Nutrition Science Daily for Fat Loss (Not Weight Loss), Muscle, Macros, and Metabolism (Philip Pape | Certified Nutrition Coach, Wits and Weights)
Explorez tous les épisodes de Nutrition Science Daily for Fat Loss (Not Weight Loss), Muscle, Macros, and Metabolism
| Date | Titre | Durée | |
|---|---|---|---|
| 19 Dec 2024 | Crunchy moms, RFK Jr., and the future of natural health | 00:03:37 | |
The natural health movement is on the rise, with “crunchy moms” advocating for organic foods, holistic practices, and sustainable lifestyles. Public figures like Trump's health pick Robert F. Kennedy Jr. are amplifying these concerns by targeting food quality and reducing chemical exposure. Philip (@witsandweights) examines the movement’s science-backed benefits and cautions against fear-driven narratives. Learn how to apply natural health principles in a balanced, practical way. 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. -- Further listening (from Wits & Weights): Eat These 5 Foods and Lose 20 Pounds By Next Week -- References: Analysis of RFK Jr.’s health initiatives and their alignment with natural health trends | |||
| 28 Feb 2025 | How NUTRITION affects your strength, performance, and endurance | 00:05:08 | |
→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As -- Your nutrition might be the missing link between you and better performance. A new study reveals the strong relationship between your diet, strength, and endurance, and we’re breaking it all down! -- 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: | |||
| 02 Jan 2025 | Ultra-processed foods and muscle quality | 00:05:48 | |
We all know ultra-processed foods can harm metabolic health, but did you know they can also affect your muscles? A new study shows that diets high in ultra-processed foods are linked to reduced muscle quality, which could impact strength and mobility. Philip (@witsandweights) explores the science behind this connection and offers practical tips on what to prioritize while still enjoying your diet. Learn how small changes can make a big difference for your muscle health. 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. -- Further listening (from Wits & Weights): How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan Q&A - More Protein vs. More Carbs, Is Creatine Worth It for Muscle? -- References: | |||
| 28 Nov 2024 | Welcome to Nutrition Science Daily | 00:00:57 | |
Nutrition Science Daily is the evidence-based boost you need to start your day. In just 5 minutes, nutrition coach and fat loss expert Philip Pape delivers the latest in nutrition, fat loss, and health science... plus simple tips to optimize your diet, build muscle, and improve your health. Perfect for busy fitness enthusiasts, each weekday episode drops by 6 a.m. ET to help you kick off your morning smarter and more energized. Follow and listen to Nutrition Science Daily. The first episode drops on Monday December 2, 2024! -- Brought to you by Wits & Weights. | |||
| 18 Dec 2024 | Should you eat your fruit fresh or frozen? | 00:03:42 | |
Is frozen fruit as nutritious as fresh? Research shows that frozen fruit often retains more nutrients due to being frozen at peak ripeness. It’s also a cost-effective and convenient option. Philip (@witsandweights) breaks down the benefits and trade-offs of fresh and frozen fruit, helping you decide which is best for your meals. 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. -- Further listening (from Wits & Weights): Carbs Aren't the Problem (Keto, Paleo, Bioenergetic, and Pro-Metabolic Diets) -- References: Nutritional comparison of fresh and frozen fruit | |||
| 20 Mar 2025 | Seed oils (influencers vs. evidence) | 00:05:46 | |
→ Submit a review on Apple to support the show. This started as a 4-week experiment but we've continued because of listeners like you. Let us know you want this daily show to keep going! -- Are seed oils truly harmful, or is the hype unfounded? We dissect the controversy and reveal what science says about these common plant-based oils. -- 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: | |||
| 18 Feb 2025 | Drink THIS natural preworkout for massive gains! | 00:04:39 | |
→ 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: | |||
| 24 Feb 2025 | Are LEMONS the new weight loss and health hack? | 00:04:36 | |
→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As -- Lemons are often marketed as a health and weight loss hack, but do they actually live up to the claims? Today, we break down the real benefits, the overhyped myths, and the potential downsides of adding lemons to your diet. -- 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: | |||
| 04 Dec 2024 | Omega-3 and omega-6 fats may lower cancer risk | 00:04:09 | |
Higher levels of omega-3 and omega-6 fatty acids may reduce the risk of several cancers, including colon, stomach, and lung cancers according to new research. These essential fats may work by reducing chronic inflammation and supporting immune health. Philip (@witsandweights) discusses how to balance omega-3 and omega-6 intake and practical ways to incorporate these fats into your diet for optimal health. 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. -- Further listening (from Wits & Weights): Seed Oils Aren't the Problem Seed Oils Aren't Evil and the Haters Are Mad About It -- References: Omega-3 and omega-6 fatty acids and cancer risk | |||
| 10 Feb 2025 | How many calories do you REALLY burn? [Metabolism Series 1 of 5] | 00:07:04 | |
