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

A podcast by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

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456 Episodes

Walking vs. Running for Fat Loss and Longevity (Brad Kearns) | Ep 286
Published: 2/21/2025
What Is Your Muscle Gain Efficiency (MGE) Score? (The Bottleneck Effect) | Ep 285
Published: 2/19/2025
My Hardest Bulk Ever (The Hidden "Energy Drain" When Your Metabolism Fights Back) | Ep 284
Published: 2/17/2025
Are Low Bar Squats REALLY Needed for Strength and Size? (Andy Baker) | Ep 283
Published: 2/14/2025
The ONLY Strength Standard You Need to Progress Forever (Control Systems) | Ep 282
Published: 2/12/2025
Is Allulose the New GLP-1 Alternative to Weight Loss Drugs? | Ep 281
Published: 2/10/2025
New Monthly Fat Loss Challenges Plus Big Changes Coming to the Podcast | Bonus
Published: 2/8/2025
Make This ONE Change for Better Sleep, HRV, and Fat Loss (Dr. Peter Martone) | Ep 280
Published: 2/7/2025
Why Your Stress Feels Out of Control (Nyquist Stability Criterion) | Ep 279
Published: 2/5/2025
Lifting Weights vs. Hormone Replacement Therapy (HRT) for Fat Loss Over 40 | Ep 278
Published: 2/3/2025
Managing Autoimmune Disorders and Chronic Illness Naturally (Heather Gray) | Ep 277
Published: 1/31/2025
Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276
Published: 1/29/2025
The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275
Published: 1/27/2025
Why Getting Stronger Makes Everything Better | Bonus
Published: 1/25/2025
How to Stop Your Fitness Goals from Destroying Your Relationship (EJ and Tarah Kerwin) | Ep 274
Published: 1/24/2025
The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273
Published: 1/22/2025
The WORST Weight Loss Diet to Lose 20 Pounds or More | Ep 272
Published: 1/20/2025
Q&A - Does Muscle Weigh the Same as Body Fat? | Bonus
Published: 1/18/2025
Why Food is NOT the Problem When Your Diet Falls Off Track (Ali Shapiro) | Ep 271
Published: 1/17/2025
The 6-10 Biofeedback Model for Faster Fat Loss (Balanced Scorecard) | Ep 270
Published: 1/15/2025

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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!