461 Episodo

  1. Warning! Before You Hire a Fat Loss Coach (or Join a Nutrition or Weight Loss Program) | Bonus

    Publicado: 1/3/2025

  2. How Cassandra Lost 11 Lbs Fat in 12 Weeks (While Building Muscle & Eating Carbs) | Ep 289

    Publicado: 28/2/2025

  3. What Your HRV Numbers Actually Mean (Resonance Theory) | Ep 288

    Publicado: 26/2/2025

  4. Should You Lose Those Last 5-10 Pounds? (Nutrition & Training Audit) | Ep 287

    Publicado: 24/2/2025

  5. The Solution to Menopause Belly, Metabolism, and Bone Loss? | Bonus

    Publicado: 22/2/2025

  6. Walking vs. Running for Fat Loss and Longevity (Brad Kearns) | Ep 286

    Publicado: 21/2/2025

  7. What Is Your Muscle Gain Efficiency (MGE) Score? (The Bottleneck Effect) | Ep 285

    Publicado: 19/2/2025

  8. My Hardest Bulk Ever (The Hidden "Energy Drain" When Your Metabolism Fights Back) | Ep 284

    Publicado: 17/2/2025

  9. Are Low Bar Squats REALLY Needed for Strength and Size? (Andy Baker) | Ep 283

    Publicado: 14/2/2025

  10. The ONLY Strength Standard You Need to Progress Forever (Control Systems) | Ep 282

    Publicado: 12/2/2025

  11. Is Allulose the New GLP-1 Alternative to Weight Loss Drugs? | Ep 281

    Publicado: 10/2/2025

  12. New Monthly Fat Loss Challenges Plus Big Changes Coming to the Podcast | Bonus

    Publicado: 8/2/2025

  13. Make This ONE Change for Better Sleep, HRV, and Fat Loss (Dr. Peter Martone) | Ep 280

    Publicado: 7/2/2025

  14. Why Your Stress Feels Out of Control (Nyquist Stability Criterion) | Ep 279

    Publicado: 5/2/2025

  15. Lifting Weights vs. Hormone Replacement Therapy (HRT) for Fat Loss Over 40 | Ep 278

    Publicado: 3/2/2025

  16. Managing Autoimmune Disorders and Chronic Illness Naturally (Heather Gray) | Ep 277

    Publicado: 31/1/2025

  17. Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276

    Publicado: 29/1/2025

  18. The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275

    Publicado: 27/1/2025

  19. Why Getting Stronger Makes Everything Better | Bonus

    Publicado: 25/1/2025

  20. How to Stop Your Fitness Goals from Destroying Your Relationship (EJ and Tarah Kerwin) | Ep 274

    Publicado: 24/1/2025

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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!

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