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 156: How to Lose 1,000 Pounds
What would it take to lose 1,000 pounds? Find out the surprising truth about dieting and discover a radically different, evidence-based approach to transforming your body composition.
In this episode…
Quick Wits: Are Six-Pack Abs Really Made in the Kitchen? 5 Steps to a Strong, Shredded, Core
What is the secret to sculpting eye-catching six-pack abs? It is not just about dieting. Abs can be made in the kitchen to an extent, but in this episode we are going to dive into 5 practical strateg…
Bonus Episode: Midlife Hormones, Macros, and Muscle for Women Over 40
This conversation is from my appearance on Karen Martel’s The Hormone Solution Podcast.
Karen invited me on her podcast to discuss the unique challenges and opportunities women over 40 face when it c…
Ep 155: 6 Steps to Rebuild Your Strongest, Healthiest Body Over 40 with Brian Gryn
Can you regain your energy and strength while losing inches to turn back the clock by 10-15 years or more?
Today, Philip (@witsandweights) speaks with Brian Gryn, host of the "Get Lean, Eat Clean" p…
Quick Wits: The TRUTH About Body Fat Measurement Devices
I can't tell you how many times somebody said, "but my body fat scale says I'm 22% body fat!" If you are relying on gadgets and devices to measure body fat, it might be time for a reality check. We'r…
Ep 154: How Women Can FINALLY Get Doctors to Listen (And Take Control of Their Health)
Have you ever felt dismissed by a healthcare professional when discussing your symptoms? What strategies can women use to advocate for themselves in the face of gaslighting?
WARNING: This episode may …
Quick Wits: How Strong Are You Really? Breaking Down the Numbers
Do you think you're strong, or perhaps you're not sure? Let's put that strength into perspective. Today we're going to dive into relative strength standards! We're going to look at some of the number…
Bonus Episode: Behind-the-Scenes Confessions from the Heart of Our Community
You spoke, and we listened! Today, we're diving into the results of our first-ever Wits & Weights Podcast Listener Survey. Tune in to find out what we learned about you, our amazing audience, and how…
Ep 153: Time-Efficient Muscle Growth, Cardio for Lifters, and Metabolism Myths with Jordan Lips
Want to unlock time-efficient muscle growth? Tune in as Jordan Lips spills the secrets of hypertrophy optimization and the truth about metabolic adaptation!
Today, Philip (@witsandweights) is joined b…
Quick Wits: The ONE Muscle-Building Nonnegotiable to Unlock Gains Forever
If you are chasing muscle growth, there is one principle above all others that you just can't ignore if you want to see gains (and it's not progressive overload!).
We uncover the non-negotiable secret…
Ep 152: My Complete Muscle-Building Nutrition Blueprint (Bulking to Get Lean and Fit Over 40)
Today, Philip (@witsandweights) hosts a live training with the Wits and Weights community. He shares how he built 10 more pounds of muscle at 43 and your complete nutrition and training blueprint for…
Quick Wits: Do THIS With Your Cardio to Burn Even More Calories
Cardio is great for your cardiovascular health, but we also know it can contribute toward your metabolic rate when used strategically. Today, I'm going to share one unique strategy you might not have…
Bonus Episode: How to Use "Physique Engineering" to Optimize Your Body Composition
This conversation is from my appearance on Andrew Romeo’s podcast, Romeo Athletics Radio.
One of my long-time training coaches, Andrew invited me on to talk all things evidence-based fitness and flexi…
Ep 151: The Surprising Link Between Gut Health, Fat Loss, and Body Composition with Josh Dech
How do gut bacteria affect your metabolism, hormonal balance, inflammation, and overall physical performance? What foods and nutrients can nurture a healthy gut microbiome to enhance fat loss and imp…
Quick Wits: Do THIS to Unlock Gains and Always Get to the Gym
If you think progress in the gym or setting PRs is all about motivation, think again. In today's Quick Wits, learn about what TRULY drives new PRs, strength, and muscle for life!
We dissect the common…
Ep 150: Why You Can’t Lose Weight While Others See Great Results
Does losing weight and, more importantly, losing fat feel impossible no matter how hard you try? Have you ever lost 10 pounds only to gain back 15? Do you dread stepping on the scale because it never…
Quick Wits: 12 Fat Loss Roadblocks
Struggling with fat loss can feel like a solo journey through a maze with no exit in sight, but what if you had a map and TWO companions to guide you through?
Announcing an exciting FIRST for the pod…
Weekend Q&A: How Much Added Sugar Is "Unhealthy" If Your Goal Is Body Composition?
How does relatively high sugar affect your health, training, and gains?
We're dissecting the sweet debate on how sugar influences body composition and its role in bulking and strength training. With a…
Ep 149: 4 Surprising Ways to Lose That Midlife Belly Fat with Megan Dahlman
Are you grappling with persistent belly fat? Are the hormonal shifts typically experienced by women over 40 posing challenges to your fitness journey?
Today, Philip (@witsandweights) speaks with fitne…
Quick Wits: How Aggressive to Bulk for Building Muscle (and Minimizing Fat)
Are you finally ready to spend some time building muscle? If so, the rate at which you gain weight to gain muscle can vary based on your starting point and your goals. From a lean gain to a "dreamer …