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Wits & Weights | Fat Loss, Nutrition, & Strength Training for LiftersAuthor: Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert
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 mindsetIf you're ready Language: en-us Genres: Fitness, Health & Fitness, Nutrition Contact email: Get it Feed URL: Get it iTunes ID: Get it Trailer: |
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2 Biggest Causes of Belly Fat, Sugar Cravings, and Constant Hunger | Ep 426
Episode 426
Wednesday, 14 January, 2026
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
