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 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 (that's why they call him the Physique Engineer). 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 your dream physique. 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 - 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, and put in the intelligent work, hit that "follow" button and let's engineer your best physique ever!
Episodes
Register for the Live Q&A with Karen Martel taking place TODAY, October 14 at 12p ET / 9a PT, only in Physique University (replay available if you're listening to this later). Use code FREEPLAN to get a free custom nutrition plan when you join at physique.witsandweights.com
Get hormone creams and oils without a prescription at witsandweights.com/karenmartel (use code WITSANDWEIGHTS for 10% off)
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Enjoy this short replay (fro...
Track your nutrition without shame or judgment. MacroFactor learns your metabolism and adjusts to what's actually happening with your body with no guilt, no moral judgment, just data. Try it free with code WITSANDWEIGHTS: https://bit.ly/philipmacrofactor
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Can you love your body and still want to change it?
For years we've been caught between two extremes: the body positivity camp that says any discussion of weight is harmf...
Can you train for both muscle size and strength at the same time, or do you have to choose one?
In this bonus from the Facebook Group Monthly Q&A, I answer Mike's question about powerbuilding and whether it's possible to optimize for both goals simultaneously.
To ask your own question or get the other 3 answers this month (on balancing running, lifting, and plyos when time is tight, the creatine/coffee debate, and de-bl...
Download the Adaptive Cardio Workshop, cardio planning guide, training templates, and get a custom nutrition plan at live.witsandweights.com/adaptive-cardio
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Can cardio really kill your gains? What if the truth is the exact opposite? Could you actually build muscle and endurance at the same time, without sacrificing either?
I am joined by Kris Gethin, a pro bodybuilder, Ironman finisher, and endurance athlete, to destroy the myth tha...
Join Physique University for our new IGNITE 🔥 training template (4-day upper/lower time-saving split) - use code FREEPLAN for a free custom nutrition plan when you join: https://witsandweights.com/physique
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You MUST "bulk" to build muscle... right?
Eat more, gain weight, accept getting fluffy, then cut it all off later with a fat loss phase... right?
Not necessarily.
What if bulking is inefficient for YOUR goals? What if yo...
Review the podcast by October 15 for a chance to win 3 months free in Physique University Mastery Track ($261 value). Leave a review at Apple Podcasts... EVERYONE who leaves a review will get a gift from me :)
Get 20% off Cozy Earth temperature-cooling sheets (with code WITSANDWEIGHTS) at witsandweights.com/cozyearth
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Confused about which fitness and recovery tools actually work?
Ice baths, red light therapy, massage guns, collagen s...
We challenge the myth of a “broken metabolism” and show how results improve when your plan matches your current physiology, lifestyle, and recovery.
Take the 2-minute quiz that identifies whether you’re facing metabolic adaptation, lower insulin sensitivity, or a recovery mismatch along with a 15-page personalized fat loss blueprint with macros, movement, and recipe recommendations: witsandweights.com/quiz
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Tired of blaming a “slow ...
Register for the Live Q&A with Karen Martel on Tuesday October 14, only in Physique University (replay included). Use code FREEPLAN to get a free custom nutrition plan when you join ($97 value) at physique.witsandweights.com
Get hormone creams and oils without a prescription at witsandweights.com/karenmartel (use code WITSANDWEIGHTS for 10% off)
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What if waiting too long for hormone therapy meant more than hot flashes? What if it...
Take our free 2-minute Metabolic Quiz and get a 15-page assessment and body recomposition road map
Book your Performance Bloodwork Analysis at witsandweights.com/bloodwork to identify your biggest constraints and get a personalized plan based on your hormone levels and metabolic markers. Podcast listeners get 20% off with code VITALITY20.
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We've been conditioned to think that spending money directly on coaching, guidance, acco...
Book your Performance Bloodwork Analysis at witsandweights.com/bloodwork to identify your biggest constraints and get a personalized plan based on your hormone levels and metabolic markers. Podcast listeners get 20% off with code VITALITY20.
