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

Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert
  • 4.9 (230)
  • NUTRITION
  • UPDATED SEMIWEEKLY

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 your body recomp and metabolism. Whether you're focused on weight loss, muscle building, or both, you'll get simple, science-based, and sustainable info from an engineer turned lifter (that's why they call him the Physique Engineer). This show serves both women's fitness and men's health goals, with special attention to strength training over 40 and hormone health. 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 a lean physique through sustainable body recomp. 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 with proper hypertrophy training - 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 with evidence-based training and nutrition, and put in the intelligent work, hit that "follow" button and let's engineer your best physique ever! Popular Guests Include: Mike Matthews (author of Bigger Leaner Stronger), Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Doc Who Lifts), Eric Trexler (Stronger by Science), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Andy Morgan (Ripped Body), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach) Popular Topics Include: hormone health, metabolism optimization, hypertrophy training, longevity and healthy aging, body positivity, best protein powder selection, strength training over 40, women's fitness, men's health, muscle building, body recomp, macros and nutrition tracking

  1. Can THIS Plant Extract Activate GLP-1 Like Ozempic? (Sarah Kennedy) | Ep 427

    15H AGO

    Can THIS Plant Extract Activate GLP-1 Like Ozempic? (Sarah Kennedy) | Ep 427

    Try Calocurb natural appetite support backed by clinical research. Get 10% off your first order at https://witsandweights.com/calocurb — Why does hunger sabotage weight loss even with perfect macros? Is appetite control really about discipline or hormone health? Body recomp, weight loss, and building muscle get complicated fast when appetite refuses to cooperate. I dug into the real biology behind hunger with Sarah Kennedy, founder and CEO of Calocurb, to explore how the gut and brain regulate appetite through GLP-1 and other hormones tied to metabolism and nutrition. We unpacked why calorie deficits trigger powerful biological pushback, how bitter compounds can naturally influence appetite signals, and where these strategies fit alongside lifting weights, protein intake, and evidence-based nutrition. This conversation reframes appetite as a physiological signal, not a personal failure, and shows how strength training, nutrition, and smart tools can work together. If you’re navigating fat loss, women’s fitness, or strength training over 40, this adds a missing layer most fitness podcasts ignore. It’s a practical lens on appetite control. Today, you’ll learn all about: 0:00 – Why hunger overrides willpower 4:10 – Appetite hormones explained 8:45 – GLP-1 beyond weight loss drugs 13:30 – Bitter compounds and gut signaling 18:55 – Appetite control during fat loss 23:40 – Women’s hormones and cravings 28:20 – Using tools without dependency 33:10 – Long-term appetite strategies Episode resources: Website: calocurb.com/witsandweights Email: hello@calocurb.comInstagram: @calocurb Facebook: @calocurbglobalYoutube: @calocurb Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram

    47 min
  2. 2 Biggest Causes of Belly Fat, Sugar Cravings, and Constant Hunger | Ep 426

    2D AGO

    2 Biggest Causes of Belly Fat, Sugar Cravings, and Constant Hunger | Ep 426

    Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off: https://witsandweights.com/calocurb -- One bad night of sleep can increase your calorie intake by up to 500 calories. Chronic stress drives fat specifically to your belly.  And both of these hijack the exact hunger hormones that control whether you feel satisfied or ravenous, even when your nutrition looks perfect on paper. Discover how sleep deprivation tanks leptin, spikes ghrelin, and reduces GLP-1 (the hormones behind appetite control and fat loss). Learn why cortisol from chronic stress promotes visceral belly fat storage, increases insulin resistance, and amplifies cravings for calorie-dense comfort foods, plus the biological mechanisms behind "food noise" and hedonic hunger. You'll hear 6 tips to improve sleep quality and 5 to manage stress. Stick around for a bonus 10-minute pre-sleep protocol you can use tonight to start shifting your metabolism and hormone health in the right direction. If you've been stuck in a fat loss plateau despite doing everything right with strength training and nutrition, this episode reveals the hidden factors that could be holding you back. Timestamps: 0:00 – How sleep and stress sabotage fat loss 4:24 – How poor sleep crashes leptin and spikes ghrelin 8:48 – Why sleep deprivation triggers sugar cravings and overeating 12:24 – 300-500 extra calories from one bad night 15:00 – How chronic stress elevates cortisol and NPY 20:44 – Why cortisol drives belly fat storage and insulin resistance 28:18 – Appetite tools that offset poor sleep/stress 33:02 – Understanding food noise and hedonic hunger 37:15 – 6 tips to improve sleep for fat loss 43:30 – 5 tips to manage stress 49:12 – Bonus: 10-minute pre-sleep protocol you can use tonight 👉 Register for the Get Lean in 45 Days Workshop on January 20 to lose 8-12 pounds of fat with my targeted, 6-week mini-cut. Replay, downloadable guide, and fat loss workout program included. Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram

