Are you struggling with midlife back pain or joint inflammation that just won’t go away? Have you tried everything from painkillers to chiropractors but still find yourself in pain? Do you want to regain control of your body and stay active well into your later years?

Philip (@witsandweights) brings back fitness expert Megan Dahlman to discuss the root causes of persistent back pain, why it’s not an inevitable part of aging, and how to live pain-free at any age. Megan shares actionable strategies to address back pain and joint inflammation to help you set the foundation for a stronger, pain-free body. If you’re tired of feeling limited by back pain, this conversation will empower you with practical steps to live an active, fulfilling life.

Megan Dahlman, host of the Self-Care Simplified podcast, has helped hundreds of women feel strong and confident through her coaching and content. She has been featured in The Washington Post and Muscle & Fitness, and she brings 15+ years of experience to today’s discussion. Don’t miss this chance to learn from one of the top voices in fitness.

📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15-minutes.

Today, you’ll learn all about:

2:10 How ignoring pain leads to bigger problems
4:05 The staggering prevalence of back pain
6:43 The link between hormones, inflammation, and back pain
8:40 Managing hormones without HRT
12:01 Three essential core exercises to start
20:57 Understanding anti-inflammatory nutrition
25:53 Collagen myths and facts
29:54 How mechanical fixes can quickly relieve pain
32:01 Building pre-bed routines to reduce pain and improve sleep
34:04 Traditional strength training movements for back pain
38:16 The mental aspect of back pain
41:53 Ergonomics for those working from home
46:43 Tips to start reducing back pain today
50:10 Where to find Megan
51:14 Outro

Episode resources:

• Self Care Simplified Podcast
• 5-Day Core Tuneup
• Weekly Jumpstart newsletter

💪 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! 🙏

Collagen protein has been hyped as a muscle-building supplement, especially for older adults, but does it really deliver?

In this episode, we use Bayesian Inference – a powerful statistical tool – to evaluate the latest research on collagen's effectiveness for muscle growth.

Learn how to apply Bayesian thinking to fitness claims and make smarter decisions about your nutrition and training. Discover why you might need to rethink your protein supplement strategy and how to optimize your protein intake for real muscle gains.

To learn more about building muscle efficiently (and hear me bust other wild claims of the fitness industry), join my FREE mailing list at https://witsandweights.com/email

Main Takeaways:

• Bayesian Inference is a method of updating beliefs based on new evidence, crucial for evaluating fitness claims.
• Recent research examines whether collagen protein actually increases muscle protein synthesis.
• Protein quality, not just quantity, is important for muscle growth... at least to an extent.
• The Bayesian approach can be applied to all areas of fitness and nutrition to make more informed decisions.

Need high-quality protein (whey or pea/rice powder or bars)? I recommend 1st Phorm. Support the podcast using my link:
https://1stphorm.com/witsandweights

Study Mentioned:

• McKendry, J., Lowisz, C. V., Nanthakumar, A., MacDonald, M., Lim, C., Currier, B. S., & Phillips, S. M. (2024). The effects of whey, pea, and collagen protein supplementation beyond the recommended dietary allowance on integrated myofibrillar protein synthetic rates in older males: a randomized controlled trial. The American Journal of Clinical Nutrition. - ScienceDirect

💪 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 if weight loss is NOT the answer? Or even “maintaining” your weight loss?

If you’re tired of obsessing over the number on the scale, you feel stuck in a cycle of yo-yo dieting and frustration, or have ever been told that weight loss is the key to health and happiness…

And yet it’s just not working… this episode is for you.

Philip (@witsandweights)  exposes the weight loss myth that has plagued the fitness industry for years. He reveals why focusing on the scale sets you up for failure and how to shift your mindset toward body composition for lasting success. Learn how to use the scale as just one of many tools to track progress, and discover the freedom that comes with focusing on getting stronger, healthier, and more confident—without obsessing over weight.

⏬ Download my free Body Composition Nutrition Guide to help you set up your nutrition for losing fat (not just weight!), building muscle, and looking and feeling your best at: https://www.witsandweights.com/free

Today, you’ll learn all about:

2:14 Why the scale obsession is harmful
4:56 Muscle loss and weight loss drugs
7:53 Using the scale as an objective tool
9:24 Tracking progress with multiple metrics
12:08 The liberating shift to focusing on body composition
14:00 What you should be doing for lasting success
16:20 Client story: Body recomposition without weight loss
20:47 The dangers of focusing solely on weight loss
21:07 Outro

Episode resources:

• Fat Loss vs. Weight Loss
• How Fast Should You Lose Weight for Fat Loss?
• How to Lose 1,000 Pounds

👊 Shout out to Carl Berryman of the MENtal Muscle-Up Podcast for the question that inspired this 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! 🙏

Discover the behind-the-scenes magic of the Wits & Weights podcast, where I share my insights on the Mics to Millions podcast with Sam Brake Guia.

