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
- 518
- Years Active
- 2021 - 2025
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…
You’re Doing Everything Right… So Why Is Your Body Stuck? (Adam Badger) | Ep 304
You’re tracking your macros, crushing your lifts, and doing everything right. So why aren’t you seeing results? What’s holding you back?
I bring on Adam Badger to dig deep into how stress can complete…
The Hidden Triggers Making You Overeat Without Realizing It (Sarah Krieger) | Ep 303
Get the other part of this conversation on Sarah's podcast "Don't Call Me Skinny" to hear Philip discussing the data/systems side of emotional eating
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Ever find yourself demolishing a pint of ice cre…
Metabolism Slowing Down with Age? What is REALLY Happening (and How to Reverse It) | Ep 302
Join Wits & Weights Physique University with 2 weeks FREE + your first challenge free
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Discover whether your metabolism actually slows down with age and what's really causing those body composition c…
How Strength Training Enhances Mental Toughness and Reduces Stress (Amanda Nigg) | Ep 301
Download my free Fat Loss & Muscle Gain Nutrition guide to setup your calories, macros, meal timing, and more to eliminate the guesswork and improve your physique and body composition.
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Feeling overwh…
Epic Q&A - 30 Nutrition & Training Questions Answered with Spartan Efficiency | Ep 300
Submit your question and get featured on a future Q&A or dedicated episode or go to witsandweights.com/question
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It's our 300th episode, so we're doing an epic Q&A!
Like King Leonidas facing the Pers…
Your Macro Tracking App is Too "Dumb" for Real Fat Loss (or Muscle Gain) | Ep 299
Try MacroFactor for free with code WITSANDWEIGHTS.
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Meticulously tracking your food but still not seeing results? You're not alone—and it's probably not your fault.
Most calorie tracking and food log…
Does Cycle Syncing Your Workouts & Nutrition Actually Work? (Jillian Greaves) | Ep 298
Download my new Strength Training for Hormone Health guide to optimize hormones, boost your metabolism, and maintain muscle mass for life.
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Does your menstrual cycle impact how you should train and ea…
Strength vs. Hypertrophy (The 65% Threshold for Lifters Chasing PRs vs. Muscle Size) | Ep 297
Download a FREE set of 8 strength and physique-focused workout programs from Physique University for 3 vs. 4 days, novice vs. intermediate, a built in log, form videos, and exercise substitutions for…
The Most CRITICAL Skill for Sustainable Fat Loss | Ep 296
Get 2 weeks free + your first trial in the Physique University, the program that helps ambitious individuals master the approach discussed in this episode with personalized guidance and community sup…
How Melanie Dropped From 24% to 16% Body Fat (and Still Got Stronger) | Ep 295
Book a FREE 15-minute Rapid Nutrition Assessment to audit your training and nutrition strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.
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When You CAN "Eat More to Lose Weight" (for Fat Loss) | Ep 294
Join Wits & Weights Physique University for a custom nutrition plan incorporating these volume-maximizing strategies. Get 2 weeks free to try it out. If you're not sure it's for you, email me at phil…
7 Benefits of Sprinting to Lose Fat (And Why It Beats Cardio, Especially for Lifters!) | Ep 293
You Don't Need a Coach for Macros or Meal Plans | Bonus
Get your first challenge free plus 2 weeks full access (also free) to Wits & Weights Physique University (WWPU) plus a custom nutrition plan, live coaching calls, monthly workout programs and challen…
Why Women NEED to Bulk for Long-Term Strength and Longevity (Niki Sims) | Ep 292
Download my free Strength Training for Hormone Health guide to optimize your hormones, boost your metabolism, and maintain muscle mass for life.
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Are you worried that lifting heavy will make you "too …
10 Reasons Muscle Burns Even More Calories Than You Think (Thermal Mass) | Ep 291
Get your free Muscle-Building Nutrition Blueprint at witsandweights.com/muscle to optimize your nutrition for maximum muscle growth while minimizing fat gain.
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You've heard that a pound of muscle bur…
What Happens to Macros (Carbs, Fats, and Protein) Inside Your Body? | Ep 290
Join the Wits & Weights Facebook group where this question originated and connect with like-minded people who are focused on evidence-based nutrition and training. Click here to join
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If you've been …
Warning! Before You Hire a Fat Loss Coach (or Join a Nutrition or Weight Loss Program) | Bonus
Need a plan + accountability to lose 10-30 lbs of fat?
Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coa…
How Cassandra Lost 11 Lbs Fat in 12 Weeks (While Building Muscle & Eating Carbs) | Ep 289
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 t…
What Your HRV Numbers Actually Mean (Resonance Theory) | Ep 288
Submit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/question
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Confused about what those HRV numbers mean on your wearable device? Or if they ev…