Wits & Weights | Smart Science to Build Muscle and Lose Fat
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© 2025 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!
392 Episodes
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Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)—Struggling to shed fat without sacrificing your sanity? Why do 95% of dieters regain weight—and how can you avoid that trap? Can fat loss really be sustainable without drastic measures like cutting carbs or doing a 28-day challenge?Philip (@witsandweights) kicks off the new year with a powerful guide to six evidence-based fat los...
Want to kickstart your 2025 transformation AND have a chance to win big? MacroFactor just announced their $100,000 New Year's Transformation Challenge, with a $50,000 grand prize and 100 additional $500 prizes up for grabs.In this episode, I break down:How to join the challenge (January 1-10 registration)Why MacroFactor is my top recommended nutrition appExactly how to get started with the app and challenge3 steps to join:Download MacroFactor and use code WITSANDWEIGHTS: → Apple/iPhone ...
Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.—Why does your body hold onto fat even when you’re training hard and eating right? Could chronic stress be sabotaging your metabolism, sleep, and recovery? How can small, manageable habits drastically change your stress levels and fitness results?Philip (@witsandweights) is joined by stress expert and fitne...
Join our FREE Wits & Weights Facebook group to get a downloadable PDF guide of the 25 creative strategies in this episode... and connect with like-minded people who use evidence-based principles to optimize their fitness!--Are your New Year's resolutions already feeling stale? If you're tired of the same old fitness advice that ignores your lifestyle and preferences, it's time for a different approach.Learn how Lateral Thinking, a powerful engineering concept, can give you infinite practi...
Get your FREE Macros 101 for Body Composition Guide to master your macros and calorie intake for fat loss, muscle gain, and better health, including workout nutrition for performance and recovery and a long-lasting approach WITHOUT depriving yourself of foods you love.--This is a replay of Ep 197. Originally aired on July 29, 2024 as: Your Very First Cut (Lose 10-30 Pounds of Fat) Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfall...
Join our free Facebook group to ask a question and get resources like masterclasses, live Q&As, free guides, and community support--Welcome to the final Q&A of the year, where I answer 3 questions about fat loss to wrap up 2024.If you’ve ever wondered whether workout timing, cooking your veggies, or fasted cardio make a difference in your results, this one’s for you.Today’s questions:Is there a best time of day to work out for fat loss?Does your body absorb fewer calories from raw veg...
Try MacroFactor FREE with my code WITSANDWEIGHTS.--This is a replay of Ep 166. Originally aired on April 23, 2024 as: The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time) Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting?In this episode, Philip (@witsandweights) talks about body recomposition and strategies for muscle gain and ...
Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast!--This is a replay of Ep 160. Originally aired on April 2, 2024 as: Why “Eat Less, Move More” Is Terrible Advice for Your Metabolism, Hormones, and Fat LossHow often have you been told to “eat less, move more” to lose weight? Does...
Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)—Stuck in a bulking and cutting loop without lasting results? Ready to map out 2025 for sustainable gains and fat loss? Want a proven plan to build your dream physique?Philip (@witsandweights) delivers a powerful end-of-year gift: a complete periodization blueprint designed to help you build muscle, lose fat, and achieve sustainab...
Book a FREE 15-minute Rapid Nutrition Assessment to personalize YOUR strategy for fat loss, muscle gain, and physique development, giving you a 3-step action plan in a fast-paced 15 minutes.—Could your DNA determine how effectively you process carbs or fats? Are you overemphasizing the role of genetics in your health journey? How does epigenetics empower you to shape your health destiny?Philip (@witsandweights) examines the fascinating intersection of genetics, epigenetics, and personalized m...
Something sinister lurks in the woods around Strong Point, draining elves of their strength, energy, and most terrifyingly... their ability to train close to failure.When a mysterious Shadow Wraith begins targeting the village's most dedicated lifters, making them doubt their form and forget their 1RM, Tinsel must face his greatest challenge yet. Can perfect technique triumph over supernatural doubt?Join us for this special holiday episode as we return to the magical village of Strong Point, ...
Download my free Muscle-Building Nutrition Blueprint to structure your nutrition for optimal muscle gain while minimizing fat gain (or go to witsandweights.com/free)—Are you stuck in a cycle of constant cutting without real progress? Could gaining weight be the key to finally achieving a leaner physique? What if embracing the scale going up is the breakthrough you need?Philip (@witsandweights) explores the paradox of weight gain for fat loss in today’s episode. Discover how your fear of gaini...
Download 8 free workout programs for strength and physique, novice and intermediate, 3 and 4 days, full gym and limited equipment, with exercise videos and substitutions or go to witsandweights.com/free—Do doctors really understand your fitness goals? Why do some medical professionals discourage lifting weights? Can the medical system truly embrace lifestyle changes as part of healthcare?Philip (@witsandweights) gets real with Dr. Spencer Nadolsky, a triple board-certified obesity and l...
Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast!—If you've experimented with supplements or recovery protocols and struggled to determine what's actually working versus what's just wishful thinking...Learn how the engineering concept of Confounding Variables reveals why most se...
Download my free Nutrition for Body Composition guide to setup your nutrition for fat loss without intermittent fasting. Discover how to master your macros, optimize your workout nutrition, and develop sustainable habits. --Philip (@witsandweights) dives into the top 10 myths surrounding intermittent fasting (IF) that continue to dominate the fitness world. From the claims of fat-burning magic to boosting metabolism and enhancing cognitive function, Philip reveals what the science actually sa...
Follow Nutrition Science Daily, our brand new 5-minute daily morning podcast delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET.The first 5 episodes are already out!--Catch up on the first 5 episodes:Is maple syrup the ultimate sweetener?Can vitamin D and calcium lower blood pressure in older adults?Can omega-3 and omega-6 fats lower cancer risk?Why beans are the trendy new proteinDoes an 8 hour eating window (intermittent fasting) incre...
Download my free Nutrition for Body Composition Guide to set up your calories and macros for fat loss, muscle gain, better health, improved workout nutrition, and recovery, and a sustainable approach to life (even if you have low T), or go to witsandweights.com/free—Are you sabotaging your hormones with a cookie-cutter testosterone protocol? Could blocking estrogen be harming your health instead of helping? Is low testosterone silently holding you back from being your best self?Philip (@witsa...
Join our FREE Wits & Weights Facebook group for live Q&A, community, and more!—Surprise... it's our first dramatized mythbusting story! Thanks listeners for voting on this special format for today's episode.If you're a woman over 50 who's been told to stick to light weights, bodyweight, or resistance bands, you're being robbed of massive strength potential as you age.Learn how the story of Marlene, a retired accountant turned powerhouse, reveals three dangerous myths about menopause a...
Join Wits & Weights Physique University and get courses, coaching, community, and live masterclasses to build a sustainable system for your ideal physique (fat loss, muscle building, and metabolism)! Just $67 bi-weekly. Cancel anytime.–Have you been stuck in a loop of counting calories, tracking points, or relying on prepackaged diet plans, only to feel dissatisfied with your results? What if the numbers you’re obsessing over are holding you back? Could focusing on different metrics unloc...
This is an early release of Episode 1 of Nutrition Science Daily, a brand new 5-minute daily morning podcast from Wits & Weights delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET.Follow now to get the first 5 episodes THIS WEEK! --Is maple syrup the ultimate sweetener? New research suggests that swapping refined sugar for pure maple syrup may lower blood sugar, reduce abdominal fat, improve gut health, and even support hea...
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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.