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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

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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21:28

Ed Coan, 71 World Records and Still the GOAT of...

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

2025/09/03

Get your free Progressive Overload Guide to apply these principles to improve your training: witsandweights.com/free--Ed Cohn, nicknamed the "Mozart of Strength," set 71 world records in powerlifting and became the lightest man to total over 2,400 pounds through his mastery of progressive overload and passion-driven consistency.His approach contrasts sharply with today's overcomplicated fitness culture, proving that simplicity and fundamentals still build champions.Ed is still

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28:51

Is 800 Calories a Day Unsafe? | Ep 368

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

2025/09/01

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--Why do some people thrive on far fewer calories than others (who might be miserable eating at that level)?When we talk about whether 800 calories a day is "unsafe," we're asking the wrong question. After all, your size, training, activity level, and energy needs are unique to you and can vary widely among the population.Learn why

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5:24

Weight Loss Meds Do NOT Cause Muscle Loss | Bonus

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

2025/08/31

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 custom nutrition plan): bit.ly/wwpu-free-plan -- Are GLP-1 medications like Ozempic, Wegovy, and Mounjaro stealing your hard-earned muscle? The short answer is no, but the reality is more nuanced than many realize. Learn why people experience muscle loss while taking weight loss medications. ...

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52:19

Can Your Phone Replace a $100K DEXA for Body Fat and...

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

2025/08/29

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).—Can your smartphone really rival a $100,000 DEXA scan? What if the same device you use to scroll Instagram could also reveal your body fat percentage, fat distribution, and even your HRV?I sit down with Jason Moore, founder and CEO of Spren, a company turning your phone into a precision biometric tool. We talk about how Spren compares to

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31:24

Do You Know Your FFMI? (The Muscle Metric That...

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

2025/08/27

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 you should focus on next. This special link also gets you a FREE custom nutrition plan:bit.ly/wwpu-free-plan--Is your strength training actually building muscle?Scale weight fluctuates, body fat measurements are inconsistent, and progress photos depend on lighting and angles.There's one metric

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26:53

5 Ways to Reverse Menopause Belly Fat (New Science) |...

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

2025/08/25

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 per week):live.witsandweights.com--You've been told that belly fat gain during midlife is inevitable... just part of aging and declining hormones that you have to accept.Recent research from the landmark SWAN study that followed 308 women for 12 years reveals the truth: "menopause belly"

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4:25

The Bulletproof Diet (Eat More Food, Not More...

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

2025/08/24

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 messiest, not just when everything is perfectDealing with social events, travel, and celebrations (birthday cake!)Eating more but not eating more caloriesMaking fat loss easier and more sustainableFollow me on Instagram @witsandweights to read more pithy, nerdy, out-of-the-blue, but ultimately helpfu...

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49:38

Can Your DNA Predict How Fast You'll Build Muscle and...

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

2025/08/22

Join Physique University (free for 2 weeks) to engineer your best physique using our science-based fat loss and muscle-building blueprint—Why can two people follow the same diet and training plan but get completely different results? Could your DNA explain why fat loss feels harder, or why recovery takes longer? And is genetic testing the breakthrough it claims to be or just another fitness gimmick?With me is Joe Cohen, founder and CEO of SelfDecode, to separate the science from the scams. Joe

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34:58

How to Estimate Your Metabolism ACCURATELY (The Best...

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

2025/08/20

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/freeGet Chef's Foundry P600 Ceramic Cookware - 50% off at witsandweights.com/chefsfoundry--Stop letting inaccurate metabolism estimates sabotage your nutrition goals. The fitness industry has convinced us that estimating metabolism requires expensive tests, fancy gadgets, or complex formulas, but there's one

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32:03

Fat Loss WITHOUT a Calorie Deficit? (Body Recomp...

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

2025/08/18

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--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 and gain of muscle) isn't just possible... it's achievable

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8:02

90 Days to Lose Fat and Build Muscle at the Same Time...

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

2025/08/17

Register for the 90-Day Body Recomp Workshop this Tuesday, August 19th at 12pm Eastern (replay included) at live.witsandweights.com -- 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 time. Most people get stuck in the cut-bulk cycle, never feeling satisfied wi...

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48:22

The Lost Legacy of Women's Strength (Anne Marie...

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

2025/08/15

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—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, author of Lift: How Women Can Reclaim Their Physical Power and Transform Their

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24:31

1920s Weight Loss Secrets (Calories, Candy, and...

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

2025/08/13

Get your free Nutrition 101 for Body Composition guide to understand the fundamentals of nutrition and personalize your calories/macros:witsandweights.com/free--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 created patterns we're still repeating today.Main Takeaways:Dr. Lulu Hunt

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26:29

Are Nonstick Pans Leaching Microplastics and Forever...

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

2025/08/11

Get Chef's Foundry P600 ceramic cookware at 50% off plus a complete guide on cookware materials and safety at:witsandweights.com/chefsfoundry--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, PFAS ("forever chemicals"), and plasticizers like BPA.While avoiding fear-mongering, we discuss legitimate concerns

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34:35

Managing GLP‑1 Side Effects for Weight Loss Without...

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

2025/08/08

Get 10% off SymptoGuard to manage GLP‑1 side effects and stay consistent with your eating and training.—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 these can derail your fitness and muscle goals even while losing weight. If

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23:19

5‑Day Powerbuilding Blueprint for Strength and Size...

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

2025/08/06

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): http://bit.ly/podcast-new-wwpu--Most lifters choose between getting strong or building size.Powerbuilding represents the intelligent marriage of strength training and hypertrophy, allowing lifters to make simultaneous progress in both areas without compromising

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29:47

The All Junk Food Diet vs. Clean Eating (Lyle...

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

2025/08/04

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): http://bit.ly/podcast-new-wwpuGet 50% off Chef's Foundry P600 ceramic cookware (no PFAS, no Teflon, no microplastics) at witsandweights.com/chefsfoundry--Influencers claim you can get shredded eating nothing but junk food. At the same time, clean eating gurus demonize a single cookie (or even broccoli!) as though it's

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3:44

73 Year Old Listener Doubles Sprinting Power in 4...

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

2025/08/03

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 -- 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 demonstrating the effectiveness of this time-efficient training app...

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597 results

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