Today we are diving into body positivity and fit shaming, the obesity epidemic, food addiction, willpower and staying on track, and the connection between food and mental health.

Joining me is Certified Health Coach, fitness expert, and author David Greenwalt. He is a husband, father, former police officer, gym owner, competitive state-level bodybuilder, and powerlifter.

David is the author of the book "The Leanness Lifestyle," which provides a comprehensive guide for men and women looking to transform their bodies and permanently lose weight.

In 1997, at age 32 and a body weight of 235 pounds, David discovered an evidence-based approach for getting off his excess 50 pounds and keeping it off for 25 years and counting. Since 1999, through his company Leanness Lifestyle University, he has been helping student members from every walk of life lose excess fat, keep the muscle, and manage this crazy life.

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Book a FREE 30-minute call with Philip here.
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Today you’ll learn all about:

[2:03] David's backstory
[8:01] His experience as a bodybuilder and powerlifter
[10:39] What's driving obesity and what we can do about it
[16:50] The body-positivity movement and obesity
[24:20] The defeatist mindset, why power and willpower
[31:45]  Max thanks Philip for helping him prioritize his health and dropping 45 Lbs
[32:35] How to start with your "why"
[37:56] Vanity is excessive pride
[40:10] David's thoughts about fit-shaming
[45:28] Food addiction, flexible dieting, no-food-is-off-limits approach, ultra-processed food, and the NOVA food classification
[51:07]  Does whey protein pass the NOVA classification?
[53:42] David's concern about body positivity, obesity, and the cost of obesity
[59:36] Learn more about David
[1:00:06] Outro

Episode resources:

• David’s website: Leanness Lifestyle University
• Youtube channel: https://www.youtube.com/@ilivell 
• David's book: The Leanness Lifestyle

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Today, we dive into weight maintenance and recovery with our special guest Jeff Hoehn. Jeff brings a wealth of experience in nutrition and training, shedding light on the importance of managing fatigue and living at maintenance, which is often overlooked or misunderstood.  We share evidence-based strategies for long-term success in sustaining fat loss and maintaining strength as you age.

Jeff, the owner of JH Health & Fitness, transformed his own physique through various building and fat loss phases, bodybuilding competitions, and injury rehab. As a knowledgeable online coach, Jeff empowers his clients with both skills and knowledge for sustainable progress. I invited Jeff, a fellow curious learner and host of The Mind Muscle Connection podcast, to share his insights and strategies from interviewing experts on his show and years of hands-on experience.

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Book a FREE 30-minute call with Philip here.
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Today you’ll learn all about:

[3:17] Jeff's motivation and vision for fitness coaching and podcasting
[7:29] Coaching values
[11:11] Weight maintenance and sustaining body composition
[13:29] Challenges with weight maintenance
[21:24] Differences between maintenance and fat loss phases
[23:06] Set point theory and its impact on weight maintenance
[26:08] Addressing metabolic adaptation after a fat loss phase
[32:13] Lisa credits Philip's coaching for her 17-lb weight loss and gives him a grateful shout-out
[32:57] Importance of tracking during weight maintenance
[36:44] Strategies for addressing weight fluctuations
[40:30] Determining readiness to train and recovery status
[42:28] The importance of and factors affecting recovery
[44:55] Role of rest days and deloads in programming
[47:22] Volume, intensity, frequency, and exercise selection in recovery
[51:27] Non-training factors that influence recovery, including age and gender
[56:49] Personal approach to recovery and overcoming setbacks
[1:00:04] Influential podcast guests and personal relationships
[1:02:07] Memorable feedback from podcast listeners or clients
[1:04:13] Jeff's favorite sport
[1:05:34] How to connect with Jeff

Episode resources:

• Jeff's podcast: The Mind Muscle Connection 
• Instagram: @ jeffhoehn_

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Today, we have a special guest joining us - Wil Del Pizzo! Wil shares his insights on kettlebell training, the Big 3 lifts, programming lifts in a group setting and youth sports, and advice for trainers and coaches.

