Wits & Weights | Strength Training & Fat Loss Over 40

Sustainable dieting. Is that an oxymoron or is it the key to lasting results?

Today, I reveal the hard truth about why dieting itself can never be truly sustainable and share a more flexible, realistic approach to achieving your physique goals for the long haul.

Sustainable dieting is the notion that you can somehow achieve your fat loss goals by finding a way of eating that you can stick to indefinitely, without ever feeling restricted or deprived.

I get the appeal. We all want to believe that there's a magic formula out there, a perfect diet that will allow us to effortlessly shed fat, build muscle, and maintain our dream physique, all while enjoying our favorite foods and never feeling like we're missing out.

But here's the harsh reality: dieting, by its very nature, is not sustainable. And anyone who tells you otherwise is either lying to you, or lying to themselves.

Find out a different approach on today's Quick Wits.

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“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

💪 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! 🙏

Can you really balance fitness, family, and personal well-being without dropping the ball on any of them?

Join me for a special Father's Day weekend bonus episode where I share my raw, unscripted journey as a father of two daughters attempting just that. From the everyday joys and hurdles of fatherhood to practical tips on integrating health and fitness into a busy lifestyle, this episode is packed with my real-life experiences. Whether you're a dad or simply striving to harmonize your health and family life, this conversation is for you.

As we age, maintaining an active lifestyle becomes even more crucial. Learn about my personal fitness approach and teaching kids healthy habits through leading by example and staying active together. From the role of sleep and self-care to balancing extreme fitness lifestyles with family commitments, this episode provides some much-needed guidance for fathers and anyone committed to lifelong health and well-being!

Share your questions and stories on fatherhood by sending me a text 👇

💪 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 struggling with body image? Are you tired of extreme diets? Wondering how to break free from skinny-fat struggles? 

Join Philip (@witsandweights) and fitness expert Adrian McDonnell as they discuss body image, fitness goals, and industry complexities. Adrian shares insights into common challenges like body dysmorphia and extreme dieting, emphasizing the importance of setting performance-based goals and a balanced approach to fitness. He breaks down the real reasons behind body struggles and offers practical advice for achieving a lean, well-muscled physique. Adrian also opens up about his journey with body dysmorphia, providing strategies for a healthier self-image. With his McLifestyle Coaching Method, Adrian helps clients worldwide transform their bodies and improve performance through personalized online coaching.

Today, you’ll learn all about:

3:19 Understanding "skinny fat" and its implications
6:01 Working out vs. training
8:32 Balancing cardio and strength training for optimal results
13:43 Tailoring fitness strategies for different experience levels
17:43 Addressing diverse fitness goals and avoiding extremes
20:41 Strictness vs. flexibility in training and nutrition approaches
21:57 Dieting among women and restoration phases
25:43 Concept of being "overfed but undernourished"
29:59 Adrian’s journey with body dysmorphia
35:44 Encouragement to focus on process over outcome.
38:34 Impact of social media and fitness industry on body dysmorphia
42:19  Importance of growth mindset and fulfillment in accomplishment
44:15 The question Adrian wished Philip had asked him
46:20 Where to find Adrian
46:48 Outro

Episode resources:

• The Lifestyle Lifters Show (catch Philip on #122)
• Adrian’s IG: @mclifestylefitness 

💪 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! 🙏

Just move more. You've heard it a million times as the cure-all for getting in shape, but is this generic advice really enough to transform your physique?

Yes, we live in a society that's largely sedentary, and getting people to move their bodies more is certainly a step in the right direction. However, this generic, one-size-fits-all advice to "just move more" completely misses the mark when it comes to actually changing your body composition and building the lean, muscular physique you're after.

If your goal is to shed fat and build muscle, simply "moving more" isn't going to cut it. In fact, it's not even scratching the surface of what you need to be doing to transform your body.

So what will? Tune into Quick Wits to find out!

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“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

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

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

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

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

If you're like most women over 40, you've probably been told that the hormonal changes of menopause make it nearly impossible to lose weight and keep it off. That you'll just have to accept a slower metabolism, more belly fat, and a softer, flabbier physique as a natural part of aging.

But what if I told you that this simply isn't true? That there are three pervasive myths about menopause and fat loss that are holding you back from the lean, strong, vibrant body you deserve?

In tomorrow's live workshop, "Menopause Fat Loss Over 40," I'll be diving deep into these myths and revealing the evidence-based strategies that have helped hundreds of my clients in their 40s, 50s, and beyond achieve the best bodies of their lives.

===> Sign up for the Menopause Fat Loss Over 40 workshop here

Send me a question for Q&A!

Support the Show.

🎓 Join Wits & Weights Physique University

👩‍💻 Schedule a FREE nutrition/training audit with Philip

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✉️ Join the FREE email list with insider strategies and bonus content!

