I had a great discussion with Philip Pape, host of Wits and Weights, about smart fat loss strategies!
Philip shares a game-changing insight: it all starts with strength training. Building muscle isn’t just for aesthetics—it helps control hunger, regulate glucose, and sustain long-term weight loss.
We also dive into the fully fueled approach to fitness—eating more, moving more, recovering faster, and improving longevity. Philip shares how strategic calorie surpluses during training phases boost energy, muscle growth, and overall well-being.
Tune in for an eye-opening conversation on strength, metabolism, and sustainable fat loss with expert Philip Pape. Check out his free metabolic assessment and resources at witsandweights.com!
TIMESTAMPS:
Philip Pape talks about the best way to lose weight is with strength training. [00:56]
When you start the program with Philip, you start with self-awareness of how much you are eating, what you’re eating, the composition of there food and the movement and the training you are already doing. [08:41]
What is the muscle centric approach? Burning calories is not the best way to lose weight.
[11:14]
What is the biggest offense to healthy living and longevity? [16:05]
When you have a lot of muscle mass on your body, or you're stimulating the muscles in a
workout, the glucose is going into the muscle to refuel and replenish. [19:34]
How’s it that a person can have good muscle mass but still need to lose weight? [21:52]
Philip explains how and why he purposely gains weight as he is trying to put on more muscle. [23:22]
The consumption of more calories is fueling a more ambitious training regimen. [31:37]
How does one deal with the struggle of reducing excess body fat when they have been “doing all the right things?” [37:17]
Steady state cardio is touted for weight loss. How does that compare to lifting and just moving more every day? ? [40:13]
How important is the HRV monitor? [56:35]
Just getting started, you don’t have to have a big gym-full of equipment. [01:02:26]
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Brad Kearns promotes the pursuit of peak performance with passion throughout life. He is a New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #1 ranked USA age 55-59 high jumper ('20,'22,'24), and former US national champion and #3 world-ranked professional triathlete. He hosts the B.rad podcast covering healthy living, peak performance, and personal growth with his carefree style and lively sense of humor.
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