Wil is a fitness expert with a passion for kettlebell and strength training. He's a StrongFirst Certified and TRX Certified trainer with over 13 years of experience in the fitness industry. He was a former Strength Coach for the Chatsworth High School Baseball Team, where he helped produce several high-level athletes and professionals. He is also the owner of Built Strong Strength Club, where you can download some awesome programs for kettlebells, strength and power, and the Big 3.
__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[1:30] How Wil got into the fitness industry
[3:00] Why kettlebells for strength training
[6:37] Quick snapshots of kettlebell workouts
[9:25] Barbells and the big 3 lifts
[11:59] Squats, workout, and progressive overload
[16:29] The overhead press as the fourth lift
[18:32] TRX suspension training
[22:05] Programming powerlifts and progression in a group setting
[22:16] Tony shares what he likes about Philip and the Wits & Weights community
[26:20] Coaching the individual
[28:07] Balancing skill development with strength training, conditioning, periodization, and recovery in training for youth sports
[35:06] Choosing the right coaching client
[43:04] Staying mentally tough despite the struggles in the fitness industry
[45:55] How to connect with Wil
[47:00] Outro

Episode resources:

• Wil’s website: https://www.builtstrongstrength.com/ 
• His Instagram accounts:  @wildelpizzo and @builtstrongstrength 

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

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:

• Dr. Rand's website
• Regenerative Health and Sports Medicine
• Dr. Rand's book Cheating Death

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

In today’s solo episode, I am excited to answer questions from listeners about how to modify nutrition and training if you have lipedema, how stress affects training and health, whether occasional fasting can increase longevity while keeping protein high, and a quick fire round where I answer seven questions sent in by one listener about dietary guidelines, killer plants, getting fat on carbs, metabolic damage, blood sugar and A1C, shredding for a vacation, and how to best measure getting jacked.

Tune in now to learn more about these topics! 

__________
Schedule your FREE 30-minute Nutrition Momentum Call with Philip here.
__________

Today you’ll learn all about:

[1:46] Is there any research to back up a specific diet or exercise regimen for someone with lipedema?
[5:44] How to manage life stress, and how does it affect training and health?
[9:58] Stephanie shares her experience with her one-on-one nutrition coaching with Philip
[10:45] Is fasting beneficial for longevity?
[16:00] Are dietary guidelines making us fat and sick?
[17:03] Are plants trying to kill us?
[18:01] Do carbs make us fat?
[18:40] Is there any validity to metabolic damage claims?
[19:36] If I have normal blood sugar levels, should I strive to prevent “spikes” and lower my A1c?
[20:27] What’s the best way to look great for an upcoming vacation?
[21:32] Is adding weight to the bar the only metric I need to consider?
[23:10] Outro

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

My guest today is Amanda Cooper, and we are going to talk about getting into fitness, physical strength, and mobility, eliminating things that hold you back from getting started, working with what you have, and the value of getting an assessment!

We begin with Amanda sharing how she got into fitness, from her personal journey and struggles with eating disorders and body image, to her experience working in a chiro clinic that gave her a different perspective on coaching, and her business now as a fitness coach.

Amanda shares powerful mindset shifts and actionable tips on breaking down fitness barriers and getting started by keeping it simple. Her clear understanding of what holds people back from pursuing fitness, especially women, gives her an advantage in providing support to those who want to start but don't know how or have self-doubt about starting and being consistent. She believes in the effectiveness of the right motivation in staying in a fitness program.

