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Wits & Weights | Nutrition, Lifting, Muscle, Metabolism, & Fat Loss

Philip Pape, Nutrition Coach & Physique Engineer

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For skeptics of the fitness industry who want to live longer by getting stronger with strength training and sustainable nutrition. Certified Nutrition Coach Philip Pape uncovers science-backed strategies for movement, metabolism, muscle, and mindset. Find out why they call him the Physique Engineer! Get stronger, optimize your nutrition to build muscle and lose fat, upgrade your body composition, and achieve physical self-mastery through a healthy skepticism of exercise and nutrition science ...
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What is the secret to sculpting eye-catching six-pack abs? It is not just about dieting. Abs can be made in the kitchen to an extent, but in this episode we are going to dive into 5 practical strategies that we use in our evidence-based coaching to help clients achieve a strong, shredded and functional core. Get you FREE copy of the March 2024 Issu…
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This conversation is from my appearance on Karen Martel’s The Hormone Solution Podcast. Karen invited me on her podcast to discuss the unique challenges and opportunities women over 40 face when it comes to nutrition, fitness, and hormonal health. We covered a LOT of relevant topics, like common diet myths and personalized strategies to help women …
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Can you regain your energy and strength while losing inches to turn back the clock by 10-15 years or more? Today, Philip (@witsandweights) speaks with Brian Gryn, host of the "Get Lean, Eat Clean" podcast, author of "The Stepladder System," and the go-to guy for men over 40 who want to improve their health. Like Philip, he shares no-nonsense, pract…
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I can't tell you how many times somebody said, "but my body fat scale says I'm 22% body fat!" If you are relying on gadgets and devices to measure body fat, it might be time for a reality check. We're going to explore the accuracy of these devices and what you should be doing instead on today's Quick Wits. Shout out to Veronica in the Wits & Weight…
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Have you ever felt dismissed by a healthcare professional when discussing your symptoms? What strategies can women use to advocate for themselves in the face of gaslighting? WARNING: This episode may contain discussions of medical trauma, sexual assault, and gaslighting within the healthcare system. If you're sensitive to these topics or feeling vu…
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Do you think you're strong, or perhaps you're not sure? Let's put that strength into perspective. Today we're going to dive into relative strength standards! We're going to look at some of the numbers and what exactly they mean for you in today's Quick Wits. Shout out to Carl B. for suggesting this topic! Today we navigate the landscape of what it …
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You spoke, and we listened! Today, we're diving into the results of our first-ever Wits & Weights Podcast Listener Survey. Tune in to find out what we learned about you, our amazing audience, and how your feedback is shaping the future of the show. And stick around until the end where I’ll be announcing the 5 winners of our survey prizes. This was …
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Want to unlock time-efficient muscle growth? Tune in as Jordan Lips spills the secrets of hypertrophy optimization and the truth about metabolic adaptation! Today, Philip (@witsandweights) is joined by personal trainer, ex-gym owner, and MNU Certified Nutritionist Jordan Lips, who works exclusively online with people who want to get healthier acros…
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If you are chasing muscle growth, there is one principle above all others that you just can't ignore if you want to see gains (and it's not progressive overload!). We uncover the non-negotiable secret of getting stronger on today's Quick Wits. It's time to learn why THIS is the cornerstone for building strength, surpassing even the well-touted conc…
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Today, Philip (@witsandweights) hosts a live training with the Wits and Weights community. He shares how he built 10 more pounds of muscle at 43 and your complete nutrition and training blueprint for doing the same thing. He discusses why you would want to gain weight on purpose, the fear of weight gain while building muscle, and the exact protocol…
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Cardio is great for your cardiovascular health, but we also know it can contribute toward your metabolic rate when used strategically. Today, I'm going to share one unique strategy you might not have thought of (thanks Bryan Boorstein!) to ramp up and supercharge your metabolism when it comes to cardio. Learn why engaging in THESE cardiovascular ex…
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This conversation is from my appearance on Andrew Romeo’s podcast, Romeo Athletics Radio. One of my long-time training coaches, Andrew invited me on to talk all things evidence-based fitness and flexible dieting. We discussed the intricacies of nutrition and fat loss, how to optimize your lifestyle for the best body composition, and my thoughts on …
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How do gut bacteria affect your metabolism, hormonal balance, inflammation, and overall physical performance? What foods and nutrients can nurture a healthy gut microbiome to enhance fat loss and improve body composition? In this episode, Philip (@witsandweights) speaks with Josh Dech, an ex-paramedic and Holistic Nutritionist specializing in gut h…
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If you think progress in the gym or setting PRs is all about motivation, think again. In today's Quick Wits, learn about what TRULY drives new PRs, strength, and muscle for life! We dissect the common misconception that sheer drive is all you need to smash personal records and upgrade your physique. If you're ready to break that plateau and start m…
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Does losing weight and, more importantly, losing fat feel impossible no matter how hard you try? Have you ever lost 10 pounds only to gain back 15? Do you dread stepping on the scale because it never seems to budge? If you can't figure out why the formula works for others but not you, this co-created and co-hosted episode breaks down the real reaso…
