Los mejores podcasts de Philip Pape (2024)

1
7 Sleep Quality Metrics You NEED to Track for Faster Gains and Fat Loss (Root Cause Analysis) | Ep 243 18:43

4h ago18:43

18:43

→ Join Physique University Your wearable says you got 8 hours of sleep, but you're still waking up exhausted. Your sleep efficiency looks good, but your energy levels tell a different story. Learn the 7 key sleep metrics that actually matter for muscle gains and fat loss, plus how to use Root Cause Analysis, an engineering method that reveals the t…

1
You Can Build Muscle FASTER Than We Thought (Without More Fat Gain) | Ep 242 28:45

2d ago28:45

28:45

Can you build muscle faster than we thought... WITHOUT gaining more fat as you bulk? What if the current advice to on rate of gain is actually holding you back? Philip (@witsandweights) shares groundbreaking research that shows you can gain muscle faster than you thought - without getting bogged down by excess fat. He breaks down the latest science…

1
Weird Q&A - Burn Calories Fidgeting, Horror Movies for Fat Loss, Build Muscle Once a Week 8:26

4d ago8:26

8:26

→ Join Physique University Welcome to another Weird Q&A, where I answer three offbeat questions about health and fitness, covering nutrition, training, and mindset. Have a weird question you'd like answered? Send your question as a text message and I'll answer it on the show! Today's questions: Can you burn a significant number of calories by fidge…

1
Eat More of THESE Mood-Boosting Foods for Everyday Happiness (Dr. Sarah Ballantyne) | Ep 241 55:56

5d ago55:56

55:56

Can the specific foods you eat transform your mental well-being? Does nutrition hold the key to unlocking mental resilience? Philip (@witsandweights) welcomes Dr. Sarah Ballantyne, a PhD researcher and New York Times bestselling author, to discuss the powerful relationship between nutrient-dense foods and happiness. They explain how specific food n…

1
Stop Switching Exercises Until Changing THIS First (Tolerance Analysis) | Ep 240 14:14

7d ago14:14

14:14

Are you quick to abandon exercises that don't feel quite right? Maybe bench press bothers your shoulders, rows don't hit your back, or squats just feel unstable. The typical advice is to "just find another exercise." But before you give up on a movement that could be great for your goals, there's an engineering solution you need to try. You'll lear…

1
Election Day Bonus - You Have Two Choices... for Strength and Muscle (Volume vs. Intensity) 6:23

8d ago6:23

6:23

What if the key to maximizing your strength and muscle is based on how you vote? No, not for president or your local politicians, but between two important choices: Volume vs. Intensity Let's settle the long-standing debate: do you cast your “vote” for volume—stacking up work (reps, sets, tonnage, and skill development) to build a solid foundation?…

1
The Lifter’s Guide to BFR Training for Muscle Growth, Rehab, and Recovery | Ep 239 24:14

9d ago24:14

24:14

Are you curious about blood flow restriction (BFR) training but unsure how to get results? Or have you tried it and felt it fell short of expectations? Philip (@witsandweights) dives into a complete, practical guide to incorporating BFR training for maximum muscle growth. He breaks down the science and technique behind BFR, sharing tips on equipmen…

1
Injury-Resilient Training for Lifetime Strength and Muscle (Dr. Jordan Feigenbaum) | Ep 238 56:35

12d ago56:35

56:35

Are nagging injuries and joint pain holding back your progress in the gym? Are you concerned about lifting as you get older, or simply want to stay strong for life? Philip (@witsandweights) connects with Dr. Jordan Feigenbaum, a seasoned powerlifter, coach, and physician. Together, they tackle the reality of aging and training, providing practical …

1
Is Excess Protein Turned Into Sugar and Fat? (Input-Output Systems) | Ep 237 13:56

14d ago13:56

13:56

Is that scoop of protein powder helping you build muscle, or is it just being wasted and turned into sugar and fat? Today, we're using the engineering concept of Input-Output Systems to bust this common protein myth and help you make informed decisions about your protein intake and supplements like whey and pea/rice powder. Listener Sara S. asked a…

1
4 Ways to Increase Your Metabolism by 500 to 1000 Calories per Day | Ep 236 28:56

16d ago28:56

28:56

Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit? Philip (@witsandweights) shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your…