    36 min

  3. 3D AGO · BONUS

    Brand New 6-Week FAT LOSS Workout Program (Introducing CHISEL)

    Get the new CHISEL fat loss workout program (when you register for the Get Lean in 45 Days Workshop) along with my complete 45-day fat loss protocol (6-week mini-cut) to drop 8-12 lbs before summer and actually keep it off. https://live.witsandweights.com/ -- Introducing CHISEL, a flexible 4-day upper/lower fat loss workout program built to preserve muscle and strength during a calorie deficit. This training template pairs heavy work with volume, clear progression, and biofeedback checks, and it's flexible enough to adapt to the lower energy and recovery during a cut. Get INSTANT access to the template when you register for the Get Lean in 45 Days Workshop: https://live.witsandweights.com/ Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram

    6 min
  4. Hunger Hormones Controlling Your Fat Loss (Ghrelin, Leptin, and GLP-1 Explained) | Ep 425

    4D AGO

    Hunger Hormones Controlling Your Fat Loss (Ghrelin, Leptin, and GLP-1 Explained) | Ep 425

    Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off: https://witsandweights.com/calocurb -- Your body is fighting your fat loss, and it's not a willpower problem. When you diet, ghrelin spikes to make you hungrier, leptin crashes so your brain thinks you're starving, and GLP-1 drops so meals stop filling you up. Understanding these hunger hormones is the difference between white-knuckling through every deficit and actually working with your biology. In this episode, you'll learn the science behind the hormones controlling your appetite... not just the big three (ghrelin, leptin, GLP-1), but also lesser-known players like PYY, CCK, NPY, and amylin that you rarely hear about. Discover why fat loss gets harder the leaner you get, what causes metabolic adaptation at the hormonal level, and specific strategies to support satiety naturally through protein, fiber, meal timing, sleep, and stress management. Plus, stick around for the Hunger Wave Check protocol, a simple 15-minute tool to distinguish physical hunger from psychological hunger so you can stop reacting on autopilot and start understanding your own appetite signals. Timestamps: 0:00 - Why fat loss feels harder the longer you diet 3:21 - Ghrelin: why this hunger hormone spikes during fat loss 7:06 - Leptin: how losing fat makes your brain think you're starving 13:42 - Natural GLP-1 upregulation to take the edge off your hunger 15:17 - GLP-1: the satiety hormone behind Ozempic and natural alternatives 20:31 - PYY, CCK, NPY, and amylin: the hormones nobody talks about 26:42 - Bonus: 15-minute protocol for hunger awareness 👉 Register for the Get Lean in 45 Days Workshop on January 20 to lose 8-12 pounds of fat with my targeted, 6-week mini-cut. Replay, downloadable guide, and fat loss workout program included. Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram

    34 min

  5. 5D AGO · BONUS

    Midlife Metabolism Myths That Keep You Stuck (and How to Fix Them)

