Wits & Weights | Smart Science to Build Muscle and Lose Fat Podcast Artwork Image
Wits & Weights Podcast
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Wits & Weights | Smart Science to Build Muscle and Lose Fat

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

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 mindset

If 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!

The Extreme Cost of a Lean, Ripped Body and Visible Abs with Brittany & James Gatewood | Ep 193July 19, 2024
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Spend 70% of Your Time Doing THIS for a Faster Physique Transformation (Rapid Prototyping) | Ep 192July 17, 2024
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My Stair-Step Fat Loss Process to Get Lean and Ripped | Ep 191July 15, 2024
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Surprising Advice Women Over 50 NEED for Strength, Health, & Longevity with Pam Sherman | Ep 190July 12, 2024
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How to Get More Fitness Results for Less Effort (The Pareto Rule) | Ep 189July 10, 2024
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From 280 Pounds to Well-Muscled Boston Qualifier at Age 55 with Hybrid/Concurrent Training | Ep 188July 09, 2024
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This Over 50 Family Man Lost His Power Belly (36 Pounds) But NOT His Muscle or Strength! | Ep 187July 05, 2024
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Why Women SHOULD Load Their Spine for Stronger Bones | Quick WitsJuly 04, 2024
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My 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024 | Ep 186July 02, 2024
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Stop Doing THIS and You'll Finally Get the Result (Fat Loss, Muscle, or Any Goal) | Quick WitsJuly 01, 2024
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Seed Oils Aren't Evil and the Haters Are Mad About It | Bonus EpisodeJune 29, 2024
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The 7 Most Powerful Mindset Techniques to Lose Fat and Build Muscle with Adam Poehlmann | Ep 185June 28, 2024
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The "Afterburner" Effect (Burn 500 More Calories AFTER Your Workout?) | Quick WitsJune 27, 2024
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Q&A - Rapid Fat Loss, Body Recomp, Building Muscle Over 40, Tracking Veggies w/Jeff Hoehn | Ep 184June 25, 2024
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A Gallon of Milk a Day (The Reality of Mark Rippetoe's GOMAD) | Quick WitsJune 24, 2024
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Q&A - Is Bulking and Cutting REQUIRED (vs. Body Recomp) for a Great Physique? | Bonus EpisodeJune 22, 2024
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The Dark Side of GLP-1 Weight Loss Drugs (Ozempic, Mounjaro, Zepbound) with Amy Wilson | Ep 183June 21, 2024
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Creatine is Not Just for Lifters (Benefits Beyond Performance) | Quick WitsJune 20, 2024
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How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!) | Ep 182June 18, 2024
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Is "Sustainable Dieting" an Oxymoron or the Key to Lasting Results? | Quick WitsJune 17, 2024
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A Busy Dad's Unscripted Guide to Fatherhood, Fitness, and Family | Bonus EpisodeJune 15, 2024
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How NOT to be Skinny Fat and Weak with Adrian McDonnell | Ep 181June 14, 2024
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The Advice to "Just Move" is NOT Enough for Health and Body Composition | Quick WitsJune 13, 2024
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The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity | Ep 180June 11, 2024
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Quick Wits: The ONE Change During Menopause to Unlock Fat Loss ForeverJune 10, 2024
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