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!
Episodes
Get your free Nutrition 101 guide at witsandweights.com/free to understand the fundamentals of nutrition without getting lost in the weeds, including how to set up energy balance, macronutrients, and calories in a way that actually makes sense
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"Calories don't exist, they're just made-up numbers."
"You don't eat calories, you eat food."
These statements have gained traction on social media, usually ...
Join my free email list for exclusive mindset content or go to witsandweights.com/email
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That crushing moment when you see someone warming up with what you consider your max lift. We've all been there.
Your confidence evaporates, and suddenly you're questioning everything about your training, your genetics, and your worth as a lifter. But what if this entire mindset is exactly what's holding you back?
Learn why your c...
Join Physique University (free for 2 weeks) to get a custom nutrition and lifestyle plan with the simple steps to start engineering your ideal physique, plus weekly coaching to commit, take action, and build momentum!
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Why wait for motivation to get healthy? What if that’s exactly what’s keeping you stuck, and there’s a better way forward?
I’m joined by Jenn Trepeck, host of Salad with a Side of Fries and an optimal health...
Join our free Facebook community at facebook.com/groups/witsandweights
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Tired of the inflammation fear-mongering? Stop obsessing over "toxic" foods and learn what actually drives chronic inflammation in your body.
While fitness influencers point fingers at gluten, seed oils, and nightshades, the real culprits are hiding in plain sight... and they're not what you think.
This episode dismantles the myths surrounding infl...
Grab your free Menopause Fat Loss Over 40 Guide to get the complete evidence-based strategy for navigating fat loss during this transition
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Struggling with unexplained weight gain during perimenopause or menopause? You're not alone, and it's not just "hormones and aging."
The menopause transition triggers a perfect storm of metabolic changes that go well beyond simple hormone fluctuations. Research shows us that ...
Can walking alone get you to your fat loss goals? Should you tweak your nutrition on heavy lifting days versus lighter training sessions?
This bonus Q&A episode tackles two questions in the Wits & Weights Facebook group in our monthly #AskPhilip live.
- Jasmine asked: “How long can I keep losing fat with walking alone, and how do I ease into strength training without tanking my energy or hormones?”
- John asked: “On heavy dead...
Get your free Muscle-Building Nutrition Blueprint to optimize your diet and tracking so you have the energy and recovery to maximize your lifting
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Why did your strength gains stall, and what can you actually do about it? Are you overtrained or just under-recovered? And when is it time to change the program, not your goals?
I’m joined by Nick Delgadillo, CEO of Starting Strength Gyms and host of the Stronger Is Better podcas...
Grab your FREE Nutrition 101 Guide for Body Composition to build a flexible, evidence-based approach to eating that supports your physique goals without restriction or dogma:
https://www.witsandweights.com/free/nutrition-101-guide
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The carnivore diet community claims fiber is unnecessary, even harmful. But what does the science actually say?
Learn why fiber does far more than "keep you regular," how eliminating it affe...
Submit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/question
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Tired of hearing "spot reduction is impossible" while still struggling with stubborn belly fat, love handles, or other problem areas?
Spot reduction (the idea that you can target specific fat deposits through isolated exercises) has long been dismissed as physiologically impossible. Yet many of us continue ...
Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good!
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How do you know what’s actually in your protein bar? Could sweet potato be the secret ingredient that changes the game?
I had a conversation with Tony and Lori, the husband-and-wife team behind Muscle Up Bars, the protein bars born from a dream and built for real performance. We talk about what sets t...
Join the Wits & Weights Facebook Group for evidence-based support and community, plus live Q&As and exclusive content
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Learn about one of the biggest nutrition hoaxes of our generation - the famed Blue Zones, where people supposedly live extraordinarily long lives due to their traditional diets and lifestyles.
When demographer Dr. Saul Justin Newman examined the data behind these celebrated longevity hotspots, what he discov...
Register FREE for today's live workshop on Progressive Overload by joining Wits & Weights Physique University (WWPU). Get your first 2 weeks free, including today's free training, this month's challenge, and all the other goodies to help you lose fat, build muscle, and build your ideal physique:
http://witsandweights.com/physique
We're announcing this month's podcast review giveaway toward the end of...
Join WWPU (Wits & Weights Physique University) to get a tailored nutrition and training system to lose fat and build muscle (at any age) - first two weeks free:
https://witsandweights.com/physique
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"You're too old to build muscle."
"With injuries like that, you should stop lifting weights."
Have you heard these discouraging statements from doctors, trainers, or well-meaning friends, either yourself ...
Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good!
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Are you stuck in a cycle of guilt every time you eat something “off plan”? Do food rules make grocery shopping feel like a minefield?
Alana Bonnemann, a naturopathic nutritionist and host of the Health After 30 podcast, joins me to talk about the rising culture of food fear and how to escape it.
We unpack why ...
⭐ Leave a 5-star review on Apple Podcasts (by May 31) for a chance to win a free protein supplement in our monthly giveaway!
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Confused about "fat burning" versus actual fat loss? Learn why you can be "burning fat" during workouts while not losing body fat.
Today I break down the difference between fat oxidation (using fat for fuel) and fat loss (reducing stored body fat) that most people misunderstand.
You'll...
Download my free Nutrition 101 for Body Composition guide to implement these principles with exact calorie and macro targets:
https://www.witsandweights.com/free/nutrition-101-guide
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Tired of regaining the weight or losing muscle every time you diet? Sick of feeling like garbage during fat loss phases?
Today I'm breaking down The 3+3 Model, a science-based framework for optimal fat loss that separates what you absolutely ne...
Join Physique University (free for 2 weeks) to engineer your best physique using our science-based fat loss and muscle-building blueprint.
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Do you feel like alcohol helps you relax? What if it’s quietly sabotaging your fitness, sleep, and focus?
I welcome James Swanwick, former ESPN anchor and founder of Alcohol-Free Lifestyle, and we talk about why so many smart, health-focused people still drink, even when they know it’s holding t...
Download the FREE Precision Fat Loss Guide to choose one of 6 strategies designed for your experience, goals, and lifestyle:
witsandweights.com/free
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What if shifting WHEN you eat could accelerate your fat loss results?
Most of us tackle dieting by reducing calories evenly each day, but research suggests there may be a more effective approach (and it's easy and even fun to implement).
Learn about a fascinating study that tes...
Get the other side of this powerful conversation on Brooke’s podcast ”Fitness Simplified,” where she interviews Philip on the muscle and metabolism side of perimenopause fat loss.
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Are you over 40, doing everything right, but your belly fat won’t budge?
You’re not crazy. Perimenopause changes your entire physiology, and the old rules no longer apply. In this episode, Brooke Davis, founder of Elysian Women’s Wellness and host of the ...
Join our FREE Wits & Weights Facebook group to connect with other listeners who are applying these evidence-based approaches to their fitness journey (or search “Wits & Weights” on Facebook)
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Have you tried to eat more freely, but old low-carb rules keep creeping in? What if the real issue isn’t carbs at all, but your identity?
I share the raw truth of my journey from strict keto and paleo to hap...
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