Wits & Weights | Strength & Fat Loss Over 40

Diet myths got you stuck? Struggling to lose weight NO MATTER WHAT you try? GLP-1 drugs: Magic bullet or risky business?

Today, Philip (@witsandweights) brings on Amy Wilson, a Board Certified Geriatric Pharmacist, a certified fitness professional, and a certified nutrition coach, for an engaging conversion on GLP-1 weight loss drugs. Amy's mission is to empower her clients to take control of their bodies and minds without feeling tied down by the scale.

In this episode, they explore the root causes of obesity and weight gain, why nutrition and body recomp strategies should come first, and the origins and current use of GLP-1 drugs like Ozempic, Wegovy, Mounjaro, and others for people looking to lose fat.

Tune in to learn about the pros and cons of these drugs and discover practical lifestyle perspectives for managing these conditions. They also share the secret sauce to achieving your health goals, providing you with actionable steps to take control of your health.

Today, you’ll learn all about:

2:19 Amy's journey from pharmacist to fitness and nutrition coach
5:53 The rising obesity, its root causes, and weight gain
10:05 Debunking dieting myths and the concept of body fat set points
12:56 Reversing the effects of dieting at any age
14:04  Introduction to GLP-1 drugs: a new approach to weight management
20:25 Long-term impact of GLP-1 drugs and the importance of maintaining muscle mass
22:11 A safe way to use GLP-1 drugs for weight management
28:01 Discussion on the impact of lifting weights and proper nutrition on weight loss
32:16 Effective dosage and the varying responses to weight loss drugs
36:19 Initial steps for starting a health journey
42:33 How to be metabolic flexible or a fat burner
44:54 Walk after meals to manage your blood sugar
47:02 What questions did Amy wish Philip had asked
49:10 Where to find Amy
50:07 Outro

Episode resources:

•  Website: amykwilson.com– send a message that says “witsandweights” to get the free 5-Day Fat Loss Blueprint (recipes)
• IG: @thenutritioncoachpharmacist  

Related episode:

• Ep 171: Big Butts, Strong Butts, We Love Them All! How to Train Your Glutes with Sue Bush

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

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Creatine is not just for lifters and bodybuilders anymore.

Join me on today's Quick Wits as I dive into the incredible benefits of this very powerful supplement and reveal why it should be a staple in just about everyone's supplement cabinet, from athletes to aging adults and everyone in between.

While it's true that creatine has long been a staple in the muscle-building world, thanks to its ability to boost strength, power output, and lean mass gains, the benefits of creatine go way beyond just building bigger muscles.

In fact, the more research that comes out on this incredible compound, the more it becomes clear that creatine is something that pretty much everyone should be taking, regardless of their age, gender, or fitness goals.

Find out why on today's Quick Wits.

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“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

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

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Is your meal plan optimized for your fitness goals? Are you struggling to follow your diet plan because it is too restrictive? Are you looking to maximize your muscle growth and boost your energy?

In this episode, Philip (@witsandweights) provides an evidence-based, comprehensive guide that cuts through conflicting information about meal planning and macro setting. He shares a blueprint that covers the essential aspects of setting up your meal plan for success. By following his recommendations, you will recover faster from your workouts, see changes in the mirror and on the scale, and optimize fat loss, muscle gain, performance, and overall health. Whether you are cutting, bulking, or maintaining, this episode will equip you with the necessary knowledge to structure your nutrition and achieve your fitness goals.

Today, you’ll learn all about:

4:35 Energy balance essentials
7:48 Calculating maintenance calories
11:55 Protein and 1,200 cal meal planning tips
14:55 How much fat and carbs you need in your diet
17:45 Nutrient-dense 1,200 cal breakdown
20:04 Sample 1,200 cal day meal plan
26:21 Macro management on a 1,200-cal diet
28:15 Transitioning to and sustaining a 2,000-cal plan
36:27 3,000 cal plan for muscle building
43:03 Hunger management at higher calories
44:48 Episode takeaways
48:12 Outro

Episode resources:

• Join my email list and tell me you want my free meal planning guide (with foods by macro, sample meal plans, and foods sorted by protein density)
• Try MacroFactor for free with code WITSANDWEIGHTS. It's the only food-logging app that adjusts to your metabolism!

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

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Sustainable dieting. Is that an oxymoron or is it the key to lasting results?

Today, I reveal the hard truth about why dieting itself can never be truly sustainable and share a more flexible, realistic approach to achieving your physique goals for the long haul.

Sustainable dieting is the notion that you can somehow achieve your fat loss goals by finding a way of eating that you can stick to indefinitely, without ever feeling restricted or deprived.

I get the appeal. We all want to believe that there's a magic formula out there, a perfect diet that will allow us to effortlessly shed fat, build muscle, and maintain our dream physique, all while enjoying our favorite foods and never feeling like we're missing out.

But here's the harsh reality: dieting, by its very nature, is not sustainable. And anyone who tells you otherwise is either lying to you, or lying to themselves.

Find out a different approach on today's Quick Wits.

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“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

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

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Can you really balance fitness, family, and personal well-being without dropping the ball on any of them?

Join me for a special Father's Day weekend bonus episode where I share my raw, unscripted journey as a father of two daughters attempting just that. From the everyday joys and hurdles of fatherhood to practical tips on integrating health and fitness into a busy lifestyle, this episode is packed with my real-life experiences. Whether you're a dad or simply striving to harmonize your health and family life, this conversation is for you.

