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
- 516
- Years Active
- 2021 - 2025
Ep 55: The “Best” Diet for Weight Loss and Finding Food Freedom with Kate Bay Jaramillo
Today we dive into some hot nutrition topics. What is the “best” diet for weight/fat loss and how can women over 40 prioritize and optimize their health? Should you consider intermittent fasting (tim…
Ep 54: What You REALLY Need to Transform Your Body (and Life) with Kevin Palmieri
What is the meaning of self-improvement and how does it apply to health and fitness? What do you need to achieve your goals? We explore whether struggle is necessary for progress and success, and wha…
Ep 53: 5 Mistakes People Make During Fat Loss
In today’s special solo episode, we uncover 5 of the most common mistakes people make during their fat loss journey.
As someone who is 8 weeks into my own 12-week fat loss phase, I can empathize with …
Ep 52: How to Control Emotional Eating and Exercise Consistently with Ashley Carlotta
Today we discuss emotional eating and healthy habits, the difference between physical hunger and emotional eating, why we eat emotionally, and how to address this for consistent habits and results. W…
Ep 51: Even an Earthquake Didn't Stop This Wife and Mother from Training
Today I’m joined by my client Heather Clinger, a wife and mother of 5 currently homeschooling her children in Turkey. She is passionate about teaching and creating music and is enjoying learning how …
Ep 50: Become UNSTOPPABLE in Health and Fitness with Scott Friedman
In today's episode you'll learn about how to be more consistent and build momentum in your health and fitness journey through mindset and discipline with my guest, Scott Friedman.
Scott is a nationall…
Ep 49: Q&A - Bigger Glutes, Insulin Resistance, Carb Cycling, Refeeds, Grams of Fat for Hormones
This is another Q&A episode!
Today I’m answering five questions from members of the Wits & Weights Facebook community covering training, nutrition, and health.
Questions:
- I want to build my glutes. How…
Ep 48: Disabilities are No Obstacle to Fitness and Health with Kevin McShan
A few months ago, I joined Kevin McShan on his incredible and prolific podcast, Let’s Have This Conversation, and he’s returning the favor today to talk about how to thrive while living with a disabi…
Ep 47: Finding Your TRUE Purpose in Fitness and Life with Carl Berryman
This one is for all the men listening to the show. I am joined by my man Carl Berryman for a conversation about being a man, from fitness to communication to expressing your feelings and everything i…
Ep 46: Olympic Lifting and Programming for Optimal Health with Yosh Stoklosa
On today’s episode I am joined by Yosh Stoklosa, whom I’ve known for many years through our association with Romeo Athletics (in Enfield and Avon, Connecticut), him as a coach and trainer and myself …
Ep 45: Q&A - Strength for Women Over 40, Gym Safety, 3 vs. 4 Day Splits, Workout Nutrition
This is the first Q&A episode ever for Wits & Weights!
I'm covering four training-related questions from followers of our Facebook group (Wits & Weights) and plan to do more episodes like this to answ…
Ep 44: Menopause Does NOT Mean Weight Gain with Alison Bladh
I was honored to speak with Alison Bladh about women’s health, particularly during menopause, to help demystify the associated affects on weight, brain and heart health, sleep, stress, and other symp…
Ep 43: How to Be More Consistent with Fat Loss, Endurance, or Longevity Goals
Today is a first for the show because we are doing a coaches roundtable with 5 amazing people in my inner circle—whom I would consider friends at this point—who are making an impact on peoples’ lives…
Ep 42: Balancing Entrepreneurship and Fitness for Massive Success with Lauren Tickner
Prepare yourself for some deep insights about entrepreneurship, leadership, online coaching, the fitness business, mindset, and more from today’s special guest.
I am extremely excited to be joined by …
Ep 41: Building Fitness Habits for Self-Mastery and Productivity with Monica Ricci
Today we are digging into shifting your mindset to achieve self-mastery and live your best life through things like identity, habits, productivity, and of course as always on this show, how those tie…
Ep 40: Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)
Whether you're trying to lose extra weight, switch to a fat loss phase after building muscle, get lifestyle lean, or finally achieve success with your new year’s resolution, this episode will help yo…
Ep 39: Pain-Free Training and Flexible Dieting Principles with Matthew Spiewak
I am joined by a member of our Wits & Weights Facebook community, Matthew Spiewak, to chat about training and nutrition, including flexible dieting, compound lifts, pain and injury, and programming.
…
Ep 38: Body Fat Overshooting, Body Composition, and Avoiding Weight Loss Mistakes
This episode from my appearance on Paul Hanton’s podcast, The Healthy Fit Life, for the episode “Avoiding Common Issues with Sustainable Fat Loss.”
Paul interviewed me about body composition, body fa…
Ep 37: Balancing Strength, Endurance, and Recovery for Mountain Hunting with Josh Isley
Today is a special one because it’s our first episode featuring a member of our Wits & Weights Facebook community, Josh Isley.
We discuss strength, lifelong health, training for events, avoiding overt…
Ep 36: Demystifying Lifting, Cardio, Nutrition, and Fat Loss
This episode is from my appearance on Karen Martel's podcast, The Other Side of Weight Loss, where we demystified as much as we could about lifting, cardio, nutrition, fat loss, and more.
Topics discu…