460 Episodes

  1. Ep 123: The HIDDEN Barriers Holding You Back with Mike Millner

    Published: 11/17/2023

  2. Quick Wits: Routine and Discipline vs. Monotony and Boredom

    Published: 11/16/2023

  3. Ep 122: Cholesterol for Building Muscle (Eggs and Gains)

    Published: 11/14/2023

  4. Quick Wits: Your Most Valuable Asset for Physical Health (It's Not Money)

    Published: 11/13/2023

  5. Ep 121: Eric Helms on How to Get Ripped Without Tracking

    Published: 11/10/2023

  6. Quick Wits: It's OK to Want to Look Better and Improve Your Physique

    Published: 11/9/2023

  7. Ep 120: The Mental Health Benefits of Strength, Resistance Training, and Walking

    Published: 11/7/2023

  8. Quick Wits: When to Fire Your Coach

    Published: 11/6/2023

  9. Ep 119: Reclaiming the Joy of Running After 60 with Barry Karch

    Published: 11/3/2023

  10. Quick Wits: This is a Game-Changer for Diet Consistency

    Published: 11/2/2023

  11. Ep 118: Q&A – Macro Splits, Lean Bulking, Hunger, Muscle Over 40, and Aggressive/Rapid Fat Loss

    Published: 10/31/2023

  12. Quick Wits: Do You Really Need to Walk 10,000 Steps Per Day?

    Published: 10/30/2023

  13. Ep 117: Starting Strength, the Novice Effect, and Barbell Lifts with Cody Annino

    Published: 10/27/2023

  14. Quick Wits: Which Whey Protein Should You Use (Isolate, Concentrate, or Hydrolyzed)?

    Published: 10/26/2023

  15. Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)

    Published: 10/24/2023

  16. Ep 115: He Lost 15 Lbs, 8% Body Fat, and Built Lifelong Strength with Barbell Training in His 40s

    Published: 10/20/2023

  17. Ep 114: Can Rapid Fat Loss (Aggressive Dieting) Be Sustainable?

    Published: 10/17/2023

  18. Bonus Episode: The Secret Science of Gains and a Slap to the Face of the Fitness Industry

    Published: 10/16/2023

  19. Ep 113: Barbell Training for Physical Therapy and Injury Prevention with John Petrizzo

    Published: 10/13/2023

  20. Ep 112: The Perfect Meal Plan

    Published: 10/10/2023

17 / 23

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!