461 Episodes

  1. Quick Wits: How Aggressive to Bulk for Building Muscle (and Minimizing Fat)

    Published: 2/22/2024

  2. Ep 148: Q&A - Full-Body vs. Split Routine, Faster Recovery, and Hybrid Training (Lifting + Cardio)

    Published: 2/20/2024

  3. Quick Wits: Best Exercises for the Abs & Core (Lifting for Muscle Series)

    Published: 2/19/2024

  4. Weekend Q&A: How do I Avoid Constant Fatigue from Low Energy Availability in My Training (A Mom Over 40)

    Published: 2/17/2024

  5. Ep 147: Transform Your Body at Home with This Brand New Way to Train

    Published: 2/16/2024

  6. Quick Wits: Best Exercises for the Glutes & Calves (Lifting for Muscle Series)

    Published: 2/15/2024

  7. Ep 146: Where Does Fat REALLY Go When You Lose Weight? (The Answer Might Surprise You)

    Published: 2/13/2024

  8. Quick Wits: Why Selfish is Selfless with Your Health and Fitness

    Published: 2/12/2024

  9. Bonus Episode: The Over-40 Fitness Blueprint for Sustainable Dieting, Muscle Growth, and Lifelong Health

    Published: 2/10/2024

  10. Ep 145: Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and Cardio

    Published: 2/9/2024

  11. Quick Wits: Best Exercises for the Hamstrings (Lifting for Muscle Series)

    Published: 2/8/2024

  12. Ep 144: Break the Yo-Yo Diet Cycle and Build Your Best Body (Without Hating Yourself)

    Published: 2/6/2024

  13. Quick Wits: Tell Your Coach THIS for Even Better Results

    Published: 2/5/2024

  14. Weekend Q&A: Can I Get All My Essential Nutrients on a Vegan vs. Animal-Based Diet?

    Published: 2/3/2024

  15. Ep 143: Unique Over 40 Workout Strategies for More Muscle, Energy, and Recovery with Brad Williams

    Published: 2/2/2024

  16. Quick Wits: Best Exercises for the Quads (Lifting for Muscle Series)

    Published: 2/1/2024

  17. Ep 142: 5 Foolproof Strategies to Hit Your Macros and Finally Master Fat Loss

    Published: 1/30/2024

  18. Quick Wits: Why Half-Tracking Your Diet is Keeping You Stuck

    Published: 1/29/2024

  19. Weekend Q&A: Body Recomp vs. Bikini or Physique Competition Calories, Macros, and Metabolism

    Published: 1/27/2024

  20. Ep 141: Why I’m Getting Fluffy Before I Get Jacked

    Published: 1/26/2024

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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 mindsetIf 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!