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Every parent is a protector. The Secure Dad Podcast empowers families to live safer, happier lives. Every week host Andy Murphy discusses topics like home security, situational awareness, privacy, and online safety. Plus, he interviews industry experts on how we can all level up our preparedness. The information shared on The Secure Dad Podcast is for general information only.
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This show is for entrepreneurial dads and fathers who aspire to successfully run a business while being an involved parent. Whether you're a new dadpreneur just starting out or have been juggling business and fatherhood for years, this show is for you. Balancing business and family is the ultimate personal development journey. As you rise to meet those challenges, you not only grow your own income and knowledge, but also positively inspire those around you. It's like a rising tide that lifts ...
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Wits & Weights | Smart Science to Build Muscle and Lose Fat

Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

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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. Nutrition coach Philip Pape explores EFFICIENT strength training, nutrition, and lifestyle strategies to optimize your body composition. Simple, science-based, and sustainable info from an engineer turned lifter (th ...
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The "Forming Fathers" movement exists to help young men find purpose and become amazing fathers. Join this young father in his 20s with three kids, as we interview the most successful Family First fathers and uncover their best advice specifically for young men. Whether or not you're a dad yet, we're here to provide you with the tools, wisdom, and community needed to build your legacy and become a fully formed father. Hosted on Acast. See acast.com/privacy for more information.
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In the world of celebrity mummy bloggers, the voice of the Dad often goes unheard. Dads know stuff too, right? Or do they? Dads Don't Know takes you deep into the minds of fathers, to get their insights and real perspectives on all facets of parenting. With discussions ranging from child birth, to raising toddlers, education and much more, it is more than likely you will be shocked, appalled and perhaps offended by the revelations. The team at Dads Don't Know also believe that producers of c ...
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Creatine is not just for lifters and bodybuilders anymore. Join me on today's Quick Wits as I dive into the incredible benefits of this very powerful supplement and reveal why it should be a staple in just about everyone's supplement cabinet, from athletes to aging adults and everyone in between. While it's true that creatine has long been a staple…
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In this episode of The Secure Dad Podcast, Andy talks with Robin Hunting. Robin is a former Royal Netherlands Marine, who you may recognize from his popular social media videos about escaping restraints and safety tips under the name Dutch in the USA. Robin shares his experiences, insights into escaping dangerous situations, and the importance of b…
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Is your meal plan optimized for your fitness goals? Are you struggling to follow your diet plan because it is too restrictive? Are you looking to maximize your muscle growth and boost your energy? In this episode, Philip (@witsandweights) provides an evidence-based, comprehensive guide that cuts through conflicting information about meal planning a…
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Sustainable dieting. Is that an oxymoron or is it the key to lasting results? Today, I reveal the hard truth about why dieting itself can never be truly sustainable and share a more flexible, realistic approach to achieving your physique goals for the long haul. Sustainable dieting is the notion that you can somehow achieve your fat loss goals by f…
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Can you really balance fitness, family, and personal well-being without dropping the ball on any of them? Join me for a special Father's Day weekend bonus episode where I share my raw, unscripted journey as a father of two daughters attempting just that. From the everyday joys and hurdles of fatherhood to practical tips on integrating health and fi…
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Are you struggling with body image? Are you tired of extreme diets? Wondering how to break free from skinny-fat struggles? Join Philip (@witsandweights) and fitness expert Adrian McDonnell as they discuss body image, fitness goals, and industry complexities. Adrian shares insights into common challenges like body dysmorphia and extreme dieting, emp…
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Just move more. You've heard it a million times as the cure-all for getting in shape, but is this generic advice really enough to transform your physique? Yes, we live in a society that's largely sedentary, and getting people to move their bodies more is certainly a step in the right direction. However, this generic, one-size-fits-all advice to "ju…
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In this episode of The Secure Dad Podcast, Andy talks with Sergeant Rob Disario of the Brookline Police Department. They discuss the current state of policing, how citizens can better interact with law enforcement, and the evolution of police-community relations. For more from Sergeant Rob and the Brookline PD: https://www.instagram.com/brooklinema…
