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

Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert
  • 4.9 (208)
  • NUTRITION
  • UPDATED SEMIWEEKLY

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 mindsetIf 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!

  1. Can Your Phone Replace a $100K DEXA for Body Fat and Physique Tracking? (Jason Moore) | Ep 367

    1D AGO

    Can Your Phone Replace a $100K DEXA for Body Fat and Physique Tracking? (Jason Moore) | Ep 367

    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 gold-standard lab equipment, why body composition tells you more than scale weight ever could, and why tracking trends is often more important than chasing perfect numbers. This conversation will show you how technology can bring lab-grade insights straight to your pocket. Today, you’ll learn all about: 0:00 – Intro 2:36 – Why body composition matters 6:56 – How a phone measures fat 10:55 – Accuracy versus precision explained 14:38 – Lean mass and muscle changes 20:15 – Why fat distribution is key 29:56 – Apple versus pear body shapes 33:20 – How often should you measure 40:15 – Using your phone for HRV 45:34 – Predicting VO₂ max with data 48:32 – Turning numbers into outcomes Episode resources: Website: spren.com LinkedIn: linkedin.com/in/thehumanjason Instagram: @thehumanjason Support the show 🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support 👋 Ask a question or find me on Instagram 📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

    52 min

  2. 3D AGO

    Do You Know Your FFMI? (The Muscle Metric That Ignores Body Fat) | Ep 366

    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 that cuts through all this noise: Fat-Free Mass Index (FFMI) It shows your actual muscle development regardless of whether you're carrying extra fat or feeling bloated, and once you understand yours, it changes everything about setting goals and how to focus your training. Most lifters have never heard of FFMI. Unlike body weight or even body fat percentage, FFMI isolates your actual muscular development from everything else, giving you clarity about your progress that no other measurement can. Main Takeaways: FFMI measures your muscularity independent of body fat percentageTwo people with the same training experience can have vastly different FFMI numbers, requiring completely different approachesBuilding muscle takes years, while losing fat takes months, so you need a more precise way to track thisYour FFMI determines whether you should prioritize muscle building or fat loss (vs. your feelings or the mirror)Episode Resources: Chef's Foundry non-toxic ceramic cookware (50% off): witsandweights.com/chefsfoundryBody Recomp Workshop replay and bonuses at live.witsandweights.com (includes free custom nutrition plan)Timestamps: 0:00 - What is FFMI and why it's a game changer 5:06 - 2 scenarios that reveal everything about your training focus 8:16 - FFMI values explained (what your number actually means) 11:15 - How FFMI determines whether you should cut vs. bulk 17:12 - Natural vs. enhanced FFMI limit 19:45 - Why low FFMI means muscle building is your priority 22:14 - How the fitness industry gets muscle vs. fat loss backward 25:29 - Tracking FFMI over time to validate objective progress 27:03 - Muscle development vs. body composition Support the show 🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support 👋 Ask a question or find me on Instagram 📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

    31 min

  3. 5D AGO

    5 Ways to Reverse Menopause Belly Fat (New Science) | Ep 365

    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" isn't random aging. It's a specific, predictable hormonal reshaping of where your body stores fat that begins 3 years before menopause and can be prevented and reversed. Discover the exact timing windows when intervention works best, why some women don't experience this shift at all, and the science-backed strategies that can help you take control of your body composition during this transition... no matter where you are in the process. Main Takeaways: Menopause belly is a measurable shift from protective fat storage (hips/thighs) to dangerous visceral fat around organs (not just general weight gain)Fat redistribution accelerates dramatically during the menopause transition but begins up to 3 years earlierYou can prevent and reverse this fat redistributionEpisode Resources: 90-Day Body Recomp Workshop with replay and bonuses: live.witsandweights.comChef's Foundry non-toxic ceramic cookware (50% off): witsandweights.com/chefsfoundryTimestamps: 0:00 - The research on menopause belly fat 5:41 - Visceral vs. android vs. gynoid fat patterns 7:50 - When fat redistribution actually begins 9:33 - Biological mechanisms 12:59 - Individual differences 14:40 - 5 ways to reverse menopause belly fat 24:23 - Why this research is empowering for all women Support the show 🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support 👋 Ask a question or find me on Instagram 📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

    27 min
  4. The Bulletproof Diet (Eat More Food, Not More Calories) | Bonus

    6D AGO · BONUS

    The Bulletproof Diet (Eat More Food, Not More Calories) | Bonus

    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 helpful (i.e., practical!) thoughts on fat loss, nutrition, training, diets, behavior, psychology, and more. Send me a DM letting me know which principles resonate with you and how you plan to implement them! Just go to instagram.com/witsandweights Support the show 🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support 👋 Ask a question or find me on Instagram 📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

    4 min
  5. Can Your DNA Predict How Fast You'll Build Muscle and Lose Fat? (Joe Cohen) | Ep 364

    AUG 22

    Can Your DNA Predict How Fast You'll Build Muscle and Lose Fat? (Joe Cohen) | Ep 364

