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
- 518
- Years Active
- 2021 - 2025
Ep 94: Mike Matthews on Energy Balance, Training Volume, and Priorities for Novice and Intermediate Lifters
In today’s episode, I have the utmost pleasure of talking to the one and only Mike Matthews, a legend in the fitness industry, a bestselling author, and a successful entrepreneur who has helped count…
Ep 93: Ditch Alcohol for a Physically and Mentally Healthier Life with Karolina Rzadkowolska
Today, we're talking about living an alcohol-free life with Karolina Rzadkowolska, an alcohol-free empowerment expert. We are unpacking the realities and myths around alcohol consumption, its impact …
Ep 92: Physique Enhancement, Rapid Fat Loss, Plateaus, and Processed Foods with Bill Campbell, PhD
Today we are speaking with Dr. Bill Campbell, whose work I've followed for a few years, including his monthly research review Body by Science. We are tackling five very important topics related to im…
Ep 91: Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health
Today for episode 91, titled “Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health,” we are discussing the wide-ranging benefits of protein, its pivotal role in enhan…
Ep 90: Q&A - Calorie Tracking, Protein Shakes, Weigh-Ins, Muscle Over 40, EAAs, and More
Today, for episode 90, we are doing a Q&A to answer 11 questions on everything from calorie tracking to how often you should weigh yourself to building muscle over 40 and lots more nutrition-related …
Bonus Episode: How to Periodize Your Nutrition and Reframe Food Choices to Serve You
This conversation is from my appearance on Marc Paisant’s podcast, 6AM Run, where we discussed nutritional periodization, emotional eating, reframing your food choices, strength training and body com…
Ep 89: Reverse Lower Back Pain and Herniated Discs Using Natural Movement with Dr. Ryan Peebles
Joining me on the show is Dr. Ryan Peebles, a Doctor of Physical Therapy, to talk about a topic that many people have experience with, myself included, and that is lower back pain. You'll learn about…
Ep 88: Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique
Today, for episode 88, titled “Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique,” we are diving into body fat overshooting, which is potentially the most import…
Ep 87: The ONE Mindset Secret to Achieving ANYTHING in Fitness and Life with Ashton Levarek
Today we're diving into the power of leaning into the future, embracing your future self, and becoming an alpha in order to win in life with my guest, Ashton Levarek.
Ashton will reveal the importance…
Ep 86: Energy, Workout Nutrition, and Performance-Based Strength for Women Over 40 with Steph Gaudreau
Today I have the pleasure of speaking with Steph Gaudreau, sports nutritionist and lifting coach. I learned about Steph through her podcast, Fuel Your Strength, and was immediately drawn in by her pr…
Ep 85: How to SPEAK UP for Your Mental and Physical Health with Marc Paisant
Today I am chatting with certified personal trainer and mental health advocate Marc Paisant. You’ll learn how Marc turned adversity into a mission to raise mental health awareness, including the esse…
Ep 84: Why Working Out LESS Burns More Calories and Boosts Your Metabolism and Fat Loss
Can you supercharge your metabolism and maximize fat loss with LESS exercise? In today's episode, we talk about the four key components of metabolism and debunk the myth that more exercise equals mor…
Ep 83: A Navy SEAL's Guide to Overcoming Chronic Stress for Better Health & Performance
On today’s show, we dive deep into the topic of stress and its connection to emotion, physiology, and physical pain and trauma. We explore the concept of Strauma, and how it affects your well-being. …
Ep 82: How to Bulk and Lose Fat to Maximize Muscle Gain and Get Ripped with Andy Morgan
Today I'm honored to sit down with none other than Andy Morgan, the passionate, knowledgeable, and well-muscled force behind RippedBody.com. Originally from the UK but living in Tokyo, Andy has carve…
Ep 81: The NEW Path to Wellness Using Positive Psychology with Darlene Marshall
We are talking today with Darlene Marshall about the fascinating interplay between holistic wellness coaching and positive psychology and how it can help unlock your full potential. We'll go into hol…
Ep 80: Flexible Dieting, Evidence-Based Nutrition, and Protein Strategies with Alan Aragon
Today we are diving into flexible dieting and evidence-based fitness with nutrition researcher and educator Alan Aragon. You'll learn about the importance of evidence-based practice for the average p…
Bonus Episode: 1 Simple Way to Stay Motivated During Fat Loss
Today’s episode is part of a recent live training I gave to my FREE private Facebook group about using refeeds.
What are refeeds, what are the 5 common mistakes people make, and how can you incorporat…
Ep 79: How to SOLVE the Fat Loss Puzzle (Hormones, Gut Health, & Stress) with Allie Cass
Today I have a very special guest with me. Her name is Allie Cass, and she is a former bodybuilding pro turned functional health and fitness coach who helps stressed-out women optimize their metaboli…
Ep 78: Stress-Free Macro Tracking, Nerding Out on Metabolism, and Fitness Science with Greg Nuckols
Today I'm sitting down with Greg Nuckols to talk about lifting, MacroFactor, and science. You'll learn what he's been up to lately, his take on lifting and life, and all things MacroFactor. We'll als…
Ep 77: After Bariatric Surgery, He Found Optimal Health and Strength Over 60
My guest today, Allan Friedman, is a member of the Wits & Weights community and a one-on-one coaching client of mine who has gone through his own physical and mental transformation during our time to…