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
- 523
- Years Active
- 2021 - 2025
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 …
Quick Wits: Can You Have Too Much Protein?
Can you have too much protein?
We answer that question in today's episode!
We're exploring the optimal protein range for muscle growth, shedding light on the balance between protein, fats, and carbs, a…
Ep 123: The HIDDEN Barriers Holding You Back with Mike Millner
What's REALLY holding you back from achieving your fitness goals? Is a short-term focus on "weight loss" setting you up for long-term failure?
Today, I'm extremely excited to welcome to the show Mike …
Quick Wits: Routine and Discipline vs. Monotony and Boredom
Are you stuck in a fitness rut, repeating the same workouts and meals without any joy?
What if there were a way to keep your routine without surrendering to monotony?
In this episode of Quick Wits, I s…
Ep 122: Cholesterol for Building Muscle (Eggs and Gains)
What is the link between cholesterol and muscle growth?
Today, we will explore whether increasing dietary cholesterol can promote muscle growth and strength gains. In several studies, higher cholester…
Quick Wits: Your Most Valuable Asset for Physical Health (It's Not Money)
If physical health is your top priority, then why aren't you allocating your most VALUABLE asset to it?
And no, it's not money.
Listen to today's episode to find out what it is!
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“Quick Wits” are shor…
Ep 121: Eric Helms on How to Get Ripped Without Tracking
Do you know how to adjust your diet and training based on your needs and biofeedback? Do you know the role of protein in body composition?
Learn more about this and more from today’s guest, Dr. Eric H…
Quick Wits: It's OK to Want to Look Better and Improve Your Physique
Have you ever felt judged or guilty for wanting to look better and improve physique?
Well, you don't have to.
We explore the journey of physique transformation, debunking societal stigmas and affirming…
Ep 120: The Mental Health Benefits of Strength, Resistance Training, and Walking
Did you know lifting weights and taking regular walks lower stress and build confidence?
Today, we are exploring the science-backed mental health benefits of our two favorite ways to move: strength t…
Quick Wits: When to Fire Your Coach
When is it time to fire your coach and find a new one?
Ever wondered why your fitness goals seem elusive despite having a coach? You might be working with the wrong person. This episode gives you a pe…
Ep 119: Reclaiming the Joy of Running After 60 with Barry Karch
Have you ever considered running as more than just a form of exercise but as a philosophy for life?
Join me today as I chat with the inspiring Barry Karch, a runner and podcaster who defies age and g…
Quick Wits: This is a Game-Changer for Diet Consistency
When it comes to selecting foods, this ONE thing is a game-changer for consistency and getting results.
Find out what that is in today's episode!
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“Quick Wits” are short, 3-5 minute episodes between …
Ep 118: Q&A – Macro Splits, Lean Bulking, Hunger, Muscle Over 40, and Aggressive/Rapid Fat Loss
What is the most effective macro split for building muscle? Is it necessary to drink electrolyte mix, or is water enough?
Find out the answers to these questions and more from the free Wits & Weights…
Quick Wits: Do You Really Need to Walk 10,000 Steps Per Day?
Do you really need to get 10,000 steps per day?
Where did that number come from, and how many steps is truly optimal for you?
Listen to today's episode to find out!
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“Quick Wits” are short, 3-5 minute…
Ep 117: Starting Strength, the Novice Effect, and Barbell Lifts with Cody Annino
Do you want to become stronger, healthier, and more resilient?
Do you want to learn how to use the most effective tool for building strength and improving your quality of life?
Today, I am joined by Co…
Quick Wits: Which Whey Protein Should You Use (Isolate, Concentrate, or Hydrolyzed)?
What's the difference between whey protein isolate, whey protein concentrate, and hydrolyzed whey? And what about casein protein?
You'll get your answer in this episode.
This is the very first mini-e…
Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)
Today, I will be going over my recent micro-cut, which was a 14-day rapid fat loss phase, how to set it up, and all of my results, including how well I was able to adhere to the protocol and how I ha…
Ep 115: He Lost 15 Lbs, 8% Body Fat, and Built Lifelong Strength with Barbell Training in His 40s
Today, I’m sitting down with my friend, fellow lifter, and client, Tony Perri. We first met in Andy Baker’s Barbell Club, where we soon realized our unique personalities complemented and pushed each …
Ep 114: Can Rapid Fat Loss (Aggressive Dieting) Be Sustainable?
Today, we are talking about expanding your comfort zone in an entirely achievable AND sustainable way so that what might seem extreme or out of reach today will one day be part of your everyday, ordi…