Weight loss drugs like Ozempic can be incredibly effective, but they risk muscle loss due to appetite suppression, which leads to a much larger calorie deficit. And even if you're NOT on GLP-1 drugs, your hunger signals can still be misleading at times, especially when they are psychological and not always physical.

You'll learn about the engineering concept of Sensor Damping to understand why relying solely on hunger cues can sabotage your muscle-building efforts, whether you're on medication or not. 

Do you ever wonder why that stubborn belly fat won’t budge, even with a solid diet and workout routine? Are you in your 40s, 50s, or beyond and noticing changes in your midsection that weren't there before? Philip reveals the real reasons behind midlife belly fat—and it’s more than just calories in versus calories out. Get ready to dive deep into the science of belly fat, and walk away with actionable strategies to take control of your health and physique without the typical advice that doesn’t work.

Are you struggling with midlife back pain or joint inflammation that just won’t go away? Have you tried everything from painkillers to chiropractors but still find yourself in pain? Do you want to regain control of your body and stay active well into your later years? Philip brings back fitness expert Megan Dahlman to discuss the root causes of persistent back pain, why it’s not an inevitable part of aging, and how to live pain-free at any age. Megan shares actionable strategies to address back pain and joint inflammation to help you set the foundation for a stronger, pain-free body. If you’re tired of feeling limited by back pain, this conversation will empower you with practical steps to live an active, fulfilling life.

Collagen protein has been hyped as a muscle-building supplement, especially for older adults, but does it really deliver? In this episode, we use Bayesian Inference – a powerful statistical tool – to evaluate the latest research on collagen's effectiveness for muscle growth. Learn how to apply Bayesian thinking to fitness claims and make smarter decisions about your nutrition and training. Discover why you might need to rethink your protein supplement strategy and how to optimize your protein intake for real muscle gains.

What if weight loss is NOT the answer? Or even “maintaining” your weight loss? If you’re tired of obsessing over the number on the scale, you feel stuck in a cycle of yo-yo dieting and frustration, or have ever been told that weight loss is the key to health and happiness… And yet it’s just not working… this episode is for you.

Are you frustrated by the stubborn body fat that won't come off despite all your efforts? Do you ever wonder if it's all due to lack of discipline, or could there be a deeper reason? And how much do your genetics actually play a role in your fat loss journey? Philip dives into the fascinating world of neuroscience and body composition with special guest Dr. Stephan Guyenet, a neuroscientist, obesity researcher, and author of The Hungry Brain. They explore the science behind why some people struggle more than others to lose weight and how genetics might be the hidden force shaping your body fat levels. Dr. Guyenet also breaks down how the brain’s reward system influences your cravings and reveals how minor tweaks to your environment and habits can make a huge difference in your fat loss efforts.

Ask yourself a very honest question: is what I'm doing working? Is my training, my nutrition, all the things actually giving me the physique that I want, whether that's being lean and muscular or big and strong? If you're like most people, you start with initial excitement and motivation, followed by hitting one roadblock after another, not quite getting what you want, eventually giving up and then hopping to the next thing. Learn about the engineering concept of iterative design and how it can help you constantly improve and overcome the plateaus and roadblocks common to physique development.

Are you ready to get lean but worried about losing your hard-earned strength and muscle? Are you concerned that cutting calories might set back your progress in the gym? Do you want to know the real impact of a cut on your body and how to avoid the pitfalls? Philip breaks down the science behind strength and muscle loss during a calorie deficit, revealing how to maintain your gains while shedding fat. He answers a listener's question on how strength loss during a cut might not always be due to muscle loss. He outlines strategies for preserving muscle and strength, from maintaining training intensity to optimizing protein intake, and explains why most strength loss is temporary.

Should you count every macro or just eat what feels right? Is there a way to enjoy your favorite foods without sabotaging your goals? Philip teams up with Dr. Joe Klemczewski, the godfather of flexible dieting, to shatter diet myths and reveal the truth about what really works. Whether you're an experienced macro tracker or just beginning your nutrition journey, you'll discover how to balance structure and freedom in your diet to enjoy food while aligning with your physique goals. Tune in to get the clarity you need to personalize your nutrition strategy.

Does fat loss feel harder than it needs to be? Do you experience energy crashes throughout the day, maybe even constant hunger? What if I told you there's a simple addition to your diet that could solve most of these problems? No, it's not protein... it's a nutrient that often overlooked yet found in many delicious foods. Today, we're taking a concept from chemical engineering called buffer systems and showing you why this nutrient works the same way in your body. By adding this in, you can optimize your fat loss, stabilize your energy, and improve your overall health. 

