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Wits & Weights | Nutrition, Lifting, Muscle, Metabolism, & Fat Loss

Philip Pape, Nutrition Coach & Physique Engineer

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For skeptics of the fitness industry who want to live longer by getting stronger with strength training and sustainable nutrition. Certified Nutrition Coach Philip Pape uncovers science-backed strategies for movement, metabolism, muscle, and mindset. Find out why they call him the Physique Engineer! Get stronger, optimize your nutrition to build muscle and lose fat, upgrade your body composition, and achieve physical self-mastery through a healthy skepticism of exercise and nutrition science ...
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Fat Loss Simplified: tips for weight loss, workouts, nutrition, fitness, and a balanced life

Bryce Hamilton - Fitness/Nutrition Coach and Weight Loss Strategist

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Fat Loss Simplified is the ultimate podcast for results-driven individuals who are ready to leave behind the diet culture shenanigans (the programs with big promises and tiny results) and finally lose 20+ lbs. of fat, heal their relationship with food, and embrace a body they’re proud of. Gone are the days of obsessing over food choices, spending endless hours in the gym, or sacrificing your social life. It’s time to simplify fat loss, once and for all! This show will deliver tips for weight ...
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Welcome to the Fat Loss School podcast! If you’ve been struggling with extra pounds, menopausal belly fat, feeling overwhelmed by too many diet options, are on the borderline with health issues, and are frustrated by past weight loss failures - especially if you’ve hit the fabulous fifty mark - then grab a seat because this podcast is your ultimate fat loss classroom. I am Amy Bryan, 30 year educator and certified FASTer Way to Fat Loss® online nutrition and fitness coach. I’ll be your teach ...
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Are you tired of not knowing what to do in the gym? Frustrated with trying to eat ”right” but not sure what eating right actually is? Annoyed that you are trying but you’re not seeing results? I get it! Hi, I’m Rachel. Wife, mom of 6, and Registered Dietitian. For years I regularly exercised and ate healthy, but I never felt or looked how I thought I should for the amount of effort I put it. Ever felt that way? Then, after having my 3rd baby, I just couldn’t get the extra fat off my midsecti ...
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Do you have a hard time recognizing the man staring back at you when you look in the mirror? Does it seem like all of a sudden your wife isn’t paying attention to you, you’re exhausted after playing with your kids, and you feel embarrassed to take your shirt off in public? Don’t worry. You are definitely not alone, and the amazing news is that you have the power within you to transform not only your physical self but your inner self as well. And The Optimal Alpha Podcast: Fitness, Fat Loss, ...
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The Ultimate Fat Loss Formula: Escape The Low Calorie and Low Carb Diet Traps and Achieve Effortless and Permanent Fat Loss by Working With Your Biology Instead Of Against It. Support this podcast: https://podcasters.spotify.com/pod/show/ultimatefatlossradio/support
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The FAT LOSS DAILY podcast is your #1 Podcast for how to burn fat. My name is Jessica Smart, and I lost 100 pounds of fat. After traditional weight loss methods left me frustrated and desperate, I couldn't help but be open to anything and everything that could help me burn fat. This Fat Loss podcast is designated to sharing fat loss tips and also sharing the success stories of so many others that are now experiencing better fat loss without an extreme diet or gym routine.
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Welcome to the rejuvenated "HCG Body for Life" podcast with Master Coach Colin F. Watson, the unparalleled authority in the HCG diet arena. After years of amplifying his brands, Colin is back to revolutionize the weight loss journey. This isn't just a podcast; it's a movement to empower permanent transformation. Dive deep with us into the "inside game" of lasting fat loss. We unravel the intricate tapestry of emotions, trauma, and the often-overlooked psychological facets of physical health. ...
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Cut The Fat Weight Loss Podcast

Ray Hinish And Blythe Wagner

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Cut The Fat Podcast is dedicated to helping you achieve your weight loss goals using science-based tactics and strategies. It's our mission to help people navigate the often times complex and conflicting information surrounding fitness, weight loss, and health. Besides helping people to achieve their weight-loss goals we also want to help people achieve that goal without having to resort to guilt as a mechanism for motivating yourself to achieve it. In addition, it's not enough that we just ...
