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
Surprising Advice Women Over 50 NEED for Strength, Health, & Longevity with Pam Sherman | Ep 190
Are you a woman over 50 looking to hit your fitness goals, get strong, and have fun along the way? Have you ever wondered how you can integrate fitness into your busy life without feeling overwhelmed…
How to Get More Fitness Results for Less Effort (The Pareto Rule) | Ep 189
What if doing LESS is the answer to more results overall...your fitness, training, nutrition, and anything else going on in your life?
Imagine achieving 80% of your fitness goals with just 20% of your…
From 280 Pounds to Well-Muscled Boston Qualifier at Age 55 with Hybrid/Concurrent Training | Ep 188
Have you ever dreamed of running a marathon but felt it was impossible due to your weight or fitness level? Or that lots of cardio will kill your muscle and gains? Discover how Ben went from 280 poun…
This Over 50 Family Man Lost His Power Belly (36 Pounds) But NOT His Muscle or Strength! | Ep 187
Are you over 40, juggling a demanding career, family responsibilities, and struggling to stay fit? Meet Jerry Bonanno, a 50-something family man who shed 36 pounds of fat and 5 inches off his waist w…
Why Women SHOULD Load Their Spine for Stronger Bones | Quick Wits
Are certain exercises are too risky for women, especially as they age?
Today, we're challenging a common misconception in the fitness world: the idea that women should avoid loading their spine.
Is thi…
My 3 New Dieting Methods for Smarter, Easier Fat Loss | Ep 186
Are you sick of counting calories but still want to shed fat? Is your metabolism stuck in slow motion? Do you want to lose fat but feel overwhelmed by complex diet plans?
In this episode, Philip (@wit…
Stop Doing THIS and You'll Finally Get the Result (Fat Loss, Muscle, or Any Goal) | Quick Wits
Have you ever wondered why, despite all your efforts, you're not seeing the results you want in your fitness?
Today, we're exposing a sneaky little habit that's sabotaging your progress, whether you a…
Seed Oils Aren't Evil and the Haters Are Mad About It | Bonus Episode
Are seed oils really the evil villain they're made out to be? 😈
Let's dissect this heated debate and clear the air. I'm responding to a scathing one-star review accusing me of being "anti-science" and…
7 Mind Hacks to Lose Fat and Build Muscle Faster with Adam Poehlmann | Ep 185
Are you feeling stuck in a fitness rut? Are you confused by conflicting fitness advice? Struggling to stay motivated when everyone on social media seems to have a perfect body?
Today, Philip (@witsand…
The "Afterburner" Effect (Burn 500 More Calories AFTER Your Workout?) | Quick Wits
Have you ever heard the concept that certain types of workouts might keep burning a ton more calories long after you've left the gym for many hours afterward?
Today we're tackling the "afterburner eff…
Q&A - Rapid Fat Loss, Body Recomp, Building Muscle Over 40, Tracking Veggies w/Jeff Hoehn | Ep 184
Is rapid weight loss worth the risk? Can you really build muscle while losing fat? How important is nutrition tracking for your fitness journey?
Today, Philip (@witsandweights) welcomes back Jeff Hoeh…
A Gallon of Milk a Day (The Reality of Mark Rippetoe's GOMAD) | Quick Wits
GOMAD, or "Gallon of Milk a Day," was a protocol popularized by strength coach Mark Rippetoe (of Starting Strength), to ensure rapid weight gain and muscle growth. The idea is to bulk up quickly. You…
Q&A - Is Bulking and Cutting REQUIRED (vs. Body Recomp) for a Great Physique? | Bonus Episode
Can you transform your physique without the traditional bulk and cut cycles? Or is this possible with body recomposition at maintenance calories?
Today we have a question from from Wyatt about whether…
The Truth About Ozempic and Other Weight Loss Drugs with Amy Wilson | Ep 183
Diet myths got you stuck? Struggling to lose weight NO MATTER WHAT you try? GLP-1 drugs: Magic bullet or risky business?
Today, Philip (@witsandweights) brings on Amy Wilson, a Board Certified Geriatr…
Creatine is Not Just for Lifters (Benefits Beyond Performance) | Quick Wits
Creatine is not just for lifters and bodybuilders anymore.
Join me on today's Quick Wits as I dive into the incredible benefits of this very powerful supplement and reveal why it should be a staple i…
How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!) | Ep 182
Is your meal plan optimized for your fitness goals? Are you struggling to follow your diet plan because it is too restrictive? Are you looking to maximize your muscle growth and boost your energy?
In …
Is "Sustainable Dieting" an Oxymoron or the Key to Lasting Results? | Quick Wits
Sustainable dieting. Is that an oxymoron or is it the key to lasting results?
Today, I reveal the hard truth about why dieting itself can never be truly sustainable and share a more flexible, realisti…
A Busy Dad's Unscripted Guide to Fatherhood, Fitness, and Family | Bonus Episode
Can you really balance fitness, family, and personal well-being without dropping the ball on any of them?
Join me for a special Father's Day weekend bonus episode where I share my raw, unscripted jour…
From Skinny Fat to Strong and Lean (A Step-by-Step Guide) with Adrian McDonnell | Ep 181
Are you struggling with body image? Are you tired of extreme diets? Wondering how to break free from skinny-fat struggles?
Join Philip (@witsandweights) and fitness expert Adrian McDonnell as they d…
The Advice to "Just Move" is NOT Enough for Health and Body Composition | Quick Wits
Just move more. You've heard it a million times as the cure-all for getting in shape, but is this generic advice really enough to transform your physique?
Yes, we live in a society that's largely sed…