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

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

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

By: Philip Pape Evidence-Based Nutrition Coach & Fat Loss Expert
Listen for free

About this listen

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 Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Personal Development Personal Success
Episodes
  • 95% of Diets Fail, Fitness Gurus, and Your Over 40 Muscle Retirement Plan | Bonus

    95% of Diets Fail, Fitness Gurus, and Your Over 40 Muscle Retirement Plan | Bonus
    Jul 5 2025

    What if everything you thought you knew about fitness was filtered through marketing hype rather than science?

    After experimenting with countless diet trends across my 20s and 30s, from Atkins to Paleo to keto and intermittent fasting, I've learned firsthand that what matters isn't finding the "one perfect approach" but building sustainable systems that work specifically for you.

    The fitness world has become saturated with influencers making bold but oversimplified claims. If someone tells you there's only "one true way" to achieve fitness goals, your skepticism radar should go on high alert.

    In this bonus episode from my recent appearance on the With Passion podcast hosted by Josh Taft, we discuss how to make sense of the barage of information from the fitness industry, why strength training is absolutely essential for longevity, and how to approach your health and fitness journey with a sustainable, evidence-based mindset.

    Discover why most fitness advice is wrong, how to navigate conflicting information, and why muscle truly is your retirement plan, especially after 40.

    Main Takeaways:

    • Why being skeptical of fitness trends and guru claims can save your health and money
    • The shocking truth about why 95% of diets fail and what successful people do differently
    • How muscle mass is literally your insurance policy against aging and disease
    • Why strength training beats cardio for fat loss, longevity, and metabolic health
    • The psychology behind sustainable goal setting and why most people try to change too much at once
    • How to use "seasons" of focused effort followed by maintenance phases for long-term success
    • Why consistency with basics beats perfection with complex protocols

    Episode Resources:

    • Check out Josh's podcast With Passion


    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
    Show More Show Less
    1 hr and 7 mins
  • Blood Sugar Spikes, Carb Myths, GLP-1s, and Fat Loss Tips from a Type 1 Diabetic (Ben Tzeel) | Ep 343

    Blood Sugar Spikes, Carb Myths, GLP-1s, and Fat Loss Tips from a Type 1 Diabetic (Ben Tzeel) | Ep 343
    Jul 4 2025

    Grab your free Muscle-Building Nutrition Blueprint to learn how to eat for your training goals (even when managing blood sugar and eating carbs). Go to witsandweights.com/muscle

    –

    Are carbs really your enemy? Should you be training fasted? Can someone with diabetes actually build muscle and thrive?

    Registered dietitian and strength coach Ben Zeal, who’s been living with type 1 diabetes for over 25 years, joins me to break down some of the biggest myths in fitness and nutrition. We discuss carb fear, insulin misconceptions, and the truth about fasted training, CGMs, GLP-1s, and more.

    Ben also covers how blood sugar management isn't just for diabetics, but for anyone wanting consistent energy, better performance, and body composition goals that stick. Our discussion is packed with real talk and practical strategies to train smarter, eat with confidence, and stop fearing carbs.

    Today, you’ll learn all about:

    4:39 – Should non-diabetics track glucose?
    6:13 – Walks, workouts, and insulin sensitivity
    9:28 – Can movement replace medication?
    13:11 – How to overcome carb fear
    15:14 – Best training approach for blood sugar
    22:36 – Stress: the hidden blood sugar saboteur
    27:40 – GLP-1 drugs and smart strategy
    30:48 – What insulin pumps actually do
    36:32 – How to become a consistent lifter
    41:44 – Does fiber really matter for blood sugar?
    44:25 – Where to find Ben and free resources

    Episode resources:

    • Your Diabetes Insider Podcast
    • Website: yourdiabetesinsider.com
    • Instagram: @manoftzeel
    • Facebook: m.me/manoftzeel?ref=w10525587
    • Youtube: @yourdiabetesinsider

    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
    Show More Show Less
    46 mins
No reviews yet