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 148: Q&A - Full-Body vs. Split Routine, Faster Recovery, and Hybrid Training (Lifting + Cardio)
Which is better, full-body training or body part splits? How can you recover faster between workouts, especially when doing a lot of high-intensity cardio? How can you balance lifting and cardio for …
Quick Wits: Best Exercises for the Abs & Core (Lifting for Muscle Series)
If you're looking for six pack or eight pack abs, we've got you covered today, which is all about those core muscles.
Philip (@witsandweights) reveals his top 4 exercises for sculpting your abs (sit-u…
Weekend Q&A: How do I Avoid Constant Fatigue from Low Energy Availability in My Training (A Mom Over 40)
How can you overcome feeling aimless and frustrated with recovery issues in your training, especially over 40 with a family?
The question we're answering is:
"I am a 46 year old mom and have been weigh…
Ep 147: Transform Your Body at Home with This Brand New Way to Train
How did Josh York transform a simple idea at his parents’ dining room table into a global fitness phenomenon? What practical strategies can you learn from Josh about strength training, muscle buildin…
Quick Wits: Best Exercises for the Glutes & Calves (Lifting for Muscle Series)
To round out the lower body, we are hitting the glutes and calf muscles today (something for everyone).
"I like big butts and I cannot lie..." 🎶🤣
Philip (@witsandweights) reveals his top 4 exercises f…
Ep 146: Where Does Fat REALLY Go When You Lose Weight? (The Answer Might Surprise You)
What really happens to fat when you lose weight? Where does the “stuff” go? How does it leave your fat cells and then your body?
In today’s episode, Philip (@witsandweights) unravels the super-interes…
Quick Wits: Why Selfish is Selfless with Your Health and Fitness
Have you ever felt guilty for focusing so much on your own fitness goals? Or could dedicating time to your fitness journey be the ultimate act of altruism?
Today we'll dissect the seemingly selfish a…
Bonus Episode: The Over-40 Fitness Blueprint for Sustainable Dieting, Muscle Growth, and Lifelong Health
This conversation is from my appearance on Brian Gryn’s podcast, Get Lean, Eat Clean, where we discussed so many topics related to over-40 fitness and sustainable results.
Learn the step-by-step formu…
Ep 145: Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and Cardio
Have you ever wondered how to maximize muscle growth while saving time? Tune in as Bryan Boorstein reveals intensity techniques that’ll transform your workouts!
Today, Philip (@witsandweights) is join…
Quick Wits: Best Exercises for the Hamstrings (Lifting for Muscle Series)
The hamstrings are the often overlooked powerhouse behind your lower body. Last week we talked quads. Today we're going to talk about the hammies.
Philip (@witsandweights) reveals his 4 go-to exercise…
Ep 144: Break the Yo-Yo Diet Cycle and Build Your Best Body (Without Hating Yourself)
How do you overcome the demons of yo-yo dieting and negative body image? How can strength training be a gateway to a better physique and mindset?
Today, Philip (@witsandweights) sits down with Isis Al…
Quick Wits: Tell Your Coach THIS for Even Better Results
Ever wonder why some people seem to get incredible results from their coaches, while others stagnate? How do you get the most out of working with a coach? There's one thing in particular that if you …
Weekend Q&A: Can I Get All My Essential Nutrients on a Vegan vs. Animal-Based Diet?
Can you thrive on a vegan diet (zero animal-based foods)?
The question we're answering is:
"What nutrients are essential for life and can only be found in animal products?
I guess it would be more about…
Ep 143: Unique Over 40 Workout Strategies for More Muscle, Energy, and Recovery with Brad Williams
Do you know the fitness principles that can be adapted to the over-40 age group? Discover practical tips to maintain a strong and healthy lifestyle beyond 40!
In this episode, Philip (@witsandweights)…
Quick Wits: Best Exercises for the Quads (Lifting for Muscle Series)
Are you looking to build strong, muscular quads? Get ready to squat, press and extend your way to impressive legs.
Philip (@witsandweights) shares his favorite 4 exercises for developing powerhouse th…
Ep 142: 5 Foolproof Strategies to Hit Your Macros and Finally Master Fat Loss
Are you struggling to hit your macro targets on an almost daily basis? Is your protein too low or fats and carbs too high during a fat loss phase, making it difficult to hit your target calories with…
Quick Wits: Why Half-Tracking Your Diet is Keeping You Stuck
Imagine if your bank statement only reported some transactions and not others. And then you get this huge shock at the end of the month when you see your actual balance. Well, you might be doing the …
Weekend Q&A: Body Recomp vs. Bikini or Physique Competition Calories, Macros, and Metabolism
What nutrients are essential for life and can only be found in animal products?
The question we're answering is:
"Bikini competitions? What is your take on those?
I had a coach who competes frequently o…
Ep 141: Why I’m Getting Fluffy Before I Get Jacked
Do you struggle with your body image when gaining weight to build muscle? How can you cope with the emotional challenges of getting a little fluffy on the way to your fitness goals?
Today, Philip (@w…
Quick Wits: Best Exercises for the Arms [Biceps & Triceps] (Lifting for Muscle Series)
Want bigger arms? Your biceps and triceps are more than just a show muscles. They are crucial for strength and functionality and critical in almost every lift you perform.
Philip (@witsandweights) is …