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Struggling with fat loss can feel like a solo journey through a maze with no exit in sight, but what if you had a map and TWO companions to guide you through? Announcing an exciting FIRST for the podcast that you're going to love...on today's Quick Wits. Prepare to learn why some breeze through their fat loss journey while others hit wall after wal…
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How does relatively high sugar affect your health, training, and gains? We're dissecting the sweet debate on how sugar influences body composition and its role in bulking and strength training. With a magnifying glass on the complexities of carbohydrates, from added sugars to whole foods, I'll guide you through the murky waters of muscle building a…
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Are you grappling with persistent belly fat? Are the hormonal shifts typically experienced by women over 40 posing challenges to your fitness journey? Today, Philip (@witsandweights) speaks with fitness expert Megan Dahlman, the sought-after trainer for women over 40 who want to feel their physical best for years to come. We discuss the fun yet fru…
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Are you finally ready to spend some time building muscle? If so, the rate at which you gain weight to gain muscle can vary based on your starting point and your goals. From a lean gain to a "dreamer bulk," we break it down on today's Quick Wits. 🎁 To find out the EXACT rates of gain for each of these (and everything else you need to know for an opt…
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Which is better, full-body training or body part splits? How can you recover faster between workouts, especially when doing a lot of high-intensity cardio? How can you balance lifting and cardio for a hybrid training approach to get the most out of both? Philip (@witsandweights) is answering these three questions on today’s episode. Today, you’ll l…
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If you're looking for six pack or eight pack abs, we've got you covered today, which is all about those core muscles. Philip (@witsandweights) reveals his top 4 exercises for sculpting your abs (sit-ups and planks are NOT on the list) in this special Lifting for Muscle Series of Quick Wits! --- “Quick Wits” are short, 3-5 minute episodes between fu…
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How can you overcome feeling aimless and frustrated with recovery issues in your training, especially over 40 with a family? The question we're answering is: "I am a 46 year old mom and have been weight training since May 2022, focused on body recomp with at least one muscle building phase last spring. I have never done a fat loss phase. I have slo…
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How did Josh York transform a simple idea at his parents’ dining room table into a global fitness phenomenon? What practical strategies can you learn from Josh about strength training, muscle building, and fitness optimization? Today, Philip (@witsandweights) talks with Josh York, the dynamic founder and CEO of GYMGUYZ, a mobile in-home fitness tra…
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To round out the lower body, we are hitting the glutes and calf muscles today (something for everyone). "I like big butts and I cannot lie..." 🎶🤣 Philip (@witsandweights) reveals his top 4 exercises for building strength and definition to get a big butt and big calves in this special Lifting for Muscle Series of Quick Wits! --- “Quick Wits” are sho…
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What really happens to fat when you lose weight? Where does the “stuff” go? How does it leave your fat cells and then your body? In today’s episode, Philip (@witsandweights) unravels the super-interesting, complex, and surprising journey of how your body burns fat during weight loss. From the moment you hit a calorie deficit to the result of a slim…
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Have you ever felt guilty for focusing so much on your own fitness goals? Or could dedicating time to your fitness journey be the ultimate act of altruism? Today we'll dissect the seemingly selfish act of prioritizing personal health and reveal how it's actually a cornerstone of generosity. This episode shatters the guilt often associated with a ri…
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This conversation is from my appearance on Brian Gryn’s podcast, Get Lean, Eat Clean, where we discussed so many topics related to over-40 fitness and sustainable results. Learn the step-by-step formula that helped me reveal my best body and energy after 40. Learn how flexible dieting, evidence-based training, and proper carb intake fuels workout p…
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Have you ever wondered how to maximize muscle growth while saving time? Tune in as Bryan Boorstein reveals intensity techniques that’ll transform your workouts! Today, Philip (@witsandweights) is joined by Bryan Boorstein, the mastermind and training genius. His extensive knowledge of training methods takes center stage as he delves into captivatin…
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The hamstrings are the often overlooked powerhouse behind your lower body. Last week we talked quads. Today we're going to talk about the hammies. Philip (@witsandweights) reveals his 4 go-to exercises for building strength and size in your hamstrings in this special Lifting for Muscle Series of Quick Wits! --- “Quick Wits” are short, 3-5 minute ep…
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How do you overcome the demons of yo-yo dieting and negative body image? How can strength training be a gateway to a better physique and mindset? Today, Philip (@witsandweights) sits down with Isis Alvarado, a long-time member of the Wits & Weights community and a fitness and health enthusiast with a 15-year journey marked by personal struggles and…
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Ever wonder why some people seem to get incredible results from their coaches, while others stagnate? How do you get the most out of working with a coach? There's one thing in particular that if you don't do this, it's going to stunt the relationship and the progress you're going to make. But if you can do this upfront, early and often throughout t…
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Can you thrive on a vegan diet (zero animal-based foods)? The question we're answering is: "What nutrients are essential for life and can only be found in animal products? I guess it would be more about vegan and vegetarian diets and the assumptions that you can’t get certain nutrients from plants. Maybe more context would be what essential nutrien…
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Do you know the fitness principles that can be adapted to the over-40 age group? Discover practical tips to maintain a strong and healthy lifestyle beyond 40! In this episode, Philip (@witsandweights) speaks with Brad Williams, host of the Over 40 Fitness Hacks podcast. Philip asked him to come on here to talk about the unique challenges and approa…