1
Bonus - How I Optimize Fitness and Health Over 40 to Turn Back the Clock (44th Birthday Reflection) 32:36

18d ago32:36

32:36

To celebrate my 44th birthday, I find myself reflecting on the winding road to health and wellness, sharing my deepest (but not darkest) thoughts with all of you! In this completely unscripted, rambling bonus episode, you'll learn about: The importance of flexible, resilient systems over "perfect" plans How recovery becomes more crucial than traini…

1
How Blood Flow Restriction (BFR) Builds More Muscle Using Less Weight (Nick Colosi) | Ep 235 38:51

19d ago38:51

38:51

Are you an experienced lifter looking for new ways to boost muscle growth, improve recovery, and stay injury-free? Have you heard about blood flow restriction (BFR) training but aren’t sure how it can fit into your routine? Download a free BFR Training Guide here or at witsandweights.com/free Philip (@witsandweights) welcomes Nick Colosi to break d…

1
Never "Fall Off Track" Again with Your Fitness or Fat Loss (Risk Management) | Ep 234 15:25

21d ago15:25

15:25

Are you constantly "falling off track" with your fitness or fat loss goals? Life has a way of throwing curveballs at our carefully laid plans. Illness, work stress, family emergencies, or unexpected travel can derail even the most dedicated among us. But what if you could create a fitness and nutrition approach that adapts to life's chaos instead o…

1
Metabolic Inflexibility After Extreme Dieting & Weight Loss on 'The Biggest Loser' | Ep 233 28:57

23d ago28:57

28:57

Have you ever wondered why crash diets seem to backfire, leaving you worse off than before? Do crash diets seem to set you up for failure instead of long-term success? What if there’s a smarter, healthier way to achieve sustainable fat loss? Philip (@witsandweights) explores the truth behind metabolic adaptation and the science of extreme weight lo…

1
Weird Q&A - Negative Calorie Foods, Muscle Shock & Confusion, Late-Night Eating and Weight Gain 6:05

25d ago6:05

6:05

Welcome to another Weird Q&A, where I answer 3 offbeat questions about health and fitness (nutrition, training, mindset). If you like these episodes, send me a text message! Today's questions: Can you lose weight by eating 'negative-calorie' foods that require more energy to digest than they contain? Can you 'shock' your muscles into growing by cha…

1
Microscopic Muscle Growth for Huge Gains (Justin Cottle) | Ep 232 56:47

26d ago56:47

56:47

Have your muscle gains stalled? Do you struggle to build muscle as fast as others despite your best efforts in the gym? Philip (@witsandweights) connects with anatomy expert Justin Cottle to dive deep into the cellular world of muscle hypertrophy. You'll learn why some people build muscle faster, what happens inside your muscles as they adapt to st…

1
Here's Why Your Diet SHOULD Be Restrictive for Fat Loss (Design of Experiments) | Ep 231 18:45

28d ago18:45

18:45

"You don't need to restrict your diet to lose fat." How many times have you heard that? Yet you're still not seeing results. Here's the truth: some level of restriction in your diet isn't just helpful – it's essential for achieving your fat loss goals. But it's not about cutting out entire food groups or following a rigid meal plan. Learn how the e…

1
How to Find Fitness Motivation When Nothing Seems to Work | Ep 230 23:31

1M ago23:31

23:31

Are you having trouble staying motivated with your fitness goals? Do you start strong, only to lose momentum after a few weeks? Are you wondering why discipline and willpower never seem to be enough? Philip (@witsandweights) dives into the psychology of motivation and the hidden forces that drive our behaviors. You’ll learn why relying on willpower…

1
Bonus Q&A - More Protein vs. More Carbs, Is Creatine Worth It for Muscle? 12:51

1M ago12:51

12:51

We're answering 2 questions from the Wits & Weights Facebook group: Should I lower my protein to get more carbs (or vice versa), especially during a muscle-building phase? Does creatine really make much of a difference for performance and muscle growth if you're at least 80% dialed in with everything else? Join our Facebook group and get YOUR quest…

1
The 5 Stages of Fitness Over 40 (Allan Misner) | Ep 229 55:45

1M ago55:45

55:45

Are you over 40 and frustrated by slow progress in your fitness journey? Do you find it harder to build muscle, lose fat, or maintain energy levels like you used to? Do you need help creating a sustainable plan for health and longevity? Philip (@witsandweights) sits down with fitness expert Allan Misner, host of the 40 Plus Fitness Podcast and auth…

