Wits & Weights | Smart Science to Build Muscle and Lose Fat
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!
Wits & Weights | Smart Science to Build Muscle and Lose Fat
Quick Wits: Stress-Free, Guilt-Free Holiday Meals (and Happy Thanksgiving!)
For my friends in the U.S., Happy Thanksgiving!
Ready to conquer the holiday feast without compromising your nutrition goals?
If you've ever felt overwhelmed by the abundance of food choices in a big holiday meal, tune in to today's episode of Quick Wits.
We will equip you with the strategies needed to navigate the food avalanche that typifies holiday meals. I will guide you through a stress-free approach to indulging in abundant holiday meals and decode the psychological aspect of holiday feasting.
Have you ever felt guilty for overindulging during the holidays? We tackle this and more for a guilt-free, stress-free holiday season.
---
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.
🙋♀️ Ask a question here
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free for evidence-based workout programs
🩷 Leave a 5-star review if you love the podcast!
If you've ever felt overwhelmed by the abundance of food choices during holiday meal, stick around for today's episode.
Philip Pape:If you're listening in the US when the episode comes out, happy Thanksgiving. And if you're not, it's okay. This is still relevant to you when it comes to those big holiday meals, those big parties. So stick around for today's episode of Quick Wits. Welcome to the Wits and Weights podcast. I'm your host, phillip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition. We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best. Let's dive right in Again. If you're listening on Thursday and it is Thanksgiving in the United States, I wish you the best, the most enjoyable holiday. Wherever you're listening, whenever you're listening, this episode is still highly relevant.
Philip Pape:If you've ever felt overwhelmed by all those food choices, by the big holiday meal For Thanksgiving in the US, this can include so many foods, from the turkey and stuffing to the sides, to the mashed potatoes and gravy, desserts, baked goods, pie, you name it. It is a feast and what we want to do is have a stress-free, flexible approach. I don't want to keep this short, but it really comes down to this one meal is not going to break or make make or break your nutrition goals. When we have a flexible approach, it means you can enjoy a meal or two meals or a week of meals, and always continue from the next meal on track with whatever your plan was as for the meal itself, unless you've done some advanced planning or you've shifted your calories or protein and some of those other advanced strategies we often talk about. Let's say it's here, you're listening to this podcast, you're driving over to your relatives' house for the Thanksgiving dinner. What do you do? Well, first you could just enjoy yourself. Do nothing, track it if you want. Later on, it doesn't matter so much. Based on the first thing I just said, you can always start again tomorrow. But if you want to have a little bit more control over your choices for the dinner, start with protein, start with protein-rich foods, and there's nothing more protein-rich than turkey.
Philip Pape:Turkey's a wonderful aspect of Thanksgiving when you are trying to keep protein high. It's delicious. I personally love the dark meat and I love the skin as well. But whatever it is, prioritize protein. You can sample a bunch of different foods, so you get a little of everything and I'm sure you'll easily fill up your plate that way, rather than having giant portions of different things. And always stay hydrated. Just drink water before, drink water during, drink water after. It's up to you if you're going to enjoy alcohol or not, but avoiding the alcohol would allow you to enjoy more other things. So it's a little trade-offs like that that go a long way.
Philip Pape:The last thing is the psychological aspect. This is a special occasion. It's okay to indulge a little bit. The key here is enjoy the meal without guilt and then just get back to it the next day.
Philip Pape:Be present Thanksgiving especially for those familiar with the holiday, it's really not just about the food, is it? It's about the quality time with loved ones. It's about being present in the moment, expressing gratitude, and all of that can reduce your stress. It's about the experience of being with people. You might find that the eating really isn't that big a portion of it.
Philip Pape:The older I get, I find that a lot of the time at Thanksgiving is really spent talking with family, hanging out, maybe watching football, maybe playing outside, going for a walk, and then, yeah, we have our meal, but it's just one meal. There's only so much you can eat in one meal. So Thanksgiving in these big holidays, they don't have to be stressful, they don't have to derail your goals. If you have a flexible and a mindful approach, you can enjoy these feasts without guilt. Your time is what matters, not just one meal. So go out and enjoy a stress-free holiday. Thank you for tuning in to another episode of Wits and Weights. If you found value in today's episode and know someone else who's looking to level up their wits or weights, please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode. Until then, stay strong.