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!
- Update frequency
- every 2 days
- Average duration
- 34 minutes
- Episodes
- 516
- Years Active
- 2021 - 2025
Why Women in Their 30s Should Learn About Menopause (Zora Benhamou) | Ep 370
Register for the Live Q&A with Zora on September 23, only in Physique U. Use this special link to join and get a free 6-month transformation plan: https://bit.ly/wwpu-free-plan
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Could menopause be cl…
Ed Coan, 71 World Records and Still the GOAT of Powerlifting (Lifting Legends #2) | Ep 369
Get your free Progressive Overload Guide to apply these principles to improve your training: witsandweights.com/free
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Ed Cohn, nicknamed the "Mozart of Strength," set 71 world records in powerlifting…
Is 800 Calories a Day Unsafe? | Ep 368
Join Physique University to get a personalized nutrition plan to look and feel better and stop guessing about your calorie needs: bit.ly/wwpu-free-plan
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Why do some people thrive on far fewer calorie…
Weight Loss Meds Do NOT Cause Muscle Loss | Bonus
Want to learn more about starting, managing, or transitioning off GLP-1 medications? Join Physique U to attend this Tuesday's live Q&A with GLP-1 expert Justin Silver (and get the replay plus a free …
Can Your Phone Replace a $100K DEXA for Body Fat and Physique Tracking? (Jason Moore) | Ep 367
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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Can your smartphone really rival a…
Do You Know Your FFMI? (The Muscle Metric That Ignores Body Fat) | Ep 366
Get your FFMI calculated automatically with the Physique & Biofeedback Tracker in Physique University to track your actual muscle development over time and understand exactly what phase of training y…
5 Ways to Reverse Menopause Belly Fat (New Science) | Ep 365
Build muscle and lose fat (no dieting or bulking) with the 90-Day Body Recomp Workshop replay + bonuses (90-day week-by-week plan, custom nutrition plan, and training programs for 3, 4, and 5 days pe…
The Bulletproof Diet (Eat More Food, Not More Calories) | Bonus
This week in my Instagram feed, I shared 2 critical principles that determine if your nutrition plan will actually work for fat loss and muscle building in real life, such as:
- When life is at its mess…
Can Your DNA Predict How Fast You'll Build Muscle and Lose Fat? (Joe Cohen) | Ep 364
Join Physique University (free for 2 weeks) to engineer your best physique using our science-based fat loss and muscle-building blueprint
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Why can two people follow the same diet and training plan but…
How to Estimate Your Metabolism ACCURATELY (The Best Way to Calculate Calories) | Ep 363
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
Fat Loss WITHOUT a Calorie Deficit? (Body Recomp Explained) | Ep 362
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 cust…
90 Days to Lose Fat and Build Muscle at the Same Time | Bonus
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 w…
The Lost Legacy of Women's Strength (Anne Marie Chaker) | Ep 361
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 i…
1920s Weight Loss Secrets (Calories, Candy, and Cigarettes) | Ep 360
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, whe…
Are Nonstick Pans Leaching Microplastics and Forever Chemicals Into Your Food? | Ep 359
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 c…
Managing GLP‑1 Side Effects for Weight Loss Without Losing Muscle (Justin Silver) | Ep 358
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 de…
PLEASE DELETE
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 de…
5‑Day Powerbuilding Blueprint for Strength and Size (Introducing RESOLUTE) | Ep 357
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…
The All Junk Food Diet vs. Clean Eating (Lyle McDonald on "Excluding the Middle") | Ep 356
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
73 Year Old Listener Doubles Sprinting Power in 4 Months (12-Minute Protocol) | Bonus
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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