Learn how I apply the engineering mindset to streamline podcast production AND provide the most targeted information for YOU, the listener, putting in the reps over the last 3 years to grow the show into a top 1% overall podcast and top 100 on the Nutrition charts.

Do you want to hear more episodes like this? Or maybe you weren't a fan? Either way, reach out on IG @witsandweights or send me a text message!

From testing and iterating with evidence-based content and being very selective in the guests we invite to always (and continuously) incorporating YOUR feedback, learn how we've built a high-quality, no-nonsense podcast for skeptics of the fitness industry who want to get results more efficiently.

I also dive into the challenges of maintaining patience and avoiding burnout, and the rewarding moments when listeners share how the show changed their life!

You'll learn how Wits & Weights started as a passion project and is growing into (one day soon) a health and fitness powerhouse, including how we reach more potential listeners like you to grow the community.

Learn why knowing your numbers is crucial (whether in podcasting or fitness) and how collaboration, networking, and word-of-mouth have helped us grow a supportive network.

Hear about our approach to monetization (without ads!) through coaching and organic growth, and the equilibrium between quality and quantity. Remember when I used to have 5 shows a week? There's a reason it's only 3 now.

Listener feedback is our compass, and you'll learn how surveys, reviews, and direct engagement shape my content, whether you are passionate about fitness, podcasting, or both.

💪 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 frustrated by the stubborn body fat that won't come off despite all your efforts? Do you ever wonder if it's all due to lack of discipline, or could there be a deeper reason? And how much do your genetics actually play a role in your fat loss journey?

Philip (@witsandweights) dives into the fascinating world of neuroscience and body composition with special guest Dr. Stephan Guyenet, a neuroscientist, obesity researcher, and author of The Hungry Brain. They explore the science behind why some people struggle more than others to lose weight and how genetics might be the hidden force shaping your body fat levels. Dr. Guyenet also breaks down how the brain’s reward system influences your cravings and reveals how minor tweaks to your environment and habits can make a huge difference in your fat loss efforts.

Dr. Stephan Guyenet has spent over a decade studying the neuroscience of obesity. With a PhD in neuroscience, his work focuses on the brain's role in regulating body fat and how our modern environment contributes to weight gain. He is also the founder of Red Pen Reviews, which provides scientific accuracy scores for popular health and nutrition books.

📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15-minute call.

Today, you’ll learn all about:

2:07 Genetics vs. environment: What really causes differences in body fat?
3:48 When do genetic predispositions for body fat develop?
7:56 Why we care about body fat: Individual health and misinformation
11:58 Muscle mass and body fat: How energy overload impacts health
17:24 How your brain regulates hunger and satiety
29:53 Metabolic adaptation during fat loss
32:42 The carbohydrate-insulin model of obesity debunked
44:05 Making body composition changes easier and frictionless
51:54 Insights from studying naturally lean people
54:33 Where to find Stephan
54:49 Outro

Episode resources:

• Dr. Stephan Guyenet’s Website: stephanguyenet.org 
• Twitter: @sguyenet 
• Red Pen Reviews: redpenreviews.org

💪 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! 🙏

Ask yourself a very honest question: is what I'm doing working?

Is my training, my nutrition, all the things actually giving me the physique that I want, whether that's being lean and muscular or big and strong?

If you're like most people, you start with initial excitement and motivation, followed by hitting one roadblock after another, not quite getting what you want, eventually giving up and then hopping to the next thing.

Learn about the engineering concept of iterative design and how it can help you constantly improve and overcome the plateaus and roadblocks common to physique development.

Learn how to apply this systematic, data-driven method to your fitness journey to set realistic, measurable goals for your physique, create and refine your training and nutrition plans, use data to make informed decisions about your progress, and overcome plateaus and setbacks.

We walk through a real-world example of how to apply iterative design to lose fat and gain muscle.

Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. 

Main Takeaways:

• Iterative design is a powerful tool for long-term physique transformation that transforms setbacks into valuable data points for continuous improvement
• The six phases: design, implement, test, evaluate, refine, and repeat
• This approach leads to sustainable results by adapting to your body's changing needs

💪 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 get lean but worried about losing your hard-earned strength and muscle? Are you concerned that cutting calories might set back your progress in the gym? Do you want to know the real impact of a cut on your body and how to avoid the pitfalls?

Philip (@witsandweights) breaks down the science behind strength and muscle loss during a calorie deficit, revealing how to maintain your gains while shedding fat. He answers a listener's question on how strength loss during a cut might not always be due to muscle loss. He outlines strategies for preserving muscle and strength, from maintaining training intensity to optimizing protein intake, and explains why most strength loss is temporary. Whether you're a seasoned lifter or just starting your fat-loss journey, you'll walk away with actionable insights to cut effectively without sacrificing your long-term goals.

💬 Leave a 5-star rating (and if you’re feeling generous, a review) with Apple Podcasts, Spotify, or the app you're using right now!

