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 140: The Freedom of No More Cheat Meals (How to Eat What You Love While Losing Fat)
Are you tired of the guilt and restriction of so-called cheat meals? What if you could eat what you want and still be healthy?
Today, Philip (@witsandweights) challenges the cheat meal mentality and h…
Quick Wits: Jeff Nippard Changed My Mind About This Training Technique
Lots of training concepts come and go. A lot of bro science lore tends to persist and then fade out. There is one concept called long-length partials that seemed suspect until Jeff Nippard brought it…
Bonus Episode: Achieve Food Freedom with THIS Mindset Shift
This conversation is from my appearance on Dai Manuel’s new podcast, The 2% Solution: 30 Minutes to Transform Your Life, where we tackled some of the confusion around nutrition and training. Learn th…
Ep 139: Female Strength, Resistance Training, Hormones, & Muscle Growth with Lauren Colenso-Semple
Do female athletes require an entirely different training approach? What hidden factors influence strength and muscle growth in women? Does your menstrual cycle impact your training approach?
Find out…
Quick Wits: Best Exercises for the Shoulders (Lifting for Muscle Series)
Your shoulders are a small but critical part of your upper body's anatomy. It's all about the delts and those muscles supporting the rotator cuff.
Philip (@witsandweights) dives into his top 4 exercis…
Ep 138: The Dangers of Low Protein for Longevity
Have you heard the claim that if you eat LESS protein, you’ll live longer?
In this episode, Philip (@witsandweights) debunks the low-protein myth hitting the circuit that says if you want to live long…
Quick Wits: How to Elevate Your Fitness Game
We're doing something brand new for 2024 that you are going to LOVE. Plus, it's totally free!
Tune in to today's Quick Wits to learn about this special surprise...
Spoiler alert: here's the link Philip…
Weekend Q&A: Will Training Through Soreness Hinder Gains or Muscle Recovery?
Should you train through soreness or will that hinder your progress?
The question we're answering is:
"I’m wondering what happens if I’m still sore from a previous workout on a day I’m scheduled to tra…
Ep 137: Unlock Abundance in Fitness and Every Other Aspect of Life with Rebecca Whitman
What are the simple lifestyle adjustments that can have a profound impact on your fitness and well-being?
In today’s episode, Philip (@witsandweights) is joined by Rebecca Whitman, an International be…
Quick Wits: Best Exercises for the Chest (Lifting for Muscle Series)
Are you ready to build a chest that commands attention?
Philip (@witsandweights) reveals his 4 go-to exercises for a sculpted, powerful chest in this special Lifting for Muscle Series of Quick Wits!
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Ep 136: How to Maintain a Lean Physique Year-Round (Without Cuts or Bulks)
How do you transition out of a dieting phase to maintain your results? Do you keep cycling between cutting and bulking? Or can you live at maintenance for a while, and if so, how do you do it effecti…
Quick Wits: Dr. Mike Israetel and the Secret to Training Smarter
Do you ever feel like you're getting wiped out, burned out, or it's difficult to recover from very intense, very heavy workouts? How can you get the most out of your workouts without burning out?
Phil…
Weekend Q&A: Am I Lifting Heavy Enough to Build Muscle?
How do you know if you're lifting heavy enough to build muscle?
Find out in today's Weekend Q&A bonus episode.
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This is a special Weekend Q&A edition of the Wits & Weights podcast, where we superchar…
Ep 135: The Truth About Testosterone for Women’s Health with Karen Martel
Did you know that testosterone plays an important role in women's health? Are you curious about how hormones can help you achieve lasting weight loss?
In today’s episode, Philip (@witsandweights) wel…
Quick Wits: Best Exercises for the Back (Lifting for Muscle Series)
If you want a stronger, more-defined back, tune in as Philip (@witsandweights) reveals his top 4 favorite lifts for building a powerful back.
This is the first in a weekly series of Quick Wits devoted…
Ep 134: A Simple Tweak to Increase Your Metabolism, Hormones, Fat Loss, Workouts, and Sleep
Are you struggling to achieve your health and fitness goals despite following your diet and exercise routine? Do you feel like something is holding you back?
Happy New Year! In this first episode of…
Quick Wits: Smashing Your Goals with The Anti-Resolution New Year's Resolution
New Year, new you! Are you tired of the same old approach every year, those New Year's resolutions that quickly vanish by February?
Philip (@witsandweights) takes a different approach called the anti-…
Rewind: What to do FIRST – Lose Fat, Build Muscle, or Body Recomposition?
(This is a re-run of Ep 69. Originally aired on May 12, 2023.)
Today, I answer a common question many people have when starting their fitness journey: What should you do first to get results on your b…
Mindfulness Special: Relaxing Guided Session to Manage Stress and Anxiety with Allen Friedman
As we close out the year, enjoy this surprise bonus episode!
Change your mind through your body with this relaxing session using alternate nostril breathing, led by mindfulness expert Allan Friedman, …
Rewind: Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)
(This is a re-run of Ep 40. Originally aired on January 10, 2023)
Whether you're trying to lose extra weight, switch to a fat loss phase after building muscle, get lifestyle lean, or finally achieve …