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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Exercise & Fitness Hygiene & Healthy Living Personal Success
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Episodes
  • Osteoporosis and Barbells (How Lifting Weights Prevents Bone Loss) | Ep 245

    Osteoporosis and Barbells (How Lifting Weights Prevents Bone Loss) | Ep 245
    Nov 18 2024

    Are calcium supplements and walking enough to prevent bone loss? Could lifting heavy weights be the key to stronger bones and a longer life? What if you could reverse bone loss—even in your 70s?

    Philip (@witsandweights) tackles one of the most overlooked aspects of health: bone density. Learn why the traditional advice about osteoporosis falls short and discover the science-backed power of strength training. Philip shares practical tips and key principles to build stronger bones, improve mobility, and maintain independence at any age. Whether you're 30 and proactive or 70 and looking to regain vitality, this will shift your thinking about bone health forever.

    📧 To learn more about lifting weights, workout programs, and tips for strength training and building muscle, join my FREE mailing list at witsandweights.com/email

    Today, you’ll learn all about:

    1:10 The reality of age-related bone loss
    2:54 Common myths about bone health
    6:51 Three key principles for bone adaptation
    11:07 Why bodyweight exercises and cardio aren’t enough?
    12:25 Misconceptions about lifting heavy weights
    16:17 The transformative benefits of strength training
    17:23 True strength training vs. lifting weights
    19:42 How bone adaptation mirrors muscle growth principles
    21:30 Outro

    Episode resources:

    • Join Philip's FREE mailing list at witsandweights.com/email

    Related episode:

    • Why Women SHOULD Load Their Spine for Stronger Bones


    📲 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
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    23 mins
  • Why Training Too Much Is Killing Your Muscle Gains (Natural Bodybuilder Jeff Alberts) | Ep 244

    Why Training Too Much Is Killing Your Muscle Gains (Natural Bodybuilder Jeff Alberts) | Ep 244
    Nov 15 2024

    Are you pushing to failure in every workout but not seeing the gains you want? Do you think longevity in bodybuilding means constantly increasing intensity? What if smarter, more mindful training could unlock sustainable progress without constant burnout?

    Philip (@witsandweights) sits down with Jeff Alberts, the “Godfather of Natural Bodybuilding,” to redefine how to train with purpose. With over 30 years of experience in natural bodybuilding, Jeff coaches athletes to build muscle intelligently through a 3D Muscle Journey. Together, they dive deep into the principles behind sustainable training, revealing why pacing yourself, prioritizing recovery, and respecting individual limitations can lead to a long-term, injury-free journey in the gym.

    Jeff Alberts is a WNBF Pro natural bodybuilder with over 30 years of experience in competitive bodybuilding and coaching. Through his company, 3D Muscle Journey, Jeff has helped hundreds of natural athletes achieve their goals by emphasizing a thoughtful, evidence-based approach to training and nutrition. His philosophy focuses on sustainable, injury-free progress and efficient training, making him a trusted mentor in the natural bodybuilding community.

    📲 To learn about progressive overload, why it’s important, and how to use it to maximize your muscle gains, download the free Progressive Overload guide here or go to witsandweights.com/free

    Today, you’ll learn all about:

    1:11 Who is Jeff Alberts?
    3:56 The counterintuitive approach
    6:56 Evaluating the progress
    9:12 Guidelines for volume, intensity, and finding an individual threshold
    12:23 Understanding principles of training
    18:41 Failure: Use or Lose?
    21:55 Harmonizing training-recovery and program design
    27:12 Realistic expectations for natural athletes
    33:05 Joint health, fatigue management, and connective tissue care
    46:28 Dieting, fatigue, and pacing weight loss goals
    52:16 Outro

    Episode resources:

    • Jeff’s Instagram: @3dmj_godfather
    • 3dmusclejourney.com
    • Youtube: @Team3DMJ

    📲 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
    53 mins
  • 7 Sleep Quality Metrics You NEED to Track for Faster Gains and Fat Loss (Root Cause Analysis) | Ep 243

    7 Sleep Quality Metrics You NEED to Track for Faster Gains and Fat Loss (Root Cause Analysis) | Ep 243
    Nov 13 2024

    → Join Physique University

    Your wearable says you got 8 hours of sleep, but you're still waking up exhausted. Your sleep efficiency looks good, but your energy levels tell a different story.

    Learn the 7 key sleep metrics that actually matter for muscle gains and fat loss, plus how to use Root Cause Analysis, an engineering method that reveals the true sources of poor sleep quality hiding beneath your data.

    Whether you're dealing with low energy, poor recovery, or sleep numbers that don't match how you feel, this episode gives you a systematic approach to optimize your sleep for better results in the gym.

    A special thank you to Aubrey from Wits & Weights Physique University who inspired this episode with her questions about sleep quality metrics!

    Main Takeaways:

    • The 7 essential sleep metrics and their target ranges for optimal recovery
    • A simple but powerful technique to uncover your hidden sleep disruptors
    • Why going to the gym at THIS time of day might be your secret weapon for better sleep
    • How to test solutions for better sleep based on your personal metrics

    Episode Mentioned About 5 Why's Technique:

    • Thin vs. Happy (Finding Your True WHY for Your Physique Goals)


    📲 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
    19 mins

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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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