Wits & Weights | Strength & Fat Loss Over 40

By Philip Pape | Strength Training & Fat Loss Over 40Health & Fitness Nutrition Education Self-Improvement Fitness

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Wits & Weights | Strength & Fat Loss Over 40 episodes

March 30, 2024Bonus Episode: Forget What You Thought You Knew About Cardio and Strength Training
This conversation is from my appearance on Jen Rulon's podcast, The Everyday Healthy Human.

Jen invited me on her podcast to discuss the importance of evidence-based fitness and nutrition, debunk the need for excessive cardio to lose weight, and emphasize the benefits of lifting heavy. You’ll learn about the significance of building habits and non-negotiables in achieving long-term success, and I shared my personal journey and offered advice for those going through a change.

Throughout our conversation, we highlighted the importance of focusing on strength, adopting a flexible approach to nutrition, and finding joy in the process of transformation. You'll learn why an evidence-based approach is crucial for navigating the often-confusing world of fitness and nutrition.

Enjoy my conversation with Jen Rulon on The Everyday Healthy Human podcast!

Episode Resources
The Everyday Healthy Human podcast with Jen Rulon

💪 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! 🙏
28 min
March 29, 2024Ep 159: Change How You "Train Hard" Forever with Natural Bodybuilder Steve Hall
What does it mean to "train hard"? Is it training to failure, progressive overload, intensity, something else? Find out the answers in today's episode.

Today, Steve Hall, the founder of Revive Stronger, a seasoned natural bodybuilder and podcast host, shares his expertise on essential training principles. Philip (@witsandweights) invited him to the show to share his insights on what it means to "train hard" and how to apply scientific research to your training effectively. They discussed reps in reserve (RIR), proximity to failure, minimum effective volume for muscle growth, and more.

Steve's journey in the fitness world began after a near-death experience at the age of 20 where he suffered a severe head injury. During his recovery, he discovered bodybuilding, which helped him regain control of his life and ignited his passion for self-improvement.

With over a decade of gym experience and years of coaching experience, Steve has definitely made a name for himself in the world of natural bodybuilding, placing second at the WNBF World finals in 2021. Steve's approach to training and nutrition is grounded in the latest scientific research, which he combines with extensive practical knowledge to help his clients achieve outstanding results.

Today, you’ll learn all about:

3:19 The link between bodybuilding and personal values
8:16 "Training hard" for hypertrophy
13:56 RIR and proximity to failure vs. other hypertrophy principles
19:20 Assessing repetition ranges
28:42 Applying research findings to individual training
39:43 Assessing and optimizing individual response to training
44:52 Full Range of Motion (ROM) vs. partial reps
52:22 Developing personal heuristics for effective training
59:39 The question Steve wished Philip had asked
1:01:35 Where to find Steve
1:02:20 Outro

Episode resources:

Steve’s coaching and podcast website: revivestronger.com
IG: @revivestronger
The Improvement Season 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! 🙏
1 hr 4 min
March 28, 2024 Quick Wits: Dr. Gabrielle Lyon on Muscle vs. Weight Loss for Metabolic Health and Longevity
When it comes to long-term health, vitality, body composition and avoiding metabolic disease and obesity, there is one thing that matters above all and is a complete game changer...

It's NOT weight loss.

Forget what you've been told about weight loss being the holy grail of health. This episode is set to revolutionize your perspective on fitness and vitality. There is an unsung hero of our metabolic system that is the key to longevity and disease resilience. For anyone who's been fixated on the bathroom scale, prepare to shift your focus to the real powerhouse of health.

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

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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! 🙏
6 min
March 26, 2024Ep 158: The Science of Hunger and 9 Hacks to Outsmart Your Appetite (Especially in Fat Loss!)
Why does hunger strike when you're cutting calories? Do you want to know the best way to curb hunger during fat loss?

In this episode, Philip (@witsandweights) dives into the fascinating world of hunger, the science behind it, and how it affects your fat loss journey. He talks about the hunger hormones — leptin and ghrelin and how stress and cortisol can make you crave that extra snack. He shares nine practical strategies to help you stay on track and how protein, spices, and water play an important role in these real-life hacks.

Today, you’ll learn all about:

2:51 Hunger during a calorie deficit
4:45 The science of hunger
7:46 Cortisol's role in hunger and appetite
10:55 Managing hunger with quality of sleep
12:34 Influence of the senses on hunger
19:22 Nine hunger hacks
35:40 Outro

Episode resources:

Download Your FREE Hunger Hacks 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! 🙏
37 min
March 25, 2024 Quick Wits: Food Abundance and The Positive, Nurturing Act of Eating
Don't eat this, don't eat that. Are you sick and tired of all the don'ts when it comes to diet? All the no's and the can't's and the bad's?

We're getting rid of all of that. We're going to flip things around and explore additive nutrition. This is a liberating, freeing approach to focusing on what to ADD IN your diet rather than what to cut out...on today's Quick Wits.

