Wits & Weights | Strength & Fat Loss Over 40

This bonus episode is from my appearance on Lisa Franz’s podcast, Nutrition & Life, where we discussed the principles of strength training and nutrition for people over 40.

Lisa was also on my show back on episode 75, “How to End the Extreme Diet Cycle and Embrace Balance,” so check that out.

Enjoy the episode! 

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Today, I’m excited to share a motivating chat with Carol, my client. She’s a teacher, a mom of two wonderful kids, and a happy wife for 26 years. When she’s not in the classroom, Carol might be walking on the local greenway, hiking, reading, cooking, baking, or practicing yoga.  But what impresses me most is her passion for strength training, which shows her commitment and perseverance.

Carol achieved amazing results in four months. She dropped 23 pounds of fat and gained 3 pounds of muscle, lowering her body fat from 30% to 16%. Carol learned to eat well, manage her macros, and overcome unhealthy habits. She also reached impressive strength goals, like bench pressing a personal best, doing 10 pull-ups in a row, and finding new confidence in herself and her skills.

Her journey isn’t just about personal wins, though, it’s about the positive influence she’s become on her children, the mental resilience she’s developed, and her relentless pursuit of goals she once thought were unattainable. Carol’s story is a beautiful example of the physically AND mentally transformative power of strength training and fueling your performance.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:55] Carol's fitness journey
[6:44] Introduction to strength training
[8:21] Discovery of Wits & Weights
[11:29] Setting personal goals
[13:29] Nutrition and health strategies
[21:51] Navigating the fat loss phase
[28:32] Celebrating body recomposition success
[33:31] Transitioning to the maintenance phase
[40:01] Mindset changes and personal growth
[42:58] Importance of community
[46:05] Managing stress through fitness
[48:27] Advice for fitness beginners
[51:01] Importance of strength training and online coaching
[54:32] Surprising outcomes from your fitness journey
[56:36] The question Carol wished Philip had asked
[59:51] Where listeners can learn more about you and your work
[1:00:33] Outro

Episode resources:

• Wits & Weights Facebook community - say hi to Carol
• MacroFactor – use code WITSANDWEIGHTS to extend the free trial 
• STRONGER training program – use code WITSANDWEIGHTS for $5 off 

💪 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! 🙏

In today’s episode, I have the utmost pleasure of talking to the one and only Mike Matthews, a legend in the fitness industry, a bestselling author, and a successful entrepreneur who has helped countless people transform their bodies and health with his no-nonsense, science-based advice. You’ll learn about his fitness philosophy and advice on topics from training for older lifters to nutrition and hormonal health, cardio, and more.

Mike is the founder and CEO of Legion, a coaching and supplement company, with the highest ethical standards. He is the author of several influential books, including Bigger Leaner Stronger, Thinner Leaner Stronger, and Muscle for Life.

Mike’s Muscle for Life Podcast, with 25M+ downloads, features health, fitness, and lifestyle tips from experts and celebrities. Mike has been training for 20 years and is passionate about helping people achieve their fitness goals.

I discovered Mike in 2020 through his book and podcast. Through him, I learned the science of fitness with online calculators, articles, and guest appearances,  so I’m grateful to have the chance to sit down with Mike and have this conversation.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:30] Mike's evolution as an authority in fitness
[10:08] On getting started with training and diet
[16:07] Factors and expectations in achieving optimal fitness
[20:33] Maintaining a calorie surplus for building  muscle and strength
[25:59] Energy availability, RED-S, hormone, and recovery
[35:22] Training volume and progressive overload for optimal muscle and strength gains
[40:42] Lifting program and equipment to start with and how to progress
[44:24] Sleep's role in muscle and strength gain
[48:56] Limiting the time spent on cardio for strength and recovery
[58:03] On pursuing his passion for fitness and writing
[1:06:36] Where to learn more about Mike
[1:09:32] Outro

Episode resources:

• Mike’s website: www.legionathletics.com
• Mike on X: @muscleforlife  and IG:  @muscleforlife
• The Know Your Bill of Rights Book 

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Today, we're talking about living an alcohol-free life with Karolina Rzadkowolska, an alcohol-free empowerment expert. We are unpacking the realities and myths around alcohol consumption, its impact on our physical and mental health, and whether it is actually serving you.

You will learn about effective strategies to change drinking habits, cope with social situations, and relieve stress without alcohol. Karolina will help us explore the concept of aligning our lifestyle choices with our personal goals and how giving up alcohol can lead to greater self-discovery and purpose.