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The DADS ON FIRE is a movement of Dads who want to live a life on fire! It's a community of Dads who are ready to step up and walk the talk. This is for the Dad who wants to transform his BODY to become a POWERFUL leader and CELEBRATE life and family! Here you"ll learn how to go from powerless, tired, burnout and stressed to having vitality, leadership and becoming a role model for your family and friends. The mission of the Dads On Fire podcast is to give you all the necessary tools to live ...
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Are you feeling like as you get older it’s harder to lose weight? Have you tried diets only to regain the weight and then you feel like a failure? . Do you have some aches and pains popping up and wondering if you can do anything about them? Are you feeling stressed and low on energy and wondering how to even get started & stay consistent? . On this podcast, you will find answers to questions like: -How to eat better? -How to feel better? -How to have more energy? -How to lose weight? -Healt ...
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Cut The Fat Podcast is dedicated to helping you achieve your weight loss goals using science-based tactics and strategies. It's our mission to help people navigate the often times complex and conflicting information surrounding fitness, weight loss, and health. Besides helping people to achieve their weight-loss goals we also want to help people achieve that goal without having to resort to guilt as a mechanism for motivating yourself to achieve it. In addition, it's not enough that we just ...
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In this episode, Bryce and Claire debunk the myth that perimenopause/menopause signals the end of a fit body you can be proud of. If you're ready for a refreshing perspective on the idea of aging where women over 40 are encouraged to redefine their fitness successes and take back control of their body and life, this empowering conversation is for y…
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Does the idea of food logging stress you out? Do you feel guilty or overwhelmed about tracking food? Or is it a source of freedom and control? In this episode, Philip (@witsandweights) discusses making food logging a positive and helpful experience. He emphasizes the importance of approaching it with a neutral and non-judgmental mindset, promoting …
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Do you believe the best way to lose weight is to follow a Keto-type low carb diet? Maybe you’ve had success losing that way before but you just always cave to the carb cravings. I hear ya! Today class will be taught by a keto convert who will share her experience of moving from super low carbs to re-introducing healthy carbs and carb cycling. Did s…
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Are you curious about yoga or maybe you've tried it before, but found the instructor hard to follow or the poses too challenging? If you're looking to build strength, enhance flexibility and balance, all while reducing stress, yoga can be a fantastic addition to your routine. Explore these five tips to kickstart your yoga journey, especially tailor…
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Are you ever confused about how hard to push yourself in the gym? How to tell if you are hitting your "max" in a lift? But at the same time worried about getting hurt? I feel ya! It IS hard to figure that out sometimes, so I've recorded this episode to show you the method that I personally use to make sure I'm pushing myself enough, but not too muc…
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Need help crafting your fitness plan? Click the link below to see exactly how we can guide you: https://andynayloronlinecoaching.com/ ………………… When embarking on a journey towards physical transformation, the choice of a fitness coach or program is pivotal. Are you aiming for a fleeting change or a profound, long-lasting impact on your lifestyle? Dep…
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When it comes to food and nutrition, there is a fine line between RESTRICTION and DEPRIVATION. We dive into how to make empowering choices that align with your goals without sacrificing the joy of eating on today's Quick Wits. Also, this is the last week to enroll in Wits & Weights Physique University (WWPU) at the 40% off launch price. ===> Click …
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Have you ever chased the number on the scale only to find yourself back at square one? This conversation is from my appearance on Megan Dahlman's podcast, Self Care Simplified. Megan invited me on her podcast to dig into the strategies that actually work for sustainable fat loss, especially for those in midlife. We discussed the difference between …
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In this episode, Bryce reveals his secrets to the art of meal prepping and how mastering it can significantly expedite the time it takes to reach your fat loss goals. Although meal prepping is often seen as intimidating, once you learn the step-by-step process of how to quickly and easily prepare meals without overwhelming your schedule., you'll ne…
