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
Get your free Nutrition 101 for Body Composition Guide to learn the fundamentals of energy balance, macros, and meal timing for building muscle and losing fat: witsandweights.com/free
Get Chef's Foundry P600 Ceramic Cookware - 50% off at witsandweights.com/chefsfoundry
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Stop letting inaccurate metabolism estimates sabotage your nutrition goals.
The fitness industry has convinced us that estimating metabolism requires expensive ...
Join the 90-Day Body Recomp Workshop tomorrow (Tuesday, August 19) at 12 PM Eastern for only $27 (replay included). Get Philip's complete system for simultaneous fat loss and muscle gain, plus a custom nutrition plan. Register at live.witsandweights.com
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Think you need a calorie deficit to lose fat? Or months of bulking followed by months of cutting to reshape your physique?
Think again.
Body recomp (the simultaneous loss of fat...
Register for the 90-Day Body Recomp Workshop this Tuesday, August 19th at 12pm Eastern (replay included) at live.witsandweights.com
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Tired of cutting and bulking (or just don't want to)? Frustrated with approaches that leave you either feeling too fluffy or too depleted?
Is there a middle ground that works instead?
Yes, it's called body recomposition or "body recomp" where you build muscle and lose fat at the same...
Want to build muscle, lose fat, and train smarter? Join the new Physique University for just $27/month and get your custom nutrition plan FREE (limited time): bit.ly/wwpu-free-plan
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Were women in the past weaker than men, or have we been sold a lie? What if prehistoric women could outlift most modern athletes? And how does understanding this history change the way you train today?
I’m joined by Anne Marie Chaker, auth...
Get your free Nutrition 101 for Body Composition guide to understand the fundamentals of nutrition and personalize your calories/macros:
witsandweights.com/free
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Diet culture emerged in the 1920s, when calorie counting was invented, cigarettes were marketed as weight loss aids, and thinness became associated with moral virtue for the first time in American history.
Discover how the birth of modern diet culture 100 years ago crea...
Get Chef's Foundry P600 ceramic cookware at 50% off plus a complete guide on cookware materials and safety at:
witsandweights.com/chefsfoundry
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Do you cook with nonstick pans, microwave with plastic containers, or wonder about materials you drink out of?
Learn about the science behind 3 major categories of chemical exposure from cookware and food packaging: microplastics, PF...
Get 10% off SymptoGuard to manage GLP‑1 side effects and stay consistent with your eating and training.
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Are GLP-1 drugs like Ozempic secretly stalling your progress? Why are so many users quitting despite major weight loss?
I talk with Justin Silver, founder of SymptoGuard, who watched his father battle severe Ozempic side effects that nearly took his life. Justin shares the real reasons users struggle on GLP-1s and how th...
Get my new RESOLUTE 5-Day Powerbuilding template when you join Physique University to maximize both strength and muscle growth simultaneously at this link (special for podcast listeners to get a FREE custom nutrition plan when you join): bit.ly/wwpu-free-plan
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Most lifters choose between getting strong or building size.
Powerbuilding represents the intelligent marriage of strength training and hypertrophy, allowing lifters to make s...
Get a FREE custom nutrition plan when you join Physique University to maximize both strength and muscle growth simultaneously at this link (special for podcast listeners): bit.ly/wwpu-free-plan
Get 50% off Chef's Foundry P600 ceramic cookware (no PFAS, no Teflon, no microplastics) at witsandweights.com/chefsfoundry
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Influencers claim you can get shredded eating nothing but junk food. At the same time, clean eating gurus demoniz...
Join Physique University for just $27 a month to access our workshop on sprint training and receive a free custom nutrition plan using this exclusive listener link: http://bit.ly/podcast-new-wwpu
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Today we're celebrating a huge win for 73-year-old listener Bruce @bruceandjantrain.
Bruce achieved impressive results following the sprint protocol discussed in Episode 293, increasing his power output by 78% in just 4 months and dem...
Get your free custom nutrition plan (exclusive to podcast listeners) when you join Wits & Weights Physique University for just $27/month
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The psychology behind weight loss methods has created a moral battleground where people judge themselves and others based on whether they use traditional lifestyle approaches or pharmaceutical interventions like GLP-1 drugs.
People are losing 40 pounds on Ozempic or secretly microdosing GLP-1 ...
Check out the other half of our Q&A on Brandon's Chasing Clarity podcast, where we tackle your questions on hunger, cravings, appetite, and artificial sweeteners.
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Just wrapped a bulk and scared to lose muscle? Over 50 and unsure if gains are still possible? Walking 20,000 steps a day with no results?
In this Q&A, I team up with physique coach Brandon DaCruz, host of the Chasing Clarity podcast, to tackle five hot topi...
Get the new RESOLUTE 5-day Powerbuilding Program in Physique University and stop second-guessing your approach to lifting. Join for just $27/month and get a custom nutrition plan included when you tap this special link for podcast listeners
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Eight-time Mr. Olympia Ronnie Coleman didn't just build a legendary physique. He created a blueprint for what dedication, consistency, and love for lifting can achieve.
His famous "lig...
Want to build muscle, lose fat, and train smarter? Join the new Physique University for just $27/month and get your custom nutrition plan FREE (limited time).
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Why are you gaining belly fat even while lifting and eating well? Could your sluggish metabolism be a liver problem in disguise?
I sit down with certified supplement expert Sara Banta to reveal how your liver and thyroid work together to control metab...
Get a full Lifting Lessons course including how to warmup in Physique University and stop second-guessing your approach to lifting. Join for just $27/month and get a custom nutrition plan included when you tap this special link for podcast listeners
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Most lifters either skip their warmup or spend 30 minutes on elaborate routines that miss the point.
Learn how the engineering concept of the Cold Start Problem reveals the systematic a...
Get your free custom nutrition plan (exclusive to podcast listeners) when you join Wits & Weights Physique University for just $27/month
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There was a day when everything we thought we knew about losing weight got turned upside down.
For decades, the advice was simple: eat less, move more.
But then scientists started asking why weight loss always seemed to get harder over time, and what they discovered changed everything.
This land...
Discover the most powerful daily habit for blood sugar control that most people completely overlook.
In this bonus episode, I'm sharing my recent conversation with Ben Tzeel from the Your Diabetes Insider podcast, where we nerd out on the surprising connection between strength training and metabolic health.
Main Takeaways:
- Why resistance training beats cardio for blood sugar control and insulin sensitivity
- The shocking 25-poin...
Want to build muscle, lose fat, and train smarter? Join the new Physique University for just $27/month and get your custom nutrition plan FREE (limited time)
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Is your doctor telling you to “lift heavy” but you don’t even know where to start? Wondering how to build strong bones without ending up hurt or overwhelmed? Curious if weighted vests actually do anything for bone health?
I brought Megan Dahlman back t...
Join the new Wits & Weights Physique University at just $27/month (was $87) - get access to training templates, course library, private community, and so much more.
Podcast listeners get a custom nutrition plan FREE (normally $47) when you join by the end of July using this special link: bit.ly/podcast-new-wwpu
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Hitting the gym consistently but not seeing the muscle growth you want?
You might be making one critical mistake with y...
Get your free Nutrition 101 Guide at witsandweights.com/free to learn how to structure your nutrition (including carbs) for optimal health and body composition based on your goals.
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Could everything you've been told about carbs, insulin, and managing prediabetes be completely backward?
For the 96 million American adults living with prediabetes, the standard advice has been clear. Cut carbs, avoid bread, ditch fruit.
But groundb...
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