As we age, maintaining an active lifestyle becomes even more crucial. Learn about my personal fitness approach and teaching kids healthy habits through leading by example and staying active together. From the role of sleep and self-care to balancing extreme fitness lifestyles with family commitments, this episode provides some much-needed guidance for fathers and anyone committed to lifelong health and well-being!

Share your questions and stories on fatherhood by sending me a text 👇

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

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Are you struggling with body image? Are you tired of extreme diets? Wondering how to break free from skinny-fat struggles? 

Join Philip (@witsandweights) and fitness expert Adrian McDonnell as they discuss body image, fitness goals, and industry complexities. Adrian shares insights into common challenges like body dysmorphia and extreme dieting, emphasizing the importance of setting performance-based goals and a balanced approach to fitness. He breaks down the real reasons behind body struggles and offers practical advice for achieving a lean, well-muscled physique. Adrian also opens up about his journey with body dysmorphia, providing strategies for a healthier self-image. With his McLifestyle Coaching Method, Adrian helps clients worldwide transform their bodies and improve performance through personalized online coaching.

Today, you’ll learn all about:

3:19 Understanding "skinny fat" and its implications
6:01 Working out vs. training
8:32 Balancing cardio and strength training for optimal results
13:43 Tailoring fitness strategies for different experience levels
17:43 Addressing diverse fitness goals and avoiding extremes
20:41 Strictness vs. flexibility in training and nutrition approaches
21:57 Dieting among women and restoration phases
25:43 Concept of being "overfed but undernourished"
29:59 Adrian’s journey with body dysmorphia
35:44 Encouragement to focus on process over outcome.
38:34 Impact of social media and fitness industry on body dysmorphia
42:19  Importance of growth mindset and fulfillment in accomplishment
44:15 The question Adrian wished Philip had asked him
46:20 Where to find Adrian
46:48 Outro

Episode resources:

• The Lifestyle Lifters Show (catch Philip on #122)
• Adrian’s IG: @mclifestylefitness 

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

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Just move more. You've heard it a million times as the cure-all for getting in shape, but is this generic advice really enough to transform your physique?

Yes, we live in a society that's largely sedentary, and getting people to move their bodies more is certainly a step in the right direction. However, this generic, one-size-fits-all advice to "just move more" completely misses the mark when it comes to actually changing your body composition and building the lean, muscular physique you're after.

If your goal is to shed fat and build muscle, simply "moving more" isn't going to cut it. In fact, it's not even scratching the surface of what you need to be doing to transform your body.

So what will? Tune into Quick Wits to find out!

--

“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

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

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

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

Send me a question for Q&A!

Support the Show.

🎓 Join Wits & Weights Physique University

👩‍💻 Schedule a FREE nutrition/training audit with Philip

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✉️ 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!

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Are you over 50 and wondering how to keep your muscles strong as you age? Are you curious about how your eating habits affect your health? Want to discover the secret to living a vibrant life in your 50s and beyond?

In this episode, Philip (@witsandweights) provides a practical guide to optimizing health and strength for individuals over 50. He highlights strength training as a key strategy in preventing muscle loss and increasing longevity. Philip also talks about nutrition and gut health, including the recommended protein intake and suggested protein sources, as well as the benefit of consuming a variety of fiber-rich and fermented foods. He also touches on how having a positive mindset and staying connected with others are keys to aging well, highlighting the role of support networks in helping you stay on track. So, whether you’re over 50 or planning for your future, this episode has practical tips for living a full and healthy life.

Today, you’ll learn all about:

3:45 How to avoid sarcopenia and dynapenia
7:39 Strength training tips for individuals over 50
11:02 Recommended protein intake and sources for older adults
14:59 The importance of social connection and mindset for longevity
21:03 The connection between gut health and age
25:37 Fixed vs. growth mindset
29:33 Five fundamental principles to create your fitness roadmap
41:19 Outro

Related Episode: 

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

Episode resources:

• Give Bruce and Jan a follow: @bruceandjantrain
• Send me your question for the next Q&A by voicemail or text.
• Try MacroFactor for free with code WITSANDWEIGHTS. It’s the only food-logging app that adjusts to your metabolism! 
• Learn about Wits & Weights Physique University

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

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Frustrated with menopause belly or the inability to lose weight or fat?

This is on the minds of so many women navigating the ups and downs of menopause: how to lose stubborn fat and keep it off during this time of major physiological change.

This Thursday June 13 @ 7:30p ET / 4:30p PT:
===> REGISTER HERE for the Menopause Fat Loss Over 40 Workshop

You've probably noticed that your tried-and-true diet and exercise strategies just aren't cutting it anymore (if they ever did). Despite your best efforts, the scale won't budge, your energy is in the tank, and you're starting to feel like your body is working against you.

But what if I told you there was a secret weapon in your fat loss arsenal – one that could help you not only shed those pesky pounds but also avoid the loss of bone density, rev up your metabolism, and help you feel like a total badass in the process?

Find out what that is on today's Quick Wits.

This Thursday June 13 @ 7:30p ET / 4:30p PT:
===> REGISTER HERE for the Menopause Fat Loss Over 40 Workshop

--

“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

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

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