Nutrition Science Daily for Fat Loss (Not Weight Loss), Muscle, Macros, and Metabolism
by Philip Pape | Certified Nutrition Coach, Wits and Weights
Is this your podcast?Insights from recent episode analysis
Audience Interest
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Insights are generated by CastFox AI using publicly available data, episode content, and proprietary models.
Total monthly reach
Estimated from 2 chart positions in 2 markets.
By chart position
- 🇮🇳IN · Nutrition#9210K to 30K
- 🇳🇿NZ · Nutrition#143500 to 3K
- Per-Episode Audience
Est. listeners per new episode within ~30 days
7.3K to 23K🎙 Weekly cadence·83 episodes·Long inactive - Monthly Reach
Unique listeners across all episodes (30 days)
11K to 33K🇮🇳91%🇳🇿9% - Active Followers
Loyal subscribers who consistently listen
3.1K to 9.9K
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* Data sourced directly from platform APIs and aggregated hourly across all major podcast directories.
On the show
Recent episodes
Bye (for now)
Mar 22, 2025
Unknown duration
Is snacking actually GOOD for fat loss?
Mar 21, 2025
Unknown duration
Seed oils (influencers vs. evidence)
Mar 20, 2025
Unknown duration
Can reducing THESE foods improve your energy and health?
Mar 19, 2025
Unknown duration
3 interventions that slow aging
Mar 18, 2025
Unknown duration
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| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 3/22/25 | Bye (for now) | 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 💪 | — | ||||||
| 3/21/25 | Is snacking actually GOOD for fat loss? | → 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 hereFollow 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:Is Snacking Good or Bad for You? | — | ||||||
| 3/20/25 | Seed oils (influencers vs. evidence) | → 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 hereFollow 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:Butter and Plant-Based Oils Intake and Mortality | — | ||||||
| 3/19/25 | Can reducing THESE foods improve your energy and health? | → 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 hereFollow 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 | — | ||||||
| 3/18/25 | 3 interventions that slow aging | → 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 hereFollow 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 | — | ||||||
| 3/17/25 | Do ultraprocessed foods sabotage fat loss? | → 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 hereFollow 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 | — | ||||||
| 3/14/25 | 5 immune-boosting nutrients (for severe flu and cold) | → 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 hereFollow 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 | — | ||||||
| 3/13/25 | The ESSENTIAL nutrient you're probably not getting enough of | → 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 hereFollow 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:6 Ways This Mineral May Benefit Your Health | — | ||||||
| 3/12/25 | The 5 worst diet trends that just won't die | → 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 hereFollow 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:Diet Trends That Need to Be Retired | — | ||||||
| 3/11/25 | Spikes in blood sugar are totally normal, unless... | → 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 hereFollow 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:Why you probably don't need a trendy glucose monitor to track your blood sugar if you're not diabetic | — | ||||||
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| 3/10/25 | These TWO diet changes give you deeper, longer sleep | → 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 hereFollow 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:Scientists Just Found 2 Diet Changes That’ll Help You Sleep for Longer — and It’s All Thanks to Pokémon! | — | ||||||
| 3/7/25 | Why "eat less, move more" doesn't work to lose fat [Nutrition Myths 5 of 5] | 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 hereFollow 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:Why “Eat Less, Move More” Doesn’t Work for Weight Loss | — | ||||||
| 3/6/25 | Intermittent fasting for weight loss and longevity [Nutrition Myths 4 of 5] | 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 hereFollow 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 | — | ||||||
| 3/5/25 | Are seed oils, sugar, and artificial sweeteners really toxic? [Nutrition Myths 3 of 5] | 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 hereFollow 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:Seeding doubt: The truth about cooking oilsSugar is not addictive like drugs (Nature) | — | ||||||
| 3/4/25 | Becoming "fat adapted" on low-carb diets like keto or carnivore [Nutrition Myths 2 of 5] | 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 hereFollow 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:Adaptation to a low carbohydrate high fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability | — | ||||||
| 3/3/25 | Do carbs make you fat? [Nutrition Myths 1 of 5] | 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 hereFollow 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:Carb intake and weight gain | — | ||||||
| 2/28/25 | How NUTRITION affects your strength, performance, and endurance | → 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 hereFollow 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:Association between nutritional status, body composition, and fitness level of adolescents in physical education in Casablanca, Morocco | — | ||||||
| 2/27/25 | How diet and body composition interact | → 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 hereFollow 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:Evaluation of the relationship between body composition and dietary habits of physically active people with disabilities | — | ||||||
| 2/26/25 | Why THIS matters more than scale weight (for fat loss & muscle) | → 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 hereFollow 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 Utility of Body Composition Assessment in Nutrition and Clinical Practice: An Overview of Current Methodology | — | ||||||
| 2/25/25 | The truth about high-protein foods in the grocery store | → 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 hereFollow 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:How protein mania took over the American grocery store | — | ||||||
| 2/24/25 | Are LEMONS the new weight loss and health hack? | → 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 hereFollow 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:What Happens to Your Body When You Add Lemons to Your Diet | — | ||||||
| 2/21/25 | Can THIS ease menopause symptoms like weaker bones, belly fat, and a shrinking metabolism? | → 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 hereFollow 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:Why the Menopause Set Is Obsessed With Weighted Vests | — | ||||||
| 2/20/25 | I'm calling out the CARNIVORE diet | → 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 hereFollow 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. | — | ||||||
| 2/19/25 | Berberine, the "natural Ozempic" for weight loss? | → 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 hereFollow 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:Does Berberine Aid Weight Loss? | — | ||||||
| 2/18/25 | Drink THIS natural preworkout for massive gains! | → 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 hereFollow 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:What Happens to Your Body When You Drink Beet Juice Daily | — | ||||||
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Chart Positions
2 placements across 2 markets.
Chart Positions
2 placements across 2 markets.