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What is the most important thing in your life and how can you take care of that to create a body you'll love? Philip (@witsandweights) has a special guest, Kate Galli, on the show today. Kate brings a unique perspective to self-care, emphasizing the importance of being in the best physical and mental shape to make a difference in the world. In this…
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FREE PHYSIQUE-BASED WORKOUT PROGRAMS! On today's Quick Wits, we are answering questions about how to train, how to warm up your lift, how to choose an initial load so that you can get all the reps but not go too lightly, how to rest so you get sufficient time between sets, how to progress, and which movements to do week after week, as well as how t…
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Do you want to lose weight and feel like it’s not budging? Do you want to eat healthier and stop the yo-yo dieting? If you are ready to get off the dieting cycle and focus on healthy weight loss, then listen to these 5 tips. 1. Hydration and Healthy Drinks 2. Mindful Portion Control 3. Protein at Every Meal 4. Movement 5. Strength Training Mentione…
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You tell yourself: "Ok, this is it! I'm getting this fat off this year!" And then....well, nothing much happens. Maybe go to the gym for a few weeks, cut out sugar for a while, but then things revert back to how they've always been. What happened? Or really, what DIDN'T happen? Goals. Realistic, strategic goals. And not just goals; daily and weekly…
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In this episode, Bryce speaks about his own four-week personal fat loss journey, giving you a peek behind the curtain at how he managed to shed five pounds in four weeks without giving up food trucks, jelly beans, or Easter dinner. Remember to follow or subscribe to enjoy our free coaching content consistently. In the main part of the episode, Bryc…
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Are you tired of feeling self-conscious about your body and ready to finally achieve that impressive, muscular physique you've always dreamed of? What basic principles can guide your bodybuilding journey? What progress can you expect from bodybuilding over time? How does bodybuilding benefit your mental health? Today, Philip (@witsandweights) talks…
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Are you eating out way too much just because you aren't inspired with healthy recipe ideas? Well, I have you covered today in FAT LOSS SCHOOL as I share 3 easy ways to get a healthy meal on the table that the whole family will love - and it's healthy enough to support your weight loss goals. Here are your (free downloadable) cheat sheets: 10 Chicke…
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Do you have some chronic pain? Maybe you know your posture isn't great. Today I chatted with Jonathan all about posture, how tension and stress can be held in our bodies, and practical tips on posture. Connect with Jonathan: https://www.corewalking.com/ https://www.facebook.com/rejuvenationmovement Mentioned in this episode: 👉 Join me for a free co…
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FREE PHYSIQUE-BASED WORKOUT PROGRAMS! Have you ever asked yourself what skill level am I when it comes to workout programming for strength training and how many days a week should I work out to get the best results? We are covering all that and more on today's Quick Wits. Plus: Get a free month of workout programs from Wits & Weights Physique Unive…
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You've been working hard in the gym, upping those reps and weights and you've been eating right too, but.....when you get on the scale you are getting some mixed messages. Are you losing your muscle or fat? Why isn't the scale moving the right way? What's up with these body measurements? I have been there, my friend! Today's episode is all about ho…
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When you're forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur? And how do I get more muscle to increase my metabolism? We are answering two questions today: When forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occu…
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In this episode, Bryce tackles the common misconceptions about cardio and provides insights on why it isn't an all-in-one solution for fat loss. Bryce stresses the essential role of nutrition and muscle building in losing fat, in comparison to focusing on cardio solely. Bryce also explains the pitfalls of resorting exclusively to cardio in your que…
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Can a carb-rich, high-calorie diet boost our metabolism? What are the real effects of fasting on our energy levels? How can lifestyle choices impact our mood and overall health? In today’s episode, Philip (@witsandweights) is joined by Jay Feldman. Jay is a health coach and host of The Energy Balance Podcast, which focuses on bioenergetic health. J…
