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
Bonus Episode: The Secret Science of Gains and a Slap to the Face of the Fitness Industry
This conversation is from my appearance on Dustin Lambert’s and Dwayne Ulrich’s Working Weights LLC Podcast, where I received the most epic, flattering introduction any guest could ever receive, comp…
Ep 113: Barbell Training for Physical Therapy and Injury Prevention with John Petrizzo
Today, I welcome John Petrizzo, a physical therapy advisor/coach of mine whom I met in Andy Baker's barbell club. John will debunk common myths about strength, recovery, and mobility. He’ll explain …
Ep 112: The Perfect Meal Plan
Today, we will unlock your physique's full potential without being a slave to restriction! I’ll explain why those one-size-fits-all diet plans are holding you back, and arm you with the science-backe…
Bonus Episode: My 14-Day Rapid Fat Loss Protocol (Aggressive Dieting for Lifters)
This bonus episode gives you my 14-day protocol for rapid fat loss, as presented during a kickoff call for a challenge in the Wits & Weights Facebook community.
This protocol is NOT for everyone. It's…
Ep 111: Use This "Anti-Diet Athlete" Mindset to Lose Fat Naturally with Sherry Shaban
Joining me today is Sherry Shaban, an extraordinary fitness and life coach who’s battled back from the brink of paralysis to transform her body and her entire outlook on life. We met when she recentl…
Ep 110: Macros Aren’t Enough – Flexible Dieting vs. IIFYM
Today, the battle between Flexible Dieting and If It Fits Your Macros (or IIFYM) is on. You’ll discover why the freedom to eat your favorite foods and only tracking macros isn't enough to achieve rea…
Ep 109: Stop Making THESE Strength Training Mistakes with Andrew Romeo
Today is a very special episode because I am joined by Andrew Romeo, a long-time coach of mine and a friend and fellow entrepreneur. He owns Romeo Athletics here in Connecticut, the gym that I joined…
Special Announcement: Shredtober FREE 14-Day Fat Loss Annihilation Challenge
Do you want to lose 3-5 lbs of pure fat in only 14 days?
Get ready for the (totally free) Shredtober 14-Day Fat Loss Annihilation Challenge starting on Monday, October 2, 2023.
This is NOT weight loss …
Ep 108: How to Build Muscle Without Getting Fat
Today, we are re-examining the science of building muscle without accumulating unnecessary fat. Based on a new study that just came out this year, we will find the sweet spot between the “you gotta e…
Bonus Episode: The Hidden Benefits of Strength Training
This conversation is from my appearance on Lisa Salisbury’s podcast, Eat Well, Think Well, Lift Well, where we discussed strength for fat loss, body fat overshooting, the dangers of yo-yo dieting, an…
Ep 107: Injury-Free Running AND Better Body Composition? Sign Me Up! With Louise Valentine
I'm excited to welcome back Louise Valentine, my first interview guest who I didn't already know personally, way back in Episode 26, to catch up on her incredible accomplishments and discuss new and …
Ep 106: Eating Out While Staying Lean (Even During Fat Loss)
Today, we are diving into a topic that affects everyone. We all know that sticking to your nutrition goals is not something we do in a lab, it’s a battle fought in our everyday lives. And one thing t…
Ep 105: Ladies! You CAN Build Incredible Strength and Vitality in Your 40s, 50s, and Beyond with Cheryl Ilov
Today, I am speaking with Cheryl Ilov, a dynamic force who challenges the misconceptions of aging, fitness, and the power of the female spirit. She is a physical therapist, martial artist, dancer, an…
Ep 104: Fat Loss vs. Weight Loss
Today, we get into the very relevant differences between two terms that seem similar on the surface, fat loss and weight loss, but are polar opposites in terms of the behaviors you would take to achi…
Ep 103: What the Heck are Sweet Proteins? The New Natural Sweetener with Jason Ryder
Have you ever heard of sweet proteins? If not, you’re in for a treat, pun intended, as we dive into this topic with Jason Ryder, CTO and Co-Founder of Oobli, a food technology company building a new …
Ep 102: Q&A – Home Workouts, Antioxidant Supplements, Food Logging Hacks, Best Grains for Carbs
Today, we are doing a Q&A to answer questions from the free Wits & Weights Facebook community, emails, and messages from listeners.
We have questions from four listeners about training at home with a …
Ep 101: The Truth About Post-Partum Recovery and Exercise After Childbirth with Peter Lap
In this episode, I talk to UK post-partum recovery expert Peter Lap. Peter will dispel myths and offer post-partum recovery tips, from diastasis recti to women's specific health concerns.
We'll explor…
Ep 100: Top 5 Lessons from 100 Episodes of the Wits & Weights Podcast
This is the 100th episode of the Wits & Weights podcast, and it’s going to be epic!
Today, I’ll cover not just one topic but five, taken from lessons I’ve learned since publishing the first episode of…
Bonus Episode: The Carnivore Diet and Why Most Rigid Diets Fail
Today's episode was an answer to a question posted in the Wits & Weights Facebook community as part of the #AskPhilip weekly thread where I answer member questions live every Friday.
If that sounds li…
Ep 99: How to Make Fat Loss Feel Easier to Get and Stay Lean with Brandon DaCruz
Today I have the pleasure of talking to Brandon DaCruz for his second appearance on the show. Brandon is an online nutrition and physique coach, educator, internationally published fitness model, and…