Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
For skeptics of the fitness industry who want to work smarter and more efficiently to build muscle and lose fat. Wits & Weights is one of the best fitness podcasts for evidence-based nutrition and fitness strategies. We cut through the noise and deconstruct health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time. Evidence-based nutrition coach Philip Pape explores efficient strength training, nutrition, and lifestyle strategies to optimize your body recomp and metabolism. Whether you're focused on weight loss, muscle building, or both, you'll get simple, science-based, and sustainable info from an engineer turned lifter (that's why they call him the Physique Engineer). This show serves both women's fitness and men's health goals, with special attention to strength training over 40 and hormone health. From restrictive fad diets to ineffective workouts and hyped-up supplements, there's no shortage of confusing information out there. Getting in the best shape of your life doesn't have to be complicated or time-consuming! By using your WITS (mindset and systems!) and lifting weights efficiently, you can build muscle, lose stubborn fat, and achieve and maintain a lean physique through sustainable body recomp. We bring you smart and efficient strategies for movement, metabolism, muscle, and mindset. You'll learn: - Why fat loss is more important than weight loss for health and physique - Why all the macros (protein, fats, and yes even carbs) are critical to body composition - Why you don't need to spend more than 3 hours in the gym each week to get incredible results with proper hypertrophy training - Why muscle (not weight loss) is the key to medicine, obesity, and longevity - Why age and hormones (even in menopause) don't matter with the right lifestyle - How the "hidden" psychology of your mind can unlock more personal (and physical) growth than you ever thought possible, and how to tap into that mindset If you're ready to separate fact from fiction, learn what actually works with evidence-based training and nutrition, and put in the intelligent work, hit that "follow" button and let's engineer your best physique ever! Popular Guests Include: Mike Matthews (author of Bigger Leaner Stronger), Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Doc Who Lifts), Eric Trexler (Stronger by Science), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Andy Morgan (Ripped Body), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach) Popular Topics Include: hormone health, metabolism optimization, hypertrophy training, longevity and healthy aging, body positivity, best protein powder selection, strength training over 40, women's fitness, men's health, muscle building, body recomp, macros and nutrition tracking
Episodes
The Forgotten Thyroid Hormone That Supercharges Fat Loss and Metabolism (Dr. Amie Hornaman) | Ep 424
Want to drop 8-12 lbs before summer without crash dieting or losing muscle? Join the Get Lean in 45 Days Workshop on January 20th. Includes replay, fat loss workout program, custom macros, and complete 45-day protocol.
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Are you lifting weights, tracking macros, and still stuck with stubborn fat? What if your labs look “normal” but your metabolism feels broken?
Body recomp is supposed to feel simpler when you train hard and eat well, ...
Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:
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Can you lose fat without all the hunger?
Maybe you're eating fewer calories than ever but somehow hungrier than ever, and it feels like a vicious cycle that prevents you from losing weight or stalls out your metabolism.
Discover the satiety...
Try Calocurb natural appetite control (40% fewer cravings and 30% less hunger). It's prescription free, affordable, and fast acting. Get 10% off:
https://witsandweights.com/calocurb
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Are you constantly HUNGRY? Battling cravings, feeling like your body is pushing back hard?
You're in a calorie deficit, doing everything right (tracking your food, hitting the gym, staying consistent), yet you're ravenous and not sure...
Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone and Android. Build muscle, lose fat, and get stronger with daily personalized guidance:
https://witsandweights.com/app
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Why do some people eat more and stay lean while others diet nonstop and still struggle? Is your metabolism actually slow, or have you trained it to fight you?
I di...
Check out the new Fitness Lab app (iPhone and Android) to get personalized guidance on your fat loss, nutrition, and training... all in one place, with 20% off through January 2nd: https://witsandweights.com/app
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Most people fail at fat loss not because they lack willpower, but because they're following strategies that don't work (or that backfire).
In this replay of one of our most popular episodes, discover 7 evidence-ba...
Join Physique University to get fat loss coaching, community support, and access to the "Get Lean in 45 Days" workshop on January 20th, a complete framework for executing a short, aggressive, muscle-sparing cut that actually works:
https://witsandweights.com/physique
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Every January, millions start cutting calories. By March, most have quit... frustrated, tired, and no leaner than before. The problem isn't discipl...
Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone and Android. Build muscle, lose fat, and get stronger with daily personalized guidance.
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Body recomp, build muscle, and lose fat without wrecking your metabolism. Have you ever wondered why weight loss leaves you smaller but not better? What if muscle, not weight loss, is the ...
