Wits & Weights | Strength & Fat Loss Over 40

This conversation is from my appearance on Andrew Romeo’s podcast, Romeo Athletics Radio.

One of my long-time training coaches, Andrew invited me on to talk all things evidence-based fitness and flexible dieting. We discussed the intricacies of nutrition and fat loss, how to optimize your lifestyle for the best body composition, and my thoughts on tracking, what foods to eat, what to focus on first, and so much more. 

Enjoy my conversation with Andrew Romeo!

Episode summary:

We unravel the secrets to striking the perfect balance in your physique. From the fervor of CrossFit to the meticulous craft of bodybuilding, I've navigated through my own fitness evolution and emerged with a trove of evidence-based nutrition truths to share. This episode isn't just about packing on muscle; it's about doing so with precision, debunking industry myths, and understanding the critical interplay between muscle gain, fat loss, and the power of a consistent, well-structured diet.

Philip Pape is an engineer turned nutrition coach who brings a unique data-driven perspective to the art of Physique Engineering. We delve into the nitty-gritty of creating a personalized nutrition plan that transcends meal choices to encompass sleep, stress, and overall lifestyle. Philip opens up about his post-surgery nutrition journey, maintaining gains while on the mend, and we explore the innovative, client-centered strategies that have shaped success stories far and wide.

We wrap up this enlightening discussion by dissecting the complexities of metabolism, fat loss strategies, and the indispensable role of weight training in sculpting your ideal body. From busting through plateaus to understanding why professional guidance outshines the myriad of free online advice, this episode packs a punch. We also shine a spotlight on the essential supplements that fortify your health and body composition efforts. Ready to fine-tune your fitness approach? Tune in and transform with confidence.

💪 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 do gut bacteria affect your metabolism, hormonal balance, inflammation, and overall physical performance? What foods and nutrients can nurture a healthy gut microbiome to enhance fat loss and improve body composition?

In this episode, Philip  (@witsandweights) speaks with Josh Dech, an ex-paramedic and Holistic Nutritionist specializing in gut health. They explore the complex, often misunderstood link between gut health, fat loss, and body composition. They bust some common myths and highlight strategies for maintaining gut health and giving it the attention it deserves.

Josh, also the host of ReversABLE: The Ultimate Gut Health Podcast, knows all about the connections between your gut and the rest of your health, body, and mind. And it was the successes his clients have had with complex digestive diseases, previously thought to be impossible, that got him connected to some of the world’s most renowned doctors. Josh has been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on a holistic approach to gut health. 

Get an EXCLUSIVE bonus interview with Josh on home gut health tests, pre/probiotics, the connection between gut health and urinary tract infections in women, and more. Click here: https://witsandweights.com/bonus

Today, you’ll learn all about:

2:15 Personal connection to gut health
4:41 Gut bacteria and its impact on hormones
7:19 The role of gut bacteria in weight loss
12:06 Gut microbiota imbalances and hormonal disruptions
13:57 Factors altering gut bacteria and strategies for a healthy gut
16:09 Gut health, imbalances, and inflammation
21:36 Strategies for a healthy gut bacteria
25:29 Nutritional principles and gut repair
27:08 Food choices and nature's influence
31:52 The role of fiber, pre/post/probiotics
38:20 Intuitive eating
41:54 Effects of exercise on gut bacteria
43:24 The question Josh wished Philip had asked
45:29 Where to learn more about Josh
46:18 Outro

Episode resources:

• ReversABLE: The Ultimate Gut Health Podcast - reversablepod.com
• Website: The Gut Health Solution – gutsolution.ca
• Facebook: @joshdech.health
• IG: @joshdech.health

💪 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 think progress in the gym or setting PRs is all about motivation, think again. In today's Quick Wits, learn about what TRULY drives new PRs, strength, and muscle for life!

We dissect the common misconception that sheer drive is all you need to smash personal records and upgrade your physique. If you're ready to break that plateau and start making strides that stick, tune in and transform the way you think about making gains. No more winging it, no more waiting for motivation to strike—just the raw reality of what it takes to consistently crush your goals.