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Have you ever felt like you are doing all the things right on your fitness journey for your health, your nutrition, your training...but something's missing? And that something is support or other people or someone to share it with? A lot of us are in that 5% percent of people that are really going after the best versions of ourselves, and we feel l…
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Today, I'm diving into the world of anti-inflammatory foods and how they can impact our overall health. I share practical tips on which foods to eat more of, such as fruits, non-starchy vegetables, herbs, and specific oils and fish, and which ones to eat less of, like sugar, processed meats, and refined grains. Join me as I explore the impact of mi…
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Need help crafting your fitness plan? Click the link below to see exactly how we can guide you: https://andynayloronlinecoaching.com/executivecoachingcall ………………… The age-old fitness dilemma: free weights vs. machines. What is your first choice? How has that worked for you? In this episode of The Optimal Alpha Podcast, Andy is diving headfirst into…
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Need motivation? This one's going to be juicy. What do you do when you just DON'T want to go to the gym? In this episode I'm talking about 3 effective strategies to get you into the gym even on those days you don't feel like going. Enjoy! -Rachel Need more help? https://www.effectivefitnessforwomen.com/work-with-me…
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Welcome to another episode of the Fat Loss Simplified podcast. Today we dive into the inspiring journey of Justin, a former pro wakeboarder, firefighter, and now health coach. After battling a severe brain infection caused by mold, Justin shares his fight to restore not only his physical health but the mental and emotional challenges that came with…
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How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever? Today, Philip (@witsandweights) goes over the real reasons holding you back from sustainable fat loss and optimal metabolic health, and it’s NOT because you’re not doing enough exercise or restricting your calories enough. Philip explai…
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Do you constantly wish for a thinner body, tighter skin, fewer wrinkles, better posture, thicker hair, etc? Is it body dysmorphia? How do we fix our self-talk, and focus on health and body positivity. And if I, as a nutrition/fitness coach, feel this way, I can only imagine the feelings and self-talk of other women. Today my guest is a 60 yr old NY…
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Looking for a mindset tweak when it comes to your health and weight loss? In this episode, I dive into the topic of mindset and what you need to be aware of. Mindset can either move us forward or keep us stuck. Mentioned in this episode: 👉 Join me for a free coaching call and see what is missing for you so you can get unstuck! Book by April 5th and…
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What if there's a mental shift that you can make right now that would make it even easier to break through plateaus and reach and smash your fitness goals? In today's Quick Wits as we explore this little shift in your approach that will give you massive results. -- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an act…
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Who loves dry grilled chicken, broccoli, and plain rice? Not me!! Is this what you envision for dinner during a fat loss season? No ma’am! We do flavor over here! Today we are talking about 5 delicious dinner recipes for your fat loss season, to help you and your family stay satisfied so you can reach your fat loss goals. Enjoy! -Rachel Show Notes:…
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This conversation is from my appearance on Jen Rulon's podcast, The Everyday Healthy Human. Jen invited me on her podcast to discuss the importance of evidence-based fitness and nutrition, debunk the need for excessive cardio to lose weight, and emphasize the benefits of lifting heavy. You’ll learn about the significance of building habits and non-…
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This episode is for you if you have ever wondered... What's the best macro ratio for weight loss? Should you eat more protein than carbs to lose weight? How do I set my macros to lose fat? Do macronutrients matter for fat loss? Should I use a macro calculator? ⁠⁠Sign up for a free Lifestyle Audit⁠⁠⁠⁠⁠⁠ Free Resources Lose Fat Like Crazy E-Book Vide…
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What does it mean to "train hard"? Is it training to failure, progressive overload, intensity, something else? Find out the answers in today's episode. Today, Steve Hall, the founder of Revive Stronger, a seasoned natural bodybuilder and podcast host, shares his expertise on essential training principles. Philip (@witsandweights) invited him to the…
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When it comes to long-term health, vitality, body composition and avoiding metabolic disease and obesity, there is one thing that matters above all and is a complete game changer... It's NOT weight loss. Forget what you've been told about weight loss being the holy grail of health. This episode is set to revolutionize your perspective on fitness an…
