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
- 522
- Years Active
- 2021 - 2025
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…
Should You Lose Those Last 5-10 Pounds? (Nutrition & Training Audit) | Ep 287
To book your own FREE 15-minute Rapid Nutrition Assessment (not a sales pitch) and have me personally audit your training and fat loss approach, visit https://witsandweights.com/free-call
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Trying to …
The Solution to Menopause Belly, Metabolism, and Bone Loss? | Bonus
→ Follow Nutrition Science Daily in your favorite podcast app or go to https://creators.spotify.com/pod/show/nutrition-science-daily
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Enjoy this bonus episode from the Nutrition Science Daily podcast…
Walking vs. Running for Fat Loss and Longevity (Brad Kearns) | Ep 286
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 your …
What Is Your Muscle Gain Efficiency (MGE) Score? (The Bottleneck Effect) | Ep 285
Get FREE 2 weeks free + access to the MGE Calculator in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, wee…
My Hardest Bulk Ever (The Hidden "Energy Drain" When Your Metabolism Fights Back) | Ep 284
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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Learn how your metabolism can fight bac…
Are Low Bar Squats REALLY Needed for Strength and Size? (Andy Baker) | Ep 283
Download my free Progressive Overload Guide to maximize your progress in the gym and build strength and size.
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What if sticking to just one squat style is actually limiting your gains? Struggling with…
The ONLY Strength Standard You Need to Progress Forever (Control Systems) | Ep 282
Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, w…
Is Allulose the New GLP-1 Alternative to Weight Loss Drugs? | Ep 281
Submit your nutrition and training questions at witsandweights.com/question to get featured on the show
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Discover how a natural sugar called allulose is getting attention for potentially offering simi…
New Monthly Fat Loss Challenges Plus Big Changes Coming to the Podcast | Bonus
Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, w…
Make This ONE Change for Better Sleep, HRV, and Fat Loss (Dr. Peter Martone) | Ep 280
Download my free Better Sleep, Better Body guide to optimize your sleep for fat loss, body composition, and hormones
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Could your sleep position be holding you back from optimal recovery? You track y…
Why Your Stress Feels Out of Control (Nyquist Stability Criterion) | Ep 279
Book a FREE 15-minute Rapid Nutrition Assessment to identify your stress triggers and get a personalized 3-step action plan
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If your stress response feels stuck in overdrive where small triggers cau…
Lifting Weights vs. Hormone Replacement Therapy (HRT) for Fat Loss Over 40 | Ep 278
Join our free Facebook community to connect with others optimizing their nutrition and training.
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Can strength training alone help optimize your hormones after 40, or do you need homone replacement t…
Managing Autoimmune Disorders and Chronic Illness Naturally (Heather Gray) | Ep 277
Are you struggling with autoimmune symptoms that doctors keep dismissing? Are you tired of trying endless medications without seeing real improvement?
I bring on Heather Gray to share her remarkable …
Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276
Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android
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Should you weigh yourself daily?
Learn about an engineering concept called Signal-to-Noise ratio to explain …
The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275
Join our free Facebook community to connect with others optimizing their nutrition and training
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That hidden "4th macro" (beyond protein, fats, and carbs) might be the reason you're not seeing result…
Why Getting Stronger Makes Everything Better | Bonus
Learn about the importance of strength training for women over 40, navigating life's challenges, and the health and longevity benefits of progressive overload
A special look at the 3 biggest themes co…