    Enjoying the show? Leave a rating (and review) in your podcast app to help more people discover evidence-based fitness information... and let me know if you want more bonus episodes like this one! -- This is my conversation with Zora Benhamou on her podcast Hack My Age. Zora is a gerontologist and menopause coach who works with women navigating perimenopause and postmenopause. We dig into why your metabolism isn't actually slowing down the way you think, what's really behind that midlife weight gain, and why the "eat less, do more cardio" approach stops working.  Zora even created a new term ("menopenia") for menopause-related muscle loss, and we discuss the connection between hormones, body composition, and the lifestyle factors you can actually control.  We also cover strength training for women over 40, HRT, recovery, carbs, blood flow restriction, fasting, and why building muscle is the fastest way to transform your metabolism at any age. Free guides mentioned: Strength Training for Hormone HealthMenopause Fat Loss Over 40 GuideDid you like this bonus episode? Leave a review with Apple or a comment on Spotify to let me know! 👉 Register for the Get Lean in 45 Days Workshop on January 20 to lose 8-12 pounds of fat with my targeted, 6-week mini-cut. Replay, downloadable guide, and fat loss workout program included. Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram

    56 min
  6. The Forgotten Thyroid Hormone That Supercharges Fat Loss and Metabolism (Dr. Amie Hornaman) | Ep 424

    JAN 9

    The Forgotten Thyroid Hormone That Supercharges Fat Loss and Metabolism (Dr. Amie Hornaman) | Ep 424

    Want to drop 8-12 lbs before summer without crash dieting or losing muscle? Join the Get Lean in 45 Days Workshop on January 20th. Includes replay, fat loss workout program, custom macros, and complete 45-day protocol. — Are you lifting weights, tracking macros, and still stuck with stubborn fat? What if your labs look “normal” but your metabolism feels broken? Body recomp is supposed to feel simpler when you train hard and eat well, yet many people chasing weight loss and muscle building feel stuck. I brought on Dr. Amie Hornaman, known as the Thyroid Fixer, to challenge the way we think about metabolism, hormone health, and strength training. We explored T2, a lesser-known thyroid hormone that acts directly at the mitochondria to help burn fat, boost energy, and protect lean mass. This conversation matters if you care about nutrition and fitness, longevity, and strength training over 40, especially for women’s fitness and anyone frustrated by slow progress despite doing “everything right.” We connected evidence-based fitness, evidence-based nutrition, and smart supplementation, without hype or shortcuts. Today, you’ll learn all about: 0:00 – Why metabolism feels broken 4:20 – The forgotten thyroid hormone 9:45 – T2 vs T3 and T4 15:30 – Fat loss without muscle loss 22:10 – Mitochondria and metabolism 28:40 – Appetite vs energy expenditure 35:55 – Strength training and thyroid health 44:30 – Hashimoto’s and lab myths 52:20 – Practical next steps Episode resources: Thyroid Fixxr T2 Supplement - get 10% off with code WITSThe Thyroid Fixer Podcast - follow to get Philip’s episode soon!Free 7-Day Thyroid Healing KickstarterJust Fix Your THYROID Facebook GroupWebsite: dramie.com 👉 Register for the Get Lean in 45 Days Workshop on January 20 to lose 8-12 pounds of fat with my targeted, 6-week mini-cut. Replay, downloadable guide, and fat loss workout program included. Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram

    57 min
  7. Lose Fat Without Hunger Using Protein, Fiber, and Appetite Control That Works | Ep 423

    JAN 7

    Lose Fat Without Hunger Using Protein, Fiber, and Appetite Control That Works | Ep 423

    Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off: https://witsandweights.com/calocurb -- Can you lose fat without all the hunger? Maybe you're eating fewer calories than ever but somehow hungrier than ever, and it feels like a vicious cycle that prevents you from losing weight or stalls out your metabolism. Discover the satiety hierarchy that explains why some foods keep you full for hours while others leave you raiding the pantry within minutes.  Learn the specific protein and fiber targets that suppress appetite at the hormonal level by triggering GLP-1 and PYY release, plus evidence-based meal timing strategies that can cut evening cravings in half.  Philip shares 4 practical (and natural) appetite control tools that work with your body's natural hunger signals. This is 2 of our 8-part Appetite Series, and it's all about making fat loss feel less like a fight. Whether you're focused on body recomposition, building muscle while losing fat, or just trying to stick to your nutrition plan without white-knuckling through every meal, you'll walk away with tips to manage hunger naturally. Plus, stay until the end for a pre-meal protocol that can reduce calorie intake by nearly 20% and takes just 30 seconds to implement! Timestamps 0:00 - Why managing hunger matters more than hitting your macros 2:53 - The satiety hierarchy 7:28 - Energy density strategies to eat more food on fewer calories 12:10 - How to activate natural GLP-1 and satiety signals 14:02 - Front-loading calories and why breakfast size affects evening cravings 19:54 - 4 natural appetite tools 24:22 - Connecting satiety strategies to strength training and body recomp 27:18 - Bonus: 30-second pre-meal protocol to reduce calorie intake by 20% 👉 Register for the Get Lean in 45 Days Workshop on January 20 to lose 8-12 pounds of fat with my targeted, 6-week mini-cut. Replay, downloadable guide, and fat loss workout program included. Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram

    27 min
  8. Why You're Always HUNGRY on a Diet (7 Mistakes Killing Your Fat Loss) | Ep 422

    JAN 5

    Why You're Always HUNGRY on a Diet (7 Mistakes Killing Your Fat Loss) | Ep 422

    Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off: https://witsandweights.com/calocurb -- Are you constantly HUNGRY? Battling cravings, feeling like your body is pushing back hard? You're in a calorie deficit, doing everything right (tracking your food, hitting the gym, staying consistent), yet you're ravenous and not sure what to do. This episode kicks off our 8-part Appetite Series with the most common question I hear: "Why am I always hungry on my diet?"  The answer usually comes down to one of these 7 mistakes that trigger your hunger hormones, tank your energy, and stall your results. You'll learn exactly why (and how) your body fights back during a diet through hormones like leptin, ghrelin, and GLP-1, and which mistakes you're likely making without realizing it. Whether you're trying to lose fat, improve body recomp, or just stop white-knuckling through every diet, learn the evidence-based fixes to work with your biology instead of against it. Plus, stay until the end for a counterintuitive 2-week protocol you can start tomorrow to make hunger management dramatically easier, before you even cut a single calorie. Timestamps 0:00 - Why your body triggers hunger during fat loss 3:11 - The hormones that control your hunger 6:50 - Mistake 1: Not eating enough protein to feel full (or build muscle) 9:48 - Mistake 2: Low fiber and food volume sabotaging satiety 14:00 - Mistake 3: How poor sleep and stress spike your appetite 18:27 - Mistake 4: Why too much cardio increases hunger 22:05 - Mistake 5: Chronic extreme deficits and metabolism adaptation 27:42 - Mistake 6: Meal timing mistakes that trigger overeating 32:04 - Mistake 7: The all-or-nothing mindset killing your fat loss 36:11 - Bonus: 2-week prep protocol to reduce hunger before dieting 👉 Register for the Get Lean in 45 Days Workshop on January 20 to lose 8-12 pounds of fat with my targeted, 6-week mini-cut. Replay, downloadable guide, and fat loss workout program included. Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram

    42 min
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4.9
out of 5
230 Ratings

About

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 your body recomp and metabolism. Whether you're focused on weight loss, muscle building, or both, you'll get simple, science-based, and sustainable info from an engineer turned lifter (that's why they call him the Physique Engineer). This show serves both women's fitness and men's health goals, with special attention to strength training over 40 and hormone health. 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 a lean physique through sustainable body recomp. 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 with proper hypertrophy training - 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 with evidence-based training and nutrition, and put in the intelligent work, hit that "follow" button and let's engineer your best physique ever! Popular Guests Include: Mike Matthews (author of Bigger Leaner Stronger), Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Doc Who Lifts), Eric Trexler (Stronger by Science), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Andy Morgan (Ripped Body), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach) Popular Topics Include: hormone health, metabolism optimization, hypertrophy training, longevity and healthy aging, body positivity, best protein powder selection, strength training over 40, women's fitness, men's health, muscle building, body recomp, macros and nutrition tracking

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