Get 20% off Cozy Earth temperature-cooling sheets (with code WITSANDWEIGHTS) at witsandweights.com/cozyearth
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Are you gaining belly fat with age and frustrated that restricting calories and ab e...
Want to build muscle, lose fat, balance hormones, and enjoy life? Join Physique University and get a FREE custom nutrition plan using code FREEPLAN. Go to witsandweights.com/physique
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Think you’re too old to transform your body? Brian Kopka proves otherwise.
At 46, Brian, a medical professional and former athlete, was stuck in the low-carb trap, feeling drained and frustrated. Six months later, he’s stronger, leaner, and more ener...
Get your Performance Bloodwork Analysis - Use code VITALITY20 for 20% off and discover what's really constraining your progress at witsandweights.com/bloodwork
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Stop guessing what's holding back your metabolism, fat loss, or muscle gains.
Learn how to use performance bloodwork analysis to identify your body's biggest constraint and fix it using the engineering principle of Constraint Theory.
Main Takeaways:
- Your bod...
Get Cozy Earth temperature-cooling sheets and use code WITSANDWEIGHTS for 20% off: witsandweights.com/cozyearth
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Tracking every calorie, hitting your workouts consistently, staying in that deficit... but the scale isn't budging? Your energy is tanking and you're obsessing about food despite all your effort?
This ONE thing is the often-overlooked catalyst that determines whether you can lose fat efficiently with good energy...
If you could design the perfect fitness app, what would it do? Let me know at witsandweights.com/question
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What if a fitness app could actually think like a human coach?
Not just track your activities, but understand them, analyze them, and make intelligent adjustments in real-time?
That's exactly what I'm designing: an AI-driven fitness coach in your pocket built on the Wits & Weights philosophy of personalized, sustai...
Want to build muscle, lose fat, and train smarter? Join the new Physique University for just $27/month and get a FREE custom nutrition plan using this special link.
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Can you really lose 340 pounds without surgery? What if the secret isn’t dieting harder, but thinking differently?
I am joined by Jamie Selzler, who completely transformed his body and life using three tools: GLP-1 medication, walking, and lifting weights, and four...
Try my favorite sheets from Cozy Earth and get 20% off with code WITSANDWEIGHTS. Cozy Earth sheets are made with viscose from bamboo that wicks away heat and sweat to keep you cooler for deeper sleep and better recovery. Go to witsandweights.com/cozyearth
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Sleep isn't just about feeling rested. It's a foundation that amplifies everything else you're doing for your physique goals, from optimizing fat loss and recovery...
Join the Adaptive Cardio Workshop tomorrow (Tuesday, September 16) at 12 PM Eastern for only $27 (replay included). Get Philip's complete system for losing fat while personalizing your "minimum effective" cardio, plus the replay, 8 workout programs, and a custom 6-month nutrition plan. Register at live.witsandweights.com
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If you've been doing hours of cardio every week expecting fat loss results, but you're...
Register for the Adaptive Cardio Workshop this Tuesday, September 16th at 12pm Eastern (replay included) at live.witsandweights.com
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Confused about cardio?
Tired of wasting hours on exercise that does nothing for fat loss?
This episode introduces a brand new concept called adaptive cardio, where you use the minimum effective dose to maximize fat loss, muscle, and longevity.
Ready to stop wasting time? Join the Adaptive Cardio Worksho...
Want to build muscle, lose fat, and train smarter? Join the new Physique University for just $27/month and get a FREE custom nutrition plan using this special link.
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Lost weight only to gain it back? Tired of quick-fix diets that leave you weaker, not stronger? What if real success has nothing to do with the scale?
Dr. Mikki Williden, a registered nutritionist, researcher, and host of the Mikkipedia Podcast, joins me,...
Join Wits & Weights Physique University for unlimited access to evidence-based training templates, our "Lifting Lessons" course, and a free custom nutrition plan when you use this special link: https://bit.ly/wwpu-free-plan
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Are you sore after workouts... and does this even matter?
Learn why DOMS (Delayed Onset Muscle Soreness) is actually a terrible indicator of workout effectiveness, what it really tells you about yo...
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