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Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights
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
The ONLY Strength Standard You Need to Progress Forever (Control Systems) | Ep 282
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Is Allulose the New GLP-1 Alternative to Weight Loss Drugs? | Ep 281
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New Monthly Fat Loss Challenges Plus Big Changes Coming to the Podcast | Bonus
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Make This ONE Change for Better Sleep, HRV, and Fat Loss (Dr. Peter Martone) | Ep 280

Why Your Stress Feels Out of Control (Nyquist Stability Criterion) | Ep 279
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Lifting Weights vs. Hormone Replacement Therapy (HRT) for Fat Loss Over 40 | Ep 278
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Managing Autoimmune Disorders and Chronic Illness Naturally (Heather Gray) | Ep 277

Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276
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The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275
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Why Getting Stronger Makes Everything Better | Bonus
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How to Stop Your Fitness Goals from Destroying Your Relationship (EJ and Tarah Kerwin) | Ep 274

The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273
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The WORST Weight Loss Diet to Lose 20 Pounds or More | Ep 272

Q&A - Does Muscle Weigh the Same as Body Fat? | Bonus
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Why Food is NOT the Problem When Your Diet Falls Off Track (Ali Shapiro) | Ep 271

The 6-10 Biofeedback Model for Faster Fat Loss (Balanced Scorecard) | Ep 270
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How to Eat Thousands of Calories to Gain Muscle and Weight (Not Just for Hardgainers) | Ep 269

The Secrets to Smarter Training and Nutrition in 2025 | Bonus
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Dynamic Resistance Using Tonal vs. Free Weights for Muscle Gain (Troy Taylor) | Ep 268

The 3 Million Steps Challenge for Massive Fat Loss in 2025 (Compound Effect) | Ep 267
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6 Ways to Lose Fat in 2025 (Using Science-Based Methods) | Ep 266

Lose Fat and Win $50K in 2025 (New Year's Transformation Challenge)
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Why Stress & Cortisol Are Destroying Your Fat Loss and What to Do About It (Molly McNamee) | Ep 265