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Are you looking to build strong, muscular quads? Get ready to squat, press and extend your way to impressive legs. Philip (@witsandweights) shares his favorite 4 exercises for developing powerhouse thighs in this special Lifting for Muscle Series of Quick Wits! --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an act…
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Are you struggling to hit your macro targets on an almost daily basis? Is your protein too low or fats and carbs too high during a fat loss phase, making it difficult to hit your target calories without somehow being off-balance or going over? Today, Philip (@witsandweights) reveals five easy-to-follow techniques to help you consistently hit your d…
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Imagine if your bank statement only reported some transactions and not others. And then you get this huge shock at the end of the month when you see your actual balance. Well, you might be doing the exact same thing with your diet, and then the big shock is oh no, I gained 10 pounds. How did that happen? Just as a partial bank statement leaves you …
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What nutrients are essential for life and can only be found in animal products? The question we're answering is: "Bikini competitions? What is your take on those? I had a coach who competes frequently on bikini competitions. I thought about doing one but then saw what she was doing. Two hours of fasted cardio a day. She also instructed to cut carbs…
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Do you struggle with your body image when gaining weight to build muscle? How can you cope with the emotional challenges of getting a little fluffy on the way to your fitness goals? Today, Philip (@witsandweights ) gets real and raw about the emotions you might feel about your body when gaining weight to build muscle and getting a little fluffy on …
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Want bigger arms? Your biceps and triceps are more than just a show muscles. They are crucial for strength and functionality and critical in almost every lift you perform. Philip (@witsandweights) is breaking down his 4 favorite exercises for sculpting strong and impressive guns in this special Lifting for Muscle Series of Quick Wits! --- “Quick Wi…
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Are you tired of the guilt and restriction of so-called cheat meals? What if you could eat what you want and still be healthy? Today, Philip (@witsandweights) challenges the cheat meal mentality and helps you reframe the language around it. He talks about exploring a more balanced and sustainable approach to eating to help you say goodbye to food g…
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Lots of training concepts come and go. A lot of bro science lore tends to persist and then fade out. There is one concept called long-length partials that seemed suspect until Jeff Nippard brought it up recently and explained how it could be an effective training technique. Philip (@witsandweights) gets into long-length partials on today's Quick Wi…
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This conversation is from my appearance on Dai Manuel’s new podcast, The 2% Solution: 30 Minutes to Transform Your Life, where we tackled some of the confusion around nutrition and training. Learn the steps that helped me achieve sustainable food freedom after years of yo-yo dieting. As always, we reveal myth-busting fitness truths and proven minds…
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Do female athletes require an entirely different training approach? What hidden factors influence strength and muscle growth in women? Does your menstrual cycle impact your training approach? Find out the surprising truth in today's episode! Join our free insiders list to receive an EXCLUSIVE 10-minute bonus interview with Lauren on how to start tr…
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Your shoulders are a small but critical part of your upper body's anatomy. It's all about the delts and those muscles supporting the rotator cuff. Philip (@witsandweights) dives into his top 4 exercises for building strong, sculpted shoulders in this special Lifting for Muscle Series of Quick Wits! --- “Quick Wits” are short, 3-5 minute episodes be…
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Have you heard the claim that if you eat LESS protein, you’ll live longer? In this episode, Philip (@witsandweights) debunks the low-protein myth hitting the circuit that says if you want to live longer, you need to eat a LOW PROTEIN diet. Even if it tacked on a couple of years, a low-protein diet would destroy your quality of life and your health …
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We're doing something brand new for 2024 that you are going to LOVE. Plus, it's totally free! Tune in to today's Quick Wits to learn about this special surprise... Spoiler alert: here's the link Philip (@witsandweights) mentions in the episode: https://www.witsandweights.com/bonus Click here to make sure you don't miss the FREE BONUS CONTENT from b…
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Should you train through soreness or will that hinder your progress? The question we're answering is: "I’m wondering what happens if I’m still sore from a previous workout on a day I’m scheduled to train. For context – I am training 3 days a week (full body) with dumbbells at home (not ideal but making the best with what I have available to me at t…
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What are the simple lifestyle adjustments that can have a profound impact on your fitness and well-being? In today’s episode, Philip (@witsandweights) is joined by Rebecca Whitman, an International best-selling author and top-ranked podcast host. Rebecca shares her philosophy of the 7 Pillars of Abundance, challenging you to rethink how to balance …
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Are you ready to build a chest that commands attention? Philip (@witsandweights) reveals his 4 go-to exercises for a sculpted, powerful chest in this special Lifting for Muscle Series of Quick Wits! --- “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…
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How do you transition out of a dieting phase to maintain your results? Do you keep cycling between cutting and bulking? Or can you live at maintenance for a while, and if so, how do you do it effectively? In this episode, Philip (@witsandweights) shares a proven blueprint to effortlessly transition out of a fat loss phase or an intense cut into a s…
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