Wits & Weights | Strength & Fat Loss Over 40

Today I'm sitting down with Greg Nuckols to talk about lifting, MacroFactor, and science. You'll learn what he's been up to lately, his take on lifting and life, and all things MacroFactor. We'll also explore how to be consistent and maybe even enjoy tracking your nutrition, incorporating scientific research into your health and fitness routine, and other words of wisdom.

Greg Nuckols lifts weights, writes about lifting weights, and coaches people who want to get better at lifting weights.

With an MA in Exercise and Sports Science and three all-time powerlifting world records, he co-hosts the Stronger by Science Podcast. It's a must-listen for enthusiasts who love exploring cutting-edge research on lifting, nutrition, and more, delivered with a unique blend of humor and world-building.

Greg is, of course, the co-founder and Head of Content at Stronger by Science and the co-founder of MacroFactor, the food-logging app that I use personally and can’t stop talking about.

Finally, Greg has been a pivotal inspiration in my personal journey of health and this very podcast.

__________
Book a FREE 30-minute call with Philip here.
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Today you’ll learn all about:

[1:56] Balancing personal and professional life
[4:33] Current personal lifting routine and goals
[8:04] Bringing fun into life and fitness pursuits
[14:03] Update on the Feats of Strength
[16:00] Trends in powerlifting
[24:18] Listener stories and their impact on the MacroFactor team
[31:17] Progress toward achieving MacroFactor's vision
[33:52] Addressing common objections to tracking nutrition and weight
[40:45] One of the things that set MacroFactor apart from other tracking apps
[50:11] Tony shares what he likes about Philip and the Wits & Weights community
[50:56] Underrated features and usage tips for MacroFactor
[56:15] Personal experience with long-term fat loss using MacroFactor
[1:19:29] Selection process for topics on Stronger by Science
[1:21:14] Personal methods for staying updated with the latest research
[1:24:20] The value of the MacroFactor community
[1:35:35] Learn more about Greg
[1:37:46] Outro

Episode resources:

• MacroFactor app (use code WITSANDWEIGHTS to get 2 weeks free)
• The Stronger By Science 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! 🙏

My guest today, Allan Friedman, is a member of the Wits & Weights community and a one-on-one coaching client of mine who has gone through his own physical and mental transformation during our time together. He has a passion for sharing knowledge, engaging with fellow health and fitness enthusiasts, and always being of service. 

Today we’ll explore his early influences in nutrition and fitness, his personal connection to health and well-being, and how his professional background informed his fitness journey. Allan will share how he's overcome resistance, developed a positive attitude toward fitness, transitioned from emotional to mindful eating, and managed nutrition as a bariatric patient.

Allan Friedman was a School Psychologist for over 30 years, skilled in Developmental Psychology, School Psychology, and Mindfulness Training. In the fitness industry, he loved being a Spinning® Instructor for over 12 years. He maintains a Yoga Instructor Certification with additional certification in Trauma Sensitive Yoga.

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

Today you’ll learn all about:

[3:53] Influences on Allan's interest in nutrition and fitness
[6:29] Factors contributing to his motivation and positive attitude toward fitness
[10:50] Personal connection with health and well-being
[14:12] Tracking habits and habit stacking
[19:39] Influence of developmental psychology and mindfulness training on his approach to fitness
[27:20] Overcoming resistance in his fitness journey
[31:15] Journey from emotional eating to mindful eating
[36:38] Evolution of his fitness goals and perception of the "finish line"
[38:23] Strategies and challenges of managing macros as a bariatric patient
[42:21] Maintaining a positive and passionate mindset in the face of fitness challenges
[45:43] The impact of our 1-on-1 coaching on his well-being and goal attainment
[49:03] Specific challenges overcome through our coaching relationship and coaching process
[55:06] Advice from Allan for beginners on their fitness journey
[59:53] The question Allan wished he was asked
[1:02:20] Where to connect with Allan
[1:03:01] Outro

Episode resources:

• Allan’s FB profile
• 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! 🙏

Today I have the pleasure of chatting with the renowned Dr. Eric Trexler to discuss nutrition science, psychology, and application. We'll explore his experiences, research, and coaching, covering topics such as diet breaks, dynamic maintenance, and plant-based protein.

Eric Trexler, a pro-natural bodybuilder and sports nutrition researcher with a PhD in Human Movement Science, has years of university-level teaching experience. He has published numerous peer-reviewed papers on exercise and nutrition for improved strength, size, and leanness. Since 2009, Eric has coached individuals, prioritizing evidence-based and personalized approaches to help them achieve their fitness goals.

Eric is the co-owner of MASS research review and MacroFactor app. He is also the co-owner and Director of Education at Stronger By Science, where he writes articles, coaches clients, and co-hosts the Stronger By Science podcast.

