461 Episodes

  1. Ep 112: The Perfect Meal Plan

    Published: 10/10/2023

  2. Bonus Episode: My 14-Day Rapid Fat Loss Protocol (Aggressive Dieting for Lifters)

    Published: 10/9/2023

  3. Ep 111: Use This "Anti-Diet Athlete" Mindset to Lose Fat Naturally with Sherry Shaban

    Published: 10/6/2023

  4. Ep 110: Macros Aren’t Enough – Flexible Dieting vs. IIFYM

    Published: 10/3/2023

  5. Ep 109: Stop Making THESE Strength Training Mistakes with Andrew Romeo

    Published: 9/29/2023

  6. Special Announcement: Shredtober FREE 14-Day Fat Loss Annihilation Challenge

    Published: 9/27/2023

  7. Ep 108: How to Build Muscle Without Getting Fat

    Published: 9/26/2023

  8. Bonus Episode: The Hidden Benefits of Strength Training

    Published: 9/25/2023

  9. Ep 107: Injury-Free Running AND Better Body Composition? Sign Me Up! With Louise Valentine

    Published: 9/22/2023

  10. Ep 106: Eating Out While Staying Lean (Even During Fat Loss)

    Published: 9/19/2023

  11. Ep 105: Ladies! You CAN Build Incredible Strength and Vitality in Your 40s, 50s, and Beyond with Cheryl Ilov

    Published: 9/15/2023

  12. Ep 104: Fat Loss vs. Weight Loss

    Published: 9/12/2023

  13. Ep 103: What the Heck are Sweet Proteins? The New Natural Sweetener with Jason Ryder

    Published: 9/8/2023

  14. Ep 102: Q&A – Home Workouts, Antioxidant Supplements, Food Logging Hacks, Best Grains for Carbs

    Published: 9/5/2023

  15. Ep 101: The Truth About Post-Partum Recovery and Exercise After Childbirth with Peter Lap

    Published: 9/1/2023

  16. Ep 100: Top 5 Lessons from 100 Episodes of the Wits & Weights Podcast

    Published: 8/29/2023

  17. Bonus Episode: The Carnivore Diet and Why Most Rigid Diets Fail

    Published: 8/28/2023

  18. Ep 99: How to Make Fat Loss Feel Easier to Get and Stay Lean with Brandon DaCruz

    Published: 8/25/2023

  19. Ep 98: Is Your Food Logging App Sabotaging Your Fat Loss and Physique Goals?

    Published: 8/22/2023

  20. Ep 97: The Fun Side of Fitness and Finding Your “Optimal” with Dai Manuel

    Published: 8/18/2023

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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!