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!

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Brought to you by Wits & Weights.

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.

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Further listening (from ⁠⁠Wits & Weights⁠⁠):

⁠The Perfect Meal Plan⁠

⁠The Freedom of No More Cheat Meals (How to Eat What You Love While Losing Fat)

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References:

Bond University study on time-restricted eating and weight loss

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.

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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

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References:

Rising popularity of beans and their nutritional benefits

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.

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Further listening (from ⁠⁠⁠Wits & Weights⁠⁠⁠):

⁠Seed Oils Aren't the Problem⁠

⁠Seed Oils Aren't Evil and the Haters Are Mad About It

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References:

Omega-3 and omega-6 fatty acids and cancer risk

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.

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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

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References:

Research on vitamin D and blood pressure in the Journal of the Endocrine Society

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.

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Further listening (from ⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠):

What Causes Stubborn Midlife Belly Fat?

Add THIS To Your Diet to Optimize Fat Loss, Energy, and More

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References:

Research conducted by Laval University highlighting the effects of maple syrup’s polyphenols on blood sugar, abdominal fat, blood pressure, and gut health

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.

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Further listening (from ⁠⁠⁠Wits & Weights⁠⁠⁠):

The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity

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References:

NAD’s role in aging and health

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.

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Further listening (from ⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠):

⁠The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity⁠

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References:

Monitoring system to detect and prevent malnutrition in older adults

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.

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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

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References:

Study ranking pork fat among the top 100 most nutritious foods

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.

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Further listening (from ⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠):

7 Biggest Fitness & Nutrition Myths Busted After 200 Episodes (According to Listeners)

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.

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Further listening (from ⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠):

How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle

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References:

Dietary interventions for inflammatory bowel disease

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.

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Further listening (from ⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠):

Eat These 5 Foods and Lose 20 Pounds By Next Week

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References:

Analysis of RFK Jr.’s health initiatives and their alignment with natural health trends

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.

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Further listening (from ⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠):

Carbs Aren't the Problem (Keto, Paleo, Bioenergetic, and Pro-Metabolic Diets)

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References:

Nutritional comparison of fresh and frozen fruit

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.

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Further listening (from ⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠):

Seed Oils Aren't the Problem

Seed Oils Aren't Evil and the Haters Are Mad About It

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References:

Health effects of unsaturated fats and seed oils

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.

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Further listening (from ⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠):

Add THIS To Your Diet to Optimize Fat Loss, Energy, and More

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References:

Study on kimchi’s effects on weight loss and gut health

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.

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Further listening (from ⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠):

Is Your Food Logging App Sabotaging Your Fat Loss and Physique Goals?

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References:

Study on AI applications in personalized nutrition

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.

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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)

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References:

New research shows eating the occasional sweet treat is better for your heart than no sugar at all

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.

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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

⁠The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025⁠

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References:

Study linking visceral fat to Alzheimer’s disease

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.

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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

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References:

Study on dark chocolate and diabetes risk

This is a BONUS episode from the Wits & Weights podcast. If you like this longer, deep dive style episode, follow the show here.

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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?
Philip (@witsandweights) explores the paradox of weight gain for fat loss in today’s episode. Discover how your fear of gaining weight might be holding you back and why a strategic muscle-building phase is the missing piece in your fitness journey. Learn actionable steps to break free from the constant cutting cycle and transform your body composition for lasting results.
Philip shares real client stories, like Jenna, John, and Mark, whose journeys illustrate how building muscle while temporarily gaining weight can lead to a leaner, stronger, and more defined physique. Whether you're frustrated by slow progress, unsure how to manage a surplus, or looking for clarity on this counterintuitive approach, this delivers the mindset shift you need.

Today, you’ll learn all about:
1:40 The constant cutting trap and metabolic adaptation
4:44 Why building muscle is key to fat loss success
8:18 Body composition math: How gaining weight leads to leanness
11:10 Energy requirements for muscle growth
13:52 Step-by-step guide to starting a muscle-gaining phase
17:25 Training and tracking strategies during a surplus
18:31 Avoiding pitfalls like gaining too fast or cutting phases short
22:07 Patience and mindset: Trusting the process for long-term results
26:30 Outro
Episode resources:

• Download my free Muscle-Building Nutrition Blueprint

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.

