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Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
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!
Episodes
Build Muscle WITHOUT Bulking if You Want "Lean Gains" | Ep 384
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13 Overhyped Fitness & Recovery Hacks That Waste Your Time and Money | Ep 383
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The 2-Minute Metabolism Test
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The Metabolic Storm of Menopause and HRT Timing for Fat Loss & Muscle (Karen Martel) | Ep 382

Is Personalized Health a Luxury or a Necessity? (Fishbone Diagram) | Ep 381
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Drop Belly Fat Without Dieting or Ab Exercises (7 Root Causes and Solutions) | Ep 380
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This Former Athlete Ditched Low Carb to Stay Shredded After 40 | Ep 379

How Performance Bloodwork Reveals What's Really Blocking Your Fat Loss (Constraint Theory) | Ep 378
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Lose Fat Faster with THIS One Thing (Hint: It's Not Cardio or Eating Less) | Ep 377
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Is THIS the Perfect Fitness App? | Bonus
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How He Lost 340 Pounds with Lifting, Walking (No Cardio), & GLP-1 (Jamie Selzler) | Ep 376

3 Sleep Fixes to Improve Fat Loss and Recovery | Ep 375
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The Adaptive Cardio Pyramid That Maximizes Fat Loss in Minimum Time | Ep 374
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Why Your Cardio Isn't Working and How to Fix It | Bonus

Losing Weight is Easy But Keeping It Off Takes Real Skill (Mikki Williden) | Ep 373

Does Soreness Mean You Had a Good Workout? | Ep 372
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My 7 Favorite Food Logging Hacks with MacroFactor | Ep 371
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What PHYSIQUE Really Means (Beyond Six-Pack Abs) | Bonus
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Why Women in Their 30s Should Learn About Menopause (Zora Benhamou) | Ep 370

Ed Coan, 71 World Records and Still the GOAT of Powerlifting (Lifting Legends #2) | Ep 369
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Is 800 Calories a Day Unsafe? | Ep 368
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Weight Loss Meds Do NOT Cause Muscle Loss | Bonus
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Can Your Phone Replace a $100K DEXA for Body Fat and Physique Tracking? (Jason Moore) | Ep 367
