461 Episodes

  1. Add THIS To Your Diet to Optimize Fat Loss, Energy, and More (Buffer Systems) | Ep 210

    Published: 8/28/2024

  2. How to Eat Healthy When Your Family Doesn't Have the Same Fitness Goals | Ep 209

    Published: 8/26/2024

  3. The Surprising Truth About Diet Soda and Fat Loss (Can It Be GOOD for You?) | Ep 208

    Published: 8/23/2024

  4. How Your Spaces Are Sabotaging Your Fat Loss (The 6S Method) | Ep 207

    Published: 8/21/2024

  5. Eat These 5 Foods and Lose 20 Pounds By Next Week | Ep 206

    Published: 8/19/2024

  6. Bonus Q&A - Recovery from Overtraining, Calories Burned from Wearables, Binging After Weight Loss

    Published: 8/17/2024

  7. The Hidden Brain in Your Gut Might Be Controlling Your Cravings with Dr. William Ferro | Ep 205

    Published: 8/16/2024

  8. Eat More To Lose Weight? (The Iron Triangle of Fat Loss) | Ep 204

    Published: 8/14/2024

  9. Why Women Get Bigger, Leaner, and Sexier But Not "Bulky" From Lifting Heavy Weights | Ep 203

    Published: 8/12/2024

  10. Celebrity Fat Loss Secrets You Can Use (No Personal Chef Required) with Obi Obadike | Ep 202

    Published: 8/9/2024

  11. The Paris 2024 Olympics Strategy for More Muscle and Less Fat (Optimization Theory) | Ep 201

    Published: 8/7/2024

  12. 7 Biggest Fitness & Nutrition Myths Busted After 200 Episodes (According to Listeners) | Ep 200

    Published: 8/5/2024

  13. Build Strength AND Lose Fat (Breaking the 300 Pound Barrier) | Ep 199

    Published: 8/4/2024

  14. Avoid Joint Pain and Tendonitis to Lift Weights Forever (Fatigue Failure) | Ep 198

    Published: 7/31/2024

  15. Your Very First Cut (Lose 10-30 Pounds of Fat) | Ep 197

    Published: 7/29/2024

  16. Overcome Food Addiction and Stop Overeating for Good with Dr. Judson Brewer | Ep 196

    Published: 7/26/2024

  17. Bigger Isn't Always Better for Strength or Metabolism (Scaling Laws) | Ep 195

    Published: 7/24/2024

  18. Why Macros Might Be All You Need to Streamline Your Nutrition | Ep 194

    Published: 7/22/2024

  19. The Extreme Cost of a Lean, Ripped Body and Visible Abs with Brittany & James Gatewood | Ep 193

    Published: 7/19/2024

  20. Spend 70% of Your Time Doing THIS for a Faster Physique Transformation (Rapid Prototyping) | Ep 192

    Published: 7/17/2024

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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!