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

Today you’ll learn all about:
 
[2:30] Impact of early physical self-perception on Eric's fitness journey
[4:53] Tangible impact of his research on real people
[6:50] Findings and implications of his study on diet breaks
[10:38] Protocols for implementing diet breaks
[13:33] Nutrition and training approach for people with menstrual cycles
[17:36] Rationale of Eric's article on reverse dieting and dynamic maintenance
[26:10] Tracking  maintenance to adjust weekly or get out of a diet sooner
[29:30] Carol appreciates Philip's support in maintaining her nutrition and recognizing the value of rest days
[30:36] Science related to energy expenditure and flux
[34:44] Physical activity level and appetite regulation
[36:32] Current stance on plant-based vs. animal protein
[42:16] Strategies for omnivores to include more plant-derived protein
[44:49] Psychological aspects of dieting in the context of tracking
[49:25] Area of research that is exciting right now
[52:04] Impact of metabolic adaptation on weight loss success
[54:50} Learn more about Eric
[55:38] Outro

Episode resources:

• Eric's Instagram: @trexlerfitness
• Reverse Dieting: Hype Versus Evidence
• MASS research review

💪 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 welcome nutrition expert Lisa Franz to the show. Lisa and I met through podcasting and the nutrition coaching industry, and I had the pleasure of recording an interview on her show, The Nutrition and Life Podcast.

Lisa and I will discuss the importance of breaking the extreme diet cycle, and how to find a sustainable and balanced approach to nutrition, training, and lifestyle. Lisa will reveal how to maintain a healthy lifestyle as we age, strategies for being consistent while traveling, and principles of effective training. She will also share her personal experiences and insights on how to create a balanced life without feeling guilty, deprived, or sacrificing your well-being.

Lisa has a master's in Exercise Science, Health Promotion, and Nutrition and is the CEO and founder of Nutrition Coaching and Life. She's also the host of The Nutrition and Life Podcast.

Lisa teaches people to navigate their own nutrition so that they know how much and what to eat, whether they want to lose weight, gain muscle, or recomp. She believes that learning to work nutrition around your life is one of the most important aspects of this journey. Nutrition should enhance one's life, not make it harder! 

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

Today you’ll learn all about:

[2:13] Lisa's personal values and backstory
[3:30] The importance of learning about nutrition
[6:45] Finding a sustainable approach to nutrition
[9:19] Exiting the extreme diet cycle
[16:44] Finding your own form of sustainability
[20:10] "Balance" in diet and lifestyle
[28:12] Balancing life, work, and physical health
[32:28] Max thanks Philip for helping him prioritize his health and dropping 45 Lbs
[35:55] Training principles to live by
[43:08] Nutrition and training advice
[52:25] Nutrition and training advice as we age
[55:15] Lisa's plans and projects
[57:11] Lisa's personal struggles
[1:01:41] Where you can learn more about Lisa
[1:02:20] Outro

Episode resources:

• Lisa's website: Nutrition Coaching and Life 
• The Nutrition and Life Podcast
• Lisa on Instagram: @nutritioncoachingandlife

💪 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 welcome back Carl Berryman, a friend, a peer, a mentor, a brother, and the host of Inspired by Impact - A Podcast for Men, for a fascinating conversation on crushing body composition and fitness goals. We explore vulnerability, taking action, and introspection in personal growth. Carl shares his experience with progress tracking, muscle building, and the impact of lean muscle mass. We discuss overcoming plateaus, support systems, and the mind-muscle connection. Touching on setting weight goals, self-acceptance, and daily gratitude, Carl introduces his "cookie jar" ritual for reflecting on accomplishments.

As one of the few men who genuinely inspire me to be better, I had the privilege of interviewing Carl on Wits & Weights Episode 47, and he interviewed me on Episode 37 of the Inspired by Impact podcast.

Tune in for an insightful episode that inspires you to tackle your fitness goals with determination and focus.
__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[5:05] Vulnerability vs. taking action
[7:43] Principles and methods in managing energy balance, and tracking
[15:57] Sustainability, mindset, and goals
[19:40] Carl's story
[23:17] Longevity and health that come from lean mass
[25:01] Lifting heavy, progressive overload, and the right mindset
[27:29] Pushing through weight and lifting plateaus, and identity-based habit
[33:22] How his support system contributes to his process
[38:51] Measuring everything in the day-to-day
[43:21] How Carl is dealing with his weight stall
[45:03] The problem with tracking and a different approach to tracking
[52:22] What surprised Carl during the process
[55:16] Listening to music while working out
[57:32] How to know when you're done and when to switch gears
[1:01:22] The question Carl wanted Philip to ask him
[1:06:04] Outro

Episode resources:

• Wits & Weights podcast Ep 47: Upgrade Your Fitness, Health Relationships, and Communication with Carl Berryman
• Inspired by Impact podcast EP037 PREP Health & Fitness - Multiple Orgasms, Shedding Fat, One-Step Stress Relief, and Bringing Your Business to Life

💪 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 have Lisa Salisbury join me to explore the role of our higher brain in making better decisions about our health and the concept of portion distortion and its impact on our food choices. In this episode, Lisa talks about listening to our bodies, the negative effects of the clean plate club mindset, food waste, and sustainable eating.

