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
Why Food is NOT the Problem When Your Diet Falls Off Track (Ali Shapiro) | Ep 271
Do you feel trapped in a cycle of dieting and frustration? Why do your best efforts with food seem to fail when it matters most? Is it possible that your food struggles are about something deeper tha…
The 6-10 Biofeedback Model for Faster Fat Loss (Balanced Scorecard) | Ep 270
Book your FREE 15-minute Rapid Nutrition Assessment and get personalized guidance on which metrics to track for your situation.
Take the 2025 Podcast Listener Survey to share your feedback and enter f…
How to Eat Thousands of Calories to Gain Muscle and Weight (Not Just for Hardgainers) | Ep 269
Download my free Muscle-Building Nutrition Blueprint for the exact steps to structure your diet, calorie surplus, macros, and more to gain muscle at the optimal rate while minimizing fat gain or go t…
The Secrets to Smarter Training and Nutrition in 2025 | Bonus
Take the 2025 Podcast Listener Survey now to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University. Let me know what YOU want to see on the show this ye…
Dynamic Resistance Using Tonal vs. Free Weights for Muscle Gain (Troy Taylor) | Ep 268
Download my free Progressive Overload Guide to learn how to gain muscle, strength, and performance like never before.
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How can dynamic resistance change the way you build muscle? Are free weights hold…
The 3 Million Steps Challenge for Massive Fat Loss in 2025 (Compound Effect) | Ep 267
Join our free Facebook group to connect with others taking the #3MillionSteps2025 Challenge challenge!
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Are you struggling to lose that last bit of fat?
Research shows hitting the right number of dail…
6 Ways to Lose Fat in 2025 (Using Science-Based Methods) | Ep 266
Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)
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Struggling to shed fat without sa…
Lose Fat and Win $50K in 2025 (New Year's Transformation Challenge)
Want to kickstart your 2025 transformation AND have a chance to win big?
MacroFactor just announced their $100,000 New Year's Transformation Challenge, with a $50,000 grand prize and 100 additional $…
Why Stress & Cortisol Are Destroying Your Fat Loss and What to Do About It (Molly McNamee) | Ep 265
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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Why does …
25 New Year's Ideas to Lose Fat, Gain Muscle, and Boost Your Metabolism (Lateral Thinking) | Ep 264
Join our FREE Wits & Weights Facebook group to get a downloadable PDF guide of the 25 creative strategies in this episode... and connect with like-minded people who use evidence-based principles to o…
The Beginner's Guide to Shedding Body Fat Without Losing Muscle | Ep 263
Get your FREE Macros 101 for Body Composition Guide to master your macros and calorie intake for fat loss, muscle gain, and better health, including workout nutrition for performance and recovery and…
Fat Loss Q&A - Best Time to Work Out, Raw vs. Cooked Calories, Fasted Cardio to Lose Fat
Join our free Facebook group to ask a question and get resources like masterclasses, live Q&As, free guides, and community support
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Welcome to the final Q&A of the year, where I answer 3 questions ab…
3 Proven Strategies to Master Body Recomposition (Lose Fat and Gain Muscle) | Ep 262
Try MacroFactor FREE with my code WITSANDWEIGHTS.
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This is a replay of Ep 166. Originally aired on April 23, 2024 as: The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same…
The Smarter Approach to Fat Loss Beyond Calories and Cardio | Ep 261
Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build mus…
The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025 | Ep 260
Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)
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Stuck in a bulking and cutting lo…
The DNA-Based Diet That Uses Epigenetics to Personalize Your Health (Dr. Matt Dawson) | Ep 259
Book a FREE 15-minute Rapid Nutrition Assessment to personalize YOUR strategy for fat loss, muscle gain, and physique development, giving you a 3-step action plan in a fast-paced 15 minutes.
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Could yo…
How Tinsel the Elf Defeated Doubt with Perfect Form (A Holiday Tale of Strength vs Shadows) | Ep 258
Something sinister lurks in the woods around Strong Point, draining elves of their strength, energy, and most terrifyingly... their ability to train close to failure.
When a mysterious Shadow Wraith b…
The Most UNDERRATED Fat Loss Secret Making You FATTER (and Sabotaging Muscle Gain Too) | Ep 257
Download my free Muscle-Building Nutrition Blueprint to structure your nutrition for optimal muscle gain while minimizing fat gain (or go to witsandweights.com/free)
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Are you stuck in a cycle of const…
Does YOUR Doctor Lift Weights? (Dr. Spencer Nadolsky) | Ep 256
Download 8 free workout programs for strength and physique, novice and intermediate, 3 and 4 days, full gym and limited equipment, with exercise videos and substitutions or go to witsandweights.com/f…
My Experiment with Peptides (BPC-157) for Shoulder Recovery (Confounding Variables) | Ep 255
Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build mus…