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
The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity | Ep 180
Are you over 50 and wondering how to keep your muscles strong as you age? Are you curious about how your eating habits affect your health? Want to discover the secret to living a vibrant life in your…
Quick Wits: The ONE Change During Menopause to Unlock Fat Loss Forever
Frustrated with menopause belly or the inability to lose weight or fat?
This is on the minds of so many women navigating the ups and downs of menopause: how to lose stubborn fat and keep it off during…
Bonus Episode: Cody McBroom on Body Composition and Training to Balance Physique and Performance
How do you balance getting shredded with peak performance? Can tracking your fitness metrics be the ultimate game-changer in reaching your body composition goals?
On this classic episode (a replay of…
Ep 179: The Real Reasons Your Scale Weight Fluctuates (It's Not Always Fat Gain) with Louise Digby
What’s the secret behind the fluctuating numbers on your scale? What’s the real deal between weight loss and fat loss? How can you escape the emotional rollercoaster of fat loss and body image?
Today,…
Quick Wits: Raising Kids to Eat Well (Lessons from a Dad)
Today, we're diving into a topic that's near and dear to my heart (and my dinner table): raising kids to eat well. As a father of three, I've been through the food fights, the picky eating phases, an…
Ep 178: Sleep Science - Doing THIS in the Bedroom is Killing Your Fat Loss, Gains, Hormones, & Metabolism
There is one thing you're doing in the bedroom that might be compromising your gains and your health.
No, not that. Or that. Not that either. It's...your sleep routine!
Do you really need 7-9 hours of …
Quick Wits: Your Stronger, Better Looking, Healthier Doppleganger in the Multiverse (Nerd Alert!)
Today, we're taking a quantum leap into the realm of science fiction and self-discovery as we explore the concept of the multiverse and how it can help you become your healthiest, most authentic self…
Bonus Episode: I'm Imperfect (My Body, My Podcast, My Nutrition, My Fitness) and That's OK
Are you insecure about your body, your fitness, your health, what you eat, your work, the things you do, your life? Is chasing perfection holding you back?
We feel like we're being judged all the time…
Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle
What are the common misconceptions about digestion and nutrient absorption? How does training sculpt your muscles, and what’s the hidden connection to your anatomy? Are you ready to discover the hidd…
Quick Wits: Brad Schoenfeld and Maximizing Muscle Growth with Mechanical Tension
Today, we're diving into the world of hypertrophy (that's science-speak for muscle growth) and uncovering one of the most powerful principles for packing on size: mechanical tension.
Now, if you're a …
Ep 176: Heal Your Thyroid to Boost Your Metabolism (Even with Hashimoto's or Hyper/Hypothyroidism)
Do you know how your thyroid turbocharges your metabolism? What can throw your thyroid off balance, and how can you reclaim control? Are you ready to supercharge your thyroid with easy-to-adopt lifes…
Quick Wits: Seed Oils Aren't the Problem
Today, we're tackling a hot topic that's been causing quite a stir in the health and fitness world: seed oils. You know, those ubiquitous cooking oils like soybean, canola, and sunflower oil that see…
Bonus Episode: Why Diets Fail, Food Logging Hacks, and Additive Nutrition
This conversation is from my appearance on Sue Bush’s Physique Development Podcast.
Sue invited me on HER podcast to talk about why diets fail, flexible dieting, misunderstood fitness terms, and more.…
Ep 175: The "Big Is Beautiful" Movement, Obesity, and Heart Health with Dr. Tiffany Di Pietro
Is big really beautiful? What's the connection between LDL and coronary disease? How can someone who looks healthy have high cholesterol? What's the key to optimal heart health?
In this episode, Phili…
Quick Wits: My Favorite Macro and Metabolism Calculator
Today, I want to introduce you to my favorite tool for dialing in my nutrition and reaching my physique goals: MacroFactor.
This app is a total game-changer when it comes to tracking your macros, moni…
Ep 174: Q&A - Partial Reps for More Muscle, Too Much Cardio for Fat Loss, Lose Weight Not Muscle
Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time?
Today, Phi…
Quick Wits: Rethinking Exercise and Energy Expenditure for Fat Loss (Herman Pontzer's Constrained Model)
Today, we're diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionar…
Weekend Q&A: Whey vs. Plant Protein, Essential Amino Acids, Too Much Protein Myth
Today we're answering a question about protein intake and supplementation. We'll cover the differences between protein sources, optimal timing, and what happens if you exceed your target intake.
Veron…
Ep 173: Why Mindset Alone Won't Solve Your Food and Hormone Struggles with Tanja Shaw
Are you feeling overwhelmed with dieting struggles? Do you think you have the right mindset, but it doesn't seem to be working? Discover when mindset isn’t enough and the secret to supercharging it f…
Quick Wits: Compound Lifts are the Foundation of Your Strength Training
Want to build serious strength and muscle mass in the most efficient way possible?
Today, we're talking about the importance of compound lifts and why they should be the foundation of your strength tr…