Lisa is a weight loss life coach who helps women shed pounds without tracking food. Her personal struggle with chronic dieting drives her expertise in breaking free and achieving weight loss success through coaching.

Lisa is a certified Health Coach through the Institute of Integrative Nutrition and a certified Life Coach and Weight Loss Coach through The Life Coach School. She also has a BS from Brigham Young University in Health and Human Performance.

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

Today you’ll learn all about:

[2:13] Lisa’s personal journey from chronic dieter to health, life, and weight loss coach
[7:15] Using our higher brain to make better health and wellness decisions
[12:22] The importance of a long-term, sustainable approach to eating and how to achieve it
[18:24] Portion distortion and how it impacts our food choices
[21:29] The impact of the clean plate club and strategies for breaking free from this mindset
[22:54] Stephanie shares her experience with her one-on-one nutrition coaching with Philip
[25:06] Food waste and why it’s important to address
[28:16] Overcoming portion distortion and learning to listen to our bodies
[30:24] The diet mentality and diets with end dates
[34:30] Overcoming the mindset of labeling foods as “good” or “bad”
[38:54] How to pick “power foods” that work for your body and lifestyle
[40:36] Success stories of others who have transformed their relationship with food and their body, and the impact on other areas of their lives
[42:50] Choosing the exercise you do
[47:14] Where can you learn more about Lisa
[48:18] Outro

Episode resources:

• Lisa’s website: wellwithlisa.com
• IG: @well_with_lisa
• Podcast: Eat Well, Think Well, Live Well
• Lisa's Go-To Meals 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! 🙏

I am beyond ecstatic to welcome the Dr. Eric Helms to the show today.  Eric’s work has been a huge influence on me in my personal journey,  coaching education, and philosophy, and today we're going to discuss evidence-based research, coaching, and communication, what Eric's been up to in the world of powerlifting and bodybuilding. We dive into topics including self-determination theory, training strategies, plant vs. animal protein, and adaptation during weight loss, among others.

Eric is an exceptional coach, athlete, author, and educator focused on natural bodybuilding and strength training. As the Director and Chief Science Officer of 3D Muscle Journey (3DMJ), he heads a team that offers evidence-based information, community support, and holistic coaching for drug-free competitors. With a PhD in Strength and Conditioning from Auckland University of Technology (AUT), Eric has published peer-reviewed articles and co-authored The Muscle and Strength Pyramids, one of the best training and nutrition guides out there.

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

Today you’ll learn all about:

[2:44] Eric's story
[5:58] Balancing stregth and hypertrophy
[11:00] Minimum effective dose vs maxing out, 80/20 rule, and nutrition for new lifters
[13:50] How much and how hard to train, training to failure, and progressive overload
[19:24] Mindset, agency, and self-determination
[26:03] Dealing with a client that just wants to be told what to do
[29:10] Lisa credits Philip's coaching for her 17-lb weight loss and gives him a grateful shout-out
[29:55] Learning to lift without a coach
[37:13] Eric's personal routine and his motivation
[40:06] Eric's advice to his younger self, and the key principles for beginner lifters to prioritize strength and size programming.
[49:29] Plant protein vs animal protein
[57:15] Learn more about Eric
[58:32] Outro

Episode resources:

• Eric's podcast: Iron Culture
• Website: 3dmusclejourney.com
• Training and nutrition guide: The Muscle and Strength Pyramids
• Latest research: Monthly Applications in Sports Science (MASS)
• IG: @helms3dmj

💪 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 diving into how to optimize your health and performance with Dustin Lambert, a fellow nutrition coach I met through the Wits & Weights Facebook group and our coaching cert connection with NCI. Dustin will share challenges and strategies for fat loss as you get leaner, the pros and cons of bulking and cutting versus “maingaining,” and unique issues to consider when you have a metabolic disorder or autoimmune disease.

He’ll also tell us the optimal protein and sodium intake for strength and hypertrophy, and the impact of red meat, saturated fat, and cardio on health outcomes and performance. And finally we’ll get into blood work, tendinitis, wearable fitness trackers, and AI chatbots like ChatGPT.

