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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Episodes
  • The Crazy-Busy Parent's Guide to Training and Staying Fit with Bryan Boorstein | Ep 223

    The Crazy-Busy Parent's Guide to Training and Staying Fit with Bryan Boorstein | Ep 223
    Sep 27 2024

    Are you a busy parent struggling to stay fit while juggling school runs, work, and family? Do you wonder if it's possible to reclaim your pre-kids fitness? How can you balance your health goals with parenthood?

    Philip (https://www.instagram.com/witsandweights) chats with returning guest Bryan Boorstein, founder of Evolve Training Systems and Paragon Training Methods. Bryan, a fitness coach with 25+ years of experience and a parent himself, shares how busy parents can maintain and surpass their fitness goals.

    Bryan Boorstein, co-host of the Eat Train Prosper podcast, has helped everyone from elite athletes to everyday parents. His innovative methods focus on maximizing results, even with limited time, and provide practical advice for making fitness a sustainable and enjoyable part of life.

    📱 Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes: https://witsandweights.com/free-call

    Today, you’ll learn all about:

    0:00 Intro
    2:35 Finding time for fitness in a busy schedule
    4:26 Creative workout ideas for parents
    13:18 Optimizing training with limited sleep
    17:34 Morning workout tips
    19:30 Staying consistent with chaotic family life
    21:55 Setting realistic fitness goals
    27:58 Managing mental health through fitness as a parent
    33:07 Brian’s fitness journey as a parent
    49:50 Where to find Brian
    50:36 Outro

    Episode resources:

    • Instagram: @bryanboorstein
    • Paragon Training Methods: paragontrainingmethods.com
    • Evolve Training Systems: evolvetrainingsystems.com
    • Eat Train Prosper Podcast: eattrainprosper.com
    • Dumbbell Quickie Program

    Related Episode:

    • Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and Cardio | Ep 14

    📲 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
    51 mins
  • This Quick Change Will Help You Stick to Your Fat Loss Meal Plan (Kaizen) | Ep 222

    This Quick Change Will Help You Stick to Your Fat Loss Meal Plan (Kaizen) | Ep 222
    Sep 25 2024

    Struggling to stick to your fat loss meal plan? Or any nutrition plan?

    Learn how the engineering concept of Kaizen – continuous improvement through small changes – can revolutionize your approach to nutrition and fat loss.

    To celebrate National Cooking Day (September 25), this episode challenges you to make ONE quick change this week that will set off a chain reaction of positive habits. It will gradually upgrade your "sustainability system" to give you results (rather than completely overhauling your diet overnight).

    💡 To connect with others on their fat loss journey and share meal ideas, join our Facebook group at https://www.facebook.com/groups/witsandweights

    Main Takeaways:

    • Kaizen is a powerful engineering principle that focuses on small, continuous improvements.
    • Making THIS one quick change this week will significantly impact your fat loss journey.
    • You'll have more control over ingredients, portions, and macros.
    • This principle can then be applied to every other area of your health and fitness.


    📲 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
    18 mins
  • The Hidden Reason You're Skipping Gym Workouts (It's Not Laziness) | Ep 221

    The Hidden Reason You're Skipping Gym Workouts (It's Not Laziness) | Ep 221
    Sep 23 2024

    Do you skip the gym, even though you know how amazing you’ll feel afterward? Have you set fitness goals but can't seem to stay consistent with your workouts?

    Philip (@witsandweights) dives into the hidden psychological reasons why motivation is elusive and why it’s not about laziness or willpower. He covers the science of motivation, the misalignment between goals and actions, and how to form lasting habits that make showing up for your workouts easier. Philip also shares practical tips to hack your brain for success. Whether you're a seasoned lifter hitting a motivation wall or a newbie trying to build a gym habit, you'll learn to reframe your mindset, focus on immediate rewards, and build systems for effortless consistency.

    💪 To learn how to optimize your nutrition to build muscle and focus on what matters (vs. the number on the scale), making getting to the gym and working out (training) just “what you do,” download my free Muscle-Building Nutrition Blueprint or go to witsandweights.com/free

    Today, you’ll learn all about:

    2:33 Listener question: Why is it so hard to get motivated to go to the gym?
    3:48 The psychology of motivation and "temporal discounting"
    6:44 Misalignment between workout goals and actions
    13:00 How to form lasting workout habits
    16:07 Habit stacking and temptation bundling for workout success
    21:14 Developing resilience and mental toughness through training
    22:24 Free muscle-building nutrition blueprint to fuel your workouts
    23:30 Outro

    Episode resources:

    • Download the free Muscle-Building Nutrition Blueprint or go to witsandweights.com/free

    📲 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
    24 mins
Exercise & Fitness Personal Success Hygiene & Healthy Living
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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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