Karolina helps intuitive women ditch alcohol and discover their greater purpose. She’s worked with thousands of clients through her programs to transform drinking habits and unlock health, happiness, and potential. She is the bestselling author of the book, Euphoric: Ditch Alcohol and Gain a Happier, More Confident You and her work has been featured in the Huffington Post, The Sunday Post, Popsugar, Real Simple, Elite Daily, and multiple TV shows. 

Karolina’s passionate about helping you discover what really makes you happy outside of a beverage and design a life you love.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:29] Karolina's journey to an alcohol-free, 'euphoric' life
[9:17] What opened up for Karolina when she became alcohol-free
[14:07] Debunking alcohol health myths and discussing its actual effects
[21:05] Misconceptions about alcohol as a stress reliever; alternative stress relief methods
[27:56] Allan is grateful to Philip for his refreshing approach to nutrition coaching and how it has impacted his fitness
[28:43] Tools and strategies for changing drinking habits
[31:07] Effects of alcohol on fitness goals, hormones, metabolism, gut health
[37:12] Aligning lifestyle choices with personal goals
[45:57] Managing social situations when not drinking
[48:44] Communicating decisions about alcohol to friends, family, or colleagues
[51:58] One question Karolina wished Philip had asked
[52:27] Where listeners can learn more about Karolina and her work
[53:09] Outro

Episode resources:

• Karolina's website: www.euphoricaf.com 
• Her book: Euphoric

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Today we are speaking with Dr. Bill Campbell, whose work I've followed for a few years, including his monthly research review Body by Science. We are tackling five very important topics related to improving your body composition to get the physique you want, including how consuming highly processed foods impacts your goals, the effectiveness of a rapid fat loss phase, why weight plateaus occur, and how to break them, physique-training vs. nutrition, and the use of diet breaks and refeeds to optimize your physique.

Bill Campbell is a Professor and Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. He publishes a monthly research review (Body by Science) that summarizes the latest and best research focusing on fat loss and building muscle.

Bill has published over 200 papers, 3 textbooks, and 20 book chapters related to physique enhancement, and his articles have been cited over 7,000 times.

He also is the co-creator (with Dr. Layne Norton) of the "Physique Coaching Academy" - the most comprehensive and evidence-based course and mentorship program helping weight loss and physique coaches across the world.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:03] Bill's background in the field
[5:15] Balancing research and practice
[9:22] Highly processed foods and their impact on physique goals
[14:20] Eating whole foods and controlling for calories
[19:31] Rapid/aggressive fat loss
[24:46] What induces hyperphagia
[27:19] Aggressive dieting and muscle mass
[36:30] Use of diet breaks and refeeds
[43:58] Weight loss plateaus
[51:44] Training vs. nutrition for body composition goals
[53:22] The question Bill wanted Philip to ask him
[54:37] Where to learn more about Bill and his work
[56:21] Outro

Episode resources:

• Bill’s Instagram: @billcampbellphd
• His website: billcampbellphd.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! 🙏

Today for episode 91, titled “Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health,” we are discussing the wide-ranging benefits of protein, its pivotal role in enhancing satiety, preserving lean mass, boosting metabolism, supporting muscle recovery, and improving body composition, especially as you age. We’ll uncover surprising facts about protein about the ‘Anabolic Window,’ its role in sleep-induced muscle growth, how much protein you can actually use, and how protein needs change with age.

My goal is to share the latest evidence-based information about protein and dispel some of the misconceptions hanging around for a while so you have more clarity regarding this essential macronutrient.

I’ll leave you with specific strategies to meet your protein needs, optimal protein distribution throughout the day, the use of supplements, and how to apply these strategies for a flexible approach during any fat loss or muscle-building phase.
__________
Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:13] The effects of a slight increase in protein on body composition
[5:33] Wide-ranging benefits of protein
[10:21] The anabolic window
[12:03] Consuming protein before bed for sleep-induced muscle growth
[13:20] How much protein you can actually use
[16:35]  Tony shares what he likes about Philip and the Wits & Weights community
[17:20] Food quality and satiety
[19:05] Strategies to meet your protein needs
[23:03] Optimal protein distribution throughout the day
[24:48] Protein sources and the use of supplements
[26:30] Fad diets that suggest very high or low protein
[28:15] Flexible approach during any fat loss or muscle-building phase
[32:51] Outro

Episode resources:

• Check out 1st Phorm supplements 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! 🙏

Today, for episode 90, we are doing a Q&A to answer 11 questions on everything from calorie tracking to how often you should weigh yourself to building muscle over 40 and lots more nutrition-related questions.