Ever wonder why some people seem to burn calories effortlessly while others struggle? Metabolism isn’t just about genetics or a "slow" system—it’s made up of 4 components that control how much energy you burn daily. Find out what they are and how to use them to your advantage. This is part 1 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: | |||
| 01 Jan 2025 | Dieting and the "yo-yo" effect (the science of weight regain) | 00:07:32 | |
Why is it so hard to keep the weight off after dieting? The infamous “yo-yo effect” has biological, behavioral, and psychological roots, from hormonal changes that drive hunger to unsustainable dieting approaches. Philip (@witsandweights) explains why weight regain happens and offers evidence-based strategies to break the cycle. Learn how to make your New Year’s resolution a lasting success. 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. -- Further listening (from Wits & Weights): The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025 -- References: | |||
| 31 Dec 2024 | The biggest health and nutrition trends for 2025 | 00:05:54 | |
From gut health to plant-based proteins and AI-powered nutrition tools, 2024 brought significant advancements and trends in health and nutrition science. This episode recaps the year’s highlights and explores what they mean for the future of wellness. Philip (@witsandweights) reflects on how these breakthroughs can inform your 2025 health goals. From building better habits to staying informed, the fundamentals of nutrition science remain as important as ever. 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. -- Further listening (from Wits & Weights): The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025 -- References: | |||
| 07 Feb 2025 | Does protein TIMING matter for muscle and fat loss? | 00:04:17 | |
Is WHEN you eat protein just as important as how much you eat? Find out how protein timing can supercharge your muscle growth and fat loss goals. -- 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: The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults | |||
| 10 Mar 2025 | These TWO diet changes give you deeper, longer sleep | 00:04:25 | |
→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As -- Could your diet be the reason you’re waking up at night? A new study reveals two diet changes that may be the keys to deeper, longer sleep—without supplements or sleep aids. -- 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: | |||
| 19 Feb 2025 | Berberine, the "natural Ozempic" for weight loss? | 00:04:48 | |
→ 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: | |||
| 14 Mar 2025 | 5 immune-boosting nutrients (for severe flu and cold) | 00:06:48 | |
→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As -- Flu season is (still) here, and your immune system needs the right fuel to stay strong! Forget over-hyped supplements. Here are 5 of the best science-backed nutrients to keep you healthy. -- 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: The Worst Flu Season Since 2009 Is Here, and These Foods Could Help Boost Your Immune System | |||
| 23 Dec 2024 | Dark chocolate lowers type 2 diabetes risk by 21% | 00:03:29 | |
Dark chocolate may do more than satisfy your sweet tooth—it could also reduce the risk of type 2 diabetes. A new study published in The BMJ found that participants who ate at least five servings of dark chocolate weekly had a 21% lower risk of developing the disease. Philip (@witsandweights) explains the science behind flavonoids, compounds in cocoa that may improve insulin sensitivity and reduce oxidative stress. Discover how to enjoy dark chocolate while keeping it part of a healthy lifestyle. 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. -- Further listening (from Wits & Weights): How Much Added Sugar Is "Unhealthy" If Your Goal Is Body Composition? The Truth About Ozempic and Other Weight Loss Drugs -- References: Study on dark chocolate and diabetes risk | |||
| 21 Mar 2025 | Is snacking actually GOOD for fat loss? | 00:07:00 | |
→ Submit a review on Apple to support the show. This started as a 4-week experiment but we've continued because of listeners like you. Let us know you want this daily show to keep going! -- Is your snacking habit sabotaging your weight loss goals, or could it actually be the secret weapon you need? Discover how mindful snacking can influence your fat loss journey. -- 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: | |||
| 20 Feb 2025 | I'm calling out the CARNIVORE diet | 00:07:18 | |
→ 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. | |||
| 06 Feb 2025 | Strength training vs. cardio during fat loss | 00:04:58 | |
If you want to burn fat and keep it off, should you focus on lifting weights or cardio? Discover which approach is superior—and why it might surprise you. -- 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: | |||
| 26 Dec 2024 | Why weight loss is hard to maintain (it might be your fat cells) | 00:04:02 | |
Weight loss can feel like an uphill battle, and biology plays a big part. New research shows that fat cells shrink but don’t disappear after weight loss, making weight regain a common challenge. Hormonal changes, like increased hunger and slower metabolism, also contribute. Philip (@witsandweights) explores the science behind weight maintenance and shares strategies like strength training, a high-protein diet, and building sustainable habits to keep the weight off for good. 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. -- Further listening (from Wits & Weights): How to Maintain a Lean Physique Year-Round (Without Cuts or Bulks) -- References: | |||
| 31 Jan 2025 | Your diet choices have a HUGE impact on your body composition | 00:06:56 | |