Wave goodbye to the tyranny of dietary restriction and say hello to a life of nutritional abundance. This episode is your ticket to embracing additive nutrition, a joyous pivot from what you 'can't have' to what you 'can add' to enhance your health and vitality. You will learn about a perspective on eating that celebrates the diversity of foods that can enrich your meals and your life.

Today, we're all about enriching your plate with the essentials our bodies crave, from proteins that repair and build muscle, to fibers that bolster our digestive health. It's not just about the food; it's about cultivating a positive relationship with eating, acknowledging it as a nurturing act rather than a source of guilt. Let's revolutionize the way we think about meals, focusing on the satiating power of nutritious choices to naturally replace those less beneficial eats. Join me, and let's transform not just our diets, but our approach to food as the nourishing fuel propelling us toward our goals.

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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! 🙏
6 min
March 23, 2024 Bonus Episode: Introducing Wits & Weights Physique University
Are you frustrated with a lack of progress, even though you've been working hard? Maybe you've been going to the gym, tracking your food, or trying to improve your diet.

In this episode, Philip is going to introduce something to you that's coming out soon that could very well change the way that you approach your fitness journey forever, not just physically, but also mentally, with the principles that we believe in on this show.

Tune in to today's bonus episode for all the details behind the new Wits & Weights Physique University (launching in April 2024).

Join the pre-sale early notification list here

What is Wits & Weights Physique University?

WWPU is a game-changing solution for ambitious individuals in their 30s, 40s, and beyond who take action but refuse to settle for a mediocre physique. This cutting-edge semi-private group coaching program is designed to help you shatter plateaus, build muscle, and burn fat like never before.

World-class courses on nutrition and training, coupled with a Done For You Nutrition Plan, monthly workout programs, live group coaching calls, and a thriving community of like-minded individuals, will provide you with the tools, support, and accountability you need to achieve a truly remarkable transformation.

Say goodbye to restrictive diets, boring workouts, and endless plateaus, and hello to the strong, lean, and healthy body you deserve. Stop spinning your wheels.
Your dream physique is finally within reach.

Join the pre-sale early notification list here

💪 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! 🙏
37 min
March 22, 2024Ep 157: Bill Campbell on Aggressive Dieting, Dirty Bulking, and Keto Effects on Muscle Building
What practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building?

Dr. Bill Campbell, director of the Performance & Physique Enhancement lab at USF, is back on the show today. He was on the show in episode 92, where they discussed the latest findings on improving body composition through food selection, fat loss, training, diet breaks, and more. Philip (@witsandweights) invited him back to revisit the latest in rapid fat loss, including the findings from the Wits & Weights Shredtober challenge from 2023 that followed a protocol inspired by his research.

In this episode, they discuss the nutrition science behind progressive vs. aggressive calorie deficits, how to lose fat without sacrificing muscle (the foundation of body recomp), when optimal bulking becomes dirty bulking, the effects of a keto diet on muscle-building, and a new study that Bill's research lab is currently planning.

In addition to his academic work, Bill publishes the Body by Science monthly research review, which has now published 20 issues. In that review, you'll find a summary of the two studies discussed today and real-world guidance from two industry experts.

Today, you’ll learn all about:

2:29 Bill's thoughts on the experiment based on his protocol
8:20 The effectiveness of the protocol and cautionary approach to aggressive dieting
11:58 Optimal training program for rapid fat loss
17:03 No resistance training for the most aggressive plan
21:43 New research study on menopause and rapid fat loss
25:18 Exclusion criteria for the new research and the purpose of walking
28:22 Measuring metabolic rate and other considerations for the study
32:43 Progressive vs. aggressive caloric deficits and how to start
40:56 Dirty bulking (Issue 18, Study 1)
44:35 Muscle vs. fat gain limits
51:15 Anti-anabolic effects of keto (Issue 18, Study 2)
55:15 Outro

Episode resources:
IG - @billcampbellphd
'Body by Science' Research Review - billcampbellphd.com
Philip’s Rapid Fat Loss Guide with the micro-cut protocol inspired by Dr. Bill Campbell
Ep 92: Physique Enhancement, Rapid Fat Loss, Plateaus, and Processed Foods with Bill Campbell, PhD

💪 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! 🙏
57 min
March 21, 2024 Quick Wits: The Fat Loss Protocol for Shedding Pounds Without Sacrificing Muscle
Want the secret to designing a fat loss diet that preserves muscle while shredding pounds? Today we break down the key components of a well-designed fat loss plan, including the calorie deficit, protein intake, strength training and recovery.

We're going to walk through a hypothetical client's journey, complete with the numbers, and discover the power of using a special trick...instead of strict targets that can really trip people up, there's a special approach we like to take that makes it more accessible and more sustainable, so you can adjust your plan as your metabolism adapts. Get the knowledge you need to create a sustainable, effective fat loss protocol tailored to your goals and preferences.

Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders 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! 🙏
13 min
March 19, 2024Ep 156: How to Lose 1,000 Pounds (The Psychology of Sustainable Fat Loss)
What would it take to lose 1,000 pounds? Find out the surprising truth about dieting and discover a radically different, evidence-based approach to transforming your body composition.

In this episode, Philip (@witsandweights) talks about breaking the cycle of dieting and weight regain, strength training, and mindset shifts. It is not another quick fix or fad diet but a method that prioritizes long-term results through evidence-based approaches, focusing on body composition rather than simplistic weight loss goals.

Philip touches on the societal trend of repetitive dieting attempts and weight fluctuations, shedding light on the struggles individuals face in maintaining sustainable results. He talks about the dangers of perpetual dieting and yo-yo weight cycles, emphasizing the importance of preserving muscle mass during weight loss. He also discusses the significance of strength training and muscle building for overall health and body composition.

Today, Philip also introduces the upcoming launch of Wits & Weights Physique University, a dynamic semi-private group coaching program meticulously designed to elevate your fitness journey. This experience is tailored to empower you with personalized nutrition and strength training strategies.

🎉 Pre-Sale Alert! Be among the first to secure your spot at an exclusive pre-sale price! Join the pre-sale list now and receive priority access to join Wits & Weights Physique University. Just 10 spots will be available before the price goes up.

👉 Join the Pre-Sale List

Don’t miss this opportunity to transform your physique and enhance your well-being.

Today, you’ll learn all about:

4:27 Wits & Weights Physique University
10:50 The truth behind dieting cycles
15:00 Weight loss vs. fat loss
16:31 Breaking free from traditional dieting
21:24 The importance of body composition
24:53 Put a plan in place
27:15 Improving body composition through strength training
31:05 Training has to be hard, and reframing your mindset
43:17 Outro

Episode resources:
Join the Wits & Weights Physique University Pre-Sale List
Body by Science Monthly Research Review (Dr. Bill Campbell)

💪 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! 🙏
45 min
March 18, 2024 Quick Wits: Are Six-Pack Abs Really Made in the Kitchen? 5 Steps to a Strong, Shredded, Core
What is the secret to sculpting eye-catching six-pack abs? It is not just about dieting. Abs can be made in the kitchen to an extent, but in this episode we are going to dive into 5 practical strategies that we use in our evidence-based coaching to help clients achieve a strong, shredded and functional core.

Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders 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! 🙏
11 min

About Wits & Weights | Strength & Fat Loss Over 40

From the publisher's feed

Strength training and fat loss for men and women over 40 is the foundation of this show. In every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it…

doesn't work, and give you the deceptively simple fix that does. For skeptics of the fitness industry who are tired of following the rules and still not seeing results.

If you've been lifting weights, tracking macros, and doing "all the right things" but your body composition hasn't changed, you're probably overcomplicating it. Wits & Weights shows you how to build muscle, lose fat, and achieve real body recomposition by focusing only on what the evidence actually supports. The show centers on women over 40, but plenty of midlife men listen for the same approach.

Evidence-based coach Philip Pape brings an engineer's approach to strength training, nutrition, and metabolism. Instead of another generic program or meal plan, you get specific, science-based strategies for body recomposition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, body recomposition for women over 40, perimenopause and menopause fitness, metabolism recovery, hormone health, and longevity.

You've seen the conflicting advice, even on other nutrition podcasts. One expert says cut carbs, the next says eat more. One says train six days a week, another says three is plenty. Building the body you want doesn't have to be this confusing or time-consuming.

By using your wits (systems plus identity-based behavior change) and lifting weights, you can build muscle, improve your physique, and maintain your results for life without rebound weight gain. You'll also learn about metabolism recovery, and why years of dieting can lead to metabolic adaptation that makes fat loss harder than it needs to be.

You'll learn smart, efficient strategies for movement, metabolism, muscle, and mindset: why fat loss matters more than weight loss, why all the macros (protein, fats, and yes even carbs) are critical to body composition, how just 3 hours a week of proper hypertrophy training can outperform twice that time, why building muscle is the single most powerful thing you can do for metabolic health and longevity, why perimenopause and menopause don't have to derail your progress, and how shifting the way you think about fitness drives more growth than any program alone.

Looking for fat loss podcasts, nutrition podcasts, or strength training podcasts for women and men over 40? Wits & Weights brings the science-based answers without the conflicting noise. If you're ready to learn what actually works, hit "follow."

Popular Guests: Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Docs Who Lift), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Holly Baxter (evidence-based physique coach), Laurin Conlin (physique coach), Lauren Colenso-Semple (nutrition researcher), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach)

Popular Topics: strength training for women over 40, strength training over 40, women's strength training, body recomposition for women over 40, body recomposition after 40, body recomposition, muscle building after 40, muscle building, hypertrophy training, fat loss for women over 40, perimenopause fitness, menopause fitness, menopause metabolism, metabolism recovery, metabolic adaptation, protein for women over 40, nutrition for lifters over 40, hormone health, longevity and healthy aging, lifting weights for fat loss, macros and nutrition tracking