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

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

  • 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
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Episodios
  • Your Secret Weapon for Fat Loss is NOT a Calorie Deficit or Macros | Ep 314

    Your Secret Weapon for Fat Loss is NOT a Calorie Deficit or Macros | Ep 314
    Apr 28 2025

    Is fat loss really made in the kitchen (combined with strength training)?

    Or do we have it backward?

    This episode examines why building muscle must be your first priority for any successful physique transformation... even before worrying about calorie deficits or macros.

    You'll discover how strength training creates the metabolic foundation that makes fat loss dramatically easier, why muscle tissue acts as your body's "glucose sink" improving insulin sensitivity, and how this approach leads to better regulated hunger signals and more sustainable results than traditional dieting.

    Let's challenge what the fitness industry teaches about weight loss and give you a more efficient starting point for your transformation.

    Main Takeaways:

    • Building muscle first creates a metabolic environment where fat loss becomes dramatically easier
    • Strength training improves insulin sensitivity through the "glucose sink" effect
    • The right approach allows you to eat more food while achieving better results
    • Building a muscular foundation changes your entire relationship with nutrition and fitness

    Episode Resources:

    • Follow The B.Rad Podcast for more great content from Brad Kearns

    Timestamps:

    0:01 - Why the traditional approach to fat loss is backward
    8:54 - Why fat loss shouldn't be your first priority
    15:32 - How strength training cascades to better eating habits
    19:38 - How lifting prevents metabolic disease
    23:27 - How your metabolism adapts to increased food intake
    31:44 - The Norwegian training revolution: eat more, train harder
    39:35 - Why even the "perfect diet" is not enough without training
    47:22 - Walking as essential daily movement
    57:27 - How walking more improves health markers
    1:03:03 - The simple approach to starting with strength training


    Support the show


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

    🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

    👥 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
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    1 h y 12 m
  • When "Putting in the Reps" Doesn't Work | Bonus

    When "Putting in the Reps" Doesn't Work | Bonus
    Apr 26 2025

    → Join Physique University: https://physique.witsandweights.com/

    --

    The advice to "just put in the reps" sounds motivating, but does it always work?

    Today I'm sharing something interesting, something sad, and calling some people out.


    Support the show


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

    🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

    👥 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
    5 m
  • 10 Fat Loss Myths the Fitness Industry Keeps Selling (Isaiah Mitchell) | Ep 313

    10 Fat Loss Myths the Fitness Industry Keeps Selling (Isaiah Mitchell) | Ep 313
    Apr 25 2025

    Get the other part of this conversation on Isaiah’s podcast “Fat Loss Forever” to hear Philip expose 10 more myths!

    --

    Think fasting fixes everything? That carbs are the enemy? Or that intuitive eating is where everyone should start?

    You’re not alone. You're being misled by an industry built on half-truths.

    Today, Isaiah Mitchell, the owner of Relentless Pursuit Coaching and host of the "Fat Loss Forever" podcast, dismantles 10 of the most persistent fat loss myths keeping you stuck. From the fasting hype and cardio obsession to hormone blame and the lie that clean eating must be perfect, he brings the science and the nuance to help you stop spinning your wheels.

    Catch the companion episode of this two-part special collaboration on Isaiah’s podcast where Philip breaks down 10 other myths, including metabolism, fasted cardio, and fat loss over 40.

    Main Takeaways:

    • Intermittent fasting isn't magic, it only works if it helps you eat fewer calories
    • Intuitive eating is a skill you earn, not how you start
    • Cardio alone won't get you lean, strength training builds the body you want
    • Carbs, sugar, and seed oils aren't the enemy, context and calories are king
    • Your dream body won't fix your life, mindset and habits matter most

    Timestamps:

    03:02 – Myth 1: Intermittent fasting is a magic fat loss method
    11:25 – Myth 2: Intuitive eating is the best place to start
    15:47 – Myth 3: Cardio is the key to fat loss
    22:45 – Myth 4: Carbs make you gain fat
    31:40 – Myth 5: Lifting makes women bulky
    35:15 – Myth 6: You must eat clean 100% of the time
    41:10 – Myth 7 and 8: Sugar and seed oils are toxic
    51:01 – Myth 9: Hormones are the reason you're not losing fat
    54:33 – Myth 10: Your dream body will solve everything
    1:00:01 – Outro

    Get the other part of this conversation on Isaiah’s podcast “Fat Loss Forever” to hear Philip expose 10 more myths!

    Support the show


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

    🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

    👥 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 3 m
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Wits and Weights is well worth your time.

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.

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