What you eat every day shapes how you look, feel, and perform—but there’s more to it than you think. Learn the simple adjustments that can make all the difference for your body composition. -- 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: International Society of Sports Nutrition Position Stand: diets and body composition | |||
| 03 Dec 2024 | Can THESE common supplements lower blood pressure in older adults? | 00:03:38 | |
A new study highlights the potential for combining vitamin D and calcium supplements to lower blood pressure in older adults with obesity. Philip (@witsandweights) discusses the study’s findings, limitations, and how to incorporate these nutrients into your diet for better cardiovascular health. 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. -- Further listening (from Wits & Weights): Can I Get All My Essential Nutrients on a Vegan vs. Animal-Based Diet? Eat More of THESE Mood-Boosting Foods for Everyday Happiness -- References: Research on vitamin D and blood pressure in the Journal of the Endocrine Society | |||
| 20 Jan 2025 | 5 food trends you're about to see everywhere in 2025 | 00:05:40 | |
Discover 5 major food trends expected to dominate 2025, from protein-packed snacks to global spice blends. Are these trends worth your attention, or just marketing hype? -- 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: | |||
| 18 Mar 2025 | 3 interventions that slow aging | 00:04:23 | |
→ Submit a review on Apple to support the show. This started as a 4-week experiment but we've continued because of listeners like you. Let us know you want this daily show to keep going! -- Could omega-3 supplements, vitamin D, and regular exercise collectively slow down aging? Discover the compelling findings from a recent study and how you can apply them to your life. -- 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: Omega-3 Could Help Slow Aging—And It Works Even Better with Vitamin D and Exercise | |||
| 11 Mar 2025 | Spikes in blood sugar are totally normal, unless... | 00:04:48 | |
→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As -- Are blood sugar spikes actually as bad as we think? A new study suggests that CGMs may mislead healthy individuals, overestimating glucose levels and making people fear normal foods. Here’s what actually matters for metabolic health. -- 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: | |||
| 20 Dec 2024 | Managing inflammatory bowel disease (IBD) with diet | 00:04:36 | |
Dietary interventions are critical for managing inflammatory bowel disease (IBD), including Crohn’s disease and ulcerative colitis. Research highlights the importance of avoiding processed foods, eating nutrient-dense meals, and identifying individual triggers. Philip (@witsandweights) shares evidence-based strategies for improving gut health and reducing inflammation to complement medical treatments for IBD. 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. -- Further listening (from Wits & Weights): How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle -- References: Dietary interventions for inflammatory bowel disease | |||
| 29 Jan 2025 | BMI is no longer enough to diagnose obesity | 00:05:04 | |
We’ve been using BMI for decades, but is it really telling the full story? Learn why it’s time to move beyond this outdated metric and what you should focus on instead. -- 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: Moving away from BMI, experts propose a new definition for obesity | |||
| 09 Jan 2025 | Gym-goers spend 4 hours a day on fitness...mostly OUTSIDE the gym! | 00:05:29 | |
We all know working out takes time, but a new study shows that the average gym-goer spends nearly four hours a day on their fitness routine—most of it outside the gym. Philip (@witsandweights) discusses what these findings mean for efficiency, sustainability, and your own fitness goals. Learn how to streamline your routine without sacrificing results. 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. -- Further listening (from Wits & Weights): The Hidden Reason You're Skipping Gym Workouts (It's Not Laziness) -- References: Here's what the average gym-goer's fitness routine looks like—the results may shock you | |||
| 12 Mar 2025 | The 5 worst diet trends that just won't die | 00:06:53 | |
→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As -- Diet fads never seem to die, even when science disproves them. From starvation diets to fat-burning teas, here are the 5 worst (and outdated) diet trends—and what actually works instead. -- 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: | |||
| 05 Feb 2025 | Does intermittent fasting help you lose more fat? | 00:06:32 | |
Intermittent fasting sounds like a magic bullet, but is it really? Find out if meal timing really makes a difference—or if it’s just another overhyped trend. -- 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: The Effect of Time-Restricted Eating Combined with Exercise on Body Composition and Metabolic Health | |||
| 21 Feb 2025 | Can THIS ease menopause symptoms like weaker bones, belly fat, and a shrinking metabolism? | 00:05:40 | |
→ 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: | |||
| 26 Feb 2025 | Why THIS matters more than scale weight (for fat loss & muscle) | 00:05:32 | |
→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As -- If you’re only using the scale (body weight) to track progress, you might be missing out on the bigger picture. Today we break down why THIS is the real game-changer and how to track muscle and fat changes accurately. -- 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: | |||
