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 Higiene y Vida Saludable Éxito Personal
Episodios
  • Can Strategic Fasting Enhance Muscle Gain (Reduce Fat During a Bulk)? | Bonus

    Can Strategic Fasting Enhance Muscle Gain (Reduce Fat During a Bulk)? | Bonus
    Jul 12 2025

    Join the new Wits & Weights Physique University at just $27/month (was $87) - get access to training templates, course library, private community, and so much more.

    Podcast listeners get a custom nutrition plan FREE (normally $47) when you join by the end of July using this special link: bit.ly/podcast-new-wwpu

    --

    Ever wondered if you could hack your bulking phase to gain more muscle and less fat?

    This episode answers a question from our free Facebook community that many data-driven "optimizers" are wondering about.

    John asked if strategic extreme deficit days during an otherwise surplus-focused bulking phase could help "clean up" fat gain.

    It seems logical on paper... create a weekly calorie surplus while periodically burning fat through protein-sparing modified fasts. But does your body respond to this the way you might expect?

    Learn how muscle building actually works and how to optimize your approach to building muscle with minimal fat gain.

    And if you want YOUR question answered with this level of detail, join our free Wits and Weights Facebook group and use the #AskPhilip monthly thread.


    Support the show


    🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month)

    👥 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
    Más Menos
    8 m
  • Organic, Grass-Fed, and Natural - What Food Labels DON'T Tell You (Natalie Kovarik) | Ep 346

    Organic, Grass-Fed, and Natural - What Food Labels DON'T Tell You (Natalie Kovarik) | Ep 346
    Jul 11 2025

    Are you overpaying for food that’s supposed to be healthier? Have food labels like “grass-fed,” “non-GMO,” and “all-natural” been misleading you? What if the truth behind your grocery cart was simpler and way less stressful?

    Natalie Kovarik, a fourth-generation cattle rancher and co-host of the Discover Ag podcast, joins me to clear up the confusion. We go behind the food labels to talk about what matters when it comes to nutrition, budgeting, and values, and what’s just clever marketing. Whether you're training hard, feeding your family, or just trying to make better choices, this will help you shop smarter without the overwhelm.

    Today, you’ll learn all about:

    0:00 – Intro
    2:18 – Why “non-GMO” frustrates farmers
    4:06 – What is greenwashing?
    5:39 – Organic vs all-natural vs grass-fed
    7:44 – Smarter ways to shop on a budget
    13:13 – The huge impact of food waste
    16:10 – Grain-fed vs grass-fed nutrition
    24:28 – How safe is your grocery store milk?
    32:31 – Glyphosate and the dirty dozen
    41:06 – Why fresh and local still matter
    45:05 – Safe vs healthy: important distinction
    48:10 – Debunking myths about factory farms

    Episode resources:

    • Website: discoverag.com and kovarikcattleco.com
    • Instagram: @nataliekovarik and @discoveragpodcast
    • Tiktok: @discoveragpodcast
    • Podcast: https://podcasts.apple.com/us/podcast/discover-ag/id1615443750
    • Youtube: @Discoveragpodcast

    Support the show


    🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month)

    👥 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
    Más Menos
    52 m
  • The PERMA Framework - 5 Pillars of Positive Psychology for Sustainable Fat Loss | Ep 345

    The PERMA Framework - 5 Pillars of Positive Psychology for Sustainable Fat Loss | Ep 345
    Jul 9 2025

    Join my email list for exclusive content on the psychology of transformation that you won't find anywhere else. Go to witsandweights.com/email

    --

    Struggling with fat loss despite knowing exactly what to do? You're not alone.

    The answer isn't about knowledge, it's about psychology.

    Learn how the PERMA framework from positive psychology reveals the 5 psychological elements that separate people who sustain their transformation from those who remain stuck.

    Discover how to engineer your fat loss approach to work WITH your psychology instead of against it, creating conditions where healthy behaviors actually feel good to maintain.

    Main Takeaways:

    • The intelligence paradox: Why smart people often struggle most with sustainable fat loss
    • The 5 PERMA elements: Positive emotion, Engagement, Relationships, Meaning, and Accomplishment
    • How to systematically engineer psychological momentum into your fat loss approach
    • Why traditional approaches focus on mechanics but miss the psychological infrastructure
    • How to audit yourself across the PERMA dimensions to identify your weakest area

    Timestamps:

    0:01 - The intelligence paradox in fat loss
    3:22 - Why smart people struggle with fat loss
    5:06 - Introduction to the PERMA framework
    6:17 - P: Positive Emotion and cognitive flexibility
    8:31 - E: Engagement and finding flow states
    10:50 - R: Relationships and social connection
    13:07 - M: Meaning and purpose-driven goals
    14:05 - A: Accomplishment and self-efficacy
    17:24 - How to engineer YOUR psychology


    Support the show


    🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month)

    👥 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
    Más Menos
    24 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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