Claim OwnershipWits & Weights | Smart Science to Build Muscle and Lose Fat
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© 2024 Philip Pape
Description
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!
293 Episodes
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Are seed oils really the evil villain they're made out to be? 😈Let's dissect this heated debate and clear the air. I'm responding to a scathing one-star review accusing me of being "anti-science" and in cahoots with Big Food (seriously, where are my checks! 🤑💵).Related episode about seed oils:→ Quick Wits: Seed Oils Aren't the ProblemI stand firm on my evidence-based approach, explaining why seed oils are not inherently harmful and highlighting the limitations of observational studies that ca...
Are you feeling stuck in a fitness rut? Are you confused by conflicting fitness advice? Struggling to stay motivated when everyone on social media seems to have a perfect body?Today, Philip (@witsandweights) welcomes Adam Poehlmann, host of The Poehlmann Fitness Show and a dedicated health, fitness, and nutrition coach at Poehlmann Fitness, to discuss how your inner voice can unlock physical achievements. This episode tackles the often-overlooked aspect of fitness: your mindset. Adam dives de...
Have you ever heard the concept that certain types of workouts might keep burning a ton more calories long after you've left the gym for many hours afterward?Today we're tackling the "afterburner effect," the idea that you can keep burning calories long after your workout is over. And in scientific terms, we are talking about EPOC (excess post-exercise oxygen consumption). Is this effect real? Can it significantly impact your fat loss and, if so, how can you maximize it in your training?We se...
Is rapid weight loss worth the risk? Can you really build muscle while losing fat? How important is nutrition tracking for your fitness journey?Today, Philip (@witsandweights) welcomes back Jeff Hoehn for another co-hosted Q&A episode. This time, they discuss aggressive fat loss strategies, the benefits of higher protein intake, and overcoming menopause-related hurdles. They dive into the controversial topic of rapid weight loss, the importance of structured diet breaks, and the real deal...
GOMAD, or "Gallon of Milk a Day," was a protocol popularized by strength coach Mark Rippetoe (of Starting Strength), to ensure rapid weight gain and muscle growth. The idea is to bulk up quickly. You just chug a gallon of milk a day. Easy right?But before you start doing that, I want you to tune in to today's Quick Wits for my take on this sometimes controversial protocol and why it might not be the best approach for everyone, especially if you're not a skinny 20-something-year-old male. GOMA...
Can you transform your physique without the traditional bulk and cut cycles? Or is this possible with body recomposition at maintenance calories?Today we have a question from from Wyatt about whether you can only make progress with your physique while bulking and cutting rather than attempt body recomposition. He also asks whether there is a difference between staying at maintenance calories and body recomp.In this episode, we explore how new or detrained lifters might benefit from this appro...
Diet myths got you stuck? Struggling to lose weight NO MATTER WHAT you try? GLP-1 drugs: Magic bullet or risky business?Today, Philip (@witsandweights) brings on Amy Wilson, a Board Certified Geriatric Pharmacist, a certified fitness professional, and a certified nutrition coach, for an engaging conversion on GLP-1 weight loss drugs. Amy's mission is to empower her clients to take control of their bodies and minds without feeling tied down by the scale. In this episode, they explore the root ...
Creatine is not just for lifters and bodybuilders anymore. Join me on today's Quick Wits as I dive into the incredible benefits of this very powerful supplement and reveal why it should be a staple in just about everyone's supplement cabinet, from athletes to aging adults and everyone in between. While it's true that creatine has long been a staple in the muscle-building world, thanks to its ability to boost strength, power output, and lean mass gains, the benefits of creatine go way beyond j...
1Is your meal plan optimized for your fitness goals? Are you struggling to follow your diet plan because it is too restrictive? Are you looking to maximize your muscle growth and boost your energy?In this episode, Philip (@witsandweights) provides an evidence-based, comprehensive guide that cuts through conflicting information about meal planning and macro setting. He shares a blueprint that covers the essential aspects of setting up your meal plan for success. By following his recommendations...
Sustainable dieting. Is that an oxymoron or is it the key to lasting results?Today, I reveal the hard truth about why dieting itself can never be truly sustainable and share a more flexible, realistic approach to achieving your physique goals for the long haul.Sustainable dieting is the notion that you can somehow achieve your fat loss goals by finding a way of eating that you can stick to indefinitely, without ever feeling restricted or deprived.I get the appeal. We all want to believe that ...
