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

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

1 Creator

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!

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Top 10 Wits & Weights | Smart Science to Build Muscle and Lose Fat Episodes

Goodpods has curated a list of the 10 best Wits & Weights | Smart Science to Build Muscle and Lose Fat episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Wits & Weights | Smart Science to Build Muscle and Lose Fat for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Wits & Weights | Smart Science to Build Muscle and Lose Fat episode by adding your comments to the episode page.

The Beginner's Guide to Shedding Body Fat Without Losing Muscle | Ep 263

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

12/30/24 • 27 min

Get your FREE Macros 101 for Body Composition Guide to master your macros and calorie intake for fat loss, muscle gain, and better health, including workout nutrition for performance and recovery and a long-lasting approach WITHOUT depriving yourself of foods you love.

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This is a replay of Ep 197. Originally aired on July 29, 2024 as: Your Very First Cut (Lose 10-30 Pounds of Fat)

Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfalls that derail fat loss and how to avoid them? Are you ready to learn the smarter, more efficient approach to your first cut?
Today, Philip (@witsandweights) dives into a smarter and more efficient approach to help you achieve your first successful cut, losing 10 to 30 pounds of fat without drastic measures. He breaks down the process of cutting body fat, addressing common concerns such as calorie counting and training adjustments.
Philip also outlines the frequent mistakes many make during their first cut, including unrealistic expectations. He shares essential principles and a step-by-step guide for sustainable fat loss.
Tune in to learn how to navigate this journey and unlock the physique you've been working hard to reveal.
Today, you’ll learn all about:

Mistakes to avoid during your first cut
Principles for successful and sustainable fat loss
Step-by-step guide to implementing a successful cut

Episodes mentioned:

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Send questions to @witsandweights
👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs
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Microscopic Muscle Growth for Huge Gains (Justin Cottle) | Ep 232

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

10/18/24 • 56 min

Have your muscle gains stalled? Do you struggle to build muscle as fast as others despite your best efforts in the gym?
Philip (@witsandweights) connects with anatomy expert Justin Cottle to dive deep into the cellular world of muscle hypertrophy. You'll learn why some people build muscle faster, what happens inside your muscles as they adapt to strength training, and how understanding these processes can unlock your muscle-building potential. If you want to go beyond the surface level and truly understand how to build muscle efficiently, this is for you.

Justin Cottle, a former lab director at the Institute of Human Anatomy, returns to the show to break down the science of muscle fibers, the role of protein synthesis, and how our genetics influence muscle growth.

🔔 Make sure to hit “follow” to be notified of more episodes like these!
Today, you’ll learn all about:
2:02 Cellular differences between hypertrophied and untrained muscle
3:37 Breaking down muscle fibers and tissue layers
7:15 Fast-twitch vs. slow-twitch muscle fibers
10:03 The role of protein and amino acids in muscle growth
15:30 The connection between carbs and glycogen storage
20:22 The three types of muscle tissues
24:18 Eccentric vs. concentric contractions and training
28:48 Training variation and breaking through plateaus
32:44 Genetic variability in muscle fiber composition
36:43 Mechanisms beyond individual fiber growth (e.g., hyperplasia)
39:09 The importance of rest and recovery for hypertrophy
45:30 Role of muscle damage in hypertrophy
49:34 Practical strategies and training methods for lifters
52:21 Advancements in muscle growth science
55:50 Where to find Justin
56:24 Outro
Episode resources:

Youtube: @thedissectionroom
Substack: @thedissectionroom
Instagram: @realjustincottle
Learn anatomy faster: kenhub.com

Related episode:

How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle | Ep 177

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The 3 Biggest Menopause Myths Holding You Back from Fat Loss and Your Best Body Ever

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

06/12/24 • 4 min

If you're like most women over 40, you've probably been told that the hormonal changes of menopause make it nearly impossible to lose weight and keep it off. That you'll just have to accept a slower metabolism, more belly fat, and a softer, flabbier physique as a natural part of aging.
But what if I told you that this simply isn't true? That there are three pervasive myths about menopause and fat loss that are holding you back from the lean, strong, vibrant body you deserve?
In tomorrow's live workshop, "Menopause Fat Loss Over 40," I'll be diving deep into these myths and revealing the evidence-based strategies that have helped hundreds of my clients in their 40s, 50s, and beyond achieve the best bodies of their lives.
===> Sign up for the Menopause Fat Loss Over 40 workshop here

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Support the Show.

🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights
🤩 Love the podcast? Leave a 5-star review
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Modern TRT Is Broken (How to Fix Your Testosterone) with Ali Gilbert | Ep 253

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

12/06/24 • 48 min

Download my free Nutrition for Body Composition Guide to set up your calories and macros for fat loss, muscle gain, better health, improved workout nutrition, and recovery, and a sustainable approach to life (even if you have low T), or go to witsandweights.com/free
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Are you sabotaging your hormones with a cookie-cutter testosterone protocol? Could blocking estrogen be harming your health instead of helping? Is low testosterone silently holding you back from being your best self?

Philip (@witsandweights) teams up with Ali Gilbert, the "Queen of Men’s Health," to explore testosterone replacement therapy (TRT). Ali shares her expertise on optimizing men’s hormones, health, and performance, breaking down common TRT pitfalls, outdated beliefs, and the importance of personalized approaches. Together, they dive into estrogen’s vital role in male health and the transformative power of optimized testosterone.
Learn how to optimize your testosterone and take charge of your health in ways you never thought possible.
Ali Gilbert is a fitness expert and leading advocate for men’s health. Known as the "Queen of Men’s Health," she combines her exercise science and coaching background with deep hormone optimization expertise. Ali has helped thousands of men achieve better health, performance, and confidence by addressing the root causes of hormonal imbalances with an evidence-based, no-nonsense approach.
Today, you’ll learn all about:
2:51 The Wild West of TRT clinics and red flags to watch for
6:30 Personalized protocols Vs. One-size-fits-all approaches
14:39 How stress and under-eating sabotage testosterone
18:37 Navigating difficult conversations with men
24:03 Understanding estrogen in TRT
28:39 Breaking the myth: TRT is not a shortcut to getting “jacked"
32:11 Optimal testosterone levels and symptom resolution
36:33 How TRT enhances confidence and decision-making
41:08 Ali’s journey into men’s health and creating her unique niche
48:28 Outro
Episode resources:

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Ep 41: Building Fitness Habits for Self-Mastery and Productivity with Monica Ricci

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

01/17/23 • 46 min

Today we are digging into shifting your mindset to achieve self-mastery and live your best life through things like identity, habits, productivity, and of course as always on this show, how those tie back to your fitness and health.
My guest is Monica Ricci. Monica has been facilitating positive change for over 20 years. She founded Catalyst Organizing, LLC in 1998, working with individuals, business owners, and business teams to help clarify priorities, achieve goals, create organization, and improve productivity.
In the world of productivity, Monica has been an author, blogger, speaker, radio host, and frequent TV guest on many local morning shows as well as Fox & Friends, CNN.com, and HGTV.
Today, she uses her experience and talents to facilitate positive change and transformation through coaching, speaking, and social media.
Monica lives a nomadic life, coaching via Zoom while traveling the country. When she isn’t moving to a new city, she enjoys strength training, cycling, baseball, rock and roll, and high-quality butter.
You'll learn all about:

Monica's personal story and how you got interested in coaching
Why "Day Thirteen" was pivotal
How someone develops a skill or habit over time to create positive outcomes (the Law of Accumulation)
The science of habit building and making progress
Micro-stepping to create new habits
The Exercise Myth and the right approach for someone trying to lose fat
How identity drives behaviors
The courage to be an outlier
What self-mastery looks like
The identity-to-behavior transformation
How you help people create significant shifts in mindset

Episode resources:

Find Monica on Instagram - @remakingmonica
Find Monica on Twitter - @monicaricci
Monica's website - monicaricci.net
Watch the episode on video here

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Ep 64: Testosterone, Hormone Therapy, and Peptides for Health and Longevity with Dr. Rand McClain

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

04/25/23 • 67 min

Today’s episode is all about hormones, peptides, and innovative treatments with my special guest, Dr. Rand McClain. Dr. Rand reveals the importance of testosterone, its effects on your body, and how to manage them. We also examine menopause vs. MANopause, the diagnosis and treatment of hormonal deficiencies, and questions from our community. Finally, we delve into the science of peptides!
From being the youngest senior account manager in Deloitte’s history, to his stint as a professional kickboxer in Argentina, to being accepted to medical school at age 37 after being repeatedly told it was impossible, Dr. Rand has never been a fan of the “status quo”.
Dr. Rand’s patients (many of which are A-List celebrities and world-class athletes) come to his practice in search of the innovative treatments he specializes in. From the latest in stem cell and hormone therapies, to IV drips that reduce trauma and anxiety, to human performance health programs and futuristic longevity treatments, Dr. Rand believes that your past health mistakes don’t define your future.
__________
Book a FREE 30-minute call with Philip here.
__________
Today you’ll learn all about:
[2:12] Proving doubters wrong to attend med school in your late 30s
[6:42] Unveiling the message behind the book Cheating Death
[8:24] Emotional support in hormone-related challenges
[12:16] Dr. Rand's health and fitness routine
[15:40] Importance of testosterone and signs of low levels
[17:52] Comparing menopause and MANopause
[19:44] The decline or the early onset of the decline of hormones
[21:35] Effects of testosterone on fitness goals
[26:00] Diagnosis and treatment of hormonal deficiencies and common misconceptions about HRT
[29:20] Peptides versus steroids, hormones, and other drugs
[34:36] Hormone creams and their benefits for receptors
[37:42] Recommended supplement combinations
[42:30] Natural methods for hormone control
[46:50] Explaining peptides and their roles in the body
[50:50] Practical use of peptides in treatment
[55:46] Genetic testing in hormone therapy
[59:02] Exciting future advancements in medicine
[1:05:55] How to connect with Dr. Rand
Episode resources:

