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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 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

health & fitness nutrition

All Episodes

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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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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