Wits & Weights | Strength & Fat Loss Over 40

This conversation is from my appearance on The Healthification Podcast hosted by Kate Galli.

Kate invited me on her show to  discuss becoming the strongest, leanest, healthiest version of yourself without dieting. We dug into the common mistakes smart people make when they're not using their wits to build their best body. I shared insights on the importance of minimum effective dose to achieve health and fitness results, and the surprising factors that can increase or decrease your metabolism to make fat loss easier, without restrictive dieting.

We also discussed what to do instead of constantly dieting to achieve sustainable results. I provided strategies for busting through weight loss plateaus and how we can work with our human nature instead of fighting against it. We also touched on whether low-carb diets may be holding people back from getting lean.

Enjoy my conversation with Kate Galli! 

Episode resources:

• The Healthification Podcast with Kate Galli
• Ep 163: The Most Important, Overlooked Secret to Sculpting a Body You'll Love with Kate Galli

💪 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 dreaming of having the perfect glutes? Have you ever wondered how your diet and genes influence the shape of your butt? Ready to find out the most effective workout routines and strategies to sculpt your dream glutes?

In this exciting episode, Philip (@witsandweights) welcomes Sue Bush, the co-owner of Physique Development, a certified personal trainer, fitness nutritionist, and competitive physique athlete. Sue, a co-contributor to the March issue of Body By Science, joins Philip to discuss a topic that’s sure to interest many - how to develop a shapely, firm, and functional butt. She explains why we’re so fascinated with glutes, the benefits of glute development beyond aesthetics, and the most effective strategies for optimal results. Sue also shares insights on the role of nutrition, genetics, and individual response in glute development, providing practical tips for different ages and equipment availability.

Sue’s journey in the fitness industry began in 2017, and she has since earned multiple certifications and competed in physique competitions for four seasons. With her passion for empowering women to prioritize their health and fitness, Sue specializes in helping individuals make sustainable lifestyle changes that align with their goals and schedules. Together with her husband, Alex Bush, and the rest of Team PD at Physique Development, Sue is committed to leading, educating, and inspiring generational change through the power of health and excellence.

Today, you’ll learn all about:

3:24 Why we love butts
8:12 Benefits of glute development
13:03 What to prioritize (training, nutrition) and how genetics play a role
19:23 Approach to training (exercises, programming, and individual response)
27:23 Training intensity and execution
36:05 The importance of logging and taking videos
42:53 The impact of exercise selection in glute training
53:30 Training over 40 in the context of back health
55:41 The question Sue wanted Philip to ask and her answer
1:00:55 Where to find Sue
1:01:30 Outro

Episode resources:

• Instagram: @suegainz
• Video: How To Select Your Weight to Train with REAL Intensity
• FREE 4-Week Glute Program
• Physique Development podcast

💪 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 walking exercise or not? Does it even matter?

Today, we're tackling a recent controversy sparked by Dr. Gabrielle Lyon, who made waves on social media by claiming that walking is not exercise. As someone who's always preaching the importance of strength training for building muscle and transforming your body, I wanted to weigh in on this topic and offer some perspective.

Join me on today's Quick Wits as I share my thoughts on why this question might be missing the point entirely, and why strength training should be your top priority for physique development anyway.

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

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

💪 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! 🙏

What is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique?

In this episode, Philip (@witsandweights) uncovers the truth about the ideal rate of fat loss, exploring the full spectrum of approaches from slow and steady to rapid and aggressive and everything in between. He explains the pros and cons of each strategy, highlighting the benefits you gain from each approach. He discusses how to incorporate diet breaks and refeeds for optimal results, providing you with practical strategies for long-term, sustainable diet management that will leave you feeling motivated.

Whether you’re a beginner looking to lose your first 20 pounds or an experienced dieter aiming to get shredded, this episode serves as a valuable guide. Philip aims to give you a clearer understanding of how to navigate your weight loss journey, emphasizing the importance of making informed, strategic choices for your individual goals and lifestyle.

Today, you’ll learn all about:

2:25 How fast CAN you lose weight without losing muscle mass
12:37 The benefits of the slow and steady approach
16:39 The conservative fat loss approach
22:17 Incorporating diet breaks for mental and metabolic benefits
24:32 The standard fat loss approach
34:47 Incorporating refeeds, not cheat days, for the mental break
37:39 The mini-cut or aggressive approach
45:41 The micro-cut or rapid fat loss approach
54:23 How to choose the fat loss approach that is right for you
1:00:00 Outro

Episode resources:

• Learn about Weights Physique University (now open for enrollment at a new, more affordable bi-weekly price)

Related episodes:

• Ep 104: Fat Loss vs. Weight Loss
• Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)
• Ep 156: How to Lose 1000 Pounds

💪 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 the pursuit of being skinny the key to happiness?

We're diving into the complex relationship between the desire to be thin and the pursuit of happiness. In our appearance-obsessed culture, it's easy to fall into the trap of equating being skinny with being happy. But here's the thing: this oversimplification often leads us astray when it comes to setting and achieving our physique goals.