1
Why Bodybuilders and Marathon Runners Train SO Differently (Critical Path Method) | Ep 228 15:42

1M ago15:42

15:42

Are you training for the wrong outcome? Are you working hard, going to the gym, but things aren't quite lining up for your physique and body composition goals? Imagine a fitness plan where every effort counts, and nothing is wasted. Learn how the Critical Path Method (CPM) explains why bodybuilders and marathon runners have such contrasting approac…

1
7 Surprising BMR Facts (Your Metabolism Isn't Broken) | Ep 227 22:14

1M ago22:14

22:14

Is your metabolism holding you back from achieving your fitness goals? Do you ever wonder why your progress slows down despite your best efforts? Why do some people seem to burn more calories than others, even at rest? Philip (@witsandweights) uncovers 7 surprising facts about your basal metabolic rate (BMR) that will completely change how you thin…

1
Weird Q&A - Survive on Protein Only, Spicy Foods Burn Fat, Sleep Less Perform Better? 5:20

1M ago5:20

5:20

The last "Weird Q&A" was so popular we're doing another one! In Weird Q&A, I answer 3 offbeat questions about health and fitness (nutrition, training, mindset). If you like these episodes, send me a text message! Today's questions: If you could only choose one macronutrient to focus on for the rest of your life, which would be the most important fo…

1
Build an Aesthetic Physique Without Destroying Your Mental Health with Laurin Conlin | Ep 226 1:02:22

1M ago1:02:22

1:02:22

Do you feel trapped by obsessive dieting and constantly analyzing your body? Are you sacrificing your mental health in the pursuit of fitness goals? What if you could build an aesthetic physique without losing your peace of mind? Philip (@witsandweights) takes us to the intersection of fitness and mental health with IFBB bikini pro and mental healt…

1
Ignoring THIS Energy Source Is Killing Your Strength and Stamina (Power Systems) | Ep 225 19:34

1M ago19:34

19:34

Are you neglecting a crucial energy system in your workouts? Discover how the engineering concept of Power Systems can be applied to your training (building strength and muscle as well as cardio and endurance) and how to make the most out of the sources of energy within your own body. This episode reveals why training all three of your body's energ…

1
Carbs Aren't the Problem (Keto, Paleo, Bioenergetic, and Pro-Metabolic Diets) | Ep 224 28:45

1M ago28:45

28:45

Do you find yourself torn between low-carb diets and pro-carb philosophies? Are you frustrated by conflicting advice about carbs and wondering what’s right for your body? Should you follow keto, paleo, or maybe a high-carb approach? Philip (@witsandweights) dives into the great carbohydrate debate and breaks down why carbs aren’t the enemy—or the m…

1
The Crazy-Busy Parent's Guide to Training and Staying Fit with Bryan Boorstein | Ep 223 51:02

2M ago51:02

51:02

Are you a busy parent struggling to stay fit while juggling school runs, work, and family? Do you wonder if it's possible to reclaim your pre-kids fitness? How can you balance your health goals with parenthood? Philip (@witsandweights) chats with returning guest Bryan Boorstein, founder of Evolve Training Systems and Paragon Training Methods. Bryan…

1
This Quick Change Will Help You Stick to Your Fat Loss Meal Plan (Kaizen) | Ep 222 17:43

2M ago17:43

17:43

Struggling to stick to your fat loss meal plan? Or any nutrition plan? Learn how the engineering concept of Kaizen – continuous improvement through small changes – can revolutionize your approach to nutrition and fat loss. To celebrate National Cooking Day (September 25), this episode challenges you to make ONE quick change this week that will set …

1
The Hidden Reason You're Skipping Gym Workouts (It's Not Laziness) | Ep 221 24:10

2M ago24:10

24:10

Do you skip the gym, even though you know how amazing you’ll feel afterward? Have you set fitness goals but can't seem to stay consistent with your workouts? Philip (@witsandweights) dives into the hidden psychological reasons why motivation is elusive and why it’s not about laziness or willpower. He covers the science of motivation, the misalignme…

1
Weird Q&A - Lose Fat Eating Pizza, Burn Calories Drinking Water, Sleep Cold to Lose Weight 6:18

2M ago6:18

6:18

In this new type of bonus episode called Weird Q&A, I answer 3 offbeat questions about health and fitness (nutrition, training, mindset). If you like these episodes, send me a text message! Today's questions: Is it possible to lose fat while eating pizza every day? Does drinking water actually help you burn more calories, or is that just an interne…