Amanda is a Strength Coach, Horse mom, Coffee Connoisseur, and Outdoor adventurer. She’s also the host of the Carbs & Coffee podcast.
__________
Schedule your FREE 30-minute Nutrition Momentum Call with Philip here.
__________

Today you’ll learn all about:

[2:16] Amanda shares her journey
[6:40] Taking up space in the gym
[8:40] Barriers to fitness for women or people in general
[10:22] Importance of session length
[12:18] How to get over the barriers
[13:58] 3 core components for behavior
[18:05] Strength training, resistance training, and nutrition
[20:12] How training affects appetite
[21:38] What you can do if you don't have a home gym
[23:12] How to be consistent
[26:06] Assessment process
[30:05] Full-depth squats with a band vs. partial rep squats over time
[31:45] Importance of an assessment before starting your program
[33:55] How to get started in improving your strength and physique
[35:35] Two questions Amanda wanted Philip to ask her
[39:01] Where to find Amanda
[40:08] Outro

Episode resources:

• Facebook Group: Ambitious Women's Fitness Secrets
• Podcast:  Carbs & Coffee
• Join her Facebook community to download the beginners' strength guide here. 

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Today’s guest has encountered every reason to NOT race. From abandonment to abuse, family deceptions, and other distressing events, Steven Benedict faced it all and managed to rise.  It's amazing that despite everything he went through, he was able to focus and excel at his sport. 

Steven starts off by sharing his backstory. He then discusses periodization, productional force strength, avoiding fatigue, programming deloads, and more. He shares how he programs and individualizes his workouts and his recommendations on how others can program theirs. Steven also talks about nutrition for athletes and non-athletes. 

Steven’s rules for running the race translate to almost every industry, person, and circumstance—and his story is a reminder to all who hear it that so long as you still have breath in your lungs, your race can still be won. 

Tune in and get a behind-the-scenes look at how a professional track and field athlete and Olympic Qualifier’s workout is periodized for peak performance.

__________
Schedule your FREE 30-minute Nutrition Momentum Call with Philip here
__________

Today you’ll learn all about:

[1:52] Steven's backstory
[5:12] Periodization and why athletes use it
[12:31] Progressive volume and individualized programming
[16:03] The athletes that Steven works with and what he helps them with
[17:54] Productional force strength
[19:51] Is it easier to make yourself stronger, than to make yourself lighter?
[21:46] Periodization schemes
[27:54] Tony shares what he likes about Philip and the Wits & Weights community
[29:14] Big lifts for the average lifestyle person who wants to be a better/faster sprinter
[34:09] Avoiding fatigue and overtraining
[37:12] Programming deloads or rest days
[39:40] Nutrition, carb loading and others
[47:18] Hardship in the gym and how it translates into having a stronger mind
[51:25] What excites Steven for the future
[52:22] How to connect with Steven
[53:30] Outro

Episode resources:

• Website: www.Stevieyb.com 
• Instagram: @stevieyb22
• Youtube channel: @stevenbenedict879

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Today we’re examining the world of programming and coaching with my special guest, Andy Baker. We get into programming principles for lifters of different ages and experience levels, whether your goal is to improve strength, performance, or body composition, or just have fun but effective workouts. We also talk about Andy’s career as a coach,  training principles and methods, and what he’s been up to lately.

If you don’t already know him, Andy Baker is a highly sought-after strength coach, personal trainer, competitive raw and drug-free powerlifter, and co-author of two best-selling books on strength training.

Andy’s books and programming changed my life when I finally figured things out and got my act together back in 2020 and did my first novice linear progression with Starting Strength. I’ve since run several of his programs, my favorite being The KSC Method for Power-Building, and I’ve been a group client of his Baker Barbell Club since 2021.

