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
Ep 164: Food Logging That Doesn’t Suck
Does the idea of food logging stress you out? Do you feel guilty or overwhelmed about tracking food? Or is it a source of freedom and control?
In this episode, Philip (@witsandweights) discusses maki…
Quick Wits: Food Restriction vs. Deprivation for Guilt-Free Eating
When it comes to food and nutrition, there is a fine line between RESTRICTION and DEPRIVATION. We dive into how to make empowering choices that align with your goals without sacrificing the joy of ea…
Bonus Episode: 3 Simple Ways to Achieve a Fitter, Leaner Body in Midlife
Have you ever chased the number on the scale only to find yourself back at square one?
This conversation is from my appearance on Megan Dahlman's podcast, Self Care Simplified.
Megan invited me on her …
Ep 163: The Most Important, Overlooked Secret to Sculpting a Body You'll Love with Kate Galli
What is the most important thing in your life and how can you take care of that to create a body you'll love?
Philip (@witsandweights) has a special guest, Kate Galli, on the show today. Kate brings a…
Quick Wits: How to Train, Warmup, and Avoid Missing Reps in Your Workouts
FREE PHYSIQUE-BASED WORKOUT PROGRAMS!
On today's Quick Wits, we are answering questions about how to train, how to warm up your lift, how to choose an initial load so that you can get all the reps but…
Bodybuilding for Everyday Lifters Who Want to Build Their Dream Physique | Ep 162
Are you tired of feeling self-conscious about your body and ready to finally achieve that impressive, muscular physique you've always dreamed of?
What basic principles can guide your bodybuilding jour…
Quick Wits: The Best Workout Program and Days Per Week for YOUR Training Level
FREE PHYSIQUE-BASED WORKOUT PROGRAMS!
Have you ever asked yourself what skill level am I when it comes to workout programming for strength training and how many days a week should I work out to get th…
Weekend Q&A: Preserving Muscle Mass After Injury or Illness and Increasing Your Metabolism
When you're forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur? And how do I get more muscle to increase my metabolism?
We are answ…
Ep 161: The Bioenergetic Solution to Low Energy and Chronic Health Issues with Jay Feldman
Can a carb-rich, high-calorie diet boost our metabolism? What are the real effects of fasting on our energy levels? How can lifestyle choices impact our mood and overall health?
In today’s episode, Ph…
Quick Wits: Why Going It Alone is Killing Your Gains
Have you ever felt like you are doing all the things right on your fitness journey for your health, your nutrition, your training...but something's missing? And that something is support or other peo…
Ep 160: Why “Eat Less, Move More” Is Terrible Advice for Your Metabolism, Hormones, and Fat Loss
How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever?
Today, Philip (@witsandweights) goes over the real reasons holding you back from susta…
Quick Wits: Try THIS to Finally Smash Your Fitness Plateaus
What if there's a mental shift that you can make right now that would make it even easier to break through plateaus and reach and smash your fitness goals?
In today's Quick Wits as we explore this lit…
Bonus Episode: Forget What You Thought You Knew About Cardio and Strength Training
This conversation is from my appearance on Jen Rulon's podcast, The Everyday Healthy Human.
Jen invited me on her podcast to discuss the importance of evidence-based fitness and nutrition, debunk the …
Ep 159: Change How You "Train Hard" Forever with Natural Bodybuilder Steve Hall
Today, Steve Hall, the founder of Revive Stronge…
Quick Wits: Dr. Gabrielle Lyon on Muscle vs. Weight Loss for Metabolic Health and Longevity
When it comes to long-term health, vitality, body composition and avoiding metabolic disease and obesity, there is one thing that matters above all and is a complete game changer...
It's NOT weight lo…
Ep 158: The Science of Hunger and 9 Hacks to Outsmart Your Appetite (Especially in Fat Loss!)
In this episode, Philip (@witsandweights) dives into the fascinating world of hun…
Quick Wits: Food Abundance and The Positive, Nurturing Act of Eating
Don't eat this, don't eat that. Are you sick and tired of all the don'ts when it comes to diet? All the no's and the can't's and the bad's?
We're getting rid of all of that. We're going to flip things…
Bonus Episode: Introducing Wits & Weights Physique University
Are you frustrated with a lack of progress, even though you've been working hard? Maybe you've been going to the gym, tracking your food, or trying to improve your diet.
In this episode, Philip is go…
Ep 157: Bill Campbell on Aggressive Dieting, Dirty Bulking, and Keto Effects on Muscle Building
What practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building?
Dr. Bill Campbell, director of the Performance & Physique Enhancement lab at USF,…
Quick Wits: The Fat Loss Protocol for Shedding Pounds Without Sacrificing Muscle
Want the secret to designing a fat loss diet that preserves muscle while shredding pounds? Today we break down the key components of a well-designed fat loss plan, including the calorie deficit, prot…