Dustin Lambert is an NCI certified nutrition coach in the Houston area. He’s also a strength and conditioning coach. Dustin specializes in helping people manage metabolic disorders and autoimmune disease, correct their blood lipid profiles, prevent cardiovascular disease, lose fat, and restore health using barbells and periodized nutrition programming. Dustin is also a full-time husband and father, part-time Hot Rod builder, and once a Marine always a Marine.

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

Today you’ll learn all about:

[2:30] Dustin's purpose and backstory
[7:12] Measuring coaching success and impact
[9:18] How fat loss becomes harder the leaner you get
[14:14] Diet breaks, refeed, eating carbs, and tracking while on break
[16:14] Pros and cons of bulk/cut vs maingaining
[21:17] Unique challenges when training for fat loss when a client has disorders
[26:54] How much protein do you really need for strength and hypertrophy?
[29:36] Tony shares what he likes about Philip and the Wits & Weights community
[32:05] The effects of red meat and saturated fat on health outcomes vs strength and hypertrophy
[36:43] How much sodium do you really need as a recreational lifter?
[42:46] Programming for tendinopathy.
[46:28] The effects of cardio on muscle mass and strength?
[49:13] The limitations of wearable trackers and how to properly use them.
[53:08] How people can use chat GPT to learn how to think independently and develop their own opinions and views
[57:40] Outro

Episode resources:

• Dustin’s Facebook profile

💪 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 super excited to have Cody McBroom on as my guest to share his expertise, his philosophy, and some inside strategies with us today for looking like you lift. Cody and I will discuss how to use data to reach your goals more efficiently, how to balance training for aesthetics and performance to improve your body composition, and how to overcome plateaus and obstacles along the way. We’ll also get into Cody’s coaching and podcasting experience and how to maintain a balanced life.

Cody McBroom is a Trainer, Sports Performance Specialist, and Sports Nutritionist (CPT, PES, CISSN, MNU, PN2) and the owner of Tailored Coaching Method, a world-renowned online fitness and nutrition coaching company.

I learned about him through his Tailored Life Podcast, which I highly recommend following and personally listen to every episode, and my impression of Cody is that he is passionate about strength training and nutrition science and believes in using individualized and flexible approaches to help his clients get the best results possible.
 
Over the last 12 years, he’s worked with everyone from bikini and physique competitors to TV show actors and numerous WWE stars, but most of all he’s worked with everyday people just like you (and him), helping them FINALLY look like they actually lift.

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

Today you’ll learn all about:
[2:21] Cody's transformation story
[8:35] Having true power and clarity in your life starts with physical mastery
[14:33] If you're not tracking, you're guessing
[20:55] The Tailored Trainer App
[26:04] Balancing health, performance, and longevity goals
[32:14] Hormonal and metabolic adaptation and weight regulation
[36:37] Strategies for breaking through plateaus
[45:36] When and how to implement cardio into your training
[47:42] Avoiding autoregulation against weight loss
[49:48] Most challenging case Cody has worked with
[55:01] How has podcasting made Cody a better coach
[58:00] What he is working on now
[1:01:40] Where can you learn more about Cody
[1:02:20] Outro

Episode resources:

• Cody’s website: https://tailoredcoachingmethod.com/ 
• Cody's IG: @codymcbroom 
• The Tailored Trainer app: https://apple.co/3nYujMv 

💪 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 answer a common question many people have when starting their fitness journey: What should you do first to get results on your body recomposition? Should you focus on losing fat, building muscle, or doing both at the same time?

I discuss seven common scenarios and share a 6-12 month plan for each scenario. You can choose the best approach based on your goals, starting point, and personal preferences. Plus, I'll share some common mistakes people make when pursuing their fitness goals, so you can avoid them and stay on track. I also recommend an app that is particularly helpful for tracking your macros, making it easier to manage your nutrition goals.

Do you have any fitness questions you want me to answer, or do you want to give feedback? You can now send a voicemail, and we might even feature it on one of our future episodes!
__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[2:44] Listener feedback
[4:58] Six to ten weeks maintenance phase, establishing your habits
[6:47] Common mistakes
[12:23] Scenario 1: You need to lose 10-20 Lbs
[15:24] Scenario 2: You need to lose 20-40 Lbs
[15:24] Scenario 3: You need to lose 40-50-60 Lbs or more
[24:17] Scenario 4: You're at the lower end of skinny-fat
[26:19] Scenario 5: You're untrained and lean
[29:33] Scenario 6: You're trained and lean
[31:22] Scenario 7: You're trained and hitting the upper limit of your body fat
[35:20] Outro

Episode resources:

• Ep 25: Lose 30 Pounds (or More) the Right Way and Keep it Off
• Download the MacroFactor app to stay on track with your diet and achieve your fitness goals. Extend your free trial using the code WITSANDWEIGHTS.
• Got questions or feedback? Leave a voicemail 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! 🙏