...and if you missed it...

If you want to build as much muscle as possible without wasting time, join our upcoming free LIVE training on Friday March 1 (link below).

Even if you can't go live, you'll get the replay and bonus 🎁 Muscle-Building Nutrition Blueprint.

👉 Sign up for "How I Added 10 More Pounds of Muscle at the Age of 43" on Friday March 1 and get your free bonuses (even if you can't attend live)

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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! 🙏

Does losing weight and, more importantly, losing fat feel impossible no matter how hard you try? Have you ever lost 10 pounds only to gain back 15? Do you dread stepping on the scale because it never seems to budge?

If you can't figure out why the formula works for others but not you, this co-created and co-hosted episode breaks down the real reasons you haven’t been seeing results.

Join Philip (@witsandweights) and his special co-host today, Scott Friedman,  as they lift the curtain on common weight loss mistakes and provide actionable solutions. You’ll walk away ready to troubleshoot plateaus, optimize body composition, and create a plan that finally helps you shed fat for good.

Scott Friedman (@scottfriedman24) is the host of The Power of Progress podcast. Scott bridges fitness and mindset with his podcast, aiming to end self-sabotage in fitness routines, inspire consistency, and promote a healthier lifestyle. His podcast dismisses fad diets, magic pills, and best routines, focusing instead on personal growth and the journey towards better health.

Today, you’ll learn all about:

3:29 Narrative shift: Fat loss vs. weight loss
6:47 Understanding the road ahead (pitfalls)
9:06 Restrictive diets vs. flexible dieting (the hamster wheel of diet)
14:50 Uninformed optimism or  informed pessimism
19:56 Not tracking or inaccurate tracking, and intuitive eating
31:00 Top 5 foods that have hidden calories
41:56 Giving up too quickly and overcoming plateaus
49:53 Too aggressive with the rate of loss
55:20 Understanding what ‘hard’ feels like and getting discouraged
1:01:16 Not prioritizing hunger management: not enough fiber
1:08:51 Not moving enough
1:10:58 Not training with enough load or "intensity"
1:16:28 Cardio for fat loss
1:19:39 Not sleeping enough, too much stress, or too much medium/high-intensity cardio
1:26:25 Outro

Episode resources:

• Scott's podcast: The Power of Progress 
• IG: @scottfriedman24
• Youtube: @powerofprogress
• Website: scottspeaksfitness.com

💪 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! 🙏

Struggling with fat loss can feel like a solo journey through a maze with no exit in sight, but what if you had a map and TWO companions to guide you through? 

Announcing an exciting FIRST for the podcast that you're going to love...on today's Quick Wits.

Prepare to learn why some breeze through their fat loss journey while others hit wall after wall, and how understanding the nuances between fat and weight loss can make all the difference.

Listen to the episode and then...

• The Power of Progress hosted by Scott Friedman (follow it now!)

...and if you missed it...

If you want to build as much muscle as possible without wasting time, join our upcoming free LIVE training on Friday March 1 (link below).

Even if you can't go live, you'll get the replay and bonus 🎁 Muscle-Building Nutrition Blueprint.

👉 Sign up for "How I Added 10 More Pounds of Muscle at the Age of 43" on Friday March 1 and get your free bonuses (even if you can't attend live)

---

“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 does relatively high sugar affect your health, training, and gains?

We're dissecting the sweet debate on how sugar influences body composition and its role in bulking and strength training. With a magnifying glass on the complexities of carbohydrates, from added sugars to whole foods, I'll guide you through the murky waters of muscle building and fat storage.

The question we're answering is:

"Intuition and general knowledge says it’s not the “healthiest” choice to fill your diet with a bunch of chocolate, sugar, and other treats. But, I’d like to understand more about WHY that’s the case, especially when I have 320 carbs and almost 3,000 calories allotted to me on weekends.