| 19 Mar 2025 | Can reducing THESE foods improve your energy and health? | 00:07:26 | |
→ Submit a review on Apple to support the show. This started as a 4-week experiment but we've continued because of listeners like you. Let us know you want this daily show to keep going! -- Could reducing ultraprocessed foods in your diet boost your energy and improve overall health? Discover the benefits of cutting back on these foods (by adding in THESE foods instead) and practical tips to make healthier choices. -- 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: Study Reveals What Could Happen to Your Body When You Eat Fewer Ultra-Processed Foods | |||
| 30 Dec 2024 | FDA redefines "healthy" foods | 00:05:52 | |
The FDA has redefined what qualifies as “healthy” on food labels, shifting the focus from outdated low-fat and calorie-counting standards to nutrient density. Foods like salmon and avocados now make the cut, while sugary cereals may lose the label. What does this mean for consumers and the food industry? Philip (@witsandweights) breaks down the changes, their potential impact on your diet, and how to navigate food labels more effectively. 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. -- Further listening (from Wits & Weights): The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025 -- References: | |||
| 30 Jan 2025 | The 1 thing you’re missing to lose fat (and keep it off) | 00:05:59 | |
Reaching your health goals can feel overwhelming—but the right coach can make all the difference. Learn how nutrition and fitness experts use tailored strategies and accountability to help you break through plateaus and finally see results. -- 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: | |||
| 14 Jan 2025 | High-protein diets and muscle mass (how much do you need?) | 00:04:30 | |
Could eating more protein help you age gracefully? A recent study shows that higher protein intake is linked to preserving muscle mass and strength in older adults, especially when paired with resistance training. Philip (@witsandweights) explains why older adults may need more protein than you think and how to integrate it into your daily routine. Stay strong and active at any age by focusing on this critical macronutrient. 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. -- Further listening (from Wits & Weights): How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!) -- References: High-protein diets linked to improved muscle mass in older adults | |||
| 11 Dec 2024 | Is pork fat more nutritious than you think? | 00:05:45 | |
New research ranks pork fat, or lard, among the world’s most nutritious foods, thanks to its high unsaturated fat content and essential nutrients. While lard can be part of a balanced diet, it also has a fairly high saturated fat content. So what do we do with this information? Philip (@witsandweights) explains how to incorporate lard wisely without overindulging. 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. -- Further listening (from Wits & Weights): Macros Aren’t Enough – Flexible Dieting vs. IIFYM Why Macros Might Be All You Need to Streamline Your Nutrition Eat More of THESE Mood-Boosting Foods for Everyday Happiness -- References: Study ranking pork fat among the top 100 most nutritious foods | |||
| 04 Mar 2025 | Becoming "fat adapted" on low-carb diets like keto or carnivore [Nutrition Myths 2 of 5] | 00:04:08 | |
Download the FREE Nutrition 101 for Body Composition guide to setup your calories, macros, meal timing, workout nutrition, and more to lose fat and build muscle -- The idea of being “fat adapted” on a keto diet sounds appealing, but does it actually help you burn more fat? Today, we’re breaking down what the science says about low-carb diets, fat oxidation, and long-term fat loss. This is part 2 of a 5-part series on Nutrition Myths this week. -- 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: | |||
| 27 Dec 2024 | The best foods for brain health and cognitive function | 00:03:35 | |
Your diet is one of the most powerful tools for supporting brain health. A recent study in Nature highlights how antioxidants, healthy fats, and key vitamins can improve memory, focus, and mental well-being while reducing the risk of cognitive decline. Philip (@witsandweights) shares how foods like berries, fatty fish, and leafy greens can protect your brain and offers practical tips for incorporating these brain-boosting nutrients into your meals. 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. -- Further listening (from Wits & Weights): Why Some People Stay Lean Without Trying (The Genetics of Fat Loss) -- References: | |||
| 13 Jan 2025 | Healthy or unhealthy? Take food lists with a grain of salt | 00:03:59 | |
Not all "healthy" or "unhealthy" food lists are created equal. A recent article explores why nutrition research often fails to provide simple answers and how context, study design, and individual differences all play a role. Philip (@witsandweights) breaks down what you should know when interpreting food recommendations and offers practical advice for building a sustainable diet. Nutrition is rarely black and white—let's embrace the nuance. 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. -- Further listening (from Wits & Weights): Eat More of THESE Mood-Boosting Foods for Everyday Happiness (Dr. Sarah Ballantyne) -- References: Why you should take research on which foods are and aren’t healthy with a grain of salt | |||
| 27 Jan 2025 | 2 things you MUST do to avoid frailty (losing strength and muscle) | 00:04:19 | |
