461 Episodes

  1. The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273

    Published: 1/22/2025

  2. The WORST Weight Loss Diet to Lose 20 Pounds or More | Ep 272

    Published: 1/20/2025

  3. Q&A - Does Muscle Weigh the Same as Body Fat? | Bonus

    Published: 1/18/2025

  4. Why Food is NOT the Problem When Your Diet Falls Off Track (Ali Shapiro) | Ep 271

    Published: 1/17/2025

  5. The 6-10 Biofeedback Model for Faster Fat Loss (Balanced Scorecard) | Ep 270

    Published: 1/15/2025

  6. How to Eat Thousands of Calories to Gain Muscle and Weight (Not Just for Hardgainers) | Ep 269

    Published: 1/13/2025

  7. The Secrets to Smarter Training and Nutrition in 2025 | Bonus

    Published: 1/11/2025

  8. Dynamic Resistance Using Tonal vs. Free Weights for Muscle Gain (Troy Taylor) | Ep 268

    Published: 1/10/2025

  9. The 3 Million Steps Challenge for Massive Fat Loss in 2025 (Compound Effect) | Ep 267

    Published: 1/8/2025

  10. 6 Ways to Lose Fat in 2025 (Using Science-Based Methods) | Ep 266

    Published: 1/6/2025

  11. Lose Fat and Win $50K in 2025 (New Year's Transformation Challenge)

    Published: 1/4/2025

  12. Why Stress & Cortisol Are Destroying Your Fat Loss and What to Do About It (Molly McNamee) | Ep 265

    Published: 1/3/2025

  13. 25 New Year's Ideas to Lose Fat, Gain Muscle, and Boost Your Metabolism (Lateral Thinking) | Ep 264

    Published: 1/1/2025

  14. The Beginner's Guide to Shedding Body Fat Without Losing Muscle | Ep 263

    Published: 12/30/2024

  15. Fat Loss Q&A - Best Time to Work Out, Raw vs. Cooked Calories, Fasted Cardio to Lose Fat

    Published: 12/28/2024

  16. 3 Proven Strategies to Master Body Recomposition (Lose Fat and Gain Muscle) | Ep 262

    Published: 12/27/2024

  17. The Smarter Approach to Fat Loss Beyond Calories and Cardio | Ep 261

    Published: 12/25/2024

  18. The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025 | Ep 260

    Published: 12/23/2024

  19. The DNA-Based Diet That Uses Epigenetics to Personalize Your Health (Dr. Matt Dawson) | Ep 259

    Published: 12/20/2024

  20. How Tinsel the Elf Defeated Doubt with Perfect Form (A Holiday Tale of Strength vs Shadows) | Ep 258

    Published: 12/18/2024

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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!