Check out the new Fitness Lab app (iPhone and Android) to get personalized guidance on your training volume, recovery, and nutrition... all in one place, with 20% off through January 2nd:
https://witsandweights.com/app
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Most lifters are either doing too little volume to stimulate muscle growth or piling on so much that they're just accumulating fatigue without results.
If you're hitting the gym consistently but not se...
Get personalized AI-powered coaching that identifies your exact fat loss plateau and gives you the specific fix you need. Try Fitness Lab (20% off through January 2nd) at:
https://witsandweights.com/app
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You cannot be in a true calorie deficit and still not lose weight. It's physiologically impossible.
If you're eating less than you're burning but fat loss is not happening, something's disconnected between wh...
Get 20% off Fitness Lab through January 2nd. Take the free 2-minute quiz to see your complete custom plan before you pay anything:
https://witsandweights.com/app
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Since launching Fitness Lab in November, I've gotten dozens of questions about how it works, who it's for, and how it fits with your existing tools and routines.
So I chose the 15 of the most common to answer in this episode!
- I'm already tracking macr...
Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone (with Apple Health integration!) and Android. Build muscle, lose fat, and get stronger with daily personalized guidance.
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Are injuries holding back your body recomp goals? How do you keep lifting weights when strength training never feels perfect?
I sat down with Anthony Bryan,...
Get 20% off Fitness Lab from December 17 to January 2. Take the 2-minute quiz to see if AI-powered coaching can help you adjust your strength training during fat loss, preserve muscle while losing weight, and make smarter decisions about volume, intensity, and recovery—all personalized to your data and goals:
https://witsandweights.com/app
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How do you train for fat loss? Most people screw this up by making disastrous training a...
Get 20% off Fitness Lab to receive AI-powered coaching that analyzes your meal patterns, identifies missing nutrient density, and adapts your training and nutrition based on biofeedback. Use this special link for 20% off:
https://bit.ly/fitness-lab-pod20
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Most people build their nutrition from the top down: calories first, macros second, micronutrients as an afterthought. That approach works from a pure energy balance and weigh...
Get Fitness Lab, the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance. Special link for podcast listeners (20% off):
https://bit.ly/fitness-lab-pod20
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Why does body recomp stall even when you lift weights, track macros, and eat for nutrition and fitness? What if your thyroid is slowing metabolism, limiting muscle building, and ma...
Join the 3-Week Strong Finish Challenge to build self-efficacy and self-regulation through the hardest 3 weeks of the year. Get coaching, accountability, custom nutrition plans, and strength training templates to end the year strong:
https://live.witsandweights.com
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Even if you know what to do for nutrition and strength training, you keep stopping, falling off, and starting over.
Discover why this has nothing to do with discipl...
Join the 3-Week Strong Finish Challenge to end the year stronger while everyone else backslides. Get coaching, accountability, custom nutrition plans, and strength training templates to maintain progress through the holidays. Kickoff call Monday, December 8 at 5pm Eastern, challenge starts Wednesday, December 10:
https://live.witsandweights.com
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If your fat loss strategy involves eating "perfectly clean" and you find ...
Join the 3-Week Strong Finish Challenge and get direct coaching to lose fat and build muscle through Christmas and New Year's while everyone else backslides:
http://live.witsandweights.com/
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You have 3 weeks left in 2025. Are you going to waste them "surviving" or actually make progress, lose fat, and build muscle?
Most people treat the final 3 weeks of the year like a throwaway, needlessly gaining weight, losing ...
Get Fitness Lab (20% off for listeners), the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance:
https://bit.ly/fitness-lab-pod20
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Have you ever wondered if your skeleton can actually support the muscles you work so hard to build? Or how bone density affects the way you lift weights, lose fat, and build muscle for long-term strengt...
Join the 3-Week Strong Finish Challenge to build strength training momentum and end 2025 strong instead of waiting until January. Kickoff call December 8th at 5pm Eastern. Get direct coaching, the flexible framework, holiday nutrition strategies, and travel workout templates you need to protect your metabolism through the holidays:
https://live.witsandweights.com
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If you're trying to lose weight by focusing on diet, cardio...
Get your free 14-Day Rapid Start Fat Loss Guide to set up your nutrition and strength training for effective fat loss without extreme restriction or guesswork:
https://witsandweights.com/fatloss
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If you're tracking food, stepping on the scale, pushing hard in the gym, but hitting a wall with fat loss, this episode is for you.
Maybe scale isn't moving, or you're making panicked decisions like slashing calories or ...
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