461 Episodes

  1. The 98% Success Method to Go Alcohol-Free and Get Lean (James Swanwick) | Ep 325

    Published: 5/23/2025

  2. How the "Weekend Diet" Accelerates Fat Loss and Preserves More Muscle (Strategic Refeeds) | Ep 324

    Published: 5/21/2025

  3. Why Perimenopause Fat Loss Feels Harder After 40 (Brooke Davis) | Ep 323

    Published: 5/19/2025

  4. My Escape from Low-Carb Diets to More Energy, Muscle, and Fat Loss | Ep 322

    Published: 5/16/2025

  5. The Hidden Roadblock That Stalled My Metabolism and Fat Loss (Critical Path) | Ep 321

    Published: 5/14/2025

  6. Strength Training with Back Problems (Lifting "Heavy" in Midlife) | Ep 320

    Published: 5/12/2025

  7. How She Lost 100 Pounds in Perimenopause and is Building Muscle Over 40 | Ep 319

    Published: 5/9/2025

  8. Lose 3-7 Pounds in 2 Weeks for Summer (Rapid Fat Loss is Not for Everyone!) | Bonus

    Published: 5/8/2025

  9. How to Build Muscle Despite Injuries and Limited Mobility | Ep 318

    Published: 5/7/2025

  10. Using Data to Break Free from Emotional Eating Patterns | Ep 317

    Published: 5/5/2025

  11. Can You Prioritize Health & Longevity and Still Build a Strong, Lean Body? (Anna Clough) | Ep 316

    Published: 5/2/2025

  12. Should You Lose Fat, Build Muscle, or Maintain? (Nutrition & Training Audit) | Ep 315

    Published: 4/30/2025

  13. Your Secret Weapon for Fat Loss is NOT a Calorie Deficit or Macros | Ep 314

    Published: 4/28/2025

  14. When "Putting in the Reps" Doesn't Work | Bonus

    Published: 4/26/2025

  15. 10 Fat Loss Myths the Fitness Industry Keeps Selling (Isaiah Mitchell) | Ep 313

    Published: 4/25/2025

  16. Why It's Perfectly OK to Chase Aesthetics (Lose Fat to Get Lean, Healthy, AND Happy) | Ep 312

    Published: 4/23/2025

  17. Are Low-Carb Diets Spiking Your Cortisol and Tanking Your Metabolism? | Ep 311

    Published: 4/21/2025

  18. Build Your Complete Home Gym for Under $1,000 | Bonus

    Published: 4/19/2025

  19. Can You Lose Fat Without Tracking Macros? (Christina McClurken) | Ep 310

    Published: 4/18/2025

  20. How to Lose Fat and Gain Muscle WITHOUT Bulking or Cutting (Jeff Hoehn) | Ep 309

    Published: 4/16/2025

1 / 24

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!