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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Bonus Episode: Why Diets Fail, Food Logging Hacks, and Additive Nutrition
This conversation is from my appearance on Sue Bush’s Physique Development Podcast.Sue invited me on HER podcast to talk about why diets fail, flexible dieting, misunderstood fitness terms, and more. I shared my best tips for making food logging easier, how tracking your food and lifting weights are forms of self-care, what metabolic adapation really is vs. what it’s not, and the MOST important thing for your health.Enjoy my conversation with Sue Bush on the Physique Development Podcast!Epis...
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Ep 175: The "Big Is Beautiful" Movement, Obesity, and Heart Health with Dr. Tiffany Di Pietro
Is big really beautiful? What's the connection between LDL and coronary disease? How can someone who looks healthy have high cholesterol? What's the key to optimal heart health?In this episode, Philip's (@witsandweights) special guest is Dr. Tiffany Di Pietro, a triple board-certified cardiologist, internal medicine specialist, and nuclear cardiologist. Dr. Di Pietro discusses the "Big Is Beautiful" movement, obesity, and heart health. She also discusses various topics, including monitoring h...
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Quick Wits: My Favorite Macro and Metabolism Calculator
Today, I want to introduce you to my favorite tool for dialing in my nutrition and reaching my physique goals: MacroFactor.This app is a total game-changer when it comes to tracking your macros, monitoring your progress, and getting personalized recommendations to help you lose fat, build muscle, or maintain your results.I explain all the features and what separates MacroFactor from others like MyFitnessPal, Chronometer, RP, and Carbon. It's on a completely different playing field in its abil...
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Ep 174: Q&A - Partial Reps for More Muscle, Too Much Cardio for Fat Loss, Lose Weight Not Muscle
Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time? Today, Philip (@witsandweights) answers questions from Jonathan and Matt sent to the Fanlist voice message inbox. They were curious about optimizing training and nutrition for fat loss and muscle growth. You’ll discover whether incorporating partial reps can effectively build more muscle mass and how to do ...
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Quick Wits: Rethinking Exercise and Energy Expenditure for Fat Loss (Herman Pontzer's Constrained Model)
Today, we're diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionary anthropologist Herman Pontzer.If you're like most people, you've probably heard the old adage that weight loss is simply a matter of "calories in, calories out." This idea, known as the additive model, suggests that our bodies burn energy in a linear fashion, and that by either reducing our calo...
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Weekend Q&A: Whey vs. Plant Protein, Essential Amino Acids, Too Much Protein Myth
Today we're answering a question about protein intake and supplementation. We'll cover the differences between protein sources, optimal timing, and what happens if you exceed your target intake.Veronica asked 5 sub-questions:Does every Whey Protein Isolate contain all essential amino acids?Are Essential Amino Acids supplements needed if one meets the daily protein intake from animal protein?Would plant protein have the same effect?Would it matter or would it be better if I take most my protei...