Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters Podcast Por Philip Pape Evidence-Based Nutrition Coach & Fat Loss Expert arte de portada

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

De: Philip Pape Evidence-Based Nutrition Coach & Fat Loss Expert
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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!

© 2025 Philip Pape Actividad Física, Dietas y Nutrición Desarrollo Personal Ejercicio y Actividad Física Hygiene & Healthy Living Éxito Personal
Episodios
  • Forget Motivation and Do THIS for Consistent Workouts and Fat Loss (Jenn Trepeck) | Ep 337

    Forget Motivation and Do THIS for Consistent Workouts and Fat Loss (Jenn Trepeck) | Ep 337
    Jun 20 2025

    Join Physique University (free for 2 weeks) to get a custom nutrition and lifestyle plan with the simple steps to start engineering your ideal physique, plus weekly coaching to commit, take action, and build momentum!

    –

    Why wait for motivation to get healthy? What if that’s exactly what’s keeping you stuck, and there’s a better way forward?

    I’m joined by Jenn Trepeck, host of Salad with a Side of Fries and an optimal health coach who helps people build sustainable habits, without extremes. We break down why motivation is not the key to fitness success and how relying on it keeps us in a cycle of guilt, shame, and inconsistency. Instead, we talk about building momentum through simple, repeatable actions that fit into real life, even on your busiest days. Jenn also shares two practical movement routines anyone can start today.

    Today, you’ll learn all about:

    3:43 – Replace motivation with momentum
    6:23 – What discipline really looks like
    10:21 – Make fitness fun and doable
    16:07 – How to start without overwhelm
    20:04 – Consistency beats intensity
    25:49 – Aligning expectations with your life
    35:02 – When tracking helps more than hurts
    54:27 – Your sustainable plan starts here
    58:45 – Two-minute routine for busy days
    1:01:17 – Affirmations that actually work

    Episode resources:

    • Podcast: Salad with a Side of Fries
    • LinkedIn: linkedin.com/in/jennifertrepeck
    • Instagram: @jenntrepeck
    • X: x.com/jenntrepeck
    • Tiktok: @jenntrepeck
    • Youtube: @jenntrepeck
    • “It’s Not What to Eat, It’s How to Eat” (free download)

    Support the show


    👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
    https://witsandweights.com/free-call

    🎓 Get your first challenge + 2 weeks FREE in Physique University:
    https://physique.witsandweights.com/

    👥 Join our Facebook community for live Q&As & support

    👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

    📱 Try MacroFactor for free with code WITSANDWEIGHTS

    🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

    🫙 Get 20% off Legion supplements with code WITSpod
    Más Menos
    1 h y 4 m
  • The REAL Triggers of Chronic Inflammation | Ep 336

    The REAL Triggers of Chronic Inflammation | Ep 336
    Jun 18 2025

    Join our free Facebook community at facebook.com/groups/witsandweights

    --

    Tired of the inflammation fear-mongering? Stop obsessing over "toxic" foods and learn what actually drives chronic inflammation in your body.

    While fitness influencers point fingers at gluten, seed oils, and nightshades, the real culprits are hiding in plain sight... and they're not what you think.

    This episode dismantles the myths surrounding inflammation and reveals the true drivers of this misunderstood health concern. While we're scrutinizing ingredient labels and avoiding specific foods, the actual causes of chronic inflammation are hiding in plain sight... and they have little to do with what's on your plate.

    Discover how to engineer an anti-inflammatory lifestyle using systems thinking instead of food perfectionism.

