Wits & Weights | Strength & Fat Loss Over 40

Lots of training concepts come and go. A lot of bro science lore tends to persist and then fade out. There is one concept called long-length partials that seemed suspect until Jeff Nippard brought it up recently and explained how it could be an effective training technique.

Philip (@witsandweights) gets into long-length partials on today's Quick Wits!

Jeff Nippard’s YouTube video

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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! 🙏

This conversation is from my appearance on Dai Manuel’s new podcast, The 2% Solution: 30 Minutes to Transform Your Life, where we tackled some of the confusion around nutrition and training. Learn the steps that helped me achieve sustainable food freedom after years of yo-yo dieting. 

As always, we reveal myth-busting fitness truths and proven mindset shifts for real physical and mental transformation after 40. Dai and I review principles like energy balance and progressive overload to accelerate building muscle and losing fat. Plus, we get into some of my communication techniques for motivating coaching clients toward positive change and self-empowerment.

Dai was previously on this show back on episode 97, “The Fun Side of Fitness and Finding Your “Optimal” with Dai Manuel,” so check that out in the Wits & Weights archives.

Enjoy my conversation with Dai Manuel!

Summary:

We challenge the diet industry's fixation on weight loss and embrace the liberating path of food freedom. Together we expose the myths that ensnare us in a cycle of yo-yo dieting and reveal how understanding the principles of energy balance and progressive overload can revolutionize your health after 40. My personal evolution from an engineering mindset to a wellness advocate underscores the power of curiosity and learning in achieving lasting fitness and nutrition goals.

Struggle with the concept of aging gracefully? Let's debunk that together. Our discussion delves into the reality that age doesn't have to be a barrier to health. We'll cover how strategic adjustments in lifestyle and nutrition can actually yield better results post-40 than in our younger years. Plus, I'll pull back the curtain on my own daily wellness routine, showing how I juggle being an entrepreneur, family man, and podcaster, all while keeping fitness at the forefront of my life.

Finally, we wrap up by drawing inspiration from the empathetic teaching style of Mr. Rogers and exploring the emotional resonance of iconic educators. You'll leave with a practical guide to the '2% Solution', an approach to adding healthful habits into your life rather than restricting them. Whether you're seeking motivation or guidance in your own health journey, this episode promises to empower and educate, offering strategies that cater to the seasoned palette of life after 40.

💪 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! 🙏

Do female athletes require an entirely different training approach? What hidden factors influence strength and muscle growth in women? Does your menstrual cycle impact your training approach?

Find out the surprising truth in today's episode!

Join our free insiders list to receive an EXCLUSIVE 10-minute bonus interview with Lauren on how to start training with machine weights, cables, and eventually free weights if you are new to lifting or intimidated by the gym!

Today, Philip  (@witsandweights) interviews Lauren Colenso-Semple, a researcher in exercise physiology and endocrinology who focuses on female sex hormones, resistance exercise training, and mechanisms of muscle growth. Lauren is also an expert fitness professional with years of practical experience and certifications in strength & conditioning, sports nutrition, and personal training. Lauren has published many articles and writes for the MASS research review, and in this conversation, they discuss some of the topics relevant to female athletes, such as the menstrual cycle and strength training, satellite cells and muscle growth, low energy availability, machines vs. free weights, and functional training.

Today, you’ll learn all about:

0:00 Intro
1:59 Purpose of the questions Lauren is asking
3:26 The future of understanding female physiology and training
5:29 Female-specific performance and training assumptions
9:27 Menstrual cycle influence on training or the lack thereof
14:35 The role of satellite cells in muscle adaptation in training
21:32 MPS reduction during low energy phases in trained women
30:35 Comparing the effectiveness of machine-based training with free weights
39:45 The usefulness and definition of functional training in fitness
44:46 One question Lauren wished Philip had asked
47:09 Where to learn more about Lauren and her work
47:30 Outro

Episode Resources:

• Join our free insiders list to receive an EXCLUSIVE 10-minute bonus interview with Lauren on how to start training with machine weights, cables, and eventually free weights if you are new to lifting or intimidated by the gym!
• MASS Research Review
• YouTube (MASS Office Hours)
• Instagram: @laurencs1

💪 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 shoulders are a small but critical part of your upper body's anatomy. It's all about the delts and those muscles supporting the rotator cuff.

Philip (@witsandweights) dives into his top 4 exercises for building strong, sculpted shoulders 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! 🙏

Have you heard the claim that if you eat LESS protein, you’ll live longer?

In this episode, Philip (@witsandweights) debunks the low-protein myth hitting the circuit that says if you want to live longer, you need to eat a LOW PROTEIN diet. Even if it tacked on a couple of years, a low-protein diet would destroy your quality of life and your health span in those years you do have left, assuming it doesn't kill you first, and that's enough to call it dangerous. Today you will learn exactly what these arguments are, whether a low-protein diet has any merit whatsoever, and the optimal level and sources of protein if you want not just a longer lifespan but a longer healthspan.

Today, you’ll learn all about:

0:00 Intro
2:09 Recent five-star review on the podcast
4:17 Protein is essential for overall health
6:20 Low protein arguments
10:38 The benefits of high protein
22:45 Broad and deep food matrix
29:09 Outro

Episode Resources:

• Join the FREE insider’s list to get bonus content from guest interviews (the first will be Lauren Colenso-Semple on training with machines, dumbbells, and barbells)

💪 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! 🙏

We're doing something brand new for 2024 that you are going to LOVE. Plus, it's totally free!

