Nutrition Science Daily for Fat Loss (Not Weight Loss), Muscle, Macros, and Metabolism

Philip Pape | Certified Nutrition Coach, Wits and Weights
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Nutrition Science Daily for Fat Loss (Not Weight Loss), Muscle, Macros, and Metabolism

Start your mornings with Nutrition Science Daily, the 5-minute podcast delivering the latest in nutrition, fat loss, and health science. Hosted by Philip Pape, nutrition coach and voice of the Wits & Weights podcast, this show provides simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast. Available weekdays by 6 a.m. ET, it’s perfect for busy fitness enthusiasts ready to make smarter decisions for their health and fitness. Follow and listen for your morning routine, then follow the Wits & Weights podcast for a deeper dive.

  1. -1 J

    Can THIS ease menopause symptoms like weaker bones, belly fat, and a shrinking metabolism?

    → ⁠Join our free Facebook group⁠ for evidence-based strategies, nutrition and training support, and live Q&As -- Could wearing a weighted vest help with bone density, metabolism, and muscle retention during menopause? Some new research suggests it might—but how much of an impact can it really have? -- ⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Why the Menopause Set Is Obsessed With Weighted Vests

    6 min

  2. -2 J

    I'm calling out the CARNIVORE diet

    → ⁠Join our free Facebook group⁠ for evidence-based strategies, nutrition and training support, and live Q&As -- Trigger warning: the carnivore tribes and trolls may want to avoid this one. Otherwise you might end up eating an apple. Some people swear by the carnivore diet for reducing inflammation, boosting energy, and fixing digestion—but does the science back it up when compared to any other dietary pattern? Let’s take a breath, open our minds, step away from our tribes, and see what’s really going on with this all-meat approach. -- ⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

    7 min

  3. -3 J

    Berberine, the "natural Ozempic" for weight loss?

    → ⁠Join our free Facebook group⁠ for evidence-based strategies, nutrition and training support, and live Q&As -- Berberine has been called “nature’s Ozempic” for blood sugar control and fat loss—but is it really as powerful as the hype suggests? We analyze the latest research to see whether berberine is a game-changer or just another overrated supplement. -- ⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Does Berberine Aid Weight Loss?

    5 min

  4. -4 J

    Drink THIS natural preworkout for massive gains!

    → ⁠Join our free Facebook group⁠ for evidence-based strategies, nutrition and training support, and live Q&As -- Beet juice is hyped for improving blood flow, endurance, and heart health, but is it worth adding to your daily routine? A new study puts these claims to the test—let’s find out what really happens when you drink beet juice every day. -- ⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: What Happens to Your Body When You Drink Beet Juice Daily

    5 min

  5. -5 J

    Are certain proteins anti-inflammatory? (Plus, the myth of inflammation-fighting diets)

    → Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As -- Certain proteins are said to have anti-inflammatory properties, but how much does your choice of protein actually impact inflammation? What about "anti-inflammatory" foods and diets in general? We dive into the latest research to see if swapping protein sources can truly improve longevity and disease risk. -- ⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: 4 Anti-Inflammatory Proteins You Should Be Eating, According to a Dietitian

    5 min

  6. 14 FÉVR.

    The EASIEST way to boost metabolism, no gym required [Metabolism Series 5 of 5]

    Think burning more calories requires more time in the gym? Think again. Non-Exercise Activity Thermogenesis (NEAT) makes up 15-30% of your metabolism and can be the difference between fat loss success or frustration. Here’s how to increase your calorie burn all day long—without formal exercise. This is part 5 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need. ⁠Download your free Nutrition 101 macros guide here.⁠ -- ⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Non-exercise activity thermogenesis (NEAT)

    7 min

  7. 13 FÉVR.

    Stop exercising to burn calories! [Metabolism Series 4 of 5]

    We all know workouts burn calories—but how much do they actually contribute to metabolism? The Exercise Activity Thermogenesis (EAT) component of metabolism is often overestimated, especially for fat loss. Find out why cardio alone won’t cut it, and what actually gives you the edge when it comes to long-term metabolism. This is part 4 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need. ⁠Download your free Nutrition 101 macros guide here.⁠ -- ⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults

    7 min

  8. 12 FÉVR.

    Eat THIS to burn more calories [Metabolism Series 3 of 5]

    You’ve heard that eating protein increases metabolism—but is that just another nutrition myth? The Thermic Effect of Food (TEF) makes up about 10% of your daily calorie burn, and not all foods are created equal. Let’s break down what TEF really does—and how to maximize it for fat loss and muscle building. This is part 3 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need. ⁠Download your free Nutrition 101 macros guide here.⁠ -- ⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Postprandial thermogenesis is increased 100% on a high-protein diet vs. a high-carbohydrate diet in healthy, young women

    7 min
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Start your mornings with Nutrition Science Daily, the 5-minute podcast delivering the latest in nutrition, fat loss, and health science. Hosted by Philip Pape, nutrition coach and voice of the Wits & Weights podcast, this show provides simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast. Available weekdays by 6 a.m. ET, it’s perfect for busy fitness enthusiasts ready to make smarter decisions for their health and fitness. Follow and listen for your morning routine, then follow the Wits & Weights podcast for a deeper dive.

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