Frailty isn’t just about aging—it’s the loss of strength, muscle, and independence. But you don’t have to let it happen. Learn how these 2 essential habits keep you strong, mobile, and thriving at any age. -- 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: Early Warning Signs You’re Becoming ‘Frail’—and How to Prevent It as You Age | |||
| 16 Dec 2024 | Kimchi might increase fat loss and metabolic health | 00:03:51 | |
Kimchi, a Korean fermented food, may promote gut health and support weight loss. A recent study highlights its effects on beneficial gut bacteria and body composition. Philip (@witsandweights) explains how probiotics in kimchi influence metabolism and how to incorporate fermented foods into your diet. Discover why gut health is crucial for overall well-being. 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. -- Further listening (from Wits & Weights): Add THIS To Your Diet to Optimize Fat Loss, Energy, and More -- References: Study on kimchi’s effects on weight loss and gut health | |||
| 13 Mar 2025 | The ESSENTIAL nutrient you're probably not getting enough of | 00:04:27 | |
→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As -- This mineral is critical for blood sugar control, muscle function, and stress management, yet most people don’t get enough. Here’s how to fix that with food and supplementation. -- 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: | |||
| 21 Jan 2025 | Why THIS country outlives the rest of the world | 00:06:15 | |
Why does this country consistently rank as one of the healthiest nations in the world? The answer might be their school lunch program and cultural approach to nutrition. -- 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: | |||
| 13 Dec 2024 | How AI is taking over the nutrition industry | 00:05:21 | |
Artificial intelligence is transforming personalized nutrition by analyzing data like genetic markers, blood tests, and lifestyle factors. AI tools offer tailored dietary recommendations, but they work best when paired with human expertise and a focus on sustainable habits. Philip (@witsandweights) explains how to balance AI-based information with real-world practice, nutrition, training, and human-based coaching. 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. -- Further listening (from Wits & Weights): Is Your Food Logging App Sabotaging Your Fat Loss and Physique Goals? -- References: Study on AI applications in personalized nutrition | |||
| 22 Jan 2025 | The carnivore diet is hotter than ever, while vegan brands are hurting | 00:06:58 | |
The carnivore diet is making a comeback, claiming to optimize health by eliminating plant-based foods. Meanwhile, vegan brands face shifting consumer preferences and scrutiny. -- 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. 📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism! -- References: | |||
| 09 Dec 2024 | NAD supplements for anti-aging and longevity | 00:05:20 | |
NAD supplements like NMN and NR are being touted as anti-aging longevity breakthroughs, but do they really slow aging? Philip (@witsandweights) breaks down the science behind NAD’s role in energy production, DNA repair, and cellular health, and how to boost NAD naturally or through supplements. 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. -- Further listening (from Wits & Weights): The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity -- References: | |||
| 22 Dec 2024 | Bonus: Gain weight to lose fat? | 00:27:14 | |
This is a BONUS episode from the Wits & Weights podcast. If you like this longer, deep dive style episode, follow the show here. — Are you stuck in a cycle of constant cutting without real progress? Could gaining weight be the key to finally achieving a leaner physique? What if embracing the scale going up is the breakthrough you need? Today, you’ll learn all about: | |||
| 15 Jan 2025 | Viral TikTok nutrition trends to AVOID | 00:04:26 | |
TikTok trends like "internal shower" drinks and dry-scooping pre-workout may look fun, but are they actually good for you? Some are helpful, others are hype, and a few could even harm your health. -- Questions or topics you want covered? Send a message to me on Instagram @witsandweights 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: | |||
| 06 Jan 2025 | Is eating SOME sweet treats better for your heart than no sugar at all? | 00:05:36 | |
Moderation, not elimination, may be the key when it comes to sugar. A recent study suggests that occasional treats could actually benefit your heart health compared to cutting out sugar entirely. Philip (@witsandweights) explains the science behind this surprising finding and shares practical tips for enjoying sugar without compromising your health. Flexibility and balance in your diet might be the best approach to long-term health and happiness. 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. -- Further listening (from Wits & Weights): Macros Aren’t Enough – Flexible Dieting vs. IIFYM Never "Fall Off Track" Again with Your Fitness or Fat Loss (Risk Management) -- References: New research shows eating the occasional sweet treat is better for your heart than no sugar at all | |||
| 27 Feb 2025 | How diet and body composition interact | 00:04:10 | |
→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As -- Your nutrition needs to match your physiology and activity level—but how does this apply to individuals with physical disabilities who are also active? Learn about a new study on dietary habits and body composition in this population, revealing the biggest takeaways that apply to EVERYONE, no matter their situation. Yes, even YOU! -- 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: | |||