Tune in to today's Quick Wits to learn about this special surprise...

Spoiler alert: here's the link Philip (@witsandweights) mentions in the episode:
https://www.witsandweights.com/bonus

Click here to make sure you don't miss the FREE BONUS CONTENT from big-name guests dropped straight to your inbox!

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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! 🙏

Should you train through soreness or will that hinder your progress?

The question we're answering is:
"I’m wondering what happens if I’m still sore from a previous workout on a day I’m scheduled to train. For context – I am training 3 days a week (full body) with dumbbells at home (not ideal but making the best with what I have available to me at the moment). I’ve been training for approx. 3 months and I’m using different methods to keep progressing (increased reps/sets, tempo, shorter rest times), and I’m definitely getting stronger. Recently I got my hands on some slightly heavier dumbbells (going up from 2 x 12.5kg to 2 x 15kg). With the increase in weight I have had some muscle soreness.

My question is, if I trained on Monday and I’m still experiencing some ‘soreness’ on Wednesday, do I just train anyway as per my programming, or is it best to wait another day to let my muscles recover? How important is it to consider soreness vs recovery? Will I hinder progress if I train when still sore? I’m not talking major/can’t move properly pain, but more like an “oooh yeah I feel that” kind of pain. I hope that makes sense!"

Find out 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! 🙏

What are the simple lifestyle adjustments that can have a profound impact on your fitness and well-being?

In today’s episode, Philip (@witsandweights) is joined by Rebecca Whitman, an International best-selling author and top-ranked podcast host. Rebecca shares her philosophy of the 7 Pillars of Abundance, challenging you to rethink how to balance your life, emphasizing the physical abundance pillar. From her unique approach to her personal morning routine, you will learn how to embrace abundance, build resilience, and reshape your self-identity to harness your full potential.

Rebecca is a graduate of Princeton University with honors. She was awarded Life Coach of the Year and Empowered Woman of the Year by the International Association of Top Professionals. She was named one of the Top 7 Entrepreneurs to Watch in 2023 by “LA Weekly” magazine. She is also the host of the top 1% podcast, "The Balanced, Beautiful, and Abundant Show,” which won the Positive Change Award.

Rebecca, also known as the Magnetic Abundance Mentor, helps people find a harmonious balance among the seven pillars, unlocking more joy and freedom in their lives. She has transformed the lives of many women from burned out to balanced, beautiful, and abundant, including mentoring them to leave toxic relationships and magnetize their soul mates.  She also created the 6 Figure Side Hustle program, helping women exit from unfulfilling jobs to a profitable purpose.

Today, you’ll learn all about:
2:31 Journey from scarcity to abundance
5:17 The 7 pillars of abundance
10:11 Priority or hierarchal order of the pillars
15:41 The HNM philosophy: hydration, nutrition, movement, and meditation
24:43 Your morning routine
30:18 Active mind syndrome
32:55 "Stacking" practices for different pillars of abundance
36:28 25-year break from tennis
40:10 Impact of other pillars on overall health and well-being
44:20 Building resilience against life's obstacles
47:31 Where to find Rebecca
48:47 Outro

Episode Resources:

• Journal Your Way to Abundance
• Fun events – Elegant Warrior Training
• Website: rebeccaelizabethwhitman.com
• IG: @rebeccaewhitman

💪 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 ready to build a chest that commands attention?

Philip (@witsandweights) reveals his 4 go-to exercises for a sculpted, powerful chest 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! 🙏

How do you transition out of a dieting phase to maintain your results? Do you keep cycling between cutting and bulking? Or can you live at maintenance for a while, and if so, how do you do it effectively?

In this episode, Philip (@witsandweights) shares a proven blueprint to effortlessly transition out of a fat loss phase or an intense cut into a sustainable maintenance phase so you can recover from the deficit as quickly as possible, optimize your performance without going to extremes, and lock in your hard-earned lean physique year-round.

Maintenance is a critical but often overlooked fitness phase, especially when transitioning from a fat-loss period. Even though cuts and bulks are often emphasized for those going after body composition changes, sometimes living at maintenance is the best option to sustain an optimal physique and performance level that has already been achieved. Maintenance allows for metabolic recovery from a calorie deficit. Athletes who rely on a particular strength-to-weight ratio should avoid the extreme changes that come with cuts and bulks, and sustaining an ideal physique year-round provides its form of consistency.

Today, you’ll learn all about:
3:07  What inspired this episode
7:21  What is maintenance, and why is it important?
10:16  Psychological shift to maintenance
16:06  The physiology of maintenance
20:19  Setting calories and macros for maintenance
24:32  Jumping to your maintenance calories
27:41  Weekly adjustments
31:53  Structuring your nutrition around your workout
35:01  Two advanced strategies
38:44  Five common pitfalls during maintenance
49:34  Outro 

Episode Resources:

• Free Rapid Fat Loss Guide
• MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)
• Ep 96: Why Reverse Dieting Doesn't Work Like You Think (and What to Do Instead)
• Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)
• Ep 126: More Carbs, More Muscle (Why Low-Carb and Keto Are Keeping You Skinny Fat)

💪 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! 🙏