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 35: Learn to Enjoy Your Training for Optimal Health and Consistent Results with Paul Hanton
Paul Hanton joined me to talk about different types of training and how to be consistent and get the most enjoyment from your workouts so you can reach your fitness goals.
Paul is the owner of Hydra F…
Ep 34: Speed Up Fat Loss (and Live Longer) without Excessive Dieting or Cardio
What if there was an easy way to speed up fat loss, burn 500 more calories a day (which is 1 extra pound a week), increase your potential lifespan, reduce your chance of disease, all without excessiv…
Ep 33: Sustainable Weight Loss, Emotional Awareness, and the Dieting Mindset with Paul Salter
Joining me on the show today is Paul Salter, a Registered Dietitian (RD) and Sustainable Weight Loss Expert. Since 2013, he’s personally coached over 1,500 women to lose 20 pounds or more and KEEP IT…
Ep 32: Fix Your Nutrition for a Healthy, Balanced Lifestyle with Tyla Serro
Tyla Serro joined us live in the Wits & Weights Facebook Group to share her journey. She was my first interview guest (back in Episode 17), before we started working together on her nutrition plan, a…
Ep 31: Hormones and Weight Loss During Perimenopause with Karen Martel
I am extremely excited for today’s guest, Karen Martel, not only because of her work in women’s fat loss and hormones but her genuine passion for helping others, which comes through on her podcast an…
Ep 30: Stop Overeating, Binge Eating, and Obsessing Over Food with Dr. Glenn Livingston
Dr. Glenn Livingston is a veteran psychologist and was the long time CEO of a multi-million-dollar consulting firm for Fortune 500 clients in the food industry. You may have seen his (or his company’…
Ep 29: Science Says - Diet (Calorie Deficit) vs. Exercise (Cardio) for Fat Loss
This is another "Science Says" episode, where we break down a single recent article relevant to the fitness (lifting, nutrition, health) industry and strategies you can apply right away based on what…
Ep 28: Body Composition for Health and Performance (From Overweight or Skinny Fat to Lean)
Whether you’re trying to lose weight, get healthier, increase strength or performance, or just look and feel better in your body, improving your body composition is the path to overall health.
Body co…
Ep 27: Build Muscle and Perform Better Using Effective Training and Program Design with Eric D'Agati
Eric D’Agati joins me to talk about training.
Eric has spent over 20 years in the fitness industry as a coach, trainer, and instructor. Each year, he travels around the world teaching and speaking to …
Ep 26: Ageless Running and Fat Loss Strategies for Sustainable Fitness with Louise Valentine
Today I am joined by Louise Valentine to talk about how to achieve sustainable fitness goals by doing less rather than more, how to work WITH our physiology and not against it, how to optimize health…
Ep 25: Lose 30 Pounds (or More) the Right Way and Keep it Off
What if you have significant weight to lose—around 30 pounds or more?
Most people have no problem losing weight . . . in the short term. What usually follows is a rebound, usually because calories or …
Ep 24: How to Distribute Protein for More Muscle Mass
This is our first "Science Says" episode, where we break down a single recent article relevant to the fitness (lifting, nutrition, health) industry and strategies you can apply right away based on wh…
Ep 23: How to Minimize Fat Gain and Get Lean with Cuts and Bulks
If you could be in a calorie surplus for three-quarters of the year and constantly get leaner, would that appeal to you?
Today’s topic is something that ended my many, repeated unproductive cycles of …
Ep 22: How to FINALLY Achieve (and Keep) Your Fat Loss and Fitness Results
This episode is all about achieving LASTING results: finding that place where you no longer have to yo-yo diet, jump from one program to another, or feel like the only way to success is severe calori…
Ep 21: 21 Ways to Measure Progress and Crush Your Fitness Goals
How do you know when you’ve reached your goal?
If you’re trying to lose 20 pounds, do you just instinctively change your eating behaviors and eventually magically arrive at your target weight? If you’…
Ep 20: Hitting Your Fitness and Nutrition Goals While Traveling or Busy
In this episode, we’re talking about what to do with your carefully-honed, consistent, so-far-successful training and nutrition plans when you go on vacation!
Summer’s here, and despite exorbitant gas…
Ep 19: Integrating Martial Arts for Functional Strength and Lifelong Fitness with Ken Caputo
Today we have another special interview guest!
Ken Caputo is a lifelong athlete who eventually found his way to strength training in his late 30s—something he and I have in common!
From an early age, h…
Ep 18: 25 Ways to Improve Sleep (The Missing Ingredient to Nutrition and Recovery)
Today’s topic may not seem exciting, but it could be the critical missing ingredient to your nutrition and recovery, whether everything else is dialed in or not.
I’m talking about sleep: too little sl…
Ep 17: How to Get Stronger and Smarter in Less Time with Powerlifter Tyla Serro
I have the honor of hosting a very special guest, Tyla Serro, for the first ever interview on this podcast. Tyla is not only an engineering colleague of mine—we work for the same aerospace company—sh…
Ep 16: Overcoming Pain, Injury, or Surgery to Build Strength and Recover Quickly
Last year, I went under the knife for a microdiscectomy, a type of minimally invasive spine surgery where a portion of a herniated disc is removed using microsurgical tools.
In this episode, I share m…