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
Ozempic Envy, GLP-1 Microdosing, and the Weight Loss Wars | Ep 355
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…
Q&A - Post-Bulk Fat Loss, Walking Too Much, and Diet Fatigue (Brandon DaCruz) | Ep 354
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 …
5 Rules of Ronnie Coleman, King of Bodybuilding (Lifting Legends #1) | Ep 353
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 ta…
Is Your LIVER Stalling Fat Loss and Muscle Growth? (Sara Banta) | Ep 352
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…
How to Warmup and Lift Heavy Weights Safely (Cold Start Problem) | Ep 351
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 wh…
The Day Weight Loss Changed Forever | Ep 350
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 losi…
The #1 Habit for Blood Sugar Control and Insulin Resistance | Bonus
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 Ins…
Why Women Over 40 Don’t NEED to Lift Heavy to Fight Osteosarcopenia (Megan Dahlman) | Ep 349
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…
12 Rules of Training Volume to Build More Muscle | Ep 348
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 nutr…
How to Stop Prediabetes and Insulin Resistance Without Cutting Carbs | Ep 347
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 …
Can Strategic Fasting Enhance Muscle Gain (Reduce Fat During a Bulk)? | Bonus
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 nutr…
Organic, Grass-Fed, and Natural - What Food Labels DON'T Tell You (Natalie Kovarik) | Ep 346
Are you overpaying for food that’s supposed to be healthier? Have food labels like “grass-fed,” “non-GMO,” and “all-natural” been misleading you? What if the truth behind your grocery cart was simple…
The PERMA Framework - 5 Pillars of Positive Psychology for Sustainable Fat Loss | Ep 345
Join my email list for exclusive content on the psychology of transformation that you won't find anywhere else. Go to witsandweights.com/email
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Struggling with fat loss despite knowing exactly what t…
7 Fat Loss Tips from 70 Years of Research | Ep 344
Grab your free Ultimate Macros Guide ebook to implement everything covered in today's episode with specific formulas and practical steps. Go to witsandweights.com/free
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What really works for fat loss…
95% of Diets Fail, Fitness Gurus, and Your Over 40 Muscle Retirement Plan | Bonus
What if everything you thought you knew about fitness was filtered through marketing hype rather than science?
After experimenting with countless diet trends across my 20s and 30s, from Atkins to Pale…
Blood Sugar Spikes, Carb Myths, GLP-1s, and Fat Loss Tips from a Type 1 Diabetic (Ben Tzeel) | Ep 343
Grab your free Muscle-Building Nutrition Blueprint to learn how to eat for your training goals (even when managing blood sugar and eating carbs). Go to witsandweights.com/muscle
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Are carbs really your…
The 2-Minute Walking Hack That Builds 47% More Muscle | Ep 342
Try MacroFactor for free with code WITSANDWEIGHTS to see exactly how these walking breaks impact your daily calorie burn and support your muscle-building or fat loss goals or go to witsandweights.com…
Post-Bulk Body Image Struggles and Fat Loss with a Slower Metabolism | Ep 341
Try Wits & Weights Physique University free for 2 weeks at witsandweights.com/physique - get a custom nutrition plan, live coaching calls, workout programs, and join Allan and our supportive communit…
Lose Fat and Get Shredded with Less Effort and More Energy (Alex Feinberg) | Ep 340
Grab your FREE Ultimate Macros Guide, designed for those who are serious about optimizing their physique. It's not a quick fix; it's a playbook that teaches you how to make smart eating choices, trac…
Calories Are Not “Real” | Ep 339
Get your free Nutrition 101 guide at witsandweights.com/free to understand the fundamentals of nutrition without getting lost in the weeds, including how to set up energy balance, macronutrients, and…