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Are you over 50 and wondering how to keep your muscles strong as you age? Are you curious about how your eating habits affect your health? Want to discover the secret to living a vibrant life in your 50s and beyond? In this episode, Philip (@witsandweights) provides a practical guide to optimizing health and strength for individuals over 50. He hig…
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Imagine taking a stress-free holiday, with your business still running smoothly, even without you in the picture. Sounds good, right? Building a self-sufficient business isn’t complex and it can be done using these six engines. In today's episode of Dadpreneur Rising Carl shares the secrets to creating a business that can run without you. Carl dive…
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Frustrated with menopause belly or the inability to lose weight or fat? This is on the minds of so many women navigating the ups and downs of menopause: how to lose stubborn fat and keep it off during this time of major physiological change. This Thursday June 13 @ 7:30p ET / 4:30p PT: ===> REGISTER HERE for the Menopause Fat Loss Over 40 Workshop …
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How do you balance getting shredded with peak performance? Can tracking your fitness metrics be the ultimate game-changer in reaching your body composition goals? On this classic episode (a replay of Ep 70), I had Cody McBroom on to share his expertise, his philosophy, and some inside strategies with us for looking like you lift. Cody and I discuss…
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What’s the secret behind the fluctuating numbers on your scale? What’s the real deal between weight loss and fat loss? How can you escape the emotional rollercoaster of fat loss and body image? Today, Philip (@witsandweights) welcomes Louise Digby, a registered nutritional therapist and women’s weight loss expert. She dives deep into the real reaso…
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Today, we're diving into a topic that's near and dear to my heart (and my dinner table): raising kids to eat well. As a father of three, I've been through the food fights, the picky eating phases, and the mealtime meltdowns – and I've come out the other side with a few battle scars and a whole lot of wisdom to share. If you're struggling to get you…
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As we dive into the summer season, children are bound to spend more time online, exploring, learning, and connecting with friends. But with increased online activity comes greater risks. In this episode, Andy breaks down essential online safety tips for parents. He’ll cover topics from setting clear guidelines for responsible behavior to monitoring…
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There is one thing you're doing in the bedroom that might be compromising your gains and your health. No, not that. Or that. Not that either. It's...your sleep routine! Do you really need 7-9 hours of sleep? Can you compensate for poor sleep with diet or exercise? What if you could turbocharge your metabolism, balance your hormones, and redefine yo…
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Want to dominate in your industry but aren’t sure what you can do differently to really stand out? In this episode of Dadpreneurs Rising, Carl dives into a powerful piece of advice from good friend Mike that could be a game changer for your business strategy. Mike shared an insightful tip of looking beyond your industry to innovate and stand out. W…
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Today, we're taking a quantum leap into the realm of science fiction and self-discovery as we explore the concept of the multiverse and how it can help you become your healthiest, most authentic self. If you're a fan of comic books, sci-fi movies, or theoretical physics (and let's be real, who isn't?), you've probably encountered the idea of the mu…
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Are you insecure about your body, your fitness, your health, what you eat, your work, the things you do, your life? Is chasing perfection holding you back? We feel like we're being judged all the time, and I wanted to talk about that today and open up about my own imperfections, my own insecurities and how embracing them has been key to my growth. …
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What are the common misconceptions about digestion and nutrient absorption? How does training sculpt your muscles, and what’s the hidden connection to your anatomy? Are you ready to discover the hidden dietary implications of your unique body variations? In this episode, Philip (@witsandweights) welcomes Justin Cottle, a former lab director at the …
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Today, we're diving into the world of hypertrophy (that's science-speak for muscle growth) and uncovering one of the most powerful principles for packing on size: mechanical tension. Now, if you're a serious lifter or a student of the iron game, you've probably heard of Brad Schoenfeld. He's like the Yoda of muscle-building research, and his work h…