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Ep 106: Eating Out While Staying Lean (Even During Fat Loss)

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

09/19/23 • 32 min

Today, we are diving into a topic that affects everyone. We all know that sticking to your nutrition goals is not something we do in a lab, it’s a battle fought in our everyday lives. And one thing that will always exist in our lives is eating out. Whether it's a business dinner, a social gathering, or a trip, dining out can feel like an overwhelming potential roadblock in the middle of your otherwise day-to-day routine.
But what if I told you that you don't have to choose between enjoying a meal out and engineering that ideal physique you're working so hard for? You can develop a few helpful skills to master the art and science of eating out without missing a beat.
We're talking planning, tracking, real-time decision-making, and even some tricks you've probably never considered. I am arming you with practical strategies, and you'll wonder how you ever dined out without them. By the end of this episode, you'll have a toolkit that will make eating out enjoyable and aligned with your goals.
So, if you're ready to take control of your dining experiences and fuel your performance, both inside and outside the gym, then tune in to today’s topic.

__________
Click here to apply for coaching!__________
Today you’ll learn all about:
[3:11] Planning ahead
[4:30] Research the restaurant or menu ahead of time
[7:00] Pre-log your meal
[15:30] Strategies for making decisions in real-time dining scenarios
[18:32] Business dinners or dinner out
[19:59] Navigating social gatherings
[22:45] Tips for travel
[24:12] Creative hacks
[27:58] Key takeaways
[31:52] Outro
Episode resources:

MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)
Ep 20: How to Stay On Track with Meals, Fat Loss, and Fitness No Matter Where You Are
Ep 93: Ditch Alcohol for a Physically and Mentally Healthier Life with Karolina Rzadkowolska

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25 New Year's Ideas to Lose Fat, Gain Muscle, and Boost Your Metabolism (Lateral Thinking) | Ep 264

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

01/01/25 • 33 min

Join our FREE Wits & Weights Facebook group to get a downloadable PDF guide of the 25 creative strategies in this episode... and connect with like-minded people who use evidence-based principles to optimize their fitness!

Are your New Year's resolutions already feeling stale? If you're tired of the same old fitness advice that ignores your lifestyle and preferences, it's time for a different approach.

Learn how Lateral Thinking, a powerful engineering concept, can give you infinite practical ways to lose fat, build muscle, and boost your metabolism without relying on willpower or motivation.

I'm giving you 25 creative strategies that adapt to your life, not the other way around. Whether you struggle with meal prep, workout consistency, or hitting your protein goals, these creative solutions will transform how you approach fitness in 2025.

Main Takeaways:

How to make healthy choices the path of least resistance using environmental design
Creative ways to gamify your nutrition and training for better adherence
Practical systems that work with your lifestyle, not against it
Why asking "wild questions" leads to better solutions than forcing conventional approaches

📝 Get the free PDF with these 25 ideas by joining our Facebook Group!

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Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)

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

10/24/23 • 57 min

Today, I will be going over my recent micro-cut, which was a 14-day rapid fat loss phase, how to set it up, and all of my results, including how well I was able to adhere to the protocol and how I handled nutrition, how all my measurements changed including the fat loss itself, changes in biofeedback, my training, and the results of the group challenge we ran concurrently with my self-experiment, where 7 participants of the Wits & Weights Facebook community did their own fat loss phases along with me following the same protocol.
Then, I’ll talk about some of the limitations and findings of aggressive dieting, and the seven lessons I learned that will help anyone following such a protocol to get through it successfully, mitigate hunger, and hold onto as much muscle as possible.
If you want the exact protocol I followed, just click the link in my show notes or go to witsandweights.com/free to download it.
__________
Click here to apply for coaching!__________
Today you’ll learn all about:

