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
- 517
- Years Active
- 2021 - 2025
Ep 75: How to FINALLY End the Extreme Yo-Yo Diet Cycle with Lisa Franz
Today I’m excited to welcome nutrition expert Lisa Franz to the show. Lisa and I met through podcasting and the nutrition coaching industry, and I had the pleasure of recording an interview on her sh…
Ep 74: Bigger Gains, Tracking Your Food (or Not), and Fitness Principles with Carl Berryman
Today, I welcome back Carl Berryman, a friend, a peer, a mentor, a brother, and the host of Inspired by Impact - A Podcast for Men, for a fascinating conversation on crushing body composition and fit…
Ep 73: Breaking Free of the Clean Plate Club for Sustainable Weight Loss with Lisa Salisbury
Today I’m excited to have Lisa Salisbury join me to explore the role of our higher brain in making better decisions about our health and the concept of portion distortion and its impact on our food c…
Ep 72: Balancing Strength, Physique, Recovery plus Animal vs. Plant Protein with Eric Helms
I am beyond ecstatic to welcome the Dr. Eric Helms to the show today. Eric’s work has been a huge influence on me in my personal journey, coaching education, and philosophy, and today we're going t…
Ep 71: How to Achieve Peak Performance and Wellness with Dustin Lambert
Today we’re diving into how to optimize your health and performance with Dustin Lambert, a fellow nutrition coach I met through the Wits & Weights Facebook group and our coaching cert connection with…
Ep 70: Tailor Your Physique for Aesthetics, Fat Loss, Performance, and Health with Cody McBroom
Today, I’m super excited to have Cody McBroom on as my guest to share his expertise, his philosophy, and some inside strategies with us today for looking like you lift. Cody and I will discuss how to…
Ep 69: What to do FIRST – Lose Fat, Build Muscle, or Body Recomposition?
Today, I answer a common question many people have when starting their fitness journey: What should you do first to get results on your body recomposition? Should you focus on losing fat, building mu…
Ep 68: How to Identify Your POWER Story to Unlock Greatness with Adrian Moreno
My guest today, Adrian Moreno, taught me how to bring this show’s important, life-changing message to an even wider audience by guesting on other podcasts, a topic we dive into. If you own a business…
Bonus Episode: The Worst That Can Happen is You Learn More Than You Thought Possible
What is the worst thing that can happen to you when you experience a huge failure or struggle at something over and over again, whether your health and fitness journey, your relationships, your busin…
Ep 67: Body Positivity, Food Addiction, and Stop LYING to Yourself with David Greenwalt
Today we are diving into body positivity and fit shaming, the obesity epidemic, food addiction, willpower and staying on track, and the connection between food and mental health.
Joining me is Certifi…
Ep 66: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game with Jeff Hoehn
Today, we dive into weight maintenance and recovery with our special guest Jeff Hoehn. Jeff brings a wealth of experience in nutrition and training, shedding light on the importance of managing fatig…
Ep 65: How to Use Kettlebells for Compound Lifts to Build Strength with Wil Del Pizzo
Today, we have a special guest joining us - Wil Del Pizzo! Wil shares his insights on kettlebell training, the Big 3 lifts, programming lifts in a group setting and youth sports, and advice for train…
Ep 64: Testosterone, Hormone Therapy, and Peptides for Health and Longevity with Dr. Rand McClain
Today’s episode is all about hormones, peptides, and innovative treatments with my special guest, Dr. Rand McClain. Dr. Rand reveals the importance of testosterone, its effects on your body, and how …
Ep 63: Q&A – Dietary Guidelines, Carbs, Lipedema, Life Stress, Fasting for Longevity, Killer Plants, and Metabolic “Damage”
In today’s solo episode, I am excited to answer questions from listeners about how to modify nutrition and training if you have lipedema, how stress affects training and health, whether occasional fa…
Ep 62: How to Bust Through Plateaus by Personalizing Your Fitness with Amanda Cooper
My guest today is Amanda Cooper, and we are going to talk about getting into fitness, physical strength, and mobility, eliminating things that hold you back from getting started, working with what yo…
Ep 61: How to Periodize Your Training for Peak Performance with Steven Benedict
Today’s guest has encountered every reason to NOT race. From abandonment to abuse, family deceptions, and other distressing events, Steven Benedict faced it all and managed to rise. It's amazing tha…
Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy Baker
Today we’re examining the world of programming and coaching with my special guest, Andy Baker. We get into programming principles for lifters of different ages and experience levels, whether your goa…
Ep 59: Why You Should Track Your Food
Tracking your food may sound daunting or obsessive, but doing so will help you develop freedom and flexibility in your relationship with food.
In this episode, I share a framework to help you underst…
Ep 58: Using High Energy Flux to Eat More, Burn More Fat, and Build More Muscle with Brandon DaCruz
This episode is jam-packed with knowledge about energy flux and the high energy flux lifestyle. It comes from no less than Brandon DaCruz, one of the brightest minds in the industry. I start off by a…
Ep 57: What's LOVE Got to Do with Physical and Mental Excellence with Terry Tucker
Today's episode features my conversation with author and motivational speaker Terry Tucker. We talk about his life's purpose and his 10-year battle with a rare form of cancer that resulted in the amp…