronutrients
    [05:23] How alcohol reduces muscle protein synthesis by 24%
    [07:21] Research on alcohol's relationship with visceral fat storage
    [09:25] Strategic approaches to minimize alcohol's impact on physique goals
    [12:14] Practical tips for reducing alcohol consumption
    [15:13] Handling social pressure and building alcohol-free habits
    [16:41] The surprising connection between exercise and alcohol processing
    [18:31] Three-phase framework for managing alcohol while pursuing fitness goals
    [20:38] Final thoughts on prioritizing what matters for your physique

    📲 Send me a text message!

    Support the show


    🙋‍♀️ Ask a question here

    👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment

    👥 Join our Facebook community for live Q&As & support

    ✉️ Join the FREE email list with insider strategies and bonus content!

    📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

    🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

    🫙 Get 20% off Legion supplements with code WITSpod

    🩷 Leave a 5-star review if you love the podcast!
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    22 mins

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