Wits & Weights | Smart Science to Build Muscle and Lose Fat

By: Philip Pape Evidence-Based Nutrition Coach & Fat Loss Expert
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  • Summary

  • 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!
    © 2024 Philip Pape
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Exercise & Fitness Hygiene & Healthy Living Personal Success
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Episodes
  • Can THIS Natural Sweetener Reduce Belly Fat?

    Can THIS Natural Sweetener Reduce Belly Fat?
    Dec 1 2024

    Follow Nutrition Science Daily, a brand new 5-minute daily morning podcast from Wits & Weights delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET.

    The first 5 episodes drop THIS WEEK! Follow and listen on Apple Podcasts, Spotify, Amazon Music, or wherever you get your podcasts.

    --

    Is maple syrup the ultimate sweetener?

    New research suggests that swapping refined sugar for pure maple syrup may lower blood sugar, reduce abdominal fat, improve gut health, and even support heart health.

    In this episode, Philip (⁠@witsandweights⁠) explores what the science says, how to use maple syrup in a balanced diet, and what to keep in mind about natural sweeteners.

    This is an early release of Episode 1 of Nutrition Science Daily, our new morning show with simple tips to help optimize your diet, build muscle, and improve your health—all before your high-protein breakfast.

    In episodes 2-5, you'll learn:

    • Can vitamin D and calcium lower blood pressure in older adults?
    • Can omega-3 and omega-6 fats lower cancer risk?
    • Why beans are the trendy new protein
    • Does an 8 hour eating window (intermittent fasting) increase weight loss?

    Follow and listen to Nutrition Science Daily on Apple Podcasts, Spotify, Amazon Music, or

    📲 Send me a text message!

    Support the show


    👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment

    🎓 Join Wits & Weights Physique University

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

    ✉️ Join the FREE email list with insider strategies and bonus content!

    📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

    🏋️‍♀️ Download Boostcamp for free and access 70+ evidence-based workout programs

    🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights

    📞 Send a Q&A voicemail
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    4 mins
  • 3 Simple Ways to Beat Holiday Season Weight Gain Without Giving Up Your Favorite Foods | Bonus

    3 Simple Ways to Beat Holiday Season Weight Gain Without Giving Up Your Favorite Foods | Bonus
    Nov 30 2024

    Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workouts, and exclusive bonuses for 75% off, but only until Monday December 2 at midnight Eastern with code BF50:
    https://www.witsandweights.com/black-friday-bundle

    Join the free Wits & Weights Facebook group for community support, live Q&As, and exlusive content

    --

    You've probably heard that the average person gains 5-10 pounds between Thanksgiving and New Year's... but research shows the real number is much lower.

    Today, I'm sharing three simple strategies my most successful clients use to maintain (or even improve) their fitness through the holidays without giving up traditions or social events.

    To take control of your fitness journey before the New Year with personalized coaching, join my Black Friday bundle at 50% off through Monday with code BF50:
    https://www.witsandweights.com/black-friday-bundle

    📲 Send me a text message!

    Support the show


    👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment

    🎓 Join Wits & Weights Physique University

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

    ✉️ Join the FREE email list with insider strategies and bonus content!

    📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

    🏋️‍♀️ Download Boostcamp for free and access 70+ evidence-based workout programs

    🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights

    📞 Send a Q&A voicemail
    Show More Show Less
    9 mins
  • Your Macros and Training Plan Mean Nothing Without THIS (Kevin Palmieri) | Ep 250

    Your Macros and Training Plan Mean Nothing Without THIS (Kevin Palmieri) | Ep 250
    Nov 29 2024

    Ready to match your effort to your physique goals? Get evidence-based strategies that work by joining my FREE email list at witsandweights.com/email

    —

    Are you training hard but feel like you're getting nowhere? Wondering why your effort isn’t translating into results? What does it take to get to level 10 in fitness or life?

    Philip (@witsandweights) connects with Kevin Palmieri, co-host of the globally-ranked Next Level University podcast with over 1,900 episodes. Kevin opens up about his journey from the stage as a bodybuilder to balancing fitness with business and life. They dive into why even evidence-based plans fail without matching effort to goals and how to bridge that gap through mindset, sustainability, and strategy.

    Learn the power of starting small, the truth about elite fitness goals, and how flexibility, communication, and consistency can transform your journey.

    Kevin Palmieri is the co-founder and co-host of Next Level University, a top-rated self-improvement podcast. His insights on mindset, fitness, and personal development are backed by years of experience and dedication to helping others optimize their lives.

    Today, you’ll learn all about:

    3:25 Understanding results vs. effort
    5:25 The importance of sustainability in fitness
    10:18 Honest conversations about priorities and effort
    12:51 The sustainability-consistency-improvement framework
    19:52 The power of flexibility and fundamentals in fitness
    24:30 Discussion about fitness influencers, life priorities, and circumstances
    34:16 The uncomfortable truths about extreme fitness goals
    39:52 Turning discomfort into confidence through bulking
    44:46 Building belief in your ability to control body composition
    48:37 The power of commitment devices for consistency
    51:47 Outro

    Episode resources:

    • Email: kevin@nextleveluniverse.com
    • Website: nextleveluniverse.com
    • Instagram: @neverquitkid

    📲 Send me a text message!

    Support the show


    👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment

    🎓 Join Wits & Weights Physique University

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

    ✉️ Join the FREE email list with insider strategies and bonus content!

    📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

    🏋️‍♀️ Download Boostcamp for free and access 70+ evidence-based workout programs

    🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights

    📞 Send a Q&A voicemail
    Show More Show Less
    52 mins

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