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Are the stories you tell yourself holding you back from success? What if changing your mindset could transform your dadpreneur journey? In this episode of Dadpreneurs Rising, Carl Taylor dives into the power of attitude and the stories we tell ourselves. He shares an encounter with a “hater” and turns it into a lesson on the impact of mindset on su…
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Do you know how your thyroid turbocharges your metabolism? What can throw your thyroid off balance, and how can you reclaim control? Are you ready to supercharge your thyroid with easy-to-adopt lifestyle shifts? In this solo episode, Philip (@witsandweights) explores the intricate world of thyroid health and its impact on metabolism. He discusses t…
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Today, we're tackling a hot topic that's been causing quite a stir in the health and fitness world: seed oils. You know, those ubiquitous cooking oils like soybean, canola, and sunflower oil that seem to be in just about every processed food on the shelf. Now, if you've been following the latest diet trends, you might have heard some pretty scary c…
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This conversation is from my appearance on Sue Bush’s Physique Development Podcast. Sue invited me on HER podcast to talk about why diets fail, flexible dieting, misunderstood fitness terms, and more. I shared my best tips for making food logging easier, how tracking your food and lifting weights are forms of self-care, what metabolic adapation rea…
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Is big really beautiful? What's the connection between LDL and coronary disease? How can someone who looks healthy have high cholesterol? What's the key to optimal heart health? In this episode, Philip's (@witsandweights) special guest is Dr. Tiffany Di Pietro, a triple board-certified cardiologist, internal medicine specialist, and nuclear cardiol…
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Today, I want to introduce you to my favorite tool for dialing in my nutrition and reaching my physique goals: MacroFactor. This app is a total game-changer when it comes to tracking your macros, monitoring your progress, and getting personalized recommendations to help you lose fat, build muscle, or maintain your results. I explain all the feature…
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In this episode of The Secure Dad Podcast, Andy welcomes retired Federal Air Marshal Gary Quesenberry to share insights into safety during air travel. Through their conversation, they cover the significance of situational awareness in various settings, including personal experiences that highlight the importance of being vigilant and prepared for u…
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Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time? Today, Philip (@witsandweights) answers questions from Jonathan and Matt sent to the Fanlist voice message inbox. They were curious about optimizing training and…
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As entrepreneurs, we can often learn more from failures, than from success. In this insightful episode of Dadpreneurs Rising, Carl Taylor interviews Greg Wilkes, a veteran of the construction industry who shares his transformative journey from early challenges to building multiple successful ventures. Greg's story resonates with many entrepreneurs …
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Today, we're diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionary anthropologist Herman Pontzer. If you're like most people, you've probably heard the old adage that weight loss is simply a matter of "calories in, c…
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Today we're answering a question about protein intake and supplementation. We'll cover the differences between protein sources, optimal timing, and what happens if you exceed your target intake. Veronica asked 5 sub-questions: Does every Whey Protein Isolate contain all essential amino acids? Are Essential Amino Acids supplements needed if one meet…
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Are you feeling overwhelmed with dieting struggles? Do you think you have the right mindset, but it doesn't seem to be working? Discover when mindset isn’t enough and the secret to supercharging it for your health goals. Today, Philip (@witsandweights) brings on Tanja Shaw, a seasoned Functional Health Coach, Kinesiologist, and weight loss expert d…
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Want to build serious strength and muscle mass in the most efficient way possible? Today, we're talking about the importance of compound lifts and why they should be the foundation of your strength training routine. Join me on today's Quick Wits as I explain what compound lifts are, why they should be the foundation of your strength training progra…
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Are you a slave to your business? Or the CEO of your life? In this episode of Dadpreneurs Rising, Carl Taylor reflects on his interview with systemisation expert David Jenyns. Carl highlights how they explored the game-changing power of systems for dads who run their own businesses and reiterates actionable tips and real-life examples to help any d…
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In this episode, Andy discusses ways to enhance your family's safety at home, especially during the summer and vacation periods. He provides five critical tips for summer home security, including locking doors and windows, turning off garage door power to prevent hacking, using lighting and timers to deter burglars, refraining from sharing travel p…