_________
👩‍💻 Schedue your FREE 30-minute Nutrition Momentum Call with Philip here.
________

Today you’ll learn all about:

[3:20] Why Andy specializes in barbell workouts
[9:49] Andy's friendship and collaboration with Mark Rippetoe
[13:54] Rewriting "Practical Programming" and which areas Andy covered
[18:17] His approach to programming
[22:04] Programming differences and mistakes of beginner to advanced lifters
[25:39] When NOT to follow the Starting Strength novice linear progression
[27:32] Benefits of strength training for older adults
[28:59] What you need to be a great coach
[34:20] Tendon and ligament health for older lifters
[43:08] Listening to your intuition when following a program
[48:25] Andy’s favorite training programs
[56:40] Andy’s current projects and what he’s working to improve
[57:56] How Andy’s beliefs or opinions have changed over the years, and new methods and trends in strength training
[1:08:50] Being consistent with eating better and making better food choices, and doing cardio
[1:14:09] What helped make Andy the kind of coach he is today
[1:18:33] How to find Andy

Episode resources:

• Baker Barbell Podcast on Apple Podcasts
• Website: www.AndyBaker.com 
• Ep 58: Using High Energy Flux to Eat More, Burn More Fat, and Build More Muscle with Brandon DaCruz

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Tracking your food may sound daunting or obsessive, but doing so will help you develop freedom and flexibility in your relationship with food.

In this episode, I share a framework to help you understand why you should track your food and the practical steps you can take to start doing so right away. You can choose whatever food-tracking app you want that will help you track the priorities included in the framework.

Tune in and learn more about the specifics you need to track and how it can help you improve your eating habits, health, and well-being.
 
___________
👩‍💻 Schedule your FREE 30-minute Nutrition Momentum Call with Philip here.
___________

Today you’ll learn all about:

[1:48] A top-down framework on why you should track your food
[3:38] Documenting your food, how you feel, and your sleep
[6:57] Energy level of your food in terms of calories
[11:00] Tracking your macronutrients
[13:05] Tracking carbs and your energy
[15:55]  Stephanie shares her experience with her one-on-one nutrition coaching with Philip
[17:49] Sub-macros: Breakdown of your macros
[22:10] Protein sources and amino acids
[23:42] Micronutrients: vitamins and minerals
[26:03] Getting bloodwork or vitamin/mineral screening to know if you have any deficiency
[27:10] Recap of the 5 food tracking priorities

Episode resources:

• Ep 58: Using High Energy Flux to Eat More, Burn More Fat, and Build More Muscle with Brandon DaCruz

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

This episode is jam-packed with knowledge about energy flux and the high energy flux lifestyle. It comes from no less than Brandon DaCruz, one of the brightest minds in the industry. I start off by asking Brandon about his background and what led him to fitness and coaching. Brandon shares that he started being active in weight-restricted sports at 10-11 years old, during which he was exposed to low energy availability and developed micronutrient deficiency. Brandon then proceeds to tell us about the similarities between his athletic profile and that of the general population. Then, we dive into energy flux and its benefits, such as how you can eat more, burn more fat and build more muscle. Most importantly, we talk about how jumping in aggressively is not the key, but strategically easing yourself into a high energy flux lifestyle is the way to go. 

Brandon DaCruz is an online nutrition and physique coach, educator, internationally published fitness model, and National Level NPC competitor. He has been featured in publications like Men’s Fitness Magazine, Muscular Development, Bodybuilding.com, and the Alan Aragon Research Review, where he’s been a contributing author. He uses an evidence-based approach to help his clients achieve their goals sustainably.

___________
👩‍💻 Schedule your FREE 30-minute Nutrition Momentum Call with Philip here.
___________

Today you’ll learn all about:

[2:22] Brandon's background and personal journey
[7:28] Parallels between the his athletic experience and the general population
[12:20] Why Brandon can relate with many people
[15:43] What is energy flux?
[22:29] Benefits of the high energy flux lifestyle
[34:58] The process of switching to the high flux lifestyle
[44:43] Body recomposition with the high energy flux lifestyle
[50:33] High flux state without the additional physical activity
[57:30] Where to find Brandon and learn more about energy flux

Episode resources:

• Chasing Clarity: Health & Fitness Podcast: https://apple.co/3K1lDfm 
• Instagram: https://www.instagram.com/brandondacruz_/ 
• Email: [email protected]

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