288 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 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 mindsetIf 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!
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Weekend Q&A: Is Bulking and Cutting REQUIRED (vs. Body Recomp) for a Great Physique?
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...
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Ep 183: The Dark Side of GLP-1 Weight Loss Drugs (Ozempic, Mounjaro, Zepbound) with Amy Wilson
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 ...
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Quick Wits: Creatine is Not Just for Lifters (Benefits Beyond Performance)
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...
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Ep 182: How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!)
Is 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...
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Quick Wits: Is "Sustainable Dieting" an Oxymoron or the Key to Lasting Results?
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 ...
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Bonus Episode: A Busy Dad's Unscripted Guide to Fatherhood, Fitness, and Family
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 ...