| 10 Jan 2025 | Why are you hungry all the time? How your brain regulates meal initiation | 00:05:01 | |
Why do you feel hungry? A groundbreaking study sheds light on the brain circuits responsible for hunger and meal initiation, revealing the roles of GABA and dopamine in regulating eating behavior. Philip (@witsandweights) explains how these findings might shape the future of weight management and shares practical tips for understanding and controlling hunger cues. 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. -- Further listening (from Wits & Weights): Why Some People Stay Lean Without Trying (The Genetics of Fat Loss) with Dr. Stephan Guyenet -- References: Integrating GABA and dopamine signals to regulate meal initiation | |||
| 05 Mar 2025 | Are seed oils, sugar, and artificial sweeteners really toxic? [Nutrition Myths 3 of 5] | 00:05:06 | |
Download the FREE Nutrition 101 for Body Composition guide to setup your calories, macros, meal timing, workout nutrition, and more to lose fat and build muscle -- Are seed oils, sugar, and artificial sweeteners really harmful, or is this just another case of nutrition fearmongering? Today, we break down what the science actually says. This is part 3 of a 5-part series on Nutrition Myths this week. -- 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: | |||
| 06 Mar 2025 | Intermittent fasting for weight loss and longevity [Nutrition Myths 4 of 5] | 00:03:32 | |
Download the FREE Nutrition 101 for Body Composition guide to setup your calories, macros, meal timing, workout nutrition, and more to lose fat and build muscle -- Is intermittent fasting really superior for fat loss, or is it just another way to cut calories? Today, we break down the science behind IF and its real effects on weight loss. This is part 4 of a 5-part series on Nutrition Myths this week. -- 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: Calorie Restriction with or without Time-Restricted Eating in Weight Loss | |||
| 03 Jan 2025 | How visceral (belly) fat is linked to Alzheimer’s risk | 00:05:37 | |
Visceral fat is more than just a hidden health threat—it’s also linked to an increased risk of Alzheimer’s disease. A recent study highlights how inflammation and insulin resistance caused by visceral fat contribute to cognitive decline. Philip (@witsandweights) shares strategies to reduce visceral fat and protect your brain health. Start the new year with a focus on both body and mind. 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. -- Further listening (from Wits & Weights): The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025 -- References: | |||
| 23 Jan 2025 | Can the coffee loophole diet boost metabolism to lose weight? | 00:05:32 | |
The “coffee loophole diet” claims that adding cinnamon, lemon juice, or butter to coffee can boost metabolism and aid weight loss. But does this viral trend hold up to scientific scrutiny? -- 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: | |||
| 28 Jan 2025 | How to manage perimenopause symptoms | 00:05:01 | |
Perimenopause can feel like a storm of symptoms—but there’s a way to take control. Discover how the way you move and what you eat can ease hormonal changes and help you thrive during this transition. -- 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: You Just Found Out You’re in Perimenopause—Here’s What Dietitians Say to Do First | |||
| 10 Dec 2024 | Trump's public health appointments and what this means for your nutrition | 00:04:47 | |
Leadership changes in US health agencies for the upcoming administration of president-elect Donald Trump signal possible shifts in public health and nutrition policy, from stricter food regulations to changes in dietary guidelines. Philip (@witsandweights) discusses the implications of these appointments and how to stay informed about potential impacts on your nutrition choices. 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. -- Further listening (from Wits & Weights): 7 Biggest Fitness & Nutrition Myths Busted After 200 Episodes (According to Listeners) | |||
| 24 Jan 2025 | The ONLY exercise you need to lose inches and build health | 00:05:45 | |
THIS type of exercise is the key to sustainable fat loss, metabolic health, and long-term well-being, especially as you age. Without it, you'll lose muscle, so it's perhaps the one form of exercise we NEED to do as we get older. A recent article highlights why it should be the foundation of your fitness routine. -- 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: | |||
| 25 Dec 2024 | Merry Christmas! The surprising health benefits of giving | 00:04:02 | |
Generosity isn’t just good for the soul—it’s good for your health too. Acts of giving, from volunteering to cooking a meal for loved ones, have been shown to reduce stress, lower blood pressure, and even extend lifespan. Philip (@witsandweights) shares the science behind the “helper’s high” and offers ideas for giving the gift of health this holiday season. Learn how generosity can improve your physical and mental well-being. 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. -- Further listening (from Wits & Weights): 3 Simple Ways to Beat Holiday Season Weight Gain Without Giving Up Your Favorite Foods -- References: Research on generosity and health | |||
| 24 Dec 2024 | Is raw milk worth the risk? | 00:03:00 | |
