Wits & Weights | Strength & Fat Loss Over 40

Have you ever chased the number on the scale only to find yourself back at square one?

This conversation is from my appearance on Megan Dahlman's podcast, Self Care Simplified.

Megan invited me on her podcast to dig into the strategies that actually work for sustainable fat loss, especially for those in midlife. We discussed the difference between weight loss and fat loss, and how to lose fat while maintaining muscle mass. I shared insights on why the approaches that worked in our 20s might not be as effective in our 40s, 50s, and beyond.

Throughout our conversation, we covered the importance of understanding body composition and its role in fat loss. I also shared 3 guiding principles for achieving true, sustainable fat loss and how to incorporate them into your life.

If you've ever felt frustrated, confused, or defeated in your pursuit of fat loss, this episode will break it down into simple, attainable steps.

Enjoy my conversation with Megan Dahlman on Self Care Simplified!

Episode Resources

• Self Care Simplified podcast with Megan Dahlman 

💪 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 most important thing in your life and how can you take care of that to create a body you'll love?

Philip (@witsandweights) has a special guest, Kate Galli, on the show today. Kate brings a unique perspective to self-care, emphasizing the importance of being in the best physical and mental shape to make a difference in the world. In this episode, she will guide you on how to master your inner dialogue, prioritize your health and happiness, and tailor your self-care practices to fit your lifestyle. You'll gain practical tools to reshape your daily routine, so it aligns with your core values and propels you to become the best version of yourself.

Kate has extensive qualifications, including being a Master Personal Trainer for 18 years, a Life Coach, and an NLP Practitioner. She is also committed to plant-based nutrition, a path she's been dedicated to for the past eight years. She uses this approach to help thousands of individuals sculpt the body and life they love with the confidence to go with it.

Kate's work is fueled by her ambitious vision: a world where fitness and compassion go hand in hand to create a fit, strong, happy, and healthy planet. She believes in the power of mindset, of CHOOSING to eat and move in a way that is sustainable and consistent with your lifestyle AND values.

Today, you’ll learn all about:

2:49 The importance of self-care
7:01 Self-talk and labels you assign to yourself
13:03 Elicit your values and beliefs
19:39 Lock and load the big rocks that make you happy
25:55 Filter the people you spend time with
33:27 Create a not-to-do list
38:45 A 24-hour digital  detox
43:27 Realistic for yourself and the people you love
53:23 Easy quick fixes
55:50 The question Kate wanted Philip to ask
57:05 Where to find Kate
57:42 Outro

Episode resources:

• Kate's podcast: The Healthification Podcast
• The Plant Positive Journal
• Instagram: @strongbodygreenplanet

💪 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! 🙏

FREE PHYSIQUE-BASED WORKOUT PROGRAMS!

On today's Quick Wits, we are answering questions about how to train, how to warm up your lift, how to choose an initial load so that you can get all the reps but not go too lightly, how to rest so you get sufficient time between sets, how to progress, and which movements to do week after week, as well as how to manage recovery so that you can train hard, but not so hard that you stop making progress.

Plus: Get a free month of workout programs from Wits & Weights Physique University as a THANK YOU for listening to the podcast:

👉 Just click here to get your free physique-focused workout programs

What is Wits & Weights Physique University (WWPU)?

===> Click here to learn more

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“Quick Wits” are short, 3-5 minute 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 tired of feeling self-conscious about your body and ready to finally achieve that impressive, muscular physique you've always dreamed of?

What basic principles can guide your bodybuilding journey? What progress can you expect from bodybuilding over time? How does bodybuilding benefit your mental health?

Today, Philip (@witsandweights)  talks about bodybuilding and how it can help you achieve your dream body. You’ll learn the basics, like progressive overload, proper form, and the role of nutrition in supporting your goals. He also discusses the physical and mental benefits of bodybuilding, how to set achievable goals, keep track of your progress, and how to keep improving.  You will learn practical tips and strategies to help you change your body and get the look you’ve always wanted.

Philip is also thrilled to announce that enrollment is now open for the new Wits & Weights Physique University (WWPU). This comprehensive fitness program, designed by Philip and his team, provides everything from personalized nutrition plans to diverse courses and monthly workout programs tailored to different goals. The program caters to all levels of fitness, with access to gym or home workout plans, and even a specialized lower body program for women. The community offers weekly live coaching and individual guidance.

To join, visit witsandweights.com/physique.  It’s a monthly program that you can cancel within the first 21 days and get your money back. So, you have nothing to lose and much to gain, including muscle!

Today, you’ll learn all about:

6:26 Defining bodybuilding
10:47 Mental and emotional impact of bodybuilding
12:51 Bodybuilding vs. powerlifting
14:49 The sport of bodybuilding
16:20 Setting realistic goals
21:59 Individual response to training and nutrition
26:55 Equipment and resources for training
32:58 The principles of bodybuilding: progressive overload, volume, and frequency
38:32 Rep ranges and rest intervals: finding the optimal balance
42:36 Training to failure: pushing your limits safely
44:34 Mind-muscle connection: The power of visualization
47:58 Importance of form: safeguarding your body and progress
50:39 Tracking progress: monitoring and adjusting for growth
54:19 Motivation and mindset: Keys to long-term success
56:38 Embracing the journey: Finding rewards in the process
1:01:21 Outro

Episode resources:

• Get New Physique-Focused Workout Programs Every Month

💪 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! 🙏

FREE PHYSIQUE-BASED WORKOUT PROGRAMS!

