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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
Metabolism Slowing Down with Age? What is REALLY Happening (and How to Reverse It) | Ep 302
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How Strength Training Enhances Mental Toughness and Reduces Stress (Amanda Nigg) | Ep 301

Epic Q&A - 30 Nutrition & Training Questions Answered with Spartan Efficiency | Ep 300
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Your Macro Tracking App is Too "Dumb" for Real Fat Loss (or Muscle Gain) | Ep 299
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Does Cycle Syncing Your Workouts & Nutrition Actually Work? (Jillian Greaves) | Ep 298

Strength vs. Hypertrophy (The 65% Threshold for Lifters Chasing PRs vs. Muscle Size) | Ep 297
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The Most CRITICAL Skill for Sustainable Fat Loss | Ep 296
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How Melanie Dropped From 24% to 16% Body Fat (and Still Got Stronger) | Ep 295

When You CAN "Eat More to Lose Weight" (for Fat Loss) | Ep 294
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7 Benefits of Sprinting to Lose Fat (And Why It Beats Cardio, Especially for Lifters!) | Ep 293
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You Don't Need a Coach for Macros or Meal Plans | Bonus
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Why Women NEED to Bulk for Long-Term Strength and Longevity (Niki Sims) | Ep 292

10 Reasons Muscle Burns Even More Calories Than You Think (Thermal Mass) | Ep 291
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What Happens to Macros (Carbs, Fats, and Protein) Inside Your Body? | Ep 290
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Warning! Before You Hire a Fat Loss Coach (or Join a Nutrition or Weight Loss Program) | Bonus
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How Cassandra Lost 11 Lbs Fat in 12 Weeks (While Building Muscle & Eating Carbs) | Ep 289

What Your HRV Numbers Actually Mean (Resonance Theory) | Ep 288
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Should You Lose Those Last 5-10 Pounds? (Nutrition & Training Audit) | Ep 287
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The Solution to Menopause Belly, Metabolism, and Bone Loss? | Bonus
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Walking vs. Running for Fat Loss and Longevity (Brad Kearns) | Ep 286

What Is Your Muscle Gain Efficiency (MGE) Score? (The Bottleneck Effect) | Ep 285
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My Hardest Bulk Ever (The Hidden "Energy Drain" When Your Metabolism Fights Back) | Ep 284
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Are Low Bar Squats REALLY Needed for Strength and Size? (Andy Baker) | Ep 283