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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?

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References:

Study on ultra-processed foods and muscle quality

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.

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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

⁠⁠The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025⁠

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References:

Study on the yo-yo effect and weight cycling

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.

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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

⁠The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025⁠

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References:

Top health and nutrition trends of 2024

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.

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Further listening (from ⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠):

The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025

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References:

FDA updates the definition of “healthy” foods

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.

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Further listening (from ⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠):

Why Some People Stay Lean Without Trying (The Genetics of Fat Loss)

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References:

Study on diet and brain health

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.

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Further listening (from ⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠):

How to Maintain a Lean Physique Year-Round (Without Cuts or Bulks)

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References:

Research on weight regain and fat cells

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.

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Further listening (from ⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠):

3 Simple Ways to Beat Holiday Season Weight Gain Without Giving Up Your Favorite Foods

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References:

Research on generosity and health

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.

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Further listening (from ⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠):

A Gallon of Milk a Day (The Reality of Mark Rippetoe's GOMAD)

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References:

Risks and benefits of raw milk

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.

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⁠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!

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References:

The carnivore is back. Are vegan brands out?

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.

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⁠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.

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References:

Big reason one nation outlives the rest of the world

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.

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📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

Food Logging That Doesn’t Suck

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References:

Nutrition estimation for dietary management: A transformer approach with depth sensing

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.

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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

A Gallon of Milk a Day (The Reality of Mark Rippetoe's GOMAD)

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References:

Plant-based milks aren't "nutritionally equivalent" to dairy milk

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?

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⁠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.

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References:

2025 food trends you're about to see everywhere

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?

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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!

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References:

The 90-30-50 diet is going viral for weight loss: does it work?

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.

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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.

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References:

Prolonged sitting negatively impacts metabolic health despite regular exercise

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.

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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.

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References:

Viral TikTok nutrition trends: which should you avoid?

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.

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Further listening (from ⁠⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠⁠):

How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!) 

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References:

High-protein diets linked to improved muscle mass in older adults

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.

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Further listening (from ⁠⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠⁠):

Eat More of THESE Mood-Boosting Foods for Everyday Happiness (Dr. Sarah Ballantyne)

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References:

Why you should take research on which foods are and aren’t healthy with a grain of salt

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.

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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

Why Some People Stay Lean Without Trying (The Genetics of Fat Loss) with Dr. Stephan Guyenet

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References:

Integrating GABA and dopamine signals to regulate meal initiation

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.

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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

The Hidden Reason You're Skipping Gym Workouts (It's Not Laziness)

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References:

Here's what the average gym-goer's fitness routine looks like—the results may shock you

→ ⁠Join our free Facebook group⁠ for evidence-based strategies, nutrition and training support, and live Q&As

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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?

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⁠⁠⁠⁠⁠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.

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References:

Why the Menopause Set Is Obsessed With Weighted Vests

→ ⁠Join our free Facebook group⁠ for evidence-based strategies, nutrition and training support, and live Q&As

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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.

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⁠⁠⁠⁠⁠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.

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.

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⁠⁠⁠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.

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References:

The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults

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.

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⁠⁠⁠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.

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References:

Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects

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.

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⁠⁠⁠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.

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References:

Combined versus independent effects of exercise training and intermittent fasting on body composition and cardiometabolic health in adults

The Effect of Time-Restricted Eating Combined with Exercise on Body Composition and Metabolic Health

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.

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⁠⁠⁠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.

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References:

Polyunsaturated Fat: The Good Fat Your Body Needs for Optimum Health

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.

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⁠⁠⁠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.

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References:

Everything You Need To Know About Refined Carbs

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.

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⁠⁠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.

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References:

International Society of Sports Nutrition Position Stand: diets and body composition

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.

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⁠⁠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.

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References:

Nutrition and Physical Activity Interventions Provided by Nutrition and Exercise Practitioners for the General Population

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.

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⁠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.

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References:

Moving away from BMI, experts propose a new definition for obesity