Today, you’ll learn all about:

1:24 What happens to strength during a cut?
2:46 Key factors affecting muscle and strength during a calorie deficit
10:12 Importance of maintaining training intensity during a cut
11:23 Why you should eat sufficient amounts of protein
13:40 Why cutting too aggressively can lead to muscle loss
14:53 Reset your expectations
15:23 Prioritize recovery and listen to your body
16:13 Using auto-regulated training to manage strength loss
20:45 Recap

Episode resources:

• Your Very First Cut (Lose 10-30 Pounds of Fat)
• Bigger Isn't Always Better for Strength or Metabolism (Scaling Laws)
• Even an Earthquake Didn’t Stop This Wife and Mother from Training

💪 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 answering 4 questions from the Wits & Weights Facebook group:

1. What to do when TDEE calculators recommend 1200 calories—but that's just not sustainable. 
2. The best training and nutrition strategies to reduce your risk of chronic diseases like cancer and heart disease. 
3. When to use a mini cut vs. a traditional cut for fat loss. 
4. Is it possible to "ruin" your metabolism, or is it just a myth?

Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A!

Learn about post-menopausal weight loss challenges, the limitations of TDEE calculators, and how to accurately measure your metabolism. We also dig into the sustainability of nonlinear dieting and the necessity of consistent tracking to truly understand your calorie needs.

Also learn about the profound impact of strength training and balanced nutrition on overall health, particularly as we age. Discover how building muscle can improve insulin sensitivity and glucose management, and why heavy lifting and compound exercises are crucial for bone density and functional strength.

We even get into optimizing balanced macros, fiber intake, and managing saturated fats to maintain blood pressure, lipid levels, and inflammation.

Finally, we discuss mini cuts versus traditional cuts and offer strategies to align fitness goals with life's many seasons, enhancing motivation and long-term success.

Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A!

💪 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 count every macro or just eat what feels right? Is there a way to enjoy your favorite foods without sabotaging your goals?

Philip (@witsandweights) teams up with Dr. Joe Klemczewski, the godfather of flexible dieting, to shatter diet myths and reveal the truth about what really works. Whether you're an experienced macro tracker or just beginning your nutrition journey, you'll discover how to balance structure and freedom in your diet to enjoy food while aligning with your physique goals. Tune in to get the clarity you need to personalize your nutrition strategy.

Dr. Joe Klemczewski, a pioneer in flexible dieting and founder of The Diet Doc, joins the show to discuss everything from macro tracking to intuitive eating. With a Ph.D. in nutrition and a background in bodybuilding, Joe shares his insights on how to approach nutrition in a way that suits your lifestyle and goals. Learn about the importance of structure in dieting, why freedom is the ultimate goal, and how to avoid common pitfalls that can derail your progress.

📲 Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15-minute call. 

Today, you’ll learn all about:

2:12 Evolution of flexible vs. rigid dieting research
10:51 Precision vs. perfection: Using data to improve, not stress
14:11 The journey to intuitive eating and reframing failure
20:10 Macro targets vs. ranges or minimums
26:39 Maintaining a healthy food relationship while tracking
35:17 Personalizing nonlinear dieting approaches
40:32 Strategies for hard gainers for maximizing muscle gain
43:27 The role of carbs in muscle building and performance
46:13 Macro trade-offs during low-calorie phases
53:06 Metabolic adaptation during weight loss
58:52 Where to find Joe
59:12 Outro

Episode resources:

• Website: thedietdoc.com
• Instagram: @thedietdoclife
• Facebook: @thedietdoc 
• YouTube: @thedietdocweightloss 

💪 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 fat loss feel harder than it needs to be? Do you experience energy crashes throughout the day, maybe even constant hunger? What if I told you there's a simple addition to your diet that could solve most of these problems?

No, it's not protein... it's a nutrient that often overlooked yet found in many delicious foods.

Today, we're taking a concept from chemical engineering called buffer systems and showing you why this nutrient works the same way in your body. By adding this in, you can optimize your fat loss, stabilize your energy, and improve your overall health. 

In this episode, you'll learn:

• The five key ways THIS nutrient acts as a nutritional "buffer" in your diet
• Why increasing its intake could accelerate your fat loss efforts
• Practical tips for incorporating more of it into your meals

To get your free copy of the guide mentioned in the episode (with full lists of foods sorted by how much of this nutrient they contain)... join my FREE mailing list at https://witsandweights.com/email

Main Takeaways:

• One nutrient acts as a "buffer" to help maintain stability in nutrient absorption, energy levels, and digestion
• This nutrient stabilizes optimizes fat loss by mitigating hunger and spikes in blood sugar, thus avoiding late day energy crashes!
• You can set targets and track your intake of this nutrient using MacroFactor (try it for free with code WITSANDWEIGHT).

Related Episodes:

• Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle
• The Hidden Brain in Your Gut Might Be Controlling Your Cravings with Dr. William Ferro | Ep 205
• Ep 151: The Surprising Link Between Gut Health, Fat Loss, and Body Composition with Josh Dech

💪 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! 🙏