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
Eat More of THESE Mood-Boosting Foods for Everyday Happiness (Dr. Sarah Ballantyne) | Ep 241
📲 Download your free Nutrition 101 Guide to Body Composition to master your nutrition plan for sustainable fat loss, muscle gain, and improved health, plus support your workouts, or go to witsandweig…
Stop Switching Exercises Until Changing THIS First (Tolerance Analysis) | Ep 240
To build your best physique through proper exercise technique (including free form video checks!), join our free Facebook community at facebook.com/groups/witsandweights
Are you quick to abandon exerc…
Election Day Bonus - You Have Two Choices... for Strength and Muscle (Volume vs. Intensity)
What if the key to maximizing your strength and muscle is based on how you vote?
No, not for president or your local politicians, but between two important choices:
Volume vs. Intensity
Let's settle the…
The Lifter’s Guide to BFR Training for Muscle Growth, Rehab, and Recovery | Ep 239
Are you curious about blood flow restriction (BFR) training but unsure how to get results? Or have you tried it and felt it fell short of expectations?
Philip (@witsandweights) dives into a complete,…
Injury-Resilient Training for Lifetime Strength and Muscle (Dr. Jordan Feigenbaum) | Ep 238
Are nagging injuries and joint pain holding back your progress in the gym? Are you concerned about lifting as you get older, or simply want to stay strong for life?
Philip (@witsandweights) connects …
Is Excess Protein Turned Into Sugar and Fat? (Input-Output Systems) | Ep 237
Is that scoop of protein powder helping you build muscle, or is it just being wasted and turned into sugar and fat?
Today, we're using the engineering concept of Input-Output Systems to bust this com…
4 Ways to Increase Your Metabolism by 500 to 1000 Calories per Day | Ep 236
Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit?
Philip (@witsandweights) shares simple, effective ways to help you burn an extra 500-1,00…
Bonus - How I Optimize Fitness and Health Over 40 to Turn Back the Clock (44th Birthday Reflection)
To celebrate my 44th birthday, I find myself reflecting on the winding road to health and wellness, sharing my deepest (but not darkest) thoughts with all of you!
In this completely unscripted, rambli…
How Blood Flow Restriction (BFR) Builds More Muscle Using Less Weight (Nick Colosi) | Ep 235
Are you an experienced lifter looking for new ways to boost muscle growth, improve recovery, and stay injury-free? Have you heard about blood flow restriction (BFR) training but aren’t sure how it ca…
Never "Fall Off Track" Again with Your Fitness or Fat Loss (Risk Management) | Ep 234
Are you constantly "falling off track" with your fitness or fat loss goals?
Life has a way of throwing curveballs at our carefully laid plans. Illness, work stress, family emergencies, or unexpected t…
Metabolic Inflexibility After Extreme Dieting & Weight Loss on 'The Biggest Loser' | Ep 233
Have you ever wondered why crash diets seem to backfire, leaving you worse off than before? Do crash diets seem to set you up for failure instead of long-term success? What if there’s a smarter, heal…
Weird Q&A - Negative Calorie Foods, Muscle Shock & Confusion, Late-Night Eating and Weight Gain
Welcome to another Weird Q&A, where I answer 3 offbeat questions about health and fitness (nutrition, training, mindset).
If you like these episodes, send me a text message!
Today's questions:
- Can you l…
Microscopic Muscle Growth for Huge Gains (Justin Cottle) | Ep 232
Have your muscle gains stalled? Do you struggle to build muscle as fast as others despite your best efforts in the gym?
Philip (@witsandweights) connects with anatomy expert Justin Cottle to dive deep…
Here's Why Your Diet SHOULD Be Restrictive for Fat Loss (Design of Experiments) | Ep 231
"You don't need to restrict your diet to lose fat."
How many times have you heard that? Yet you're still not seeing results.
Here's the truth: some level of restriction in your diet isn't just helpful …
How to Find Fitness Motivation When Nothing Seems to Work | Ep 230
Are you having trouble staying motivated with your fitness goals? Do you start strong, only to lose momentum after a few weeks? Are you wondering why discipline and willpower never seem to be enough?
…
Bonus Q&A - More Protein vs. More Carbs, Is Creatine Worth It for Muscle?
We're answering 2 questions from the Wits & Weights Facebook group:
- Should I lower my protein to get more carbs (or vice versa), especially during a muscle-building phase?
- Does creatine really make muc…
The 5 Stages of Fitness Over 40 (Allan Misner) | Ep 229
Are you over 40 and frustrated by slow progress in your fitness journey? Do you find it harder to build muscle, lose fat, or maintain energy levels like you used to? Do you need help creating a susta…
Why Bodybuilders and Marathon Runners Train SO Differently (Critical Path Method) | Ep 228
Are you training for the wrong outcome?
Are you working hard, going to the gym, but things aren't quite lining up for your physique and body composition goals?
Imagine a fitness plan where every effort…
7 Surprising BMR Facts (Your Metabolism Isn't Broken) | Ep 227
Is your metabolism holding you back from achieving your fitness goals? Do you ever wonder why your progress slows down despite your best efforts? Why do some people seem to burn more calories than ot…
Weird Q&A - Survive on Protein Only, Spicy Foods Burn Fat, Sleep Less Perform Better?
The last "Weird Q&A" was so popular we're doing another one!
In Weird Q&A, I answer 3 offbeat questions about health and fitness (nutrition, training, mindset).
If you like these episodes, send me a te…