461 Episodes

  1. Ep 96: Why Reverse Dieting Doesn't Work Like You Think (and What to Do Instead)

    Published: 8/15/2023

  2. Bonus Episode: How to Build Muscle Over 40 for a Leaner Physique

    Published: 8/14/2023

  3. Ep 95: How Carol Lost 20 Pounds and 14% Body Fat, Set a Lifting PR, and Gained Food Freedom in Her 40s

    Published: 8/11/2023

  4. Ep 94: Mike Matthews on Energy Balance, Training Volume, and Priorities for Novice and Intermediate Lifters

    Published: 8/8/2023

  5. Ep 93: Ditch Alcohol for a Physically and Mentally Healthier Life with Karolina Rzadkowolska

    Published: 8/4/2023

  6. Ep 92: Physique Enhancement, Rapid Fat Loss, Plateaus, and Processed Foods with Bill Campbell, PhD

    Published: 8/1/2023

  7. Ep 91: Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health

    Published: 7/28/2023

  8. Ep 90: Q&A - Calorie Tracking, Protein Shakes, Weigh-Ins, Muscle Over 40, EAAs, and More

    Published: 7/25/2023

  9. Bonus Episode: How to Periodize Your Nutrition and Reframe Food Choices to Serve You

    Published: 7/24/2023

  10. Ep 89: Reverse Lower Back Pain and Herniated Discs Using Natural Movement with Dr. Ryan Peebles

    Published: 7/21/2023

  11. Ep 88: Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique

    Published: 7/18/2023

  12. Ep 87: The ONE Mindset Secret to Achieving ANYTHING in Fitness and Life with Ashton Levarek

    Published: 7/14/2023

  13. Ep 86: Energy, Workout Nutrition, and Performance-Based Strength for Women Over 40 with Steph Gaudreau

    Published: 7/11/2023

  14. Ep 85: How to SPEAK UP for Your Mental and Physical Health with Marc Paisant

    Published: 7/7/2023

  15. Ep 84: Why Working Out LESS Burns More Calories and Boosts Your Metabolism and Fat Loss

    Published: 7/4/2023

  16. Ep 83: A Navy SEAL's Guide to Overcoming Chronic Stress for Better Health & Performance

    Published: 6/30/2023

  17. Ep 82: How to Bulk and Lose Fat to Maximize Muscle Gain and Get Ripped with Andy Morgan

    Published: 6/27/2023

  18. Ep 81: The NEW Path to Wellness Using Positive Psychology with Darlene Marshall

    Published: 6/23/2023

  19. Ep 80: Flexible Dieting, Evidence-Based Nutrition, and Protein Strategies with Alan Aragon

    Published: 6/20/2023

  20. Bonus Episode: 1 Simple Way to Stay Motivated During Fat Loss

    Published: 6/19/2023

19 / 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!