    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 shares what your genes can actually tell you about building muscle, losing fat, and preventing disease, and where the industry is misleading you. We also dig into how combining genetic data with lab work creates actionable steps you can measure and adjust over time. Tune in to discover whether your DNA could be the missing piece in your fitness journey. Today, you’ll learn all about: 0:00 – Intro 2:17 – Why most DNA health tests fail 6:44 – Marketing hype vs real science 9:59 – Moving beyond the fitness basics 12:01 – Diseases genetics can predict well 16:38 – Universal habits vs targeted actions 18:15 – How SelfDecode prioritizes recommendations 22:43 – Genes and training insights 27:22 – Pathways and functional genetics 31:17 – Combining genetics with lab work 38:07 – Joe’s story of food intolerance 45:45 – Where to learn more about SelfDecode Episode resources: Website: SelfDecode.comInstagram: @mrbiohacker Facebook: @selfdecode X: @SelfDecode Support the show 🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support 👋 Ask a question or find me on Instagram 📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

    50 min

  6. AUG 20

    How to Estimate Your Metabolism ACCURATELY (The Best Way to Calculate Calories) | Ep 363

    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/free Get 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 method that cuts through the noise using evidence, engineering, and efficiency. Your fitness tracker says you burned 3,200 calories, online calculators recommend 2,400 for maintenance, and your metabolic test shows 1,850 RMR. They're all probably wrong. Discover the one method gives you your actual daily calorie burn with scientific precision so you can run your next fat loss or muscle building phase confidently and with success. Main Takeaways: Your metabolism has 4 components that fluctuate constantlyOnline calculators can be off by 300-600 calories per personFitness trackers have 27-93% error rates for energy expenditureThe only accurate method is to track calorie intake + trend weight over 3-4 weeks to reverse-engineer your actual TDEEThis approach is self-correcting, personalized, adaptive, and works even with imperfect food loggingEpisode Resources: Try MacroFactor for free with code WITSANDWEIGHTS - the app that automates metabolism tracking using the method discussedGet Chef's Foundry P600 Ceramic Cookware - 50% off at witsandweights.com/chefsfoundryRelated Episode: 4 Ways to Increase Your Metabolism by 500 to 1000 Calories per DayTimestamps: 0:01 - Why most metabolism estimates are completely wrong 6:30 - Online calculators 9:10 - Fitness trackers and wearables 10:43 - RMR testing 12:29 - Measuring inputs/outputs vs. mechanisms/effects 15:10 - How to calculate your real TDEE 23:38 - My favorite app that does this for you 26:08 - Imperfect food logging, water weight, and metabolic issues 30:40 - Why you should start tracking TODAY 31:48 - Becoming the scientist of your own physiology Support the show 🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support 👋 Ask a question or find me on Instagram 📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

    35 min

  7. AUG 18

    Fat Loss WITHOUT a Calorie Deficit? (Body Recomp Explained) | Ep 362

    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 for most people under the right conditions.  Your body can become remarkably efficient at energy partitioning, directing nutrients toward muscle growth while mobilizing stored fat for fuel.  This episode breaks down exactly how this works: how your body can simultaneously burn fat and build muscle, often without scale changes. Learn who can achieve this "impossible" feat and how to do it. Main Takeaways: Body recomp is simultaneous fat loss and muscle gain, possible even at maintenance caloriesYour body actively partitions energy based on training stimulus and protein intakeBeginners, detrained individuals, and overweight people have the highest recomp potentialScale weight becomes virtually useless - track strength, measurements, and photos tooEpisode Resources: 90-Day Body Recomp Workshop - Tuesday, August 19, 12 PM Eastern ($27)Chef's Foundry P600 Non-Toxic Ceramic Cookware - 50% off at witsandweights.com/chefsfoundryTimestamps: 0:01 - The scale weight paradox 3:45 - Body recomposition 5:06 - Why THIS is non-negotiable for recomp 6:48 - Energy partitioning and insulin sensitivity 9:30 - Who can achieve body recomp (spoiler: more people than you think) 12:27 - Detrained individuals 13:45 - Overweight or obese 15:09 - Older adults and advanced lifters 18:34 - What is required for body recomp & how to track 22:37 - Patience + realistic expectations 26:02 - Metabolic health improvements 28:39 - Sustainable physique development Support the show 🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support 👋 Ask a question or find me on Instagram 📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

    32 min

  8. AUG 17 · BONUS

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

    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 with where they land. But body recomposition offers a smarter approach: a method that fuels muscle growth while still allowing for fat loss. What You'll Learn: Why the scale lies during body recompThe 3 biggest myths keeping you stuckHow "aggressive maintenance" worksWhat metrics actually matter for tracking progressReady to dive deeper? Join the 90-Day Body Recomp Workshop this Tuesday, August 19th at 12pm Eastern (replay + bonuses included). Get the complete 3-phase plan, Physique & Biofeedback Tracker, training template, and a full month in Wits & Weights Physique University. Register: live.witsandweights.com Support the show 🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support 👋 Ask a question or find me on Instagram 📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

    8 min
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4.9
out of 5
208 Ratings

About

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 mindsetIf 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!

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