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 your body recomp and metabolism. Whether you're focused on weight loss, muscle building, or both, you'll get simple, science-based, and sustainable info from an engineer turned lifter (that's why they call him the Physique Engineer). This show serves both women's fitness and men's health goals, with special attention to strength training over 40 and hormone health.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 a lean physique through sustainable body recomp.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 with proper hypertrophy training- 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 mindsetIf you're ready to separate fact from fiction, learn what actually works with evidence-based training and nutrition, and put in the intelligent work, hit that "follow" button and let's engineer your best physique ever!Popular Guests Include: Mike Matthews (author of Bigger Leaner Stronger), Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Doc Who Lifts), Eric Trexler (Stronger by Science), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Andy Morgan (Ripped Body), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach)Popular Topics Include: hormone health, metabolism optimization, hypertrophy training, longevity and healthy aging, body positivity, best protein powder selection, strength training over 40, women's fitness, men's health, muscle building, body recomp, macros and nutrition tracking
Episodes
Mentioned books
Sep 26, 2025 • 48min
This Former Athlete Ditched Low Carb to Stay Shredded After 40 | Ep 379
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 carbs supercharged his workouts, why logging every rep reignited progress, and how coaching gave him the push he didn’t know he needed. We also talk openly about the struggles men rarely admit: scale obsession, restrictive eating, and the mental toll of chasing fitness alone.Today, you’ll learn all about:3:07 - Why Brian hired a coach6:09 - Tracking workouts and progressive overload8:08 - How carbs transformed performance15:12 - Using data to cut through fitness myths18:43 - The truth about aging and decline25:00 - Coaching as an accelerator for growthEpisode resources:Brian’s email: mdkicker17 [at] yahoo.comSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Sep 24, 2025 • 37min
How Performance Bloodwork Reveals What's Really Blocking Your Fat Loss (Constraint Theory) | Ep 378
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 bloodwork uses optimal ranges (not just "normal" disease-prevention ranges) to identify constraintsPattern recognition reveals hidden issues that standard bloodwork misses (like being both inflamed and dehydrated)Max impact interventions can improve 5-7 biomarkers at once instead of chasing individual symptomsThe most efficient improvement comes from using a feedback loop to identify your constraintsEpisode Resources:Performance Bloodwork Analysis - Code VITALITY20 for 20% off at witsandweights.com/bloodworkTimestamps:0:00 - The hidden constraint blocking your progress 2:08 - Introduction to Performance Bloodwork Analysis 2:55 - Your body as an engineering system (Constraint Theory) 7:25 - Performance vs. "normal" lab ranges 11:06 - Pattern recognition and hidden constraints missed by standard bloodwork 13:25 - How Performance Bloodwork Analysis works 16:53 - Max impact interventions and the engineering feedback loop 20:31 - Real-world application examples (fat loss, muscle growth, recovery) 29:06 - Why most people chase symptoms in circles 31:42 - Your body is a system to be optimized, not a mysterySupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Sep 22, 2025 • 28min
Lose Fat Faster with THIS One Thing (Hint: It's Not Cardio or Eating Less) | Ep 377
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 extremely low calories and poor results.It's... recovery!Rest and recovery acts as your body's operating system, controlling whether you can lose fat eating plenty of calories with good energy, or get stuck at very low calories feeling miserable with terrible biofeedback.Main Takeaways:Recovery determines how much you can eat while still losing fat consistently by supporting higher energy expenditureSleep restriction can reduce fat loss by 55% compared to adequate sleep in the same caloric deficitChronic stress elevates cortisol, promoting visceral fat storage and water retention that masks progressPoor recovery creates a downward spiral: decreased performance → lower calorie burn → harsher deficits → worse recoveryStrategic recovery practices support higher NEAT, better training performance, and optimal metabolic functionEpisode Resources:Adaptive Cardio Workshop Replay at live.witsandweights.com/replaySubmit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/questionTimestamps:0:00 - Why your deficit isn't working 3:29 - Why traditional weight loss approaches fail 7:41 - The master controller of fat loss efficiency 11:53 - The #1 saboteur of fat loss even in a reasonable deficit 16:04 - Recovery-performance feedback loop 19:33 - Autonomic nervous system and measurable recovery markers 22:29 - Metabolic adaptation and why recovery acts as a buffer 23:45 - How recovery creates an upward spiral 26:42 - Recovery is NOT the opposite of intensitySupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Sep 21, 2025 • 4min
Is THIS the Perfect Fitness App? | Bonus
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, physique engineering, and experience.It will adapt dynamically to your training, nutrition, lifestyle, and biofeedback as you take action and make progress. It will motivate you and provide accountability. It will "close the loop" between what you do and the results you're seeing.The tentative launch timeline is this November 2025!And I need your help.What would the PERFECT fitness app do?I want to hear YOUR ideas!Go to witsandweights.com/question and let me know. Everyone who submits a question will be added to a special list and get a bonus when the app launches.Support the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Sep 19, 2025 • 1h 8min
How He Lost 340 Pounds with Lifting, Walking (No Cardio), & GLP-1 (Jamie Selzler) | Ep 376
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 reveals how he went from struggling to walk 20 feet to seeking out movement every day, why food noise nearly controlled his life, and how self-respect changed everything. Whether you want to lose 20 pounds or 200, Jamie’s story proves it can be done without extremes.Today, you’ll learn all about:3:06 – From avoiding movement to seeking it6:07 – Facing mortality and fear of dying young10:15 – Confidence versus true self-respect14:25 – Keeping promises to yourself daily18:03 – Food noise, GLP-1s, and relief29:47 – Loose skin, body comp, and lifting40:34 – Jamie’s four rules for sustainability59:01 – Why lasting change takes yearsEpisode resources:Website: jamieselzler.com Instagram: @jselzler Facebook Group: Jamie’s Wellness CircleTiktok: @jamselz Youtube: @jselzler Support the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
10 snips
Sep 17, 2025 • 20min
3 Sleep Fixes to Improve Fat Loss and Recovery | Ep 375
Discover why sleep is crucial for fat loss and recovery. Learn how training timing and temperature regulation can enhance your sleep quality. Uncover the importance of avoiding long weekend sleep-ins to prevent social jet lag. Plus, get tips on wicking sheets for cooler nights and quick hacks for restoring alertness, like coffee naps. This episode dives deep into optimizing your sleep for better performance and physique goals!
