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
How to Eat Healthy When Your Family Doesn't Have the Same Fitness Goals | Ep 209
Are you trying to eat healthy, but your family’s eating habits are making it difficult? Are you constantly torn between reaching your fitness goals and keeping your loved ones happy? If navigating me…
The Surprising Truth About Diet Soda and Fat Loss (Can It Be GOOD for You?) | Ep 208
Have you heard that diet soda is harmful or causes weight gain? What if we told you it might actually help in your fat loss journey?
Philip (@witsandweights) dives deep into the controversial world o…
How Your Spaces Are Sabotaging Your Fat Loss (The 6S Method) | Ep 207
Are your personal spaces getting in the way of consistency with your nutrition or training?
Learn about how the 6S method from engineering can make it much easier to achieve your goals. You can transf…
Eat These 5 Foods and Lose 20 Pounds By Next Week | Ep 206
Eat these five superfoods and lose 20 pounds by next week! Grabs your attention, doesn't it?
It's the kind of promise that floods our social media feeds, beckoning us with the allure of quick, effortl…
Bonus Q&A - Recovery from Overtraining, Calories Burned from Wearables, Binging After Weight Loss
If you're feeling stuck with your training, overwhelmed by conflicting data from your wearable, or worried about regaining weight after a big cut, in today's bonus Q&A you'll get the answers you're l…
The Hidden Brain in Your Gut Might Be Controlling Your Cravings with Dr. William Ferro | Ep 205
Are you struggling to lose weight despite trying every diet? Could your gut be secretly driving your cravings, mood, and performance? Are you ready to unlock the power of your "second brain"?
Philip (…
Eat More To Lose Weight? (The Iron Triangle of Fat Loss) | Ep 204
Just eat more food and you'll lose the weight!
This advice has been floating around the fitness industry for years and it still persists. Today, we are going to use an engineering concept called the I…
Why Women Get Bigger, Leaner, and Sexier But Not "Bulky" From Lifting Heavy Weights | Ep 203
Is the fear of getting bulky holding you back from lifting heavy weights? Are you confused by all the mixed messages about how strength training affects a woman’s body? Do you wonder if strength trai…
Celebrity Fat Loss Secrets You Can Use (No Personal Chef Required) with Obi Obadike | Ep 202
Have you ever wondered how celebrities achieve jaw-dropping physical transformations for blockbuster roles? What if you could unlock their secrets and apply them to your own fitness journey?
Imagine …
The Paris 2024 Olympics Strategy for More Muscle and Less Fat (Optimization Theory) | Ep 201
How do Olympic athletes achieve peak performance while optimizing their body composition? The 2024 Paris Olympics are in the final stretch this week, so we're celebrating with this special themed epi…
7 Biggest Fitness & Nutrition Myths Busted After 200 Episodes (According to Listeners) | Ep 200
Are you tired of hitting roadblocks in your fitness journey? Do you wonder if some of your fitness and nutrition beliefs might be holding you back?
In this milestone 200th episode of Wits & Weights, h…
Build Strength AND Lose Fat (Breaking the 300 Pound Barrier) | Ep 199
Have you ever felt like you're stuck between conflicting fitness goals? Maybe you're trying to drop fat while increasing strength or lean out while building muscle. What if you didn't have to choose?…
Avoid Joint Pain and Tendonitis to Lift Weights Forever (Fatigue Failure) | Ep 198
Are you pushing yourself to the limit in the gym, chasing PRs, but worried about the toll it's taking on your joints and tendons (knees, elbows, shoulders)?
What if there was a way to keep making prog…
Your Very First Cut (Lose 10-30 Pounds of Fat) | Ep 197
Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfalls that derail fat loss and how to avoid them? Are you ready to learn the smarter, more effi…
Overcome Food Addiction and Stop Overeating for Good with Dr. Judson Brewer | Ep 196
Are those late-night cravings for ice cream sabotaging your fitness goals? Do you struggle to tell the difference between real hunger and emotional eating? Have you ever wondered if there's a way to …
Bigger Isn't Always Better for Strength or Metabolism (Scaling Laws) | Ep 195
How can a small guy deadlift more than the big guy, or why does your smaller friend never seem to gain weight no matter how much they eat?
And what does this mean for your lifting and calorie targets…
Why Macros Might Be All You Need to Streamline Your Nutrition | Ep 194
Nutrition can be overwhelming: from calories and macros to saturated fats, fiber, micronutrients, and meal timing. But what if you ONLY tracked macros? Is that enough for a diet that supports your he…
The Extreme Cost of a Lean, Ripped Body and Visible Abs with Brittany & James Gatewood | Ep 193
What does it ACTUALLY take to achieve a lean, ripped, shredded physique?
Join Philip (@witsandweights) as he welcomes Brittany and James Gatewood, the powerhouse couple behind the "Macros, Mindset, an…
Spend 70% of Your Time Doing THIS for a Faster Physique Transformation (Rapid Prototyping) | Ep 192
What if you could get FASTER results with your physique development by spending most of your time on something very few people put much energy into?
What if spending less time goal-setting, researchin…
My Stair-Step Fat Loss Process to Get Lean and Ripped | Ep 191
Are you tired of endless yo-yo dieting or struggling to get through a fat-loss phase? What if there was a smarter way to get lean that works with your body and not against it?
In today’s episode, Phil…