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Are you struggling with weight gain and wondering if you should track your food? We dive into: Pros and cons of food tracking Importance of mindset Loving your body from the inside out Impact of calorie tracking Setting holistic health goals Value of being in tune with your body Mentioned in this episode: 👉 Join me for a free coaching call and see …
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Need help crafting your fitness plan? Click the link below to see exactly how we can guide you: https://andynayloronlinecoaching.com/executivecoachingcall ………………… Squat vs. Leg Press: the age-old debate. What is your first choice? How has that worked for you? In this episode of The Optimal Alpha Podcast, Andy is diving headfirst into the debate nav…
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This episode is for you if you have ever wondered... How do I motivate myself to workout? How do I motivate myself to lose body fat? What are the best exercises for motivation? Why can't I motivate myself to lose weight? How can I increase my motivation? ⁠Sign up for a free Lifestyle Audit⁠⁠⁠⁠⁠⁠ Episode Resources: ⁠⁠⁠⁠⁠⁠Recipes for Results⁠⁠⁠⁠⁠⁠ ⁠⁠…
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Why does hunger strike when you're cutting calories? Do you want to know the best way to curb hunger during fat loss? In this episode, Philip (@witsandweights) dives into the fascinating world of hunger, the science behind it, and how it affects your fat loss journey. He talks about the hunger hormones — leptin and ghrelin and how stress and cortis…
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Today I'm taking you on a FIELD TRIP to learn how to navigate travel and vacations while still seeing weight loss. You can do both! Today I'll share some healthy habits not to leave at home, share some restaurant tips and convenience store snacks, as well as an on-the-go Travel Guide freebie so you don't have to compromise your fat loss goals while…
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Are you interested in improving your core strength? A strong core is essential for overall functionality and injury prevention. In today's episode, I will be discussing how to effectively strengthen your core. 00:00 Building a strong, healthy core is essential. 03:12 Train core, eat healthy, manage insulin resistance. 09:30 Lay on back, contract ab…
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Don't eat this, don't eat that. Are you sick and tired of all the don'ts when it comes to diet? All the no's and the can't's and the bad's? We're getting rid of all of that. We're going to flip things around and explore additive nutrition. This is a liberating, freeing approach to focusing on what to ADD IN your diet rather than what to cut out...o…
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Hey Friend! Who loves spending 3 hours at the gym to get all your exercises in??? NOPE. That’s a hard pass for me! And you too, I bet. What if there was a way to simplify your time at the gym so that you get the most done in the least amount of time? If you think that sounds good, then today’s episode is just for you! Today’s episode is all about h…
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Are you frustrated with a lack of progress, even though you've been working hard? Maybe you've been going to the gym, tracking your food, or trying to improve your diet. In this episode, Philip is going to introduce something to you that's coming out soon that could very well change the way that you approach your fitness journey forever, not just p…
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This episode is for you if you have ever wondered... Can you lose fat with intuitive eating? How to incorporate intuitive eating into your weight loss journey? What is the intuitive eating method? Do I have to track macros to lose fat? What are the benefits of intuitive eating? Sign up for a free Lifestyle Audit⁠⁠⁠⁠⁠ Episode Resources: ⁠⁠⁠⁠⁠Recipes…
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What practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building? Dr. Bill Campbell, director of the Performance & Physique Enhancement lab at USF, is back on the show today. He was on the show in episode 92, where they discussed the latest findings on improving body composition through food sele…
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Want the secret to designing a fat loss diet that preserves muscle while shredding pounds? Today we break down the key components of a well-designed fat loss plan, including the calorie deficit, protein intake, strength training and recovery. We're going to walk through a hypothetical client's journey, complete with the numbers, and discover the po…
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Join us as we delve into the transformative power of fish oil and omega-3s. Uncover how omega-3s can combat inflammation and elevate your overall well-being. Explore the diverse sources of omega-3s, the benefits of supplementing with fish oil, and their profound impact on your body. Questions answered: Can we get enough omega 3's from food? How soo…
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