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

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!

Recent Episodes

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Recent Reviews

MatcoHaig

Very informative!

Phil helped me with my workouts, I was afraid to push more weight because of my injuries but that’s what helped me feel a lot better. I listen to all of his podcasts now!
Jeff Linden

Insightful and Practical Fitness Guidance

Phillip Pape does a fantastic job breaking down the fitness industry and helping listeners navigate weight loss more effectively. His recent episode on how carbs, fats, and proteins function in the body was especially insightful. I highly recommend this podcast for anyone looking to deepen their understanding of fitness and nutrition!
Relationship Renovation

Fantastic Podcast

just found Philip and love the podcast. Terrific source to learn how to be a more efficient exerciser and find a way to maintain fitness in a different developmental phase of my life. Most recent episode about walking versus running was an eye opener.
aublamb

Love the vantage point

Love the researched based advice and the vantage point from an engineer- feel like we speak the same language. Super informative if you’re looking to learn how to actually learn how the body works so you can create the adaptations you desire and not waste time on lies and fad diets. Def worth a listen!
xusnrn

More celebrity or just in demand trainer interviews!

I loved the interview woth Obi O. He knows the secret sauce and he has years of experience in his field. I really enjoyed the trainer shows like A&E Fit to Fat to Fit series - must see for any trainer. It would be great if u could get a few of those trainers on to discuss what they learned. Thanks Phil dor all you do so well!!!
radioestes

Powerful podcast

Love the interviews!!
ThePhotoDon

Love it!

Just what I needed to keep my fitness goals in check through the new year!
mfit.workouts

From Guest To Fan

I know I may be biased as I was interviewed on this show, but I love how Philip chooses to educate on health and fitness. So much of what you hear about online about health is so extreme or black and white, but on this show Philip helps his listeners understand the complexities of health and how to navigate them! Give it a listen!
annaclough

Love

Love the diversity of topics & the support given to anyone on a fitness journey. Highly recommend🙏🏼
gasdferfad

Great premise and insightful episodes

I think the shows premise is really quite smart. I am a big proponent of people that speak truth around this area rather than those who do the whole eat this or that way to lose quick. I think generally a lot of people are lazy and want the fastest results possible, but Philip’s advice on taking your time through every phase and being open to GAINING weight to get the body you want is what more people need to hear. Definitely recommend listening!
R.and.K

Great stuff

Philip delivers interesting insights in a polished way. I love the analytical approach to health. He kept me engaged throughout the episode.
Kathleen Flanagan

Myth Buster

I love how he busts myths
Dragonsflight

Science backed

I enjoyed your episode on weight lifting after menopause. Joining your FB group for more info. Thank you
KabirTechDives

Great Episode on Debunking Men’s Health Protocols

Men’s health protocols are something new to me. I am not super interested in complex health protocols and so this episode was debunking these protocols which jibes well with me.
Pieurckalsiehd

Where’s this been!?

As someone who knows nothing about this, I feel like I can finally be educated WELL!!! 👏🏻
Bradkearns

Really Well Informed and Interesting

Philip does a fantastic job covering the most interesting and important topics, and distilling complex information, including scientific research, into easily understandable and actionable tips for healthy living and especially getting fit and strong for a lifetime
pendolino

Great for beginners

I’ve been listening to this podcast recently and I think it’s valuable information but mostly targeted at genpop with more intermediate or advanced trainees knowing much of what’s presented. Still a great overall collection of topics.
LadyLifter07

Best nutrition podcast

Real advice for real people. Always look forward to the next episode.
3DMJ Godfather

Real talk!

A great source of knowledge and real world application. Great show!
Sara Pace

Real, diverse, relevant

I appreciate so much the information on this podcast. Phillip seems like a real person who I can identify with - he talks like someone I can understand who has a ton of knowledge in a field I am trying to dive into. I love the diversity of information for men and women - body builders and soccer moms. The episodes are to the point and enjoyable to listen to. Thank you so much for all you do to help us on our individual journeys!
SDJVDAS

Love this pod!

Seriously so informational. Can’t get enough. The host is a class act too.
Jasonz27

Definitely recommend

I’ve been trying to work out more but it’s difficult to know if you’re doing it right. Figuring out how to diet, what muscle groups to work, how to find the right balance with cardio, etc. This podcast clears up a lot of those questions to make sure you get as much as you can out of your health plan.
morganfranklinmedia

Well Rounded

This podcast does a wonderful job of explaining complex nutritional and workout information without overwhelming the listener. As someone that is looking to improve their health both physically and mentally I found this podcast very helpful.
BBoor82

Great interviewer!

During my two episodes as a guest on the pod, I have been very impressed with the thoughtful questions and conversational nature.
PCR NC

Where have you been all my life?

I really enjoyed this podcast. Great information. Love the mindset episode of getting my butt to the gym. I really think it's gonna help. Thanks for the info.
NickSC2015

Excellent podcast

Very informative podcast that takes a deep dive in the science of fitness and nutrition. A must listen!
roadrunner008

Easy to understand!

This podcast is so so good! Phillip does such a good job explaining things and keeping them simple to understand. Really, really great stuff!!
AnaMurbyWrites

Very informative podcast

The host is engaging and easy to listen to. The knowledge is great and helpful. If you are into fitness and wellness, for sure listen to this podcast.
Whitey0414

Simple yet good

I listen every chance I get and always walk away with something if not multiple tips and techniques to maximize my time during my workouts.
clay yeager

The Best Health Podcast By Far

Phillip is the best! He is so knowledgeable, vulnerable, and personal. He has changed the way I view nutrition and health completely! He puts such time and effort into his content and has such a variety. I love the way that he gives different situations for different people and gives plans on what he would do if they were his client, that is so informative on applying it to your daily life. I’m super thankful for all the knowledge I have gained from him and looking forward to what this life change will do for me in the future!
Nikkers41

Title

He just repeats whatever the click bait title is. No actual information
Number Two.

Very good at his craft!

Energetic and informative!
SAM2BOYS

Great listening

You will learn a lot. Worth a listen to help you reach your goals.
Camille in NH

Great Practical Strategies

Philip’s podcast is full of solid, practical advice for navigating fitness and nutrition. Yes, it’s backed by science, but he doesn’t drag us through the weeds. He provides just enough detail along with how to apply it to our real, messy, busy lives. It also helps that he’s very relatable and nice guy!
Anameh

Love the content!

Philip’s content is awesome. It’s practical and his advice is not a one size fits all, but can be tailored to each specific person.
Amaxing podcast

Awesome guests

As a health professional, I love all the experience Philip brings to us! There is such a diverse group of wellness guess on his show! Thanks for all the great information! His guests always are top notch with great fitness tips!!
Dhsbsu991

So good!

Philip knows what he’s talking about, and that’s so refreshing in this industry. It’s hard to get easy access to strong information about nutrition and health, but this podcast is super accessible and does the job!
Chadwick1208

So helpful

Philip is a wealth of knowledge and knows how to relay complex info in a relatable and practical way. I’m hooked!
dblack73

Anti-science.

Philip is either taking money from Big Food or he simply doesn't understand the science, or perhaps both. To say that ultraprocessed industrial seed oils are okay for consumption, and that the evidence against them is "flimsy," shows that he hasn't done his homework. I don't have the time or the desire to educate this man, but listeners beware...Philip is not to be trusted.
Jackie Wist

Such helpful information!

I love the quick tips that are thoroughly helpful! I listened to one short episode and felt like I learned so much about fat loss that I had no idea about. Thank you!
Sarene Leeds

Vulnerability is strong!

Really appreciate how vulnerable Phillip gets in his episodes. It allows everyone to relate to him so much more!
Amy810

Great topics and informative

P:hilip is a great host and interviewer. I thouroughly enjoyed my time talking to him and love listening to this podcast that is full of valuable information. Definitely hit the subscribe button for this one!
Chess player hater

Helped me focus

I started off my journey confused with all the conflicting info on instagram. This podcast helped me understand that strength training and was right for me. He goes over a vast amount of topics that shed light on understanding my personal goal better and that I can actually control it. Getting my macros figured out and also my expenditure.
TimNATC

Tons of Information in 3 types of episodes!

Very informative. Phillip had 3 types of episodes, interview style, quick hits, & listeners Q&A. All three are going to provide the listeners with a ton of information!
gschoser

Great Content

I stumbled upon this podcast when I was looking to get healthier and lose some of the fat! Being over )0 it is not as easy as it was 20 years ago. The information in this podcast is super helpful 🙂!
Brittanydfit

5⭐️

Philip is a great host! I love how he has a variety of guests with different backgrounds. He’s a true professional in the field.
Chella1989

Nice mix

While not totally my cup of tea, I do appreciate the mix of bite size episodes and deeper dives into different aspects of fitness, diet, and wellness. I can tell the host is passionate!
OmniMindfulness

Empowering Show

This show is full of incredible nuggets around the concept of fitness at all stages of life and the importance of a positive mindset. The episode I just finished focuses for those women who are going through menopause, and reminds you of the setting up a system for supporting a growth mindset … each episode truly leaves you feeling empowered.
DenverAnna87

Eeek, fake science?

I enjoyed a handful of episodes but he lost me with recent guest Haley Fountain and her unfounded hormonal and nutrition beliefs. Surely there are medical professionals he could bring in to discuss the evidence? Not an actress with a coaching certificate.
Paul J Salter

Great show!!

Philip does an excellent job infusing simplicity and practicality in a sea of misinformation and overly complex health and fitness topics!