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

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, not harder. Wits & Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you build a strong, lean physique without the BS.

    Nutrition coach Philip Pape explores time-efficient strength training, nutrition, and lifestyle strategies to optimize your body composition sustainably. Simple. Science-based. No fads, no gimmicks, just evidence-based info you can trust. 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 lies and half-truths designed to keep you confused and spending your hard-earned cash (and time) on stuff that doesn't work.

    But getting in the best shape of your life doesn't have to be complicated or time-consuming. By using your WITS and lifting WEIGHTS, you can build muscle, lose stubborn fat, and achieve your dream physique. We bring you smart, time-efficient strategies for movement, metabolism, muscle, and mindset.

    If you're ready to separate fact from fiction, learn what actually works, and join a tribe of truth-seekers who are done with the hype and ready to put in the intelligent work, hit that "follow" button and let's engineer your best physique ever.
    © 2024 Philip Pape
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Episodes
  • Ep 174: Q&A - Partial Reps for More Muscle, Too Much Cardio for Fat Loss, Lose Weight Not Muscle

    Ep 174: Q&A - Partial Reps for More Muscle, Too Much Cardio for Fat Loss, Lose Weight Not Muscle
    May 21 2024

    Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time?

    Today, Philip (@witsandweights) answers questions from Jonathan and Matt sent to the Fanlist voice message inbox. They were curious about optimizing training and nutrition for fat loss and muscle growth. You’ll discover whether incorporating partial reps can effectively build more muscle mass and how to do so intelligently in your training routine. Additionally, Philip dives into the ideal amount and type of cardio to maximize fat loss without compromising your hard-earned gains. Plus, you’ll learn proven strategies for overcoming weight loss plateaus while preserving lean muscle tissue.

    If you’d like to have your question answered on a future episode and receive a shout-out, you can either leave a voice message in the Fanlist inbox or send a text message.

    Today, you’ll learn all about:

    2:28 What should I do to break through a weight loss plateau after losing 40 lbs since January? I'm 5'8", currently 220 lbs, lifting 4-5x/week and jogging 3-4x/week. Should I ditch cardio to have more time/energy for lifting? How much more weight is realistic to lose by August without losing muscle?

    18:22 What's your opinion on partial reps? Are they beneficial for muscle growth or a waste of time?

    31:43 Outro

    Episode resources:

    • Submit a voice message for the next Q&A

    Related Episodes:

    • Ep 170: How Fast Should You Lose Weight for Fat Loss?
    • Ep 145: Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and Cardio

    Send me a text message!

    Support the Show.


    🎓 Join Wits & Weights Physique University

    👩‍💻 Schedule a FREE nutrition/training audit with Philip

    👥 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!

    🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights

    🤩 Love the podcast? Leave a 5-star review

    📞 Send a Q&A voicemail
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    34 mins
  • Quick Wits: Rethinking Exercise and Energy Expenditure for Fat Loss (Herman Pontzer's Constrained Model)

    Quick Wits: Rethinking Exercise and Energy Expenditure for Fat Loss (Herman Pontzer's Constrained Model)
    May 20 2024

    Today, we're diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionary anthropologist Herman Pontzer.

    If you're like most people, you've probably heard the old adage that weight loss is simply a matter of "calories in, calories out." This idea, known as the additive model, suggests that our bodies burn energy in a linear fashion, and that by either reducing our calorie intake or increasing our energy expenditure through exercise, we can create a calorie deficit and lose weight.

    But what if this model is overly simplistic and doesn't actually reflect the complex realities of human physiology?

    This episode peels back the layers of metabolism and physical activity, as we examine the startling notion that our bodies aim to maintain THE SAME LEVEL of energy output, no matter how much we move.

    We'll explore why an uptick in exercise doesn't always translate to the expected calorie deficit and how our bodies compensate in surprising ways. Learn how to navigate this intricate dance of calories and master your physiological responses to achieve physical self-mastery.

    --

    “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.

    Send me a text message!

    Support the Show.


    🎓 Join Wits & Weights Physique University

    👩‍💻 Schedule a FREE nutrition/training audit with Philip

    👥 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!

    🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights

    🤩 Love the podcast? Leave a 5-star review

    📞 Send a Q&A voicemail
    Show more Show less
    8 mins
  • Weekend Q&A: Whey vs. Plant Protein, Essential Amino Acids, Too Much Protein Myth

    Weekend Q&A: Whey vs. Plant Protein, Essential Amino Acids, Too Much Protein Myth
    May 18 2024

    Today we're answering a question about protein intake and supplementation. We'll cover the differences between protein sources, optimal timing, and what happens if you exceed your target intake.

    Veronica asked 5 sub-questions:

    • Does every Whey Protein Isolate contain all essential amino acids?
    • Are Essential Amino Acids supplements needed if one meets the daily protein intake from animal protein?
    • Would plant protein have the same effect?
    • Would it matter or would it be better if I take most my protein in my breakfast and dinner and not so high at lunch?
    • What happens in the body if I go above the target protein intake? Will my body use it or store it? Can glycogen be converted to glucose?
    Get the answers in today's Weekend Q&A bonus episode.

    ---

    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 Friday LIVE #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 LIVE Friday #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!


    Send me a text message!

    Support the Show.


    🎓 Join Wits & Weights Physique University

    👩‍💻 Schedule a FREE nutrition/training audit with Philip

    👥 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!

    🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights

    🤩 Love the podcast? Leave a 5-star review

    📞 Send a Q&A voicemail
    Show more Show less
    20 mins
Exercise & Fitness Hygiene & Healthy Living Personal Success
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Profile Image for Russell Gretkierewicz

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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