What does that do for my body composition?

Given that I’m bulking, strength training, and eating protein at optimal levels, can my carb choice make me fatter or create different results than if I ate mostly whole food or unprocessed carbs?

For example, for breakfast lunch and dinner I will generally eat oats, rice, and potatoes, and occasionally wheat hamburger buns. For mid day snacks I will eat fruits or rice cakes. Over Christmas I got a LOT of candy. I generally have ~120g of sugar per day, including 34g of added sugars. I understand it’s OK in moderation especially when I’m hitting all the other targets. But, given I hit my carb target every day: how is relatively high sugar intake affecting my training and gains?"

Get the answer 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! 🙏

Are you grappling with persistent belly fat? Are the hormonal shifts typically experienced by women over 40 posing challenges to your fitness journey?

Today, Philip (@witsandweights) speaks with fitness expert Megan Dahlman, the sought-after trainer for women over 40 who want to feel their physical best for years to come.

We discuss the fun yet frustrating topic of belly fat in women over 40, including the physiological and hormonal changes that affect belly fat and common myths about it, plus 4 surprising, evidence-based strategies to lose fat through better nutrition and strength training over 40.

With a degree in Exercise Science and as a Certified Strength and Conditioning Specialist (CSCS), Megan has an uncanny ability to take complicated aspects of your body and make them simple, doable, and actually sustainable.

Through her top 1% podcast, Self Care Simplified, and online training programs and courses, Megan genuinely cares about every woman she interacts with and coaches. Her mission is to empower every woman to feel strong, pain-free, and body-confident, regardless of age.

Get an EXCLUSIVE bonus interview with Megan on the 6 BEST core exercises for women of all stages of life & 3 exercises to avoid if you have a weak core

Today, you’ll learn all about:
2:34 Her philosophy on building muscle
6:31 The gap between the general population and athletes
8:41 Why belly fat is talked about so much
14:32 Hormonal changes during peri and postmenopause on belly fat
17:57 Science behind belly fat accumulation in women over 40
19:55 Belly fat myths
23:48 Sleep and its relation to cortisol and inflammation
26:09 Stress management and the importance of saying "no"
30:20 Nutrition for reducing belly fat
35:02 Tracking and how to eat
39:54 Strength training versus cardio for muscle building
43:31 One question Megan wished Philip had asked her
47:53 Learn more about Megan and her work

Episode resources:

• Self Care Simplified podcast
• @megandahlman on IG
• 5-day Core Tune Up: FREE program that safely strengthens your tired, flabby core muscles and restores proper function to your entire midsection!

💪 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 finally ready to spend some time building muscle? If so, the rate at which you gain weight to gain muscle can vary based on your starting point and your goals. From a lean gain to a "dreamer bulk," we break it down on today's Quick Wits.

🎁 To find out the EXACT rates of gain for each of these (and everything else you need to know for an optimal bulk)...

👉 Grab your FREE Muscle-Building Nutrition Blueprint guide (over 25 pages that detail exactly how to setup your nutrition for a successful, optimal bulk!)

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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! 🙏

Which is better, full-body training or body part splits? How can you recover faster between workouts, especially when doing a lot of high-intensity cardio? How can you balance lifting and cardio for a hybrid training approach to get the most out of both?

Philip (@witsandweights) is answering these three questions on today’s episode.

Today, you’ll learn all about:
3:46 Should I do full-body or target areas daily for lifting or strength training?
10:11 Do you have any advice to improve recovery so I can do a third workout within a week?
28:27 How do I balance resistance training and cardio?
38:50 Outro

Episode resources:

• Ep 2: How to Choose a Strength Training Program
• Leave a voice message to ask your question for the 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! 🙏

If you're looking for six pack or eight pack abs, we've got you covered today, which is all about those core muscles.

Philip (@witsandweights) reveals his top 4 exercises for sculpting your abs (sit-ups and planks are NOT on the list) in this special Lifting for Muscle Series of 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! 🙏