    Main Takeaways:

    • Acute vs. chronic inflammation are completely different systems requiring different solutions
    • The #1 driver of inflammation isn't foods
    • One organ functions as your body's natural anti-inflammatory pharmacy
    • Specific lifestyle factors matter more than eliminating specific foods
    • Western dietary patterns drive inflammation, not individual ingredients

    Episode Resources:

    • Try MacroFactor for free with code WITSANDWEIGHTS - Apple/iPhone or Google/Android

    Timestamps:

    0:00 - The inflammation myth
    2:16 - Acute vs. chronic inflammation
    3:39 - The real drivers of inflammation
    5:31 - Why specific foods don't matter
    8:42 - Engineering an anti-inflammatory lifestyle
    12:13 - The anti-inflammatory organ you can develop
    14:47 - Systems approach to inflammation


    Support the show


    👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
    https://witsandweights.com/free-call

    🎓 Get your first challenge + 2 weeks FREE in Physique University:
    https://physique.witsandweights.com/

    👥 Join our Facebook community for live Q&As & support

    👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

    📱 Try MacroFactor for free with code WITSANDWEIGHTS

    🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

    🫙 Get 20% off Legion supplements with code WITSpod
    Más Menos
    17 m
  • 5 Steps to Overcome Menopause Weight Loss Resistance | Ep 335

    5 Steps to Overcome Menopause Weight Loss Resistance | Ep 335
    Jun 16 2025

    Grab your free Menopause Fat Loss Over 40 Guide to get the complete evidence-based strategy for navigating fat loss during this transition

    --

    Struggling with unexplained weight gain during perimenopause or menopause? You're not alone, and it's not just "hormones and aging."

    The menopause transition triggers a perfect storm of metabolic changes that go well beyond simple hormone fluctuations. Research shows us that during a specific 3.5-year window, women experience accelerated fat gain and muscle loss that can dramatically alter body composition, even when the scale barely moves (though in many cases it does and you seem to always gain weight).

    Learn the real science behind why your body composition changes during this transition (including the surprising protein leverage effect that's sabotaging your efforts) and discover evidence-based strategies that actually work to improve your body composition and support fat loss.

    Main Takeaways:

    • The menopausal transition uniquely accelerates fat gain and muscle loss in a specific 3.5-year window (it's not just normal aging)
    • Body composition can shift dramatically even when the scale doesn't move (you lose muscle while gaining fat, especially belly fat)
    • The "protein leverage effect" drives overconsumption when muscle protein breakdown increases your appetite for protein
    • FSH (follicle-stimulating hormone) affects metabolism independently of estrogen, starting before estrogen significantly declines
    • Strategic lifestyle, nutrition, and training adjustments can prevent or reverse these changes

    Episode Resources:

    • Try MacroFactor for free with code WITSANDWEIGHTS - Track your food and let the app calculate your metabolism
    • Lifting Weights vs. Hormone Replacement Therapy (HRT) for Fat Loss Over 40 | Ep 278

    Timestamps:

    0:01 - Why the scale keeps creeping up and jeans keep getting tighter
    2:50 - Body weight vs. body composition
    6:45 - Beyond estrogen (the role of FSH in metabolism)
    9:27 - The protein leverage effect (affects overeating)
    12:17 - Menopause myths (age and inevitable weight gain)
    16:45 - Evidence-based solutions
    18:22 - This 1 behavior gives you more confidence and control
    21:32 - The role of chronic stress in exacerbating metabolic changes
    24:42 - Reframing the menopause transition as an opportunity


    Support the show


    👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
    https://witsandweights.com/free-call

    🎓 Get your first challenge + 2 weeks FREE in Physique University:
    https://physique.witsandweights.com/

    👥 Join our Facebook community for live Q&As & support

    👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

    📱 Try MacroFactor for free with code WITSANDWEIGHTS

    🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

    🫙 Get 20% off Legion supplements with code WITSpod
    Más Menos
    29 m
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Phillip Pape through the Wits and Weights podcast has really helped me be successful in taking my health seriously.
Since listening to the podcast I have been more confident in my workouts and nutrition. I am more efficient on my path to my goals and I am more inspired to stay consistent.
Wits and Weights is well worth your time if you want to learn more about health and nutrition.

Wits and Weights is well worth your time.

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