[2:48] Shoutout to Weight What? Podcast
[4:26] Recent five-star reviews
[6:59] Background and purpose of the micro-cut experiment
[9:32] Preparing for the micro-cut
[15:15] Training during fat loss, and intake targets
[18:37] Initial observations on the serious deficit of the micro-cut
[22:07] Results with flexible refeed days
[25:06] The before and after measurements
[34:17] Decline in biofeedback during the fat loss phase
[37:52] Personal experience and training routine
[39:31] Shredtober 14-day fat loss challenge results
[42:57] Adherence to calorie and protein intake during the challenge
[45:40] Future goals and recommendations for participants
[50:10] Warnings about aggressive dieting
[52:43] The seven lessons and recommendations for the rapid fat loss micro-cut
[56:18] Outro
Episode resources:

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Ep 170: How Fast Should You Lose Weight for Fat Loss?

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

05/07/24 • 60 min

What is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique?
In this episode, Philip (@witsandweights) uncovers the truth about the ideal rate of fat loss, exploring the full spectrum of approaches from slow and steady to rapid and aggressive and everything in between. He explains the pros and cons of each strategy, highlighting the benefits you gain from each approach. He discusses how to incorporate diet breaks and refeeds for optimal results, providing you with practical strategies for long-term, sustainable diet management that will leave you feeling motivated.
Whether you’re a beginner looking to lose your first 20 pounds or an experienced dieter aiming to get shredded, this episode serves as a valuable guide. Philip aims to give you a clearer understanding of how to navigate your weight loss journey, emphasizing the importance of making informed, strategic choices for your individual goals and lifestyle.
Today, you’ll learn all about:

2:25 How fast CAN you lose weight without losing muscle mass
12:37 The benefits of the slow and steady approach
16:39 The conservative fat loss approach
22:17 Incorporating diet breaks for mental and metabolic benefits
24:32 The standard fat loss approach
34:47 Incorporating refeeds, not cheat days, for the mental break
37:39 The mini-cut or aggressive approach
45:41 The micro-cut or rapid fat loss approach
54:23 How to choose the fat loss approach that is right for you
1:00:00 Outro

Episode resources:

Learn about Weights Physique University (now open for enrollment at a new, more affordable bi-weekly price)

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Podcast Q&A

Tell us a bit about yourself

I am the owner and head coach of Wits & Weights, a Top 25 nutrition podcast and nutrition/lifestyle coaching business at witsandweights.com. I am a husband, father, and techie with a passion for strength training and nutrition science. I help driven professionals who lift achieve a more defined, muscular, leaner physique without wasting time. I work with clients to do more with less, break through plateaus, fuel their performance, and optimize their metabolism, energy, and health.

FAQ

How many episodes does Wits & Weights | Smart Science to Build Muscle and Lose Fat have?

Wits & Weights | Smart Science to Build Muscle and Lose Fat currently has 396 episodes available.

What topics does Wits & Weights | Smart Science to Build Muscle and Lose Fat cover?

The podcast is about Health & Fitness, Exercise, Nutrition, Training, Dieting, Fat Loss, Fitness, Podcasts, Health, Workout, Weight Loss and Lifting.

What is the most popular episode on Wits & Weights | Smart Science to Build Muscle and Lose Fat?

The episode title 'Ep 35: Learn to Enjoy Your Training for Optimal Health and Consistent Results with Paul Hanton' is the most popular.

What is the average episode length on Wits & Weights | Smart Science to Build Muscle and Lose Fat?

The average episode length on Wits & Weights | Smart Science to Build Muscle and Lose Fat is 34 minutes.

How often are episodes of Wits & Weights | Smart Science to Build Muscle and Lose Fat released?

Episodes of Wits & Weights | Smart Science to Build Muscle and Lose Fat are typically released every 2 days.

When was the first episode of Wits & Weights | Smart Science to Build Muscle and Lose Fat?

The first episode of Wits & Weights | Smart Science to Build Muscle and Lose Fat was released on Oct 21, 2021.

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

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

Top 10 Wits & Weights | Smart Science to Build Muscle and Lose Fat Episodes

Podcast Q&A

FAQ

How many episodes does Wits & Weights | Smart Science to Build Muscle and Lose Fat have?

What topics does Wits & Weights | Smart Science to Build Muscle and Lose Fat cover?

What is the most popular episode on Wits & Weights | Smart Science to Build Muscle and Lose Fat?

What is the average episode length on Wits & Weights | Smart Science to Build Muscle and Lose Fat?

How often are episodes of Wits & Weights | Smart Science to Build Muscle and Lose Fat released?

When was the first episode of Wits & Weights | Smart Science to Build Muscle and Lose Fat?

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