Raw milk has gained popularity among natural health enthusiasts, but health experts warn about its risks. Advocates claim raw milk is more nutritious, while research shows pasteurized milk retains most of its nutrients without the risk of harmful bacteria. Philip (@witsandweights) weighs the pros and cons of raw milk and highlights safer alternatives like organic pasteurized milk and fermented dairy products. Perfect for Christmas Eve, when Santa drinks LOTS of milk! 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. -- Further listening (from Wits & Weights): A Gallon of Milk a Day (The Reality of Mark Rippetoe's GOMAD) -- References: Risks and benefits of raw milk
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| 14 Feb 2025 | The EASIEST way to boost metabolism, no gym required [Metabolism Series 5 of 5] | 00:06:42 | |
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: | |||
| 05 Dec 2024 | The low-cost, trendy new protein | 00:04:54 | |
Beans are making a comeback as one of the most affordable and nutrient-dense foods available. Packed with protein and fiber, they promote gut health, reduce inflammation, and support weight management. Philip (@witsandweights) discusses the health benefits of beans, how to minimize digestive discomfort, and practical ways to incorporate them into your meals. 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. -- Further listening (from Wits & Weights): What the Heck are Sweet Proteins? Whey vs. Plant Protein, Essential Amino Acids, Too Much Protein Myth Is Excess Protein Turned Into Sugar and Fat? Collagen Protein Does NOT Build Muscle -- References: Rising popularity of beans and their nutritional benefits | |||
| 17 Jan 2025 | The 90-30-50 diet for weight loss has gone viral but does it work? | 00:06:11 | |
The 90-30-50 diet is trending for weight loss with three simple daily minimum targets: 90 grams of protein, 30 grams of fiber, and 50 grams of fat. But does it work, or is it just another fad? -- Questions or topics you want covered? Send a message to me on Instagram @witsandweights 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. 📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism! -- References: The 90-30-50 diet is going viral for weight loss: does it work? | |||
| 06 Dec 2024 | Does an 8 hour eating window (intermittent fasting) increase weight loss? | 00:04:46 | |
Intermittent fasting and time-restricted eating are all the rage for weight loss, but are the results from the meal timing itself or something else... like reduced calorie intake? Philip (@witsandweights) explains a recent study on an 8-hour feeding window and how to determine if time-restricted eating is the right fit for you. 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. -- Further listening (from Wits & Weights): The Freedom of No More Cheat Meals (How to Eat What You Love While Losing Fat) -- References: Bond University study on time-restricted eating and weight loss | |||
| 03 Mar 2025 | Do carbs make you fat? [Nutrition Myths 1 of 5] | 00:03:52 | |
Download the FREE Nutrition 101 for Body Composition guide to setup your calories, macros, meal timing, workout nutrition, and more to lose fat and build muscle -- Carbs have been blamed for weight gain for years, but is there real science behind it? Let’s break down the myth and what the research actually says about carbs and fat loss. This is part 1 of a 5-part series on Nutrition Myths this week. -- 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: | |||
| 07 Jan 2025 | Plant-based milk vs. dairy milk (nutrition and macros) | 00:04:50 | |
Plant-based milks are growing in popularity, but are they really as nutritious as dairy milk? A recent study found that most alternatives fall short in protein and essential nutrients like calcium and vitamin D. Philip (@witsandweights) explores the pros and cons of plant-based milks, helping you make informed choices based on your dietary goals. From soy to almond to oat, not all milks are created equal. 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. -- Further listening (from Wits & Weights): A Gallon of Milk a Day (The Reality of Mark Rippetoe's GOMAD) -- References: Plant-based milks aren't "nutritionally equivalent" to dairy milk | |||
| 17 Dec 2024 | Saturated fats vs. seed oils (for cooking and health) | 00:05:20 | |
Is beef tallow better than seed oils for cooking, or does the science favor polyunsaturated fats? Philip (@witsandweights) unpacks the evidence for each side, covering topics like stability at high temperatures, omega-6 concerns, and saturated fat myths. Learn how to choose cooking fats that fit your health goals. 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. -- Further listening (from Wits & Weights): Seed Oils Aren't Evil and the Haters Are Mad About It -- References: Health effects of unsaturated fats and seed oils | |||
| 22 Mar 2025 | Bye (for now) | 00:02:16 | |
With gratitude, goodbye for now 🙏 Don't worry... there is LOTS more great content on nutrition, fat loss, and health science over on the Wits & Weights podcast. Click here to follow Wits & Weights... for skeptics of the fitness industry who want to work smarter and more efficiently to build muscle and lose fat. Wits & Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time. See you there! Coach Philip 💪 | |||
| 03 Feb 2025 | Carbs aren't the enemy (especially for muscle) | 00:04:38 | |
Think cutting carbs is the key to fat loss? Think again. Learn how strategic carb intake can fuel your workouts, protect your muscle, and still fit into your fat loss goals. -- 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: | |||
| 17 Feb 2025 | Are certain proteins anti-inflammatory? (Plus, the myth of inflammation-fighting diets) | 00:04:42 | |
→ 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 | |||
