Wits & Weights: Strength and Nutrition for Skeptics

Wits & Weights: Strength and Nutrition for Skeptics

For skeptics of the fitness industry who want to live longer by getting stronger with strength training and sustainable nutrition. I’m your host, Philip Pape, and in each episode, we’ll examine strategies to help you achieve physical self-mastery through a healthy skepticism of exercise and nutrition science, and a commitment to consistent lifting and nutrition.


March 24, 2023 56 min

Today we dive into some hot nutrition topics. What is the “best” diet for weight/fat loss and how can women over 40 prioritize and optimize their health? Should you consider intermittent fasting (time-restricted feeding), especially for women? How can you unleashing the power of your mind to create results?

We touch on disordered eating habits and body image concerns, and what to do if someone is resistant to change or has...

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What is the meaning of self-improvement and how does it apply to health and fitness? What do you need to achieve your goals? We explore whether struggle is necessary for progress and success, and what role confidence plays in our fitness journey. How do you find your purpose? What is the importance of self-love, emotion, and vulnerability in self-improvement? We also dive into the significance of emotional intelligence and self-awa...

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In today’s special solo episode, we uncover 5 of the most common mistakes people make during their fat loss journey.

As someone who is 8 weeks into my own 12-week fat loss phase, I can empathize with these challenges and offer guidance on what to avoid and how to successfully navigate your next fat loss phase!.

Drawing from my daily experiences with clients who have also faced these common struggles, I share pract...

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Today we discuss emotional eating and healthy habits, the difference between physical hunger and emotional eating, why we eat emotionally, and how to address this for consistent habits and results. We also explore strategies for planning ahead and staying accountable, why it's hard to go it alone when trying to live a healthy lifestyle, managing food choices during a gaining phase, and the importance of non-food behaviors like...

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Today I’m joined by my client Heather Clinger, a wife and mother of 5 currently homeschooling her children in Turkey. She is passionate about teaching and creating music and is enjoying learning how to lift heavy things.
I met Heather 4 months ago when she reached out for one-on-one nutrition coaching to improve her body composition, get stronger, and build muscle. Most importantly, she wanted to FEEL her best and set an ...

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In today's episode you'll learn about how to be more consistent and build momentum in your health and fitness journey through mindset and discipline with my guest, Scott Friedman.

Scott is a nationally accredited Personal Trainer, Fitness Nutrition Coach, and Behavior Change Specialist who has been in the fitness industry for years.

He has worked with hundreds of clients and specializes in mentoring them...

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This is another Q&A episode!

Today I’m answering five questions from members of the Wits & Weights Facebook community covering training, nutrition, and health.


  1. I want to build my glutes. How many times a week should I train them? Is once a week too little?
  2. How would you train and coach someone differently who struggles with insulin resistance?
  3. What do you think about carb cycling? Is it benefi...
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A few months ago, I joined Kevin McShan on his incredible and prolific podcast, Let’s Have This Conversation, and he’s returning the favor today to talk about how to thrive while living with a disability.

Kevin McShan is a graduate of St. Clair College’s Journalism, Print and New Media Program. Kevin has an extensive history of promoting employment equality for individuals with disabilities most recently, as the Job Develo...

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This one is for all the men listening to the show. I am joined by my man Carl Berryman for a conversation about being a man, from fitness to communication to expressing your feelings and everything in between.

You MUST check out Carl's podcast, Inspired by Impact, where he delves into all areas of your life to apply the strategies you learn in the gym OUTSIDE the gym to be a better man.

Carl is a Personal Tra...

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On today’s episode I am joined by Yosh Stoklosa, whom I’ve known for many years through our association with Romeo Athletics (in Enfield and Avon, Connecticut), him as a coach and trainer and myself as a long-time member.

We talked about coaching, the fitness industry, optimal health, and training, including programming and Olympic lifting.

Yosh is a Certified Sports Performance Coach and Personal Trainer at Romeo...

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This is the first Q&A episode ever for Wits & Weights!

I'm covering four training-related questions from followers of our Facebook group (Wits & Weights) and plan to do more episodes like this to answer your questions there and on Instagram (follow me at @witsandweights), with a shoutout to you (if you want)!

And if you like this Q&A type of episode, let me know and I'll do more of them t...

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I was honored to speak with Alison Bladh about women’s health, particularly during menopause, to help demystify the associated affects on weight, brain and heart health, sleep, stress, and other symptoms to empower women to take control of their health.

Alison Bladh is a registered nutritional therapist and beauty therapist living in the wilds of Sweden after falling for the charms of a Viking man!

Alison worked ...

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Today is a first for the show because we are doing a coaches roundtable with 5 amazing people in my inner circle—whom I would consider friends at this point—who are making an impact on peoples’ lives—both active and aspiring nutrition coaches and personal trainers.

These incredible women and men each have a unique perspective on health and fitness and agreed to come together despite being in different timezones all around ...

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Prepare yourself for some deep insights about entrepreneurship, leadership, online coaching, the fitness business, mindset, and more from today’s special guest.

I am extremely excited to be joined by the amazing Lauren Tickner.

Lauren is ranked as Forbes Magazine’s #1 business coach for 2021…and a Forbes Top 10 Entrepreneur in 2020.

Lauren now works with her team at Impact School to help their clients im...

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Today we are digging into shifting your mindset to achieve self-mastery and live your best life through things like identity, habits, productivity, and of course as always on this show, how those tie back to your fitness and health.

My guest is Monica Ricci. Monica has been facilitating positive change for over 20 years. She founded Catalyst Organizing, LLC in 1998, working with individuals, business owners, and business ...

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Whether you're trying to lose extra weight, switch to a fat loss phase after building muscle, get lifestyle lean, or finally achieve success with your new year’s resolution, this episode will help you get there.
You will learn everything you need to know about fat loss so you can lose the weight and keep it off sustainably, efficiently, and in a way that actually improves how you look and feel for the long term.

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I am joined by a member of our Wits & Weights Facebook community, Matthew Spiewak, to chat about training and nutrition, including flexible dieting, compound lifts, pain and injury, and programming.

Matthew is an ACSM-certified Personal Trainer in the Chicagoland area with a degree in Kinesiology.

He loves helping people feel and look better and transform their health through his hands-on work in the gym a...

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This episode from my appearance on Paul Hanton’s podcast, The Healthy Fit Life, for the episode “Avoiding Common Issues with Sustainable Fat Loss.”
Paul interviewed me about body composition, body fat overshooting, the difference between weight loss and fat loss, what happens when we lose weight, mistakes people make during weight loss, and what we can do instead for a more sustainable approach while still getting results...

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Today is a special one because it’s our first episode featuring a member of our Wits & Weights Facebook community, Josh Isley.

We discuss strength, lifelong health, training for events, avoiding overtraining, and lots more. 

Josh Isely is a 42-year-old mechanical engineer who loves hunting the backcountry and mountains but who also rides a desk every day. 

He was an athlete in high school and as happe...

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This episode is from my appearance on Karen Martel's podcast, The Other Side of Weight Loss, where we demystified as much as we could about lifting, cardio, nutrition, fat loss, and more.

Topics discussed in this episode:

  • What is the best way to train?
  • What is the best cardio for weight loss? 
  • How long should our workouts ideally be? 
  • What does the science tell us about step counting when it comes to weight loss? 
  • What cardio is...
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