Should you stop taking creatine to drop weight as a runner, and will it kill your gains? What is the best diet to lower your cholesterol? Can you still build lean muscle while on a calorie deficit, as long as the protein is high? And is body recomp realistic if you are 200 pounds, 5'10 with 25% body fat or really whatever your stats are and your background?We are answering 4 questions today:Should I stop taking creatine to drop weight as a long-distance runner and will it kill my gains?What i...

Weekend Q&A: Stop Creatine to Drop Weight, Best Diet for Cholesterol, Building Muscle in Deficit with High Protein, Realistic Body Recomp

For skeptics of the fitness industry who want to work smarter, not harder. Wits &amp; Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you build a strong, lean physique without the BS.

Nutrition coach Philip Pape explores time-efficient strength training, nutrition, and lifestyle strategies to optimize your body composition sustainably. Simple. Science-based. No fads, no gimmicks, just evidence-based info you can trust. 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 lies and half-truths designed to keep you confused and spending your hard-earned cash (and time) on stuff that doesn't work.

But getting in the best shape of your life doesn't have to be complicated or time-consuming. By using your WITS and lifting WEIGHTS, you can build muscle, lose stubborn fat, and achieve your dream physique. We bring you smart, time-efficient strategies for movement, metabolism, muscle, and mindset.

If you're ready to separate fact from fiction, learn what actually works, and join a tribe of truth-seekers who are done with the hype and ready to put in the intelligent work, hit that "follow" button and let's engineer your best physique ever.

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Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time? Today, Philip (@witsandweights) answers questions from Jonathan and Matt sent to the Fanlist voice message inbox. They were curious about optimizing training and nutrition for fat loss and muscle growth. You’ll discover whether incorporating partial reps can effectively build more muscle mass and how to do ...

Ep 174: Q&A - Partial Reps for More Muscle, Too Much Cardio for Fat Loss, Lose Weight Not Muscle

Today, we're diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionary anthropologist Herman Pontzer.If you're like most people, you've probably heard the old adage that weight loss is simply a matter of "calories in, calories out." This idea, known as the additive model, suggests that our bodies burn energy in a linear fashion, and that by either reducing our calo...

Quick Wits: Rethinking Exercise and Energy Expenditure for Fat Loss (Herman Pontzer's Constrained Model)

Today we're answering a question about protein intake and supplementation. We'll cover the differences between protein sources, optimal timing, and what happens if you exceed your target intake.Veronica asked 5 sub-questions:Does every Whey Protein Isolate contain all essential amino acids?Are Essential Amino Acids supplements needed if one meets the daily protein intake from animal protein?Would plant protein have the same effect?Would it matter or would it be better if I take most my protei...

Weekend Q&A: Whey vs. Plant Protein, Essential Amino Acids, Too Much Protein Myth

Are you feeling overwhelmed with dieting struggles? Do you think you have the right mindset, but it doesn't seem to be working? Discover when mindset isn’t enough and the secret to supercharging it for your health goals.Today, Philip (@witsandweights) brings on Tanja Shaw, a seasoned Functional Health Coach, Kinesiologist, and weight loss expert dedicated to helping women overcome their struggles with food and achieve a healthy weight without obsession. Tanja owns Ascend Fitness + Lifestyle i...

Ep 173: Why Mindset Alone Won't Solve Your Food and Hormone Struggles with Tanja Shaw

Want to build serious strength and muscle mass in the most efficient way possible?Today, we're talking about the importance of compound lifts and why they should be the foundation of your strength training routine.Join me on today's Quick Wits as I explain what compound lifts are, why they should be the foundation of your strength training program, and how to prioritize them for maximum results.We walk through the essentials of squats, deadlifts, bench presses, and more, explaining how these ...

Weekend Q&A: Stop Creatine to Drop Weight, Best Diet for Cholesterol, Building Muscle in Deficit with High Protein, Realistic Body Recomp

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