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
- 521
- Years Active
- 2021 - 2025
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 …
Ep 133: Making Fitness Fun Again Through Adventure with Kelly Howard
How can the spirit of adventure revitalize your fitness journey? What concepts help you overcome common hurdles to staying consistent with your fitness goals?
In this episode, Philip (@witsandweights…
Quick Wits: How to Return to Training After a Break (Illness, Vacation, Holiday)
What if you could jump right back into your workout routine after a break, with no loss of progress or strength? Well, the good news is, you can!
But how do you jump back into your routine without mi…
Ep 132: The Elf Who Wanted to Improve His Health (and Get Jacked) - A Heartwarming Holiday Story
Today, Philip (@witsandweights) tells a story about a little elf named Tinsel, to whom many of you may relate. As a father of two young daughters, he has learned how powerful stories can be to inspi…
Quick Wits: Does Extra Protein in a Meal Get Converted to Sugar or Fat?
Does excess protein in a meal just turn into sugar or get stored as fat?
Let's bust some myths and get to the truth about single-meal protein consumption in today's episode of Quick Wits.
Ever pondered…
Ep 131: Andy Baker on Bodybuilding for Hypertrophy and an Aesthetic, Muscular Physique
Are you ready to unlock the secrets of bodybuilding? Do you know the most effective way to build muscle mass? What is the most common mistake people make when trying to build muscle?
Philip (@witsandw…
Quick Wits: Mind-Muscle Connection (Bro Science That Works)
Feel the burn! Get a pump! This is not just gym lingo but backed by science. We're talking about the mind-muscle connection on today's Quick Wits.
What if I told you that by focusing on the mind-muscl…
Ep 130: The Hardgainers Guide to Outsmarting Your Metabolism and Maximizing Muscle Gain
Are you trying to gain muscle but still struggling despite being (or thinking you're in) in a calorie surplus?
Today we are tackling the hardgainer's dilemma: How do you eat enough to build enough mus…
Quick Wits: Every Excuse is Really a Solvable Problem
"I'm so busy". "I don't have time." "I can't be consistent with my diet." "I just can't get motivated."
Sound familiar? These are just EXCUSES...and every excuse is really a solvable problem.
Today we …
Ep 129: Why Passively Consuming My Podcast is Getting You Nowhere with Carl Berryman
Are you an avid podcast listener who binges on shows but struggles to integrate the information actively into your life?
In this episode, we have back on the show—for a record third time— Mr. Carl J.…
Quick Wits: It's Time to Be More ASSERTIVE In the Gym
Today, we're talking about a non-negotiable trait every lifter needs to cultivate: assertiveness in the gym.
It's not just about etiquette; it's about safety, efficiency, and respect—both for yourself…
Ep 128: My Favorite Gym Things (7 Gifts Under $100)
Are you ready with your gifts for this holiday season? Whether you’re shopping for a fitness enthusiast or someone just starting their fitness journey, I have you covered.
Today, I’m answering a ques…
Quick Wits: How to Overcome Procrastination (4 Unmet Needs)
Is procrastination holding you back from achieving everything you want?
It might be due to one of these 4 unmet needs.
Procrastination isn't just a time management issue; it's an emotional one. In toda…
Ep 127: 5 Fat Loss Mistakes Women Need to Avoid (What To Do Instead)
Are you struggling to achieve your fat loss goals? You might be making one of these common mistakes!
Today, we will go over why females should think twice before jumping right into a fat loss phase, t…
Quick Wits: Optimal Protein Intake, Distribution, and Sources
What does the latest research say on optimal protein intake, distribution, and sources?
Are you feeding your muscles enough protein or just feeding misconceptions?
Get ready to debunk the myths and cla…
Ep 126: More Carbs, More Muscle (Why Low-Carb and Keto Are Keeping You Skinny Fat)
Are you scared that carbs will make you fat and avoid them completely? Did you know that a balanced diet rich in carbohydrates is not just good but essential for building strength muscle, and sheddin…
Quick Wits: Life Gives You Deloads from Your Strength Training
Instead of scheduling in a "deload week" for your training, life might just do it for you.
Ever thought about letting life dictate your workout deloads? Today we challenge the traditional approach to …
Ep 125: Peptides, Hormone Therapy, Medical Aesthetics, and Personalized Wellness with Kristin Gemme
How safe is hormone therapy? What are peptides, and how can they help you improve your health and wellness?
Today, I am joined by Kristin Gemme, a board-certified physician assistant with over ten ye…
Quick Wits: Stress-Free, Guilt-Free Holiday Meals (and Happy Thanksgiving!)
For my friends in the U.S., Happy Thanksgiving!
Ready to conquer the holiday feast without compromising your nutrition goals?
If you've ever felt overwhelmed by the abundance of food choices in a big h…
Ep 124: How to Use Progressive Overload the RIGHT way to Build Strength and Muscle (Even in Fat Loss)
Are your workouts actually making you bigger and stronger? Why do some people gain muscle and strength so much faster than others?
Today, we’re diving into the concept of progressive overload—what it …