Can you really balance fitness, family, and personal well-being without dropping the ball on any of them?Join me for a special Father's Day weekend bonus episode where I share my raw, unscripted journey as a father of two daughters attempting just that. From the everyday joys and hurdles of fatherhood to practical tips on integrating health and fitness into a busy lifestyle, this episode is packed with my real-life experiences. Whether you're a dad or simply striving to harmonize your health ...
Are you struggling with body image? Are you tired of extreme diets? Wondering how to break free from skinny-fat struggles? Join Philip (@witsandweights) and fitness expert Adrian McDonnell as they discuss body image, fitness goals, and industry complexities. Adrian shares insights into common challenges like body dysmorphia and extreme dieting, emphasizing the importance of setting performance-based goals and a balanced approach to fitness. He breaks down the real reasons behind body st...
Just move more. You've heard it a million times as the cure-all for getting in shape, but is this generic advice really enough to transform your physique? Yes, we live in a society that's largely sedentary, and getting people to move their bodies more is certainly a step in the right direction. However, this generic, one-size-fits-all advice to "just move more" completely misses the mark when it comes to actually changing your body composition and building the lean, muscular physique you...
Are you over 50 and wondering how to keep your muscles strong as you age? Are you curious about how your eating habits affect your health? Want to discover the secret to living a vibrant life in your 50s and beyond?In this episode, Philip (@witsandweights) provides a practical guide to optimizing health and strength for individuals over 50. He highlights strength training as a key strategy in preventing muscle loss and increasing longevity. Philip also talks about nutrition and gut health, in...
Frustrated with menopause belly or the inability to lose weight or fat?This is on the minds of so many women navigating the ups and downs of menopause: how to lose stubborn fat and keep it off during this time of major physiological change.This Thursday June 13 @ 7:30p ET / 4:30p PT:===> REGISTER HERE for the Menopause Fat Loss Over 40 WorkshopYou've probably noticed that your tried-and-true diet and exercise strategies just aren't cutting it anymore (if they ever did). Despite your best e...
How do you balance getting shredded with peak performance? Can tracking your fitness metrics be the ultimate game-changer in reaching your body composition goals? On this classic episode (a replay of Ep 70), I had Cody McBroom on to share his expertise, his philosophy, and some inside strategies with us for looking like you lift. Cody and I discuss how to use data to reach your goals more efficiently, how to balance training for aesthetics and performance to improve your body composition...
What’s the secret behind the fluctuating numbers on your scale? What’s the real deal between weight loss and fat loss? How can you escape the emotional rollercoaster of fat loss and body image?Today, Philip (@witsandweights) welcomes Louise Digby, a registered nutritional therapist and women’s weight loss expert. She dives deep into the real reasons behind scale weight fluctuations, the dangers of scale obsession, and the importance of non-scale victories. Louise shares her insights on the ro...
Today, we're diving into a topic that's near and dear to my heart (and my dinner table): raising kids to eat well. As a father of three, I've been through the food fights, the picky eating phases, and the mealtime meltdowns – and I've come out the other side with a few battle scars and a whole lot of wisdom to share.If you're struggling to get your kids to eat their veggies or try new foods, know that you're not alone. It's a universal parenting challenge, and there's no magic formula for cre...
There is one thing you're doing in the bedroom that might be compromising your gains and your health.No, not that. Or that. Not that either. It's...your sleep routine!Do you really need 7-9 hours of sleep? Can you compensate for poor sleep with diet or exercise? What if you could turbocharge your metabolism, balance your hormones, and redefine your body composition with some tweaks to your sleep habits?Today, Philip (@witsandweights) tackles the often neglected aspect of health and fitness - ...
Today, we're taking a quantum leap into the realm of science fiction and self-discovery as we explore the concept of the multiverse and how it can help you become your healthiest, most authentic self.If you're a fan of comic books, sci-fi movies, or theoretical physics (and let's be real, who isn't?), you've probably encountered the idea of the multiverse. It's the theory that there are infinite parallel universes out there, each one containing a different version of reality – and a different...
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I want to like this podcast, he seems like he knows his stuff, but he's one of those Americans who uses his voice in such a way that he sounds like he's shouting. Constantly. I guess it's meant to be 'peppy' or something, but unfortunately for me it makes him un-listenable. Mr Pape, you know the benefit of coaching, talk to a voice coach, they can really help you sound and be more relaxed in your vocalisations. Suspect it will greatly help your podcast numbers, especially outside the US. Cheers.