1
How to Lift Heavy, Run Fast, and Train as a Hybrid Athlete with Cody McBroom | Ep 220 56:52

2M ago56:52

56:52

Are you torn between focusing on strength or endurance? Are you wondering if you can lift heavy while building stamina? Or maybe you’re struggling to find a way to improve both without sacrificing one? Philip (@witsandweights) brings back Cody McBroom to show you how you can excel in strength and endurance without sacrificing either! If you're read…

1
How to Avoid Losing Muscle, Especially On Ozempic and Weight Loss Drugs (Sensor Damping) | Ep 219 17:35

2M ago17:35

17:35

Weight loss drugs like Ozempic can be incredibly effective, but they risk muscle loss due to appetite suppression, which leads to a much larger calorie deficit. And even if you're NOT on GLP-1 drugs, your hunger signals can still be misleading at times, especially when they are psychological and not always physical. You'll learn about the engineeri…

1
What Causes Stubborn Midlife Belly Fat (It's Not What You Think) | Ep 218 28:45

2M ago28:45

28:45

Do you ever wonder why that stubborn belly fat won’t budge, even with a solid diet and workout routine? Are you in your 40s, 50s, or beyond and noticing changes in your midsection that weren't there before? Philip (@witsandweights) reveals the real reasons behind midlife belly fat—and it’s more than just calories in versus calories out. Get ready t…

1
How to Reduce Midlife Back Pain and Joint Inflammation Over 40 with Megan Dahlman | Ep 217 51:29

2M ago51:29

51:29

Are you struggling with midlife back pain or joint inflammation that just won’t go away? Have you tried everything from painkillers to chiropractors but still find yourself in pain? Do you want to regain control of your body and stay active well into your later years? Philip (@witsandweights) brings back fitness expert Megan Dahlman to discuss the …

1
Collagen Protein Does NOT Build Muscle (Bayesian Inference) | Ep 216 14:49

2M ago14:49

14:49

Collagen protein has been hyped as a muscle-building supplement, especially for older adults, but does it really deliver? In this episode, we use Bayesian Inference – a powerful statistical tool – to evaluate the latest research on collagen's effectiveness for muscle growth. Learn how to apply Bayesian thinking to fitness claims and make smarter de…

1
Why Weight Loss Always Fails (But Don't Ditch the Scale Yet) | Ep 215 21:48

2M ago21:48

21:48

What if weight loss is NOT the answer? Or even “maintaining” your weight loss? If you’re tired of obsessing over the number on the scale, you feel stuck in a cycle of yo-yo dieting and frustration, or have ever been told that weight loss is the key to health and happiness… And yet it’s just not working… this episode is for you. Philip (@witsandweig…

1
Bonus - Behind the Scenes of a Top 1% Health & Fitness Podcast 33:08

2M ago33:08

33:08

Discover the behind-the-scenes magic of the Wits & Weights podcast, where I share my insights on the Mics to Millions podcast with Sam Brake Guia. Learn how I apply the engineering mindset to streamline podcast production AND provide the most targeted information for YOU, the listener, putting in the reps over the last 3 years to grow the show into…

1
Why Some People Stay Lean Without Trying (The Genetics of Fat Loss) with Dr. Stephan Guyenet | Ep 214 55:09

2M ago55:09

55:09

Are you frustrated by the stubborn body fat that won't come off despite all your efforts? Do you ever wonder if it's all due to lack of discipline, or could there be a deeper reason? And how much do your genetics actually play a role in your fat loss journey? Philip (@witsandweights) dives into the fascinating world of neuroscience and body composi…

1
The Proven Formula for an Amazing Physique Transformation (Iterative Design) | Ep 213 18:32

2M ago18:32

18:32

Ask yourself a very honest question: is what I'm doing working? Is my training, my nutrition, all the things actually giving me the physique that I want, whether that's being lean and muscular or big and strong? If you're like most people, you start with initial excitement and motivation, followed by hitting one roadblock after another, not quite g…

1
The TRUTH About Strength and Muscle Loss During a Cut | Ep 212 24:13

2M ago24:13

24:13

Are you ready to get lean but worried about losing your hard-earned strength and muscle? Are you concerned that cutting calories might set back your progress in the gym? Do you want to know the real impact of a cut on your body and how to avoid the pitfalls? Philip (@witsandweights) breaks down the science behind strength and muscle loss during a c…

