Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

A podcast by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

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452 Episodes

Your Macro Tracking App is Too "Dumb" for Real Fat Loss (or Muscle Gain) | Ep 299
Published: 3/24/2025
Does Cycle Syncing Your Workouts & Nutrition Actually Work? (Jillian Greaves) | Ep 298
Published: 3/21/2025
Strength vs. Hypertrophy (The 65% Threshold for Lifters Chasing PRs vs. Muscle Size) | Ep 297
Published: 3/19/2025
The Most CRITICAL Skill for Sustainable Fat Loss | Ep 296
Published: 3/17/2025
How Melanie Dropped From 24% to 16% Body Fat (and Still Got Stronger) | Ep 295
Published: 3/14/2025
When You CAN "Eat More to Lose Weight" (for Fat Loss) | Ep 294
Published: 3/12/2025
7 Benefits of Sprinting to Lose Fat (And Why It Beats Cardio, Especially for Lifters!) | Ep 293
Published: 3/10/2025
You Don't Need a Coach for Macros or Meal Plans | Bonus
Published: 3/9/2025
Why Women NEED to Bulk for Long-Term Strength and Longevity (Niki Sims) | Ep 292
Published: 3/7/2025
10 Reasons Muscle Burns Even More Calories Than You Think (Thermal Mass) | Ep 291
Published: 3/5/2025
What Happens to Macros (Carbs, Fats, and Protein) Inside Your Body? | Ep 290
Published: 3/3/2025
Warning! Before You Hire a Fat Loss Coach (or Join a Nutrition or Weight Loss Program) | Bonus
Published: 3/1/2025
How Cassandra Lost 11 Lbs Fat in 12 Weeks (While Building Muscle & Eating Carbs) | Ep 289
Published: 2/28/2025
What Your HRV Numbers Actually Mean (Resonance Theory) | Ep 288
Published: 2/26/2025
Should You Lose Those Last 5-10 Pounds? (Nutrition & Training Audit) | Ep 287
Published: 2/24/2025
The Solution to Menopause Belly, Metabolism, and Bone Loss? | Bonus
Published: 2/22/2025
Walking vs. Running for Fat Loss and Longevity (Brad Kearns) | Ep 286
Published: 2/21/2025
What Is Your Muscle Gain Efficiency (MGE) Score? (The Bottleneck Effect) | Ep 285
Published: 2/19/2025
My Hardest Bulk Ever (The Hidden "Energy Drain" When Your Metabolism Fights Back) | Ep 284
Published: 2/17/2025
Are Low Bar Squats REALLY Needed for Strength and Size? (Andy Baker) | Ep 283
Published: 2/14/2025

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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!