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Have you ever wondered what’s sabotaging your fat loss? Could it be one of these common scenarios? Should you start your fat-loss diet now? Today, Philip (@witsandweights) breaks down the roadblocks to achieving your fat loss goals. He explores the top 15 reasons why dieting may not be the best decision right now. He highlights a range of scenarios…
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Are you feeling trapped in your own business and find yourself sacrificing family time for daily operations? There is a smart fix that will give you the freedom to be a present dad and a thriving entrepreneur and business owner. In this episode Carl chats with his good friend and systemology guru David Jenyns. David is also the author behind the gr…
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Want to pack on muscle mass but confused about how many extra calories you need? Today, we're diving into a crucial concept for anyone looking to gain weight and build muscle: the 2500 calorie rule. You might have heard of the 3500 calorie rule for fat loss, which states that a deficit of 3500 calories is needed to lose 1 pound of body fat. But whe…
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This conversation is from my appearance on The Healthification Podcast hosted by Kate Galli. Kate invited me on her show to discuss becoming the strongest, leanest, healthiest version of yourself without dieting. We dug into the common mistakes smart people make when they're not using their wits to build their best body. I shared insights on the im…
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Are you dreaming of having the perfect glutes? Have you ever wondered how your diet and genes influence the shape of your butt? Ready to find out the most effective workout routines and strategies to sculpt your dream glutes? In this exciting episode, Philip (@witsandweights) welcomes Sue Bush, the co-owner of Physique Development, a certified pers…
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Is walking exercise or not? Does it even matter? Today, we're tackling a recent controversy sparked by Dr. Gabrielle Lyon, who made waves on social media by claiming that walking is not exercise. As someone who's always preaching the importance of strength training for building muscle and transforming your body, I wanted to weigh in on this topic a…
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Are you struggling with a compulsive behaviour or addiction that's holding you back from living your best life? In this episode of Dadpreneur Rising, Carl Taylor reflects on his conversation with J.K. Emezi, a certified addiction coach specialising in sex and pornography recovery. Carl begins by diving into the alarming reality of how kids can easi…
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The news is sharing scary stories about hidden spy cameras in hotel rooms and in vacation rental homes. Today on the podcast Andy sits down with Ryan Quirk, the founder of Sparrow Risk Group to discuss how we can spot these cameras. Ryan shares his wealth of experience in finding bugs and spotting hidden cameras. He even demonstrates how to use too…
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What is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique? In this episode, Philip (@witsandweights) uncovers the truth about the ideal rate of fat loss, exploring the full spectrum of approaches from slow an…
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Unmask the true impact of compulsive behaviours in this unfiltered conversation as we explore the depths of human behaviour. In this candid episode of Dadpreneurs Rising, Carl Taylor sits down with J.K. Emezi, a certified addiction coach and founder of Elevated Recovery, to dive deep into the often-taboo topic of pornography addiction and its impac…
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Is the pursuit of being skinny the key to happiness? We're diving into the complex relationship between the desire to be thin and the pursuit of happiness. In our appearance-obsessed culture, it's easy to fall into the trap of equating being skinny with being happy. But here's the thing: this oversimplification often leads us astray when it comes t…
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Today we are answering two questions from the community. One from a powerlifter who has the dilemma of trying to maintain strength for some upcoming meats, but without gaining too much fat and a long time, and the other from a food tracker concerned about taking a break from logging and worried about regaining all the weight. Here are the two quest…
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How long should you rest between sets? What to do if you're gaining too much on a bulk? Can women over 50 overcome menopause weight-loss resistance and is it a thing? How to train when transitioning from bulking to cutting? In today's episode, fitness expert and coach Jeff Hoehn joins Philip (@witsandweights) as a co-host. They dive deep into vario…
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Welcome back to The Great Deception Podcast. I take a look at Human Zoos that followed in large numbers after Darwin released The Origin of Species; mainly in North America & Europe as they pushed the concept of "missing links" between man and apes. They exploited other races from all over the world and profited not only financially, but also in fu…
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