We hope you’ll find this episode informative and helpful. Remember that there’s no such thing as a silly question, so don’t be afraid to ask!

__________
Click here to apply for coaching!
__________

Today you’ll learn all about:

[1:15] Do you need to track if you're working out and eating healthy regularly and your only goal is to be healthy and lean?
[7:04] How many protein shakes do you recommend a day if you aren’t that big of a meat eater?
[10:13] How often should you weigh yourself?
[12:20] Is there a specific time to weigh yourself?
[12:54] Do certain foods affect hormones?
[19:34] Should people be concerned about sodium intake when dieting?
[21:32] Carol is grateful to Philip for helping her be consistent with nutrition and understand the importance of taking rest days
[22:19] Do thyroids play a part in these types of processes?
[27:16] Thoughts on building muscle over 40?
[32:53] What’s your opinion on EAA
[34:50] What’s a good resting heart rate?
[37:14] What’s the best way to add electrolytes to your water if you don’t like flavored water?
[40:16] Outro

Episode resources:

• Wits & Weights Facebook community – https://bit.ly/3vyLDqO
•  Check out 1st Phorm supplements 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! 🙏

This conversation is from my appearance on Marc Paisant’s podcast, 6AM Run, where we discussed nutritional periodization, emotional eating, reframing your food choices, strength training and body composition, and lots more.

Episode resources:

• Marc Paisant on IG
• 6AM Run 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! 🙏

Joining me on the show is Dr. Ryan Peebles, a Doctor of Physical Therapy, to talk about a topic that many people have experience with, myself included, and that is lower back pain. You'll learn about the "deep core" and why it's the key to reversing back pain.

We will discuss how age, lifestyle, stress,  and heavy lifting impact our lower backs. We will also discuss the pros and cons of chiropractic adjustments, physical therapy, and MRIs.

Dr. Ryan committed his life to uncovering the root causes of chronic back problems and learning how to reverse them.  Now, he helps thousands of back pain sufferers get back to doing what they love without pain each year. He created a unique movement retraining program called Core Balance Training, which successfully reverses back pain.

__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[1:58] Personal experience with back pain and its effect on identity
[4:18] Understanding the "deep core" and its relation to back pain
[6:33] Best practices for recovery from lower back injuries
[8:25] Preventing lower back injuries: the role of strength, activities, posture
[11:07] Impacts of a sedentary lifestyle on back health and mitigation strategies
[14:01] Age and its correlation to lower back pain
[21:45] The effects of modern society's activities on back health
[22:56] What Ryan did after his accident
[25:58] Impact of heavy lifting exercises like back squats and deadlifts on back health
[28:26] Stephanie shares her experience with her one-on-one nutrition coaching with Philip
[29:42] The role of stress and mental health in back pain
[34:39] Pros and cons of chiropractic adjustments for back pain
[38:13] Effectiveness of physical therapy or massage therapy in treating lower back pain
[43:07] When to consider getting an MRI for back pain
[47:57] Possibility of healing herniated or bulging discs without surgery
[49:39] Overview of Core Balance Training and its unique approach to back pain
[51:23] The effect of Core Balance training on pain in other areas
[53:12] Learn more about Ryan and CBT
[54:13] Outro

Episode resources:

• Dr. Ryan's website: www.corebalancetraining.com 
• Youtube: @CoreBalance

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Today, for episode 88, titled “Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique,” we are diving into body fat overshooting, which is potentially the most important phenomenon to understand when it comes to body composition in the context of manipulating your nutrition. If you’ve tried many diets over the years with little success, feel like your metabolism is slowing down, or struggle to maintain your weight for the long term, this episode is for you.
 
We'll go over the role of hormones, appetite, and muscle, why 95% of people regain weight, and how to be in the 5% who are successful so you can have not only a leaner physique but a long-term, sustainable approach to maintaining your hard-won results.

Now let’s dive into today’s topic: body fat overshooting.

__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[2:05] The significance of body fat overshooting
[6:04] What is body fat overshooting
[7:40] What is hyperphagia
[8:36] What is fat cell hyperplasia
[10:20] Why strength training is essential to successful weight loss
[13:59] The value of strength training during weight gain
[14:34] Max thanks Philip for helping him prioritize his health and dropping 45 Lbs
[15:38] Protein intake and its significance for weight loss
[19:42] Sustainable approach to weight loss or diet based on your lifestyle
[26:51] Outro

Episode resources:

• MacroFactor food logging app (or download from your app store and use code WITSANDWEIGHTS to extend free trial)

💪 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! 🙏