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 15: Maximize Your Lifting Sessions: Warmups, Supersets, Rest Periods, and More
Let’s say you’re a busy, working professional, perhaps in your 40’s with a family, a mortgage, and a high-stress job. But you want to improve your health through lifting and nutrition. That’s why you…
Ep 14: Avoid These Common Mistakes That Sabotage Your Fat Loss Goals
As a follow-up to the last episode on losing weight without losing muscle, I want to address the frustration many of us have experienced with either not being able to lose weight or hitting a plateau…
Ep 13: Losing Weight Without Losing Muscle
The last episode covered why gaining weight while training hard is an effective way to get lean by packing on muscle, increasing metabolism, and making it easier to lose fat later.
Today we’re tacklin…
Ep 12: Gaining Weight to Get Lean
It seems that everyone wants to get “lean” these days. There’s almost an obsession with six-pack abs, visual muscularity, and thinness if you’re to believe the legions of fitness influencers who appe…
Ep 11: Your First Year of Lifting (Doing What Matters)
You decided to get stronger, improve your body composition, and become more healthy. You selected a simple but effective barbell-based strength training program and committed to consistent training. …
Ep 10: Focus on These 7 BIG Priorities for Strength and Fitness
Sometimes advice from the fitness industry can be overwhelming. There are so many ways to program your lifting, eat your food, and meet your goals that we often get lost in the small details.
At the e…
Ep 9: 10 Fitness and Nutrition “Facts” I Changed My Mind About
Today I share some helpful and sometimes counterintuitive things I’ve learned over the last year about fitness and nutrition that either changed my mind or were completely new to me.
As a forty-someth…
Ep 8: Build the Ultimate Home Gym to Make Gains, Save Time, and Be Consistent
One of our big goals on this podcast is sustainability and consistency, and the whole process of going to the gym is a huge barrier for many of us.
The hassle of preparing your clothing, gym bag, nutr…
Ep 7: My Journey to More Physical and Mental Strength and Fitness
I had the pleasure of being on another podcast a few months ago called Finding Your Strength Radio Powered by Romeo Athletics, where I was interviewed by Andrew Romeo. He’s an excellent host, experie…
Ep 6: Set Your Fitness and Nutrition Habits on Autopilot for Effortless Fat Loss
Today we wrap up our foundational series by diving into some practical strategies, tools, and life hacks to set your fitness and nutrition habits on autopilot.
If you’re at all familiar with the autop…
Ep 5: How to Diet Without Being "On" a Diet
Today is the DIET and NUTRITION episode, one of my favorite topics. Although this IS a podcast focused on lifting and getting strong, what you eat—and more importantly, HOW MUCH you eat—plays a huge …
Ep 4: The Truth about Metabolism, Cardio, and Fat Loss
Today we’re focusing on the “calories out” side of energy balance with a discussion of metabolism, as well as whether and how we can manipulate this “calories out” side of the equation.
We will not di…
Ep 3: Why is Strength so Important?
Today’s episode is all about the “S” word—STRENGTH. What is it, why is it important, and how to get it.
If you’re listening to this podcast, it’s a safe bet that you have some sort of fitness related …
Ep 2: How to Choose a Strength Training Program
This is the episode where we lay out our fitness philosophy and give you steps to take action right away.
Strength training is by far the most effective way to increase muscle mass, boost your metabol…
Ep 1: Let's Get Strong Together
Welcome to the very first episode of Wits and Weights: Strength Training for Skeptics.
If you’re a skeptical, critically-minded person like me, you’ve probably gotten tired of what the modern-day so-c…
Wits & Weights Podcast Trailer
In this trailer episode, Philip (@witsandweights) talks about the Wits & Weights podcast.
If you're skeptical of the fitness industry and want to learn more about using strength training and sustainab…