1
Bonus Q&A - Metabolism Myths, 1200 Calories, Chronic Disease, and How Long to Cut for Fat Loss 20:04

2M ago20:04

20:04

We're answering 4 questions from the Wits & Weights Facebook group: What to do when TDEE calculators recommend 1200 calories—but that's just not sustainable. The best training and nutrition strategies to reduce your risk of chronic diseases like cancer and heart disease. When to use a mini cut vs. a traditional cut for fat loss. Is it possible to "…

1
Flexible Dieting vs. Intuitive Eating (Which Is Better for Fat Loss?) with Dr. Joe Klemczewski | Ep 211 59:30

3M ago59:30

59:30

Should you count every macro or just eat what feels right? Is there a way to enjoy your favorite foods without sabotaging your goals? Philip (@witsandweights) teams up with Dr. Joe Klemczewski, the godfather of flexible dieting, to shatter diet myths and reveal the truth about what really works. Whether you're an experienced macro tracker or just b…

1
Add THIS To Your Diet to Optimize Fat Loss, Energy, and More (Buffer Systems) | Ep 210 20:17

3M ago20:17

20:17

Does fat loss feel harder than it needs to be? Do you experience energy crashes throughout the day, maybe even constant hunger? What if I told you there's a simple addition to your diet that could solve most of these problems? No, it's not protein... it's a nutrient that often overlooked yet found in many delicious foods. Today, we're taking a conc…

1
How to Eat Healthy When Your Family Doesn't Have the Same Fitness Goals | Ep 209 28:53

3M ago28:53

28:53

Are you trying to eat healthy, but your family’s eating habits are making it difficult? Are you constantly torn between reaching your fitness goals and keeping your loved ones happy? If navigating mealtime feels like a struggle between your ambitions and their preferences, you’re not alone. Philip (@witsandweights) explores the common dilemma of tr…

1
The Surprising Truth About Diet Soda and Fat Loss (Can It Be GOOD for You?) | Ep 208 1:02:07

3M ago1:02:07

1:02:07

Have you heard that diet soda is harmful or causes weight gain? What if we told you it might actually help in your fat loss journey? Philip (@witsandweights) dives deep into the controversial world of diet soda with his friends Dustin Lambert and Dwayne Ulrich from the Working Weights LLC podcast. They’ll explore how these fizzy, zero-calorie drink…

1
How Your Spaces Are Sabotaging Your Fat Loss (The 6S Method) | Ep 207 13:58

3M ago13:58

13:58

Are your personal spaces getting in the way of consistency with your nutrition or training? Learn about how the 6S method from engineering can make it much easier to achieve your goals. You can transform your kitchen and gym into powerful allies by reducing friction. It's about making small yet impactful changes. What is 6S? Sort Set in order Shine…

1
Eat These 5 Foods and Lose 20 Pounds By Next Week | Ep 206 28:36

3M ago28:36

28:36

Eat these five superfoods and lose 20 pounds by next week! Grabs your attention, doesn't it? It's the kind of promise that floods our social media feeds, beckoning us with the allure of quick, effortless weight loss or other results. Are you tired of falling for these? Why do they never deliver and are you ready to do what actually works? Philip (@…

1
Bonus Q&A - Recovery from Overtraining, Calories Burned from Wearables, Binging After Weight Loss 21:16

3M ago21:16

21:16

If you're feeling stuck with your training, overwhelmed by conflicting data from your wearable, or worried about regaining weight after a big cut, in today's bonus Q&A you'll get the answers you're looking for. Philip answers 3 questions about optimizing nutrition to combat overtraining, using the right food logging tools (it's not just about track…

1
The Hidden Brain in Your Gut Might Be Controlling Your Cravings with Dr. William Ferro | Ep 205 51:00

3M ago51:00

51:00

Are you struggling to lose weight despite trying every diet? Could your gut be secretly driving your cravings, mood, and performance? Are you ready to unlock the power of your "second brain"? Philip (@witsandweights) dives into the fascinating gut-brain connection with Dr. William Ferro, founder and CEO of Betr Health. They explore how your gut—the…

1
Eat More To Lose Weight? (The Iron Triangle of Fat Loss) | Ep 204 16:39

3M ago16:39

16:39

Just eat more food and you'll lose the weight! This advice has been floating around the fitness industry for years and it still persists. Today, we are going to use an engineering concept called the Iron Triangle to show why this idea doesn't hold up. What looks like "eating more" might actually be your first step toward effective fat loss, but not…

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