We'll explore this common misconception, discuss the importance of body composition over scale weight, and I'll walk you through the powerful "5 Whys" technique to uncover your true motivation for your physique goals 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.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

💪 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! 🙏

Today we are answering two questions from the community. One from a powerlifter who has the dilemma of trying to maintain strength for some upcoming meats, but without gaining too much fat and a long time, and the other from a food tracker concerned about taking a break from logging and worried about regaining all the weight.

Here are the two questions:

1. How should you adjust your nutrition for an upcoming powerlifting meet?

John is preparing for two powerlifting meets and wants to maintain strength without gaining excessive fat. He's currently at 200 pounds with 22-26% body fat and tracks his food intake. Given his goals and current stats, what nutrition approach would be most suitable for his upcoming meets?

2. What to do if you stop tracking because your adherence is slipping but you're afraid of regaining your weight back?

Valerie has been tracking her food intake for over a decade, most recently using MacroFactor for six months. Despite losing 7 pounds, her adherence is slipping, and she's considering taking a break from tracking. She's concerned about potential weight gain and seeks advice on how to approach this new phase while maintaining protein intake and regular workouts.

Get the answers in today's Weekend Q&A bonus episode.

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This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.

These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.

With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.

Join our FREE community here to get access to the #AskPhilip thread!

💪 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! 🙏

How long should you rest between sets? What to do if you're gaining too much on a bulk? Can women over 50 overcome menopause weight-loss resistance and is it a thing? How to train when transitioning from bulking to cutting?

In today's episode, fitness expert and coach Jeff Hoehn joins Philip (@witsandweights) as a co-host. They dive deep into various fitness topics in this Q&A session, including the challenges of weight loss during menopause, strategies for bulking without excessive weight gain, the optimal rest intervals for muscle growth and strength, and the impact of sleep on cutting cycles.

Jeff Hoehn hosts the podcast The Mind Muscle Connection. His podcast stands out for its science-based approach to fitness and nutrition, and the mental aspects of achieving overall wellness. Jeff's podcast covers a range of topics, including the often-neglected topic of body recomposition. For those who don’t want to bulk or cut exclusively, his workshops offer a holistic approach to achieving the best of both worlds. 

Today, you’ll learn all about:

6:24 How long should you rest between sets for muscle growth and strength?
16:17 Are there too many cons of cutting during periods of low sleep? Should I just stay at maintenance calories?
23:50 I'm gaining a little too much weight in a building phase. What do I do?
41:10 How do I adjust my programming during the transition from a bulk to a cut? Which training variables are most important?
48:58 Is menopause and weight loss resistance a thing? Related to this, what's your advice on programming and nutrition for women over 50?
58:28 How do you "prep" before a season of "going nuts" with food (Thanksgiving, Christmas, etc.)?
1:06:30 Outro

Episode resources:

• The Mind Muscle Connection podcast
• Jeff’s IG: @jeffhoehn_

Related episodes:

• Ep 66: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game with Jeff Hoehn

💪 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! 🙏

Your mindset during menopause can make a huge difference in your success for fat loss and body composition. Perimenopause, menopause, and postmenopause are extremely important and profound transitions for women!

There is a significant psychological component and an opportunity to reframe this phase of life when combined training, nutrition, and lifestyle changes. Learn all about mindset for menopause fat-loss in today's Quick Wits.

This is a module from the Menopause Fat-Loss Formula course in Wits & Weights Physique University (WWPU), our game-changing semi-private group coaching experience.

===> Learn more about WWPU here

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

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

💪 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 worried about regaining fat after a successful cut? Is reverse dieting really a shortcut to a faster metabolic rate, or just a fitness fad? Are you ready to ditch the reverse dieting rollercoaster?

In this eye-opening episode, Philip  (@witsandweights) dives into the controversial world of reverse dieting. You’ve probably heard the buzz about how it can boost your metabolism, prevent fat regain, and make future weight loss a breeze. But is it the magic solution it’s cracked up to be?

Philip cuts through the noise, reveals the hard facts, and dismantles the myths surrounding reverse dieting, backed by science and practical insights. He dives into the metabolic science, behavioral psychology, and practical alternatives that work far better for post-diet recovery and long-term weight maintenance.

If you're considering reverse dieting after your cut, listen all the way through so you understand both the mechanisms AND the more time-efficient strategies Philip will give you so you don’t ever need to reverse diet again. It’s time to rethink your approach and embrace smarter, more efficient methods!

Today, you’ll learn all about:

4:28 What is reverse dieting
6:48 Metabolic adaptation
10:01 Regaining body fat and maintenance calories
17:06 Does it increase your starting metabolic rate?
20:08 What to do instead of reverse dieting
25:00 Why people do the reverse diet
32:31 Outro

Episode resources:

• Watch this FREE video on how to setup MacroFactor for body recomp and try MacroFactor FREE with my code WITSANDWEIGHTS

Related episodes:

• Ep 96: Why Reverse Dieting Doesn't Work Like You Think (and What to Do Instead)

💪 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! 🙏

What's the difference between tracking and "counting" calories?

It's a little bit of art. It's a little bit of science. You will definitely learn why one is different than the other and what's important and how to do it, effective tools for the job and how to make this part of your journey so that you can get results.

This is a module from the Crack the Calorie Code course in Wits & Weights Physique University (WWPU), our game-changing semi-private group coaching experience.

===> Learn more about WWPU here

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

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

💪 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! 🙏