3 Sleep Fixes to Improve Fat Loss and Recovery | Ep 375
Try my favorite sheets from Cozy Earth and get 20% off with code WITSANDWEIGHTS. Cozy Earth sheets are made with viscose from bamboo that wicks away heat and sweat to keep you cooler for deeper sleep and better recovery. Go to witsandweights.com/cozyearth--Sleep isn't just about feeling rested. It's a foundation that amplifies everything else you're doing for your physique goals, from optimizing fat loss and recovery to enhancing cognitive performance.Learn 3 system-level sleep fixes that address root causes instead of just symptoms for deeper, more restful sleep and recovery.Episode Resources:Get Cozy Earth temperature-regulating sheets (20% with code WITSANDWEIGHTS) at witsandweights.com/cozyearthDownload the Better Sleep, Better Body GuideTimestamps:0:00 - Why is sleep so important for fat loss, muscle gain, and recovery?3:37 - Sleep fix #1 (training schedule) 7:48 - Sleep fix #2 (body temperature) 12:04 - Sleep fix #3 (weekends) 14:56 - 2 bonus sleep hacksSupport the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)
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The Adaptive Cardio Pyramid That Maximizes Fat Loss in Minimum Time | Ep 374
Join the Adaptive Cardio Workshop tomorrow (Tuesday, September 16) at 12 PM Eastern for only $27 (replay included). Get Philip's complete system for losing fat while personalizing your "minimum effective" cardio, plus the replay, 8 workout programs, and a custom 6-month nutrition plan. Register at live.witsandweights.com--If you've been doing hours of cardio every week expecting fat loss results, but you're either not seeing changes, feeling exhausted, or watching your strength training suffer, this episode will transform your approach.What if there was a smarter, more efficient way to incorporate movement that actually supports fat loss, preserves muscle, and enhances longevity?That's exactly what the Adaptive Cardio Pyramid delivers – a 3-layer framework that prioritizes what truly works while eliminating what doesn't. It tells you exactly how much movement you need for fat loss, muscle growth, and longevity without wasting time.Main Takeaways:Why "cardio only" underperform by 20-50% and the 3 big cardio mythsThe Adaptive Cardio Pyramid to "layer" your cardio in a sustainable (and enjoyable) wayThe 4 common implementation mistakes that cause people to burn outPractical tips to start building your pyramid from the bottom upEpisode Resources:The Adaptive Cardio Workshop - Tuesday, September 16, 12 PM Eastern. Grab your spot at live.witsandweights.comRelated Episode: 7 Benefits of Sprinting to Lose Fat (And Why It Beats Cardio, Especially for Lifters!) | Ep 293Timestamps:0:00 - The 3 biggest cardio myths 10:10 - The Adaptive Cardio Pyramid framework 22:23 - The science behind each layer 25:32 - Common mistakes when "doing cardio" 27:22 - Tips to implement the pyramid for fat loss and recoverySupport the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)
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Why Your Cardio Isn't Working and How to Fix It | Bonus
Register for the Adaptive Cardio Workshop this Tuesday, September 16th at 12pm Eastern (replay included) at live.witsandweights.com--Confused about cardio?Tired of wasting hours on exercise that does nothing for fat loss?This episode introduces a brand new concept called adaptive cardio, where you use the minimum effective dose to maximize fat loss, muscle, and longevity. Ready to stop wasting time? Join the Adaptive Cardio Workshop this Tuesday, September 16th at 12pm Eastern (replay + bonuses included).Get the complete Adaptive Cardio Pyramid (and guide), baseline assessment tools, personalized planning framework, a custom 6-month fat loss plan, and a full month in Wits & Weights Physique University. Register at live.witsandweights.comSupport the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)
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Losing Weight is Easy But Keeping It Off Takes Real Skill (Mikki Williden) | Ep 373
Want to build muscle, lose fat, and train smarter? Join the new Physique University for just $27/month and get a FREE custom nutrition plan using this special link.—Lost weight only to gain it back? Tired of quick-fix diets that leave you weaker, not stronger? What if real success has nothing to do with the scale?Dr. Mikki Williden, a registered nutritionist, researcher, and host of the Mikkipedia Podcast, joins me, and we break down why most people are chasing the wrong metrics. We discuss why weight loss and lasting transformation are completely different skill sets, and how to develop the competencies that actually keep the results you’ve worked for. This conversation will change the way you measure progress and help you build not just a smaller body, but a stronger, healthier, and more capable one.Today, you’ll learn all about:0:00 – Intro4:06 – Why weight loss isn’t the real goal7:44 – The danger of regaining weight11:18 – Weight loss as a learned skill14:47 – Meal prep and planning as foundation18:53 – Building mindset through daily input22:08 – Shifting identity to strength and health40:24 – The truth about rapid fat loss47:36 – Why maintenance is not a free-for-all57:35 – Flexibility, sustainability, and final takeawaysEpisode resources:Mikkipedia PodcastWebsite: mikkiwilliden.com Instagram: @mikkiwilliden Facebook: @mikkiwillidennutrition X: @MikkiWilliden Support the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)
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Does Soreness Mean You Had a Good Workout? | Ep 372
Join Wits & Weights Physique University for unlimited access to evidence-based training templates, our "Lifting Lessons" course, and a free custom nutrition plan when you use this special link: https://bit.ly/wwpu-free-plan--Are you sore after workouts... and does this even matter?Learn why DOMS (Delayed Onset Muscle Soreness) is actually a terrible indicator of workout effectiveness, what it really tells you about your training, and the performance metrics you should track instead to know if you're making real progress toward your physique goals.This episode answers a question from a Wits & Weights Physique University member about whether soreness indicates workout quality and how to measure progress effectively.Main Takeaways:Soreness indicates novelty and adaptation to new stimuli, not workout effectiveness or muscle growthYou can get sore from ineffective activitiesExperienced lifters get less sore over time while still making gainsTrack much more targeted metrics of performance and progress instead of how sore you areHowever, soreness can be used to measure recoveryTimestamps:0:00 - Does pain equal progress? 2:57 - What is DOMS? 5:27 - Why soreness doesn't equal progress 8:51 - The repeated bout effect 10:53 - What soreness tells you about training 12:09 - When soreness becomes counterproductive 14:10 - Performance metrics that matter 17:20 - Recovery strategies for managing soreness 21:57 - From pain-focused to performance-focusedSupport the show🔥 Take our 2-minute Metabolic Quiz to find out what's stalling your metabolism... and get a personalized roadmap to sustainable fat loss 🎓 Join Physique University for just $27 + get a FREE 6-month transformation plan (podcast exclusive): bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)
About 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 mindsetIf 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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