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PODCAST

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

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

health & fitness nutrition

All Episodes

53:30

Can You Be a Hybrid Athlete Without Losing Muscle?...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/10/10

Download the Adaptive Cardio Workshop, cardio planning guide, training templates, and get a custom nutrition plan at live.witsandweights.com/adaptive-cardio—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 that “cardio ruins muscle.” Kris shares how he transformed from a

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32:51

Build Muscle Without BULKING for "Lean Gains" | Ep 384

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/10/08

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--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 you could build muscle while staying lean year-round?Learn why you

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24:36

13 Overhyped Fitness & Recovery Hacks That Waste Your...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/10/06

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--Confused about which fitness and recovery tools actually work?Ice baths, red light therapy, massage guns, collagen supplements, and more! The marketing makes them all sound like you

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4:13

The 2-Minute Metabolism Test

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/10/05

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 -- Tired of blaming a “slow metabolism” for stalled fat loss or flat training? Let’s fi...

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69:12

The Metabolic Storm of Menopause and HRT Timing for...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/10/03

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.comGet hormone creams and oils without a prescription at witsandweights.com/karenmartel (use code WITSANDWEIGHTS for 10% off)—What if waiting too long for hormone therapy meant more than hot flashes? What if it set you up for stubborn weight gain, bone loss, and low energy?I

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49:44

Is Personalized Health a Luxury or a Necessity?...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/10/01

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.--We've been conditioned to think that spending money directly on coaching, guidance, accountability, and taking ownership of our own healthcare is indulgent,

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44:06

Drop Belly Fat Without Dieting or Ab Exercises (7...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/29

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--Are you gaining belly fat with age and frustrated that restricting calories and ab exercises aren't working any more (if they ever did)?Discover the

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47:12

This Former Athlete Ditched Low Carb to Stay Shredded...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/26

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—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 energized than ever. Brian joins me today to share how reintroducing

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36:32

How Performance Bloodwork Reveals What's Really...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/24

Get your Performance Bloodwork Analysis - Use code VITALITY20 for 20% off and discover what's really constraining your progress at witsandweights.com/bloodwork--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 body is an engineering system limited by its weakest linkPerformance

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27:51

Lose Fat Faster with THIS One Thing (Hint: It's Not...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/22

Get Cozy Earth temperature-cooling sheets and use code WITSANDWEIGHTS for 20% off: witsandweights.com/cozyearth--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 and minimal cravings, or find yourself stuck in a miserable cycle of

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4:06

Is THIS the Perfect Fitness App? | Bonus

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/21

If you could design the perfect fitness app, what would it do? Let me know at witsandweights.com/question -- 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, sustainable body recomposition, built on sound principles of evidence...

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67:03

How He Lost 340 Pounds with Lifting, Walking (No...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/19

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.—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 simple rules that kept him consistent when motivation ran out. Jamie

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19:58

3 Sleep Fixes to Improve Fat Loss and Recovery | Ep 375

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/17

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--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 to enhancing cognitive performance.Learn 3 system-level sleep fixes

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32:29

The Adaptive Cardio Pyramid That Maximizes Fat Loss...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/15

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--If you've been doing hours of cardio every week expecting fat loss results, but you're either not seeing changes, feeling exhausted, or watching your

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5:40

Why Your Cardio Isn't Working and How to Fix It | Bonus

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/14

Register for the Adaptive Cardio Workshop this Tuesday, September 16th at 12pm Eastern (replay included) at live.witsandweights.com -- 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 Workshop this Tuesday, September 16th at 12pm Eastern ...

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58:56

Losing Weight is Easy But Keeping It Off Takes Real...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/12

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.—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, and we break down why most people are chasing the wrong metrics. We discuss

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25:45

Does Soreness Mean You Had a Good Workout? | Ep 372

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/10

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--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 your training, and the performance metrics you should track instead to

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23:31

My 7 Favorite Food Logging Hacks with MacroFactor |...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/08

Download my favorite nutrition app (use code WITSANDWEIGHTS for a FREE 2 week trial): https://bit.ly/philipmacrofactor--Food logging doesn't have to be tedious or time-consuming when you use the right tools and strategies.I'm revealing 7 of my favorite hacks to transform tracking from a daily struggle into a seamless 3-minute habit (cutting your time by 80%) while making your nutrition data more useful for reaching your goals.Episode Resources:Try MacroFactor for free with code

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2:47

What PHYSIQUE Really Means (Beyond Six-Pack Abs) | Bonus

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/07

🔥 Try our new (free) 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss -- What comes to mind when you hear the word "physique"? Six-pack abs? Bulging muscles? The perfect Instagram body? That's only scratching the surface of what your physique truly represents. Your physique isn't just how you look. It's the embodiment of your strength, function, health, and identity. When you train for these, you create a physique

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58:02

Why Women in Their 30s Should Learn About Menopause...

Wits & Weights | Fat Loss, Nutrition, & Strength... ·

2025/09/05

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--Could menopause be closer than you think? What if it’s already starting in your 30s without you knowing?I bring on gerontologist and biohacker Zora Benhamou, host of Hack My Age, to reveal the hidden hormonal shifts most women miss. Zora shares why progesterone quietly dips in your mid-30s, how strength and mobility

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