| 25 Feb 2025 | The truth about high-protein foods in the grocery store | 00:06:01 | |
→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As -- The high-protein food trend is everywhere, but is it actually helping your diet, or is it just another marketing ploy? With protein-packed everything on store shelves, we’re looking at whether these products are truly beneficial or just ultra-processed distractions. -- 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: | |||
| 13 Feb 2025 | Stop exercising to burn calories! [Metabolism Series 4 of 5] | 00:07:00 | |
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: | |||
| 17 Mar 2025 | Do ultraprocessed foods sabotage fat loss? | 00:05:57 | |
→ Submit a review on Apple to support the show. This started as a 4-week experiment but we've continued because of listeners like you. Let us know you want this daily show to keep going! -- Could cutting ultraprocessed foods be your simplest path to faster fat loss? New research reveals how these convenient foods disrupt your appetite control, making it easier to overeat without realizing it. Discover practical ways to easily reduce cravings and regain control. -- 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: NIH Study Finds Heavily Processed Foods Cause Overeating and Weight Gain | |||
| 12 Dec 2024 | Preventing malnutrition in aging populations | 00:05:44 | |
A new system developed by Toulouse University Hospital integrates body composition analysis, dietary tracking, and mobility tests to detect and prevent malnutrition in older adults. Malnutrition leads to muscle loss, immune decline, and frailty. Philip (@witsandweights) shares strategies to maintain nutrient intake and support healthy aging. 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. -- Further listening (from Wits & Weights): The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity -- References: Monitoring system to detect and prevent malnutrition in older adults | |||
| 07 Mar 2025 | Why "eat less, move more" doesn't work to lose fat [Nutrition Myths 5 of 5] | 00:04:44 | |
Download the FREE Nutrition 101 for Body Composition guide to setup your calories, macros, meal timing, workout nutrition, and more to lose fat and build muscle -- The phrase “eat less, move more” sounds simple, but why do so many people struggle with fat loss? Today, we break down the real science behind fat loss and why this advice often falls short. This is part 5 of a 5-part series on Nutrition Myths this week. -- 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: | |||
| 11 Feb 2025 | The BIGGEST calorie burner you have [Metabolism Series 2 of 5] | 00:06:04 | |
Your Basal Metabolic Rate (BMR) is the biggest slice of the metabolism pie—responsible for 60-70% of the calories you burn daily. But what actually affects it? And can you really "boost" it? Let’s separate fact from fiction when it comes to your resting calorie burn. This is part 2 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: | |||
| 02 Dec 2024 | The super sweetener that reduces belly fat and heart disease | 00:04:29 | |
Is maple syrup the ultimate sweetener? New research suggests that swapping refined sugar for pure maple syrup may lower blood sugar, reduce abdominal fat, improve gut health, and even support heart health. Philip (@witsandweights) explores what the science says, how to use maple syrup in a balanced diet, and what to keep in mind about natural sweeteners. 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. -- Further listening (from Wits & Weights): What Causes Stubborn Midlife Belly Fat? Add THIS To Your Diet to Optimize Fat Loss, Energy, and More -- References: Research conducted by Laval University highlighting the effects of maple syrup’s polyphenols on blood sugar, abdominal fat, blood pressure, and gut health | |||
| 16 Jan 2025 | How sitting too long impacts your metabolic health, even if you exercise | 00:04:44 | |
You can’t out-exercise hours of sitting. A new study shows how prolonged sedentary behavior affects metabolic health, even in those who meet exercise recommendations. -- Questions or topics you want covered? Send a message to me on Instagram @witsandweights 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: Prolonged sitting negatively impacts metabolic health despite regular exercise | |||
| 12 Feb 2025 | Eat THIS to burn more calories [Metabolism Series 3 of 5] | 00:07:05 | |
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: | |||
| 08 Jan 2025 | Get the exact macros on your plate using just a photo? | 00:05:40 | |
Imagine knowing exactly what’s on your plate with the help of AI. A new tool called NuNet combines depth-sensing technology with artificial intelligence to revolutionize how we estimate food’s nutritional content. Philip (@witsandweights) breaks down the changes, their potential impact on your diet, and how to navigate food labels more effectively. 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. -- 📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism! -- Further listening (from Wits & Weights): Food Logging That Doesn’t Suck -- References: Nutrition estimation for dietary management: A transformer approach with depth sensing | |||
| 04 Feb 2025 | Can seed oils be good for you? How polyunsaturated fats affect health and performance | 00:05:52 | |
Are seed oils really harmful, or have they been unfairly vilified? Find out what the latest science says about polyunsaturated fats, how they affect your health, and where they fit into a balanced diet. -- 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: Polyunsaturated Fat: The Good Fat Your Body Needs for Optimum Health | |||