Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
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 mindset
If 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!
- Update frequency
- every 2 days
- Average duration
- 34 minutes
- Episodes
- 520
- Years Active
- 2021 - 2025
Build an Aesthetic Physique Without Destroying Your Mental Health with Laurin Conlin | Ep 226
Do you feel trapped by obsessive dieting and constantly analyzing your body? Are you sacrificing your mental health in the pursuit of fitness goals? What if you could build an aesthetic physique with…
Ignoring THIS Energy Source Is Killing Your Strength and Stamina (Power Systems) | Ep 225
Are you neglecting a crucial energy system in your workouts?
Discover how the engineering concept of Power Systems can be applied to your training (building strength and muscle as well as cardio and e…
Carbs Aren't the Problem (Keto, Paleo, Bioenergetic, and Pro-Metabolic Diets) | Ep 224
Do you find yourself torn between low-carb diets and pro-carb philosophies? Are you frustrated by conflicting advice about carbs and wondering what’s right for your body? Should you follow keto, pale…
The Crazy-Busy Parent's Guide to Training and Staying Fit with Bryan Boorstein | Ep 223
Are you a busy parent struggling to stay fit while juggling school runs, work, and family? Do you wonder if it's possible to reclaim your pre-kids fitness? How can you balance your health goals with …
This Quick Change Will Help You Stick to Your Fat Loss Meal Plan (Kaizen) | Ep 222
Struggling to stick to your fat loss meal plan? Or any nutrition plan?
Learn how the engineering concept of Kaizen – continuous improvement through small changes – can revolutionize your approach to n…
The Hidden Reason You're Skipping Gym Workouts (It's Not Laziness) | Ep 221
Do you skip the gym, even though you know how amazing you’ll feel afterward? Have you set fitness goals but can't seem to stay consistent with your workouts?
Philip (@witsandweights) dives into the hi…
Weird Q&A - Lose Fat Eating Pizza, Burn Calories Drinking Water, Sleep Cold to Lose Weight
In this new type of bonus episode called Weird Q&A, I answer 3 offbeat questions about health and fitness (nutrition, training, mindset).
If you like these episodes, send me a text message!
Today's que…
How to Lift Heavy, Run Fast, and Train as a Hybrid Athlete with Cody McBroom | Ep 220
Are you torn between focusing on strength or endurance? Are you wondering if you can lift heavy while building stamina? Or maybe you’re struggling to find a way to improve both without sacrificing on…
How to Avoid Losing Muscle, Especially On Ozempic and Weight Loss Drugs (Sensor Damping) | Ep 219
Weight loss drugs like Ozempic can be incredibly effective, but they risk muscle loss due to appetite suppression, which leads to a much larger calorie deficit.
And even if you're NOT on GLP-1 drugs, …
What Causes Stubborn Midlife Belly Fat (It's Not What You Think) | Ep 218
Do you ever wonder why that stubborn belly fat won’t budge, even with a solid diet and workout routine? Are you in your 40s, 50s, or beyond and noticing changes in your midsection that weren't there …
How to Reduce Midlife Back Pain and Joint Inflammation Over 40 with Megan Dahlman | Ep 217
Are you struggling with midlife back pain or joint inflammation that just won’t go away? Have you tried everything from painkillers to chiropractors but still find yourself in pain? Do you want to re…
Collagen Protein Does NOT Build Muscle (Bayesian Inference) | Ep 216
Collagen protein has been hyped as a muscle-building supplement, especially for older adults, but does it really deliver?
In this episode, we use Bayesian Inference – a powerful statistical tool – to …
Why Weight Loss Always Fails (But Don't Ditch the Scale Yet) | Ep 215
What if weight loss is NOT the answer? Or even “maintaining” your weight loss?
If you’re tired of obsessing over the number on the scale, you feel stuck in a cycle of yo-yo dieting and frustration, or…
Bonus - Behind the Scenes of a Top 1% Health & Fitness Podcast
Discover the behind-the-scenes magic of the Wits & Weights podcast, where I share my insights on the Mics to Millions podcast with Sam Brake Guia.
Learn how I apply the engineering mindset to streamli…
Why Some People Stay Lean Without Trying (The Genetics of Fat Loss) with Dr. Stephan Guyenet | Ep 214
Are you frustrated by the stubborn body fat that won't come off despite all your efforts? Do you ever wonder if it's all due to lack of discipline, or could there be a deeper reason? And how much do …
The Proven Formula for an Amazing Physique Transformation (Iterative Design) | Ep 213
Ask yourself a very honest question: is what I'm doing working?
Is my training, my nutrition, all the things actually giving me the physique that I want, whether that's being lean and muscular or big …
The TRUTH About Strength and Muscle Loss During a Cut | Ep 212
Are you ready to get lean but worried about losing your hard-earned strength and muscle? Are you concerned that cutting calories might set back your progress in the gym? Do you want to know the real …
Bonus Q&A - Metabolism Myths, 1200 Calories, Chronic Disease, and How Long to Cut for Fat Loss
We're answering 4 questions from the Wits & Weights Facebook group:
- What to do when TDEE calculators recommend 1200 calories—but that's just not sustainable.
- The best training and nutrition strategies…
Flexible Dieting vs. Intuitive Eating (Which Is Better for Fat Loss?) with Dr. Joe Klemczewski | Ep 211
Should you count every macro or just eat what feels right? Is there a way to enjoy your favorite foods without sabotaging your goals?
Philip (@witsandweights) teams up with Dr. Joe Klemczewski, the go…
Add THIS To Your Diet to Optimize Fat Loss, Energy, and More (Buffer Systems) | Ep 210
Does fat loss feel harder than it needs to be? Do you experience energy crashes throughout the day, maybe even constant hunger? What if I told you there's a simple addition to your diet that could so…