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
- 520
- Years Active
- 2021 - 2025
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…
10 Intermittent Fasting Myths That Need to Die | Ep 254
Download my free Nutrition for Body Composition guide to setup your nutrition for fat loss without intermittent fasting. Discover how to master your macros, optimize your workout nutrition, and devel…
Introducing: Nutrition Science Daily
Follow Nutrition Science Daily, our brand new 5-minute daily morning podcast delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET.
The first 5 epi…
Modern TRT Is Broken (How to Fix Your Testosterone) with Ali Gilbert | Ep 253
Download my free Nutrition for Body Composition Guide to set up your calories and macros for fat loss, muscle gain, better health, improved workout nutrition, and recovery, and a sustainable approach…
Why Women Over 50 NEED To Lift Heavy Weights in Menopause | Ep 252
Join our FREE Wits & Weights Facebook group for live Q&A, community, and more!
—
Surprise... it's our first dramatized mythbusting story! Thanks listeners for voting on this special format for today's …
Counting Calories for Weight Loss vs. Tracking What Matters for Fat Loss | Ep 251
Join Wits & Weights Physique University and get courses, coaching, community, and live masterclasses to build a sustainable system for your ideal physique (fat loss, muscle building, and metabolism)!…
Can THIS Natural Sweetener Reduce Belly Fat?
This is an early release of Episode 1 of Nutrition Science Daily, a brand new 5-minute daily morning podcast from Wits & Weights delivering you the latest in nutrition, fat loss, and health science. …
3 Simple Ways to Beat Holiday Season Weight Gain Without Giving Up Your Favorite Foods | Bonus
Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workout…
Your Macros and Training Plan Mean Nothing Without THIS (Kevin Palmieri) | Ep 250
Ready to match your effort to your physique goals? Get evidence-based strategies that work by joining my FREE email list at witsandweights.com/email
—
Are you training hard but feel like you're getting…
The #1 Reason to Eat More Carbs (Material Elasticity) | Ep 249
Download my free muscle-Building Nutrition Blueprint (free and newly updated) to optimize your carb intake for maximum muscle growth
—
If you've been told that protein is all you need to protect your h…
Weird Q&A - Turkey Tryptophan Sleepiness, Weight Gain from Food Smells, Pumpkin Pie Pre-Workout
Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workout…
How Social Media and TikTok Are Putting Your Health At Risk | Ep 248
Try our new FREE calculators for Energy Expenditure (TDEE) for fat loss and muscle building, body fat percentage, and more at witsandweights.com/calculators
__
Is mindless phone scrolling harming your …
My Favorite Lifting App for Evidence-Based Workouts (Michael Liu) | Ep 247
Download Boostcamp for free (use code witsandweights) and get instant access to 70+ workout plans from evidence-based coaches, or go to boostcamp.com/#witsandweights.
—
Do you struggle with program hop…
Not Another Thanksgiving Fat Loss Podcast! (Entropy from the Holiday Chaos) | Ep 246
Download my free guide to eating out, traveling, parties, and more or go to witsandweights.com/free to navigate the chaos of holidays and dining out
—
Tired of stressing about holiday food choices and …
Osteoporosis and Barbells (How Lifting Weights Prevents Bone Loss) | Ep 245
Join my FREE mailing list at witsandweights.com/email to learn more about lifting weights, workout programs, and tips for strength training and building muscle!
—
Could lifting heavy weights be the key…
Why Training Too Much Is Killing Your Muscle Gains (Natural Bodybuilder Jeff Alberts) | Ep 244
Download the free Progressive Overload guide or go to witsandweights.com/free to learn about progressive overload, why it’s important, and how to use it to maximize your muscle gains.
—
Are you pushing…
7 Sleep Quality Metrics You NEED to Track for Faster Gains and Fat Loss (Root Cause Analysis) | Ep 243
Join Physique University
—
Your wearable says you got 8 hours of sleep, but you're still waking up exhausted. Your sleep efficiency looks good, but your energy levels tell a different story.
Learn the 7…
You Can Build Muscle FASTER Than We Thought (Without More Fat Gain) | Ep 242
📲 For the exact steps to set up your next bulking phase for substantial muscle gains, download my free Muscle-Building Nutrition Blueprint (updated for 2025) or go to witsandweights.com/free.
Can you…
Weird Q&A - Burn Calories Fidgeting, Horror Movies for Fat Loss, Build Muscle Once a Week
→ Join Physique University
Welcome to another Weird Q&A, where I answer three offbeat questions about health and fitness, covering nutrition, training, and mindset. Have a weird question you'd like an…