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
Calories Are Not “Real” | Ep 339
Get your free Nutrition 101 guide at witsandweights.com/free to understand the fundamentals of nutrition without getting lost in the weeds, including how to set up energy balance, macronutrients, and…
Who Cares How Strong You Are? | Ep 338
Join my free email list for exclusive mindset content or go to witsandweights.com/email
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That crushing moment when you see someone warming up with what you consider your max lift. We've all been ther…
Forget Motivation and Do THIS for Consistent Workouts and Fat Loss (Jenn Trepeck) | Ep 337
Join Physique University (free for 2 weeks) to get a custom nutrition and lifestyle plan with the simple steps to start engineering your ideal physique, plus weekly coaching to commit, take action, a…
The REAL Triggers of Chronic Inflammation | Ep 336
Join our free Facebook community at facebook.com/groups/witsandweights
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Tired of the inflammation fear-mongering? Stop obsessing over "toxic" foods and learn what actually drives chronic inflammation…
5 Steps to Overcome Menopause Weight Loss Resistance | Ep 335
Grab your free Menopause Fat Loss Over 40 Guide to get the complete evidence-based strategy for navigating fat loss during this transition
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Struggling with unexplained weight gain during perimenopaus…
Q&A - Walking for Fat Loss, Fewer Carbs for Heavy Lifts | Bonus
Can walking alone get you to your fat loss goals? Should you tweak your nutrition on heavy lifting days versus lighter training sessions?
This bonus Q&A episode tackles two questions in the Wits & Wei…
The Biggest Training Mistakes After Novice Progression (Starting Strength CEO Nick Delgadillo) | Ep 334
Get your free Muscle-Building Nutrition Blueprint to optimize your diet and tracking so you have the energy and recovery to maximize your lifting
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Why did your strength gains stall, and what can you a…
Is Fiber Useless? The Carnivore Diet Thinks So | Ep 333
Grab your FREE Nutrition 101 Guide for Body Composition to build a flexible, evidence-based approach to eating that supports your physique goals without restriction or dogma:
https://www.witsandweight…
Can You Spot Reduce Belly Fat (and Other Stubborn Areas) After All? | Ep 332
Submit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/question
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Tired of hearing "spot reduction is impossible" while still struggling with stubb…
Is THIS the Ideal Protein Bar for Lifters and Athletes? | Ep 331
Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good!
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How do you know what’s actually in your protein bar? Could sweet potato be …
The Blue Zone Hoax (and Other Diet Myths That Won’t Make You Live Longer) | Ep 330
Join the Wits & Weights Facebook Group for evidence-based support and community, plus live Q&As and exclusive content
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Learn about one of the biggest nutrition hoaxes of our generation - the famed Bl…
Progressive Overload (Plus the Protein Giveaway Winner) | Bonus
Register FREE for today's live workshop on Progressive Overload by joining Wits & Weights Physique University (WWPU). Get your first 2 weeks free, including today's free training, this month's challe…
Lean Bulk to Gain Muscle at 68 Despite Shoulder Issues | Ep 329
Join WWPU (Wits & Weights Physique University) to get a tailored nutrition and training system to lose fat and build muscle (at any age) - first two weeks free:
https://witsandweights.com/physique
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"Y…
Can You Eat "Clean" Without Food Guilt in an Ultra-Processed World? (Alana Bonnemann) | Ep 328
Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good!
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Are you stuck in a cycle of guilt every time you eat something “off plan”? …
Lose Fat vs. Burn Fat (Randle Cycle, Low-Carb, and Fasted Training) | Ep 327
⭐ Leave a 5-star review on Apple Podcasts (by May 31) for a chance to win a free protein supplement in our monthly giveaway!
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Confused about "fat burning" versus actual fat loss? Learn why you can be…
The 3+3 Model of Optimal Fat Loss | Ep 326
Download my free Nutrition 101 for Body Composition guide to implement these principles with exact calorie and macro targets:
https://www.witsandweights.com/free/nutrition-101-guide
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Tired of regainin…
The 98% Success Method to Go Alcohol-Free and Get Lean (James Swanwick) | Ep 325
Join Physique University (free for 2 weeks) to engineer your best physique using our science-based fat loss and muscle-building blueprint.
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Do you feel like alcohol helps you relax? What if it’s quiet…
How the "Weekend Diet" Accelerates Fat Loss and Preserves More Muscle (Strategic Refeeds) | Ep 324
Download the FREE Precision Fat Loss Guide to choose one of 6 strategies designed for your experience, goals, and lifestyle:
witsandweights.com/free
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What if shifting WHEN you eat could accelerate you…
Why Perimenopause Fat Loss Feels Harder After 40 (Brooke Davis) | Ep 323
Get the other side of this powerful conversation on Brooke’s podcast ”Fitness Simplified,” where she interviews Philip on the muscle and metabolism side of perimenopause fat loss.
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Are you over 40, d…
My Escape from Low-Carb Diets to More Energy, Muscle, and Fat Loss | Ep 322
Join our FREE Wits & Weights Facebook group to connect with other listeners who are applying these evidence-based approaches to their fitness journey (or search “Wits & Weights” on Facebook)
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Have you…