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Wits & Weights Podcast
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Wits & Weights | Smart Science to Build Muscle and Lose Fat

Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

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 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!

Ep 183: The Dark Side of GLP-1 Weight Loss Drugs (Ozempic, Mounjaro, Zepbound) with Amy WilsonJune 21, 2024
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Quick Wits: Creatine is Not Just for Lifters (Benefits Beyond Performance)June 20, 2024
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Ep 182: How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!)June 18, 2024
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Quick Wits: Is "Sustainable Dieting" an Oxymoron or the Key to Lasting Results?June 17, 2024
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Bonus Episode: A Busy Dad's Unscripted Guide to Fatherhood, Fitness, and FamilyJune 15, 2024
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Ep 181: How NOT to be Skinny Fat and Weak with Adrian McDonnellJune 14, 2024
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Quick Wits: The Advice to "Just Move" is NOT Enough for Health and Body CompositionJune 13, 2024
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Ep 180: The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and LongevityJune 11, 2024
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Quick Wits: The ONE Change During Menopause to Unlock Fat Loss ForeverJune 10, 2024
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Bonus Episode: Cody McBroom on Body Composition and Training to Balance Physique and PerformanceJune 08, 2024
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Ep 179: The Real Reasons Your Scale Weight Fluctuates (It's Not Always Fat Gain) with Louise DigbyJune 07, 2024
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Quick Wits: Raising Kids to Eat Well (Lessons from a Dad)June 06, 2024
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Ep 178: Sleep Science - Doing THIS in the Bedroom is Killing Your Fat Loss, Gains, Hormones, & MetabolismJune 04, 2024
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Quick Wits: Your Stronger, Better Looking, Healthier Doppleganger in the Multiverse (Nerd Alert!)June 03, 2024
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Bonus Episode: I'm Imperfect (My Body, My Podcast, My Nutrition, My Fitness) and That's OKJune 01, 2024
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Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin CottleMay 31, 2024
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Quick Wits: Brad Schoenfeld and Maximizing Muscle Growth with Mechanical TensionMay 30, 2024
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Ep 176: Heal Your Thyroid to Boost Your Metabolism (Even with Hashimoto's or Hyper/Hypothyroidism)May 28, 2024
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Quick Wits: Seed Oils Aren't the ProblemMay 27, 2024
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Bonus Episode: Why Diets Fail, Food Logging Hacks, and Additive NutritionMay 25, 2024
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Ep 175: The "Big Is Beautiful" Movement, Obesity, and Heart Health with Dr. Tiffany Di PietroMay 24, 2024
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Quick Wits: My Favorite Macro and Metabolism CalculatorMay 23, 2024
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Ep 174: Q&A - Partial Reps for More Muscle, Too Much Cardio for Fat Loss, Lose Weight Not MuscleMay 21, 2024
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Quick Wits: Rethinking Exercise and Energy Expenditure for Fat Loss (Herman Pontzer's Constrained Model)May 20, 2024
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Weekend Q&A: Whey vs. Plant Protein, Essential Amino Acids, Too Much Protein MythMay 18, 2024
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