Sep 15, 2025 • 33min
The Adaptive Cardio Pyramid That Maximizes Fat Loss in Minimum Time | Ep 374
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 strength training suffer, this episode will transform your approach.What if there was a smarter, more efficient way to incorporate movement that actually supports fat loss, preserves muscle, and enhances longevity?That's exactly what the Adaptive Cardio Pyramid delivers – a 3-layer framework that prioritizes what truly works while eliminating what doesn't. It tells you exactly how much movement you need for fat loss, muscle growth, and longevity without wasting time.Main Takeaways:Why "cardio only" underperform by 20-50% and the 3 big cardio mythsThe Adaptive Cardio Pyramid to "layer" your cardio in a sustainable (and enjoyable) wayThe 4 common implementation mistakes that cause people to burn outPractical tips to start building your pyramid from the bottom upEpisode Resources:The Adaptive Cardio Workshop - Tuesday, September 16, 12 PM Eastern. Grab your spot at live.witsandweights.comRelated Episode: 7 Benefits of Sprinting to Lose Fat (And Why It Beats Cardio, Especially for Lifters!) | Ep 293Timestamps:0:00 - The 3 biggest cardio myths 10:10 - The Adaptive Cardio Pyramid framework 22:23 - The science behind each layer 25:32 - Common mistakes when "doing cardio" 27:22 - Tips to implement the pyramid for fat loss and recoverySupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Sep 14, 2025 • 6min
Why Your Cardio Isn't Working and How to Fix It | Bonus
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 (replay + bonuses included).Get the complete Adaptive Cardio Pyramid (and guide), baseline assessment tools, personalized planning framework, a custom 6-month fat loss plan, and a full month in Wits & Weights Physique University. Register at live.witsandweights.comSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Sep 12, 2025 • 60min
Losing Weight is Easy But Keeping It Off Takes Real Skill (Mikki Williden) | Ep 373
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 why weight loss and lasting transformation are completely different skill sets, and how to develop the competencies that actually keep the results you’ve worked for. This conversation will change the way you measure progress and help you build not just a smaller body, but a stronger, healthier, and more capable one.Today, you’ll learn all about:0:00 – Intro4:06 – Why weight loss isn’t the real goal7:44 – The danger of regaining weight11:18 – Weight loss as a learned skill14:47 – Meal prep and planning as foundation18:53 – Building mindset through daily input22:08 – Shifting identity to strength and health40:24 – The truth about rapid fat loss47:36 – Why maintenance is not a free-for-all57:35 – Flexibility, sustainability, and final takeawaysEpisode resources:Mikkipedia PodcastWebsite: mikkiwilliden.com Instagram: @mikkiwilliden Facebook: @mikkiwillidennutrition X: @MikkiWilliden Support the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
Sep 10, 2025 • 26min
Does Soreness Mean You Had a Good Workout? | Ep 372
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 know if you're making real progress toward your physique goals.This episode answers a question from a Wits & Weights Physique University member about whether soreness indicates workout quality and how to measure progress effectively.Main Takeaways:Soreness indicates novelty and adaptation to new stimuli, not workout effectiveness or muscle growthYou can get sore from ineffective activitiesExperienced lifters get less sore over time while still making gainsTrack much more targeted metrics of performance and progress instead of how sore you areHowever, soreness can be used to measure recoveryTimestamps:0:00 - Does pain equal progress? 2:57 - What is DOMS? 5:27 - Why soreness doesn't equal progress 8:51 - The repeated bout effect 10:53 - What soreness tells you about training 12:09 - When soreness becomes counterproductive 14:10 - Performance metrics that matter 17:20 - Recovery strategies for managing soreness 21:57 - From pain-focused to performance-focusedSupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram
