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

Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

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 mindsetIf 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!

Episodes

Mentioned books

May 3, 2024 • 1h 8min

Ep 169: Q&A w/Jeff Hoehn – Menopause Weight Loss, Bulking Without Getting Fat, & Cutting on Low Sleep

How long should you rest between sets? What to do if you're gaining too much on a bulk? Can women over 50 overcome menopause weight-loss resistance and is it a thing? How to train when transitioning from bulking to cutting? In today's episode, fitness expert and coach Jeff Hoehn joins Philip (@witsandweights) as a co-host. They dive deep into various fitness topics in this Q&A session, including the challenges of weight loss during menopause, strategies for bulking without excessive weight gain, the optimal rest intervals for muscle growth and strength, and the impact of sleep on cutting cycles. Jeff Hoehn hosts the podcast The Mind Muscle Connection. His podcast stands out for its science-based approach to fitness and nutrition, and the mental aspects of achieving overall wellness. Jeff's podcast covers a range of topics, including the often-neglected topic of body recomposition. For those who don’t want to bulk or cut exclusively, his workshops offer a holistic approach to achieving the best of both worlds. Today, you’ll learn all about:6:24 How long should you rest between sets for muscle growth and strength?16:17 Are there too many cons of cutting during periods of low sleep? Should I just stay at maintenance calories?23:50 I'm gaining a little too much weight in a building phase. What do I do?41:10 How do I adjust my programming during the transition from a bulk to a cut? Which training variables are most important?48:58 Is menopause and weight loss resistance a thing? Related to this, what's your advice on programming and nutrition for women over 50?58:28 How do you "prep" before a season of "going nuts" with food (Thanksgiving, Christmas, etc.)?1:06:30 OutroEpisode resources:The Mind Muscle Connection podcastJeff’s IG: @jeffhoehn_Related episodes:Ep 66: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game with Jeff HoehnSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

May 2, 2024 • 14min

Bonus Episode: Andy Baker on Mastering Strength Training Principles, Programming, and Progress

On this classic episode (a replay of Ep 60), we’re examining the world of programming and coaching with my special guest, Andy Baker. We get into programming principles for lifters of different ages and experience levels, whether your goal is to improve strength, performance, or body composition, or just have fun but effective workouts. We also talk about Andy’s career as a coach, training principles and methods, and what he’s been up to lately.If you don’t already know him, Andy Baker is a highly sought-after strength coach, personal trainer, competitive raw and drug-free powerlifter, and co-author of two best-selling books on strength training.Andy’s books and programming changed my life when I finally figured things out and got my act together back in 2020 and did my first novice linear progression with Starting Strength. I’ve since run several of his programs, my favorite being The KSC Method for Power-Building, and I’ve been a group client of his Baker Barbell Club since 2021.Unlock the secrets of effective strength training with Andy Baker, a strength coach whose expertise spans from military fitness to running a successful barbell club. Our conversation promises insights that transcend the usual workout chatter, focusing on how to craft a regimen that's as enjoyable as it is sustainable. Andy and I dissect the principles of programming that hold true whether you're a gym rookie or a seasoned weightlifter, offering guidance on how to pursue strength, enhance body composition, and safeguard long-term health.To check out the original episode (including full timestamps and links to Andy's website and podcast), check out:Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy BakerYou might also like the more recent interview of Andy about bodybuilding:Ep 131: Andy Baker on Bodybuilding for Hypertrophy and an Aesthetic, Muscular PhysiqueSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Apr 26, 2024 • 49min

Ep 167: Optimize Your Thyroid for Hormone Health, Metabolism, and Fat Loss with Haley Fountain

Are you struggling with weight due to thyroid issues? Confused about the role of minerals in thyroid function? Do you need a roadmap for exercise and nutrition with a thyroid condition?Today, Philip (@witsandweights) welcomes Haley Fountain, a women's health coach who balances modern nutrition with ancient wisdom and behavioral science. Haley is certified as an Integrative Nutrition Health Coach and specializes in Hormonal Health. She's also a yoga instructor, model, and actress.In this episode, you will learn about the world of thyroid health. This complex issue impacts your weight, metabolism, sleep, and mental health. Haley will guide us through managing weight with a thyroid condition, the role of minerals in thyroid function, and the importance of exercise and nutrition. They'll also explore how the mind-body connection and sleep contribute to thyroid health. Haley is dedicated to empowering women to thrive. She offers personalized coaching, organizes events, and hosts retreats to create a supportive environment for women to connect with their health and well-being. Her approach is to provide accessible and practical information, regardless of where individuals are on their health journey. Whether someone is dealing with thyroid issues or simply seeking to expand their knowledge, Haley's expertise promises to be valuable.Get the 13-minute bonus Q&A video interview with Haley on thyroid healthToday, you’ll learn all about:2:11 The importance of the thyroid and its function4:26 The conditions associated with the thyroid6:05 Hormones vs. lifestyle8:22 The role of the thyroid in metabolism and weight management12:27 How do you approach meal spacing and diet18:36 The link between minerals, supplementation, diet, and thyroid health27:33 How to test for mineral deficiency33:04 Exercise for thyroid health35:45 The impact of the third leg of movement 37:29 Specific foods that are helpful for the thyroid41:22 The value of sleep, naps, and yoga45:22 What Hely wished Philip had asked48:19 Where to learn more about Haley48:47 OutroEpisode resources:Haley’s website: holisticinhouston.com/ IG: @holistic_in_houston YouTube: @holisticinhouston1Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Apr 25, 2024 • 7min

Quick Wits: The Surprising Reason You Don’t Look Like You Lift

Think spending more time in the gym is how to look like you lift? Think again.There's one surprising reason that most people are doing that prevents them looking like they want to and getting results from all that hard work in the gym, and we're going to talk about that on today's Quick Wits. Ever feel like you're a hamster on a wheel, working out endlessly but your muscles are playing hide and seek? Let's reveal the culprit behind why your gym efforts aren't translating to that superhero silhouette you're after. Today, I am tearing down the misconceptions that keep your gains under wraps. We're not just lifting weights; we're lifting the veil on creating an anabolic environment, the necessity of a calorie surplus, and the optimal path to muscle visibility. This episode is your ticket to a smarter workout regimen that ensures you're not only feeling Herculean on the inside but also looking the part.Forget the frustration of progress that feels glacial and those years that seem wasted in search of muscle definition. I break down evidence-based strategies for a controlled calorie surplus that meshes with your body’s needs like a glove.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Apr 23, 2024 • 49min

The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time) | Ep 166

Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting?In this episode, Philip (@witsandweights) talks about body recomposition and strategies for muscle gain and fat loss. He emphasizes patience and consistency, starting with maintenance calories for beginners and slower recomp for experienced individuals. Philip also dives into caloric balance, setting and adjusting calorie targets, and optimizing macronutrient ratios for muscle growth and fat loss. He emphasizes the importance of peri-workout nutrition to support muscle growth through strategic protein and carbohydrate consumption.Philip also stresses that strength training is crucial to body recomposition and long-term fat loss. He shares principles of effective strength training, including progressive overload and proper exercise techniques. He also touches on the hormonal benefits of strength training, like elevated testosterone and growth hormones.Philip advocates a holistic approach to body recomposition, incorporating nutrition, training, mindset, and lifestyle factors. He encourages celebrating small victories, staying dedicated, and trusting the process towards achieving your desired physique.Today, you’ll learn all about:1:59 Wins from the WWPU community6:48 Common misunderstanding about body recomp10:57 Underlying body recomp mechanisms13:47 Three categories of body recomp19:37 Using nutrition for body recomposition27:20 Setting your macros28:47 The significance of effective strength training31:09 Benefits of proper training and building muscle mass33:40 Peri-workout nutrition36:34 Optimizing health and hormone status39:59 The importance of mindset44:02 Final thoughts on body recomp48:27 OutroEpisode resources:Watch this FREE video on how to setup MacroFactor for body recompTry MacroFactor FREE with my code WITSANDWEIGHTSRelated episodes:Ep 66: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game with Jeff HoehnEp 136: How to Maintain a Lean Physique Year-Round (Without Cuts or Bulks)Ep 162: Bodybuilding for Everyday Lifters Who Want to Build Their Dream PhysiqueSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Apr 22, 2024 • 6min

Quick Wits: Maximize Upper Body Gains in Minimal Time (Intensity Techniques)

If you're pressed for time in the gym but you still want to make massive gains, learn about time-efficient training techniques to supercharge your upper body workouts.Ever feel like you're racing against the clock in the gym, trying to squeeze in those exercises? We're sharing the insider scoop on rest-pause sets and supersets that can cut your gym time in half while still scoring you those significant muscle gains.This episode isn't just about fast-tracking your fitness; it's about optimizing every minute for maximum results. We'll explain why these tried-and-true methods, often overlooked as simple bro-science, are backed by solid research and can be integrated into your routine without compromising performance. Tune in as we break down how to maintain intensity and volume in your workouts, sidestepping the common trap of excessive volume, all while keeping an eye on the clock. Whether you're a busy professional or a time-strapped fitness enthusiast, you won't want to miss the game-changing strategies we're unpacking to revolutionize your upper body workouts.--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Apr 20, 2024 • 21min

Weekend Q&A: Stop Creatine to Drop Weight, Best Diet for Cholesterol, Building Muscle in Deficit with High Protein, Realistic Body Recomp

Should you stop taking creatine to drop weight as a runner, and will it kill your gains? What is the best diet to lower your cholesterol? Can you still build lean muscle while on a calorie deficit, as long as the protein is high? And is body recomp realistic if you are 200 pounds, 5'10 with 25% body fat or really whatever your stats are and your background?We are answering 4 questions today:Should I stop taking creatine to drop weight as a long-distance runner and will it kill my gains?What is the best diet to lower my cholesterol (omnivore, carnivore, keto, Mediterranean, etc.)?Can I still build lean muscle while in a calorie deficit as long as the protein is high?Is body recomp realistic for me at 200 pounds, 5'10", 25% body fat. I lift 5 days a week, cardio 2-4 days.Get the answers in today's Weekend Q&A bonus episode.Mentioned in the episode:Get MacroFactor for free with code WITSANDWEIGHTS---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

The AI-powered Podcast Player

Save insights by tapping your headphones, chat with episodes, discover the best highlights - and more!

Get the app