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
The Hidden Roadblock That Stalled My Metabolism and Fat Loss (Critical Path) | Ep 321
Love the podcast? Support the show (for as little as $3/mo) and keep it completely ad-free with no "hidden" episodes! Go to:
https://www.buzzsprout.com/1870546/support
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If you're struggling with fat l…
Strength Training with Back Problems (Lifting "Heavy" in Midlife) | Ep 320
Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question
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If you have back issues, you might think heavy lifting isn't for you.
Millions of people s…
How She Lost 100 Pounds in Perimenopause and is Building Muscle Over 40 | Ep 319
Join WWPU (Wits & Weights Physique University) to learn evidence-based approaches to building muscle and losing fat at any age. From strategies for women during peri/postmenopause to step-by-step sys…
Lose 3-7 Pounds in 2 Weeks for Summer (Rapid Fat Loss is Not for Everyone!) | Bonus
Sign up for the Fat Loss Blitz challenge to lose 3-7 pounds of fat in 2 weeks for the summer: http://witsandweights.com/physique
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Is there a FASTER way to lose fat without sacrificing your hard-earne…
How to Build Muscle Despite Injuries and Limited Mobility | Ep 318
Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question
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Ever feel like your strength training goals are slipping away because of nagging injuries …
Using Data to Break Free from Emotional Eating Patterns | Ep 317
Ever wonder why you keep eating when you're not actually hungry?
The battle between emotions and rational decisions plays out most visibly in our eating habits, causing you to go "off track" (and som…
Can You Prioritize Health & Longevity and Still Build a Strong, Lean Body? (Anna Clough) | Ep 316
Get the other part of this conversation on Anna’s podcast “Get Strong and Healthy” where Philip breaks down how to train for aesthetics without sacrificing your health.
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Are you healthy just because …
Should You Lose Fat, Build Muscle, or Maintain? (Nutrition & Training Audit) | Ep 315
Book your FREE 15-minute Rapid Nutrition Assessment (not a sales pitch) and have me personally audit your training and nutrition approach or go to witsandweights.com and click "Free Nutrition Audit"
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Your Secret Weapon for Fat Loss is NOT a Calorie Deficit or Macros | Ep 314
Is fat loss really made in the kitchen (combined with strength training)?
Or do we have it backward?
This episode examines why building muscle must be your first priority for any successful physique tr…
When "Putting in the Reps" Doesn't Work | Bonus
→ Join Physique University: https://physique.witsandweights.com/
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The advice to "just put in the reps" sounds motivating, but does it always work?
Today I'm sharing something interesting, something sa…
10 Fat Loss Myths the Fitness Industry Keeps Selling (Isaiah Mitchell) | Ep 313
Get the other part of this conversation on Isaiah’s podcast “Fat Loss Forever” to hear Philip expose 10 more myths!
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Think fasting fixes everything? That carbs are the enemy? Or that intuitive eating…
Why It's Perfectly OK to Chase Aesthetics (Lose Fat to Get Lean, Healthy, AND Happy) | Ep 312
Join Wits & Weights Physique University and get 2 weeks free plus access to your first challenge. Transform your physique in a way that optimizes both health and aesthetics with a personalized nutrit…
Are Low-Carb Diets Spiking Your Cortisol and Tanking Your Metabolism? | Ep 311
Download your free Nutrition 101 for Body Composition guide at witsandweights.com/free to learn exactly how to set up your macros (including CARBS!), calories, and meal timing to support your metabol…
Build Your Complete Home Gym for Under $1,000 | Bonus
Get my free Ultimate Home Gym Guide with exact equipment recommendations, budget breakdowns, and sample layouts: https://www.witsandweights.com/free/ultimate-home-gym-guide
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Imagine waking up, throwi…
Can You Lose Fat Without Tracking Macros? (Christina McClurken) | Ep 310
Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.
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Is macro …
How to Lose Fat and Gain Muscle WITHOUT Bulking or Cutting (Jeff Hoehn) | Ep 309
Get the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recomposition
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Can you lose fat and build muscle at…
Preserving Muscle on GLP-1 Weight Loss Medications (or Rapid Fat Loss) | Ep 308
Get your free 15-minute Rapid Nutrition Assessment to identify your biggest nutrition challenge and get a personalized action plan to optimize your approach, whether you're considering GLP-1s, curren…
How Women Can Build More Muscle and Gym Confidence (Holly Baxter) | Ep 307
Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.
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Are you p…
Does the Perfect Fat Loss Plan Exist? (Black vs. Blue Line) | Ep 306
Get your free 2-week trial of Physique University where I teach a complete system for transforming your body using evidence-based strategies and engineering principles. Go to witsandweights.com/physi…
8 Fat Loss Strategies if Your Metabolism is Really Low | Ep 305
Get your free Nutrition 101 for Body Composition guide to setup your diet, calories, macros, meal timing/frequency, and more for fat loss, muscle building, and maintenance or go to witsandweights.com…