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

Apr 23 2024 19
Wits & Weights | Nutrition, Lifting, Muscle, Metabolism, & Fat Loss Podcast artwork

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. Hit follow and let's dive into the world of evidence-based lifting and nutrition!

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Ep 166: The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time)

Apr 23 2024 49 mins  
Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting?In this episode, Philip (@witsandweights) talks about body recomposition and strategies for muscle gain and fat loss. He emphasizes patience and consistency, starting with maintenance calories for beginners

Quick Wits: Maximize Upper Body Gains in Minimal Time (Intensity Techniques)

Apr 22 2024 7 mins  
If you're pressed for time in the gym but you still want to make massive gains, learn about time-efficient training techniques to supercharge your upper body workouts.Ever feel like you're racing against the clock in the gym, trying to squeeze in those exercises? We're sharing the insider scoop on rest-pause sets and supersets that can cut your gym time in half while

Weekend Q&A: Stop Creatine to Drop Weight, Best Diet for Cholesterol, Building Muscle in Deficit with High Protein, Realistic Body Recomp

Apr 20 2024 21 mins  
Should you stop taking creatine to drop weight as a runner, and will it kill your gains? What is the best diet to lower your cholesterol? Can you still build lean muscle while on a calorie deficit, as long as the protein is high? And is body recomp realistic if you are 200 pounds, 5'10 with 25% body fat or really whatever your stats are and your background?We are answering 4 q

Ep 165: The Stealth Mind Trick to Turn Excuses Into ACTION with Paul Salter

Apr 19 2024 53 mins  
Do you struggle with self-sabotage, procrastination, or perfectionism? Are you looking for practical tips to address emotional eating and stress-related behaviors? Today, Philip (@witsandweights) welcomes back Paul Salter, an expert in hypno-mindset and performance coaching. A mentor, a friend, and a fellow podcaster, Paul is back to dive deep into the power of the mind and share h

Quick Wits: How to Use HRV (Heart Rate Variability) for Optimal Health and Performance

Apr 18 2024 6 mins  
Heart rate variability (HRV)...you may have heard of it, you may see it on your wearable device or phone app, and perhaps you're not sure exactly what it means or how to use that information.We are going to make HRV work for you and dive into the numbers that matter to unveil some of the strategies to optimize your HRV for better health and performance...on today's Quick

Ep 164: Food Logging That Doesn’t Suck

Apr 16 2024 33 mins  
Does the idea of food logging stress you out? Do you feel guilty or overwhelmed about tracking food? Or is it a source of freedom and control? In this episode, Philip (@witsandweights) discusses making food logging a positive and helpful experience. He emphasizes the importance of approaching it with a neutral and non-judgmental mindset, promoting self-awareness and sustainable pro

Quick Wits: Food Restriction vs. Deprivation for Guilt-Free Eating

Apr 15 2024 7 mins  
When it comes to food and nutrition, there is a fine line between RESTRICTION and DEPRIVATION. We dive into how to make empowering choices that align with your goals without sacrificing the joy of eating on today's Quick Wits.Also, this is the last week to enroll in Wits & Weights Physique University (WWPU) at the 40% off launch price.===> Click here to learn moreWHAT I

Bonus Episode: 3 Simple Ways to Achieve a Fitter, Leaner Body in Midlife

Apr 13 2024 41 mins  
Have you ever chased the number on the scale only to find yourself back at square one?This conversation is from my appearance on Megan Dahlman's podcast, Self Care Simplified.Megan invited me on her podcast to dig into the strategies that actually work for sustainable fat loss, especially for those in midlife. We discussed the difference between weight loss and fat loss, and h

Ep 163: The Most Important, Overlooked Secret to Sculpting a Body You'll Love with Kate Galli

Apr 12 2024 59 mins  
What is the most important thing in your life and how can you take care of that to create a body you'll love?Philip (@witsandweights) has a special guest, Kate Galli, on the show today. Kate brings a unique perspective to self-care, emphasizing the importance of being in the best physical and mental shape to make a difference in the world. In this episode, she will guide you o

Quick Wits: How to Train, Warmup, and Avoid Missing Reps in Your Workouts

Apr 11 2024 9 mins  
FREE PHYSIQUE-BASED WORKOUT PROGRAMS!On today's Quick Wits, we are answering questions about how to train, how to warm up your lift, how to choose an initial load so that you can get all the reps but not go too lightly, how to rest so you get sufficient time between sets, how to progress, and which movements to do week after week, as well as how to manage recovery so that you