282 episodes
Wits & Weights | Smart Science to Build Muscle and Lose Fat Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert
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- Health & Fitness
For skeptics of the fitness industry who want to work smarter, not harder. Wits & Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you build a strong, lean physique without the BS.Nutrition coach Philip Pape explores time-efficient strength training, nutrition, and lifestyle strategies to optimize your body composition sustainably. Simple. Science-based. No fads, no gimmicks, just evidence-based info you can trust. 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 lies and half-truths designed to keep you confused and spending your hard-earned cash (and time) on stuff that doesn't work.But getting in the best shape of your life doesn't have to be complicated or time-consuming. By using your WITS and lifting WEIGHTS, you can build muscle, lose stubborn fat, and achieve your dream physique. We bring you smart, time-efficient strategies for movement, metabolism, muscle, and mindset.If you're ready to separate fact from fiction, learn what actually works, and join a tribe of truth-seekers who are done with the hype and ready to put in the intelligent work, hit that "follow" button and let's engineer your best physique ever.
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Ep 181: How NOT to be Skinny Fat and Weak with Adrian McDonnell
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...
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Quick Wits: The Advice to "Just Move" is NOT Enough for Health and Body Composition
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...
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Ep 180: The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity
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...
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Quick Wits: The ONE Change During Menopause to Unlock Fat Loss Forever
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...
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Bonus Episode: Cody McBroom on Body Composition and Training to Balance Physique and Performance
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...
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Ep 179: The Real Reasons Your Scale Weight Fluctuates (It's Not Always Fat Gain) with Louise Digby
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...