Are you trying to eat healthy, but your family’s eating habits are making it difficult? Are you constantly torn between reaching your fitness goals and keeping your loved ones happy? If navigating mealtime feels like a struggle between your ambitions and their preferences, you’re not alone. Philip explores the common dilemma of trying to eat healthy when your family doesn’t share the same goals. Philip shares practical strategies for staying on track with your nutrition while maintaining harmony at home. Whether you’re dealing with a spouse who loves junk food, picky kids, or traditional calorie-laden family recipes, he offers three powerful strategies to help you.

Have you heard that diet soda is harmful or causes weight gain? What if we told you it might actually help in your fat loss journey? PHilip dives deep into the controversial world of diet soda with his friends Dustin Lambert and Dwayne Ulrich from the Working Weights LLC podcast. They’ll explore how these fizzy, zero-calorie drinks can fit into a smart nutrition plan, debunk myths about artificial sweeteners, and examine the surprising health benefits of diet soda. 

Can your environment be the secret weapon to achieving your fitness goals? Learn how the 6S method from engineering can revolutionize your journey towards a lean physique. You can transform your kitchen and gym into powerful allies. We dive into the nitty-gritty of reducing friction and making small yet impactful changes to support your meal and workout plans.

Eat these five superfoods and lose 20 pounds by next week! It's the kind of promise that floods our social media feeds, beckoning us with the allure of quick, effortless weight loss or other results. Are you tired of falling for these? Why do they never deliver and are you ready to do what actually works? Philip debunks the biggest myths in the fitness industry and reveals how to achieve real, lasting results with a sustainable approach. He discusses why these magic bullet approaches fall short and can be harmful. He shares strategies for navigating the misinformation that clutters our social media feeds, from focusing on fundamental principles to understanding the importance of personalization in fitness and nutrition.

Are you struggling to lose weight despite trying every diet? Could your gut be secretly driving your cravings, mood, and performance? Are you ready to unlock the power of your "second brain"? Philip dives into the fascinating gut-brain connection with Dr. William Ferro, founder and CEO of Betr Health. They explore how your gut—the "second brain"—might be the secret to transforming your health, conquering cravings, and achieving your fitness goals. Dr. Ferro shares practical strategies to reset your gut, reduce inflammation, and take control of your food choices through personalized nutrition. He also highlights why it's not your fault if you're struggling with weight loss and how understanding your body's unique needs can make all the difference.

Just eat more food and you'll lose the weight! This advice has been floating around the fitness industry for years and it still persists. Today, we are going to use an engineering concept called the Iron Triangle to show why this idea doesn't hold up. What looks like "eating more" might actually be your first step toward effective fat loss, but not for the reasons you might expect.

Is the fear of getting bulky holding you back from lifting heavy weights? Are you confused by all the mixed messages about how strength training affects a woman’s body? Do you wonder if strength training will give you that lean, toned look or make you bulk up? Philip shatters the myths and uncovers the truth about how lifting really impacts your physique, breaking down the science of how lifting weights impacts women’s bodies. He explains how muscle growth, when combined with proper nutrition, actually contributes to a leaner, more defined look. Philip also addresses the role of cardio in your training regimen and offers tips for balancing it with strength training to optimize your results.

Have you ever wondered how celebrities achieve jaw-dropping physical transformations for blockbuster roles? What if you could unlock their secrets and apply them to your own fitness journey? Imagine sculpting the body of your dreams with practical, totally doable strategies. Philip chats with Obi Obadike, the powerhouse trainer behind A-listers like Steve Harvey and Morris Chestnut. Obi shares his approach to rapid yet sustainable fat loss, emphasizing balanced nutrition and personalized training plans. He discusses the importance of health screenings, the impact of genetics, and practical methods everyday people can use to achieve their fitness goals.

How do athletes achieve peak performance while optimizing their body composition? They strategically cycle their nutrition to achieve the targeted goal at the targeted time. We're applying this concept to YOUR goals (on YOUR schedule), using the engineering principle of Optimization Theory. You'll learn how to use nutritional periodization to build more muscle, lose fat, prevent plateaus, and make your diet more effective and sustainable—and then optimize it for your unique circumstances.

Are you tired of hitting roadblocks in your fitness journey? Do you wonder if some of your fitness and nutrition beliefs might be holding you back? In this milestone 200th episode of Wits & Weights, host Philip Pape pulls back the curtain on the biggest surprises that can transform your approach to health and fitness. Get ready to challenge what you think you know and discover powerful insights that can elevate your results!