Have you ever asked yourself what skill level am I when it comes to workout programming for strength training and how many days a week should I work out to get the best results?

We are covering all that and more on today's Quick Wits.

Plus: Get a free month of workout programs from Wits & Weights Physique University as a THANK YOU for listening to the podcast:

👉 Just click here to get your free physique-focused workout programs

What is Wits & Weights Physique University (WWPU)?

===> Click here to learn more

--

“Quick Wits” are short, 3-5 minute 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! 🙏

When you're forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur? And how do I get more muscle to increase my metabolism?

We are answering two questions today:

1. When forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur?
   
   
2. How do I get more muscle to increase my daily expenditure?

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

Tune in to learn why muscle deterioration isn't as swift as you think, and how a high-protein diet and even minimal resistance training can stall any unwelcome muscle shrinkage.

We'll also discuss adjusting your nutrition to align with your activity level, ensuring you're fueling your body to best support muscle maintenance.

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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! 🙏

Can a carb-rich, high-calorie diet boost our metabolism? What are the real effects of fasting on our energy levels? How can lifestyle choices impact our mood and overall health?

In today’s episode, Philip (@witsandweights) is joined by Jay Feldman. Jay is a health coach and host of The Energy Balance Podcast, which focuses on bioenergetic health.

Jay discusses the impact of maximizing cellular energy on mental health, metabolism, longevity, and more. He will address modern diet culture, stress, and lifestyle in the context of your health and offer practical solutions for adopting a sustainable, energy-boosting diet without relying on restriction or willpower. They even get into thyroid function and how to manage thyroid issues.

Jay is a health coach and independent health researcher with a rich neuroscience and exercise physiology background. Instead of traditional medical school, Jay chose a different path to explore health. He believes that our health’s true foundation lies in maximizing cellular energy.

As the host of The Energy Balance Podcast, Jay champions this bioenergetic view, focusing on maximizing cellular energy as the cornerstone of vitality. His mission is to empower men and women worldwide to achieve freedom from low-energy symptoms and chronic health issues to maximize their cellular energy and optimize their health using a personalized bioenergetic approach.

Today, you’ll learn all about:

2:17 Explaining the bioenergetic diet and its differences from traditional diets
6:31 Pillars of the bioenergetic approach
9:01 Energy expenditure and metabolic rate
10:33 Low-carb diet for diabetics, and during fat loss
14:39 Digestive health and energy production
18:29 The role of bioenergetics in body composition
22:46 Understanding endotoxins
29:15 Linking bioenergetics to mental health and cognitive improvement
39:22 Differentiating between hormesis and chronic stress effects on health
43:11 Mitigating negative impacts of modern lifestyle and diet culture
49:44 The significance of lifestyle/diet on thyroid function and management insights
55:15 One question Jay wished Philip had asked
57:31 Where you can learn more about Jay and his work
58:30 Outro

Episode resources:

• The Energy Balance Podcast 
• The Energy Balance Food Guide (1-page infographic) - jayfeldmanwellness.com/guide 

💪 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! 🙏

Have you ever felt like you are doing all the things right on your fitness journey for your health, your nutrition, your training...but something's missing? And that something is support or other people or someone to share it with? 

A lot of us are in that 5% percent of people that are really going after the best versions of ourselves, and we feel like the majority people around us aren't doing the same. 

Today's Quick Wits is all about elevating your game and your success by doing it as part of a community, and in this episode Philip shares two ways that you can do that. 

Two amazing communities you can join for like-minded support, accountability, and pushing yourself to become the best version of yourself:

• Wits & Weights Facebook community (free)
• Wits & Weights Physique University (join the pre-sale early notification list)

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“Quick Wits” are short, 3-5 minute 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! 🙏

How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever?

Today, Philip (@witsandweights) goes over the real reasons holding you back from sustainable fat loss and optimal metabolic health, and it’s NOT because you’re not doing enough exercise or restricting your calories enough.

Philip explains why the common weight loss advice to "eat less, move more" is terrible. He discusses the importance of muscle mass for a healthy metabolism, how protein and strength training can help maintain muscle, and why simply eating less and doing more cardio isn’t always the best approach. He also talks about the role of carbs in fat loss and the benefits of cardio for metabolic health. Philip also highlights the importance of hydration, good sleep, and stress management for metabolic function. He discusses the impact of alcohol on metabolism and hormones and the importance of whole foods for metabolic health.

Philip bases his notes on the FREE Metabolism audit that you can take on the Wits and Weights website for a personalized assessment: https://www.witsandweights.com/free-metabolism-assessment 

Today, you’ll learn all about:

3:25 Five-star reviews
6:32 Misconceptions about the "eat less, move more" advice
8:22 The importance of muscle mass for metabolism
9:53 Supporting muscle growth with protein
11:04 The principles of strength training and overload
14:07 Fueling your body and staying active
21:16 Avoiding sedentary behavior
22:30 Why the "eat less, move more" approach is destructive
25:17 Hydration, sleep, and stress management
30:05 Chronic stress and its effect on metabolism
32:56 Whole/unprocessed foods, dairy, grains, and alcohol
42:17 Personalized metabolism audit for optimal health
43:49 Outro

Episode resources:

• Take the FREE Metabolism audit to learn about your metabolic flexibility

💪 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 if there's a mental shift that you can make right now that would make it even easier to break through plateaus and reach and smash your fitness goals?

In today's Quick Wits as we explore this little shift in your approach that will give you massive results.

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“Quick Wits” are short, 3-5 minute 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! 🙏