Nutrition Science Daily for Fat Loss (Not Weight Loss), Muscle, Macros, and Metabolism

Philip Pape | Certified Nutrition Coach, Wits and Weights

Start your mornings with Nutrition Science Daily, the 5-minute podcast delivering the latest in nutrition, fat loss, and health science.

Hosted by Philip Pape, nutrition coach and voice of the Wits & Weights podcast, this show provides simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast. Available weekdays by 6 a.m. ET, it’s perfect for busy fitness enthusiasts ready to make smarter decisions for their health and fitness.

Follow and listen for your morning routine, then follow the Wits & Weights podcast for a deeper dive.

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20 episodes
Updated Mar 22, 2025
Avg 5 min
English

Episodes 20

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Mar 22, 2025 · 2 min
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 💪
#80Mar 21, 2025 · 7 min
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 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: Is Snacking Good or Bad for You?
#79Mar 20, 2025 · 5 min
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 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: Butter and Plant-Based Oils Intake and Mortality
#78Mar 19, 2025 · 7 min
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 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
#77Mar 18, 2025 · 4 min
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 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
#76Mar 17, 2025 · 5 min
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 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
#75Mar 14, 2025 · 6 min
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 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
#74Mar 13, 2025 · 4 min
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 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: 6 Ways This Mineral May Benefit Your Health
#76Mar 12, 2025 · 6 min
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 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: Diet Trends That Need to Be Retired
#72Mar 11, 2025 · 4 min
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 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: Why you probably don't need a trendy glucose monitor to track your blood sugar if you're not diabetic
#71Mar 10, 2025 · 4 min
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 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: Scientists Just Found 2 Diet Changes That’ll Help You Sleep for Longer — and It’s All Thanks to Pokémon!
#70Mar 7, 2025 · 4 min
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 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: Why “Eat Less, Move More” Doesn’t Work for Weight Loss
#69Mar 6, 2025 · 3 min
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 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
#68Mar 5, 2025 · 5 min
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 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: Seeding doubt: The truth about cooking oils Sugar is not addictive like drugs (Nature)
#61Mar 4, 2025 · 4 min
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 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: Adaptation to a low carbohydrate high fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability
#66Mar 3, 2025 · 3 min
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 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: Carb intake and weight gain
#63Feb 28, 2025 · 5 min
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 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: Association between nutritional status, body composition, and fitness level of adolescents in physical education in Casablanca, Morocco
#64Feb 27, 2025 · 4 min
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 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: Evaluation of the relationship between body composition and dietary habits of physically active people with disabilities
#63Feb 26, 2025 · 5 min
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 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 Utility of Body Composition Assessment in Nutrition and Clinical Practice: An Overview of Current Methodology
#57Feb 25, 2025 · 6 min
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 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: How protein mania took over the American grocery store

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