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Are you over 50 and wondering how to keep your muscles strong as you age? Are you curious about how your eating habits affect your health? Want to discover the secret to living a vibrant life in your 50s and beyond?

In this episode, Philip (@witsandweights) provides a practical guide to optimizing health and strength for individuals over 50. He highlights strength training as a key strategy in preventing muscle loss and increasing longevity. Philip also talks about nutrition and gut health, including the recommended protein intake and suggested protein sources, as well as the benefit of consuming a variety of fiber-rich and fermented foods. He also touches on how having a positive mindset and staying connected with others are keys to aging well, highlighting the role of support networks in helping you stay on track. So, whether you’re over 50 or planning for your future, this episode has practical tips for living a full and healthy life.

Today, you’ll learn all about:

3:45 How to avoid sarcopenia and dynapenia
7:39 Strength training tips for individuals over 50
11:02 Recommended protein intake and sources for older adults
14:59 The importance of social connection and mindset for longevity
21:03 The connection between gut health and age
25:37 Fixed vs. growth mindset
29:33 Five fundamental principles to create your fitness roadmap
41:19 Outro

Related Episode: 

• Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle

Episode resources:

• Give Bruce and Jan a follow: @bruceandjantrain
• Send me your question for the next Q&A by voicemail or text.
• Try MacroFactor for free with code WITSANDWEIGHTS. It’s the only food-logging app that adjusts to your metabolism! 
• Learn about Wits & Weights Physique University

💪 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! 🙏

Frustrated with menopause belly or the inability to lose weight or fat?

This is on the minds of so many women navigating the ups and downs of menopause: how to lose stubborn fat and keep it off during this time of major physiological change.

This Thursday June 13 @ 7:30p ET / 4:30p PT:
===> REGISTER HERE for the Menopause Fat Loss Over 40 Workshop

You've probably noticed that your tried-and-true diet and exercise strategies just aren't cutting it anymore (if they ever did). Despite your best efforts, the scale won't budge, your energy is in the tank, and you're starting to feel like your body is working against you.

But what if I told you there was a secret weapon in your fat loss arsenal – one that could help you not only shed those pesky pounds but also avoid the loss of bone density, rev up your metabolism, and help you feel like a total badass in the process?

Find out what that is on today's Quick Wits.

This Thursday June 13 @ 7:30p ET / 4:30p PT:
===> REGISTER HERE for the Menopause Fat Loss Over 40 Workshop

--

“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

💪 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 balance getting shredded with peak performance? Can tracking your fitness metrics be the ultimate game-changer in reaching your body composition goals? 

On this classic episode (a replay of Ep 70), I had Cody McBroom on to share his expertise, his philosophy, and some inside strategies with us for looking like you lift. Cody and I 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 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. 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 like you, helping them FINALLY look like they actually lift.

You'll learn about the interconnectedness of body, being, balance, and business, showcasing how prioritizing physical health serves as the foundation for personal and professional growth. The message is clear: by taking care of your body, you set the stage for a balanced and fulfilling life. We also tackle the often-overlooked aspect of tracking metrics, whether it’s in fitness, business, or podcasting. Cody and I discuss how keeping tabs on your progress can bust through plateaus and guarantee success. 

Check out the original episode (including full timestamps and how to connect with Cody) here:

• Ep 70: Tailor Your Physique for Aesthetics, Fat Loss, Performance, and Health with Cody McBroom

💪 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’s the secret behind the fluctuating numbers on your scale? What’s the real deal between weight loss and fat loss? How can you escape the emotional rollercoaster of fat loss and body image?

Today, Philip (@witsandweights) welcomes Louise Digby, a registered nutritional therapist and women’s weight loss expert. She dives deep into the real reasons behind scale weight fluctuations, the dangers of scale obsession, and the importance of non-scale victories. Louise shares her insights on the role of hormones in weight management, the problem with restrictive dieting, and the emotional and psychological side of fat loss and body image. She also provides top tips for sustainable fat loss, improving body image, and addressing underlying health issues for long-lasting results.

Louise, the founder of The Nourish Method to Lasting Fat Loss, is renowned for her unique approach to health and well-being. She doesn’t advocate for restrictive dieting or superhuman willpower. Instead, she empowers her clients to sustainably lose fat, optimize their health, and rediscover their sparkle.

Today, you’ll learn all about:

2:18 Reasons for weight fluctuations beyond fat gain
9:36 When and what to measure
14:03 Weight loss vs fat loss
16:27 Dangers of scale obsession
19:15 Hormonal influences on weight
27:20 Recommended tests to start with
29:40 Problems with restrictive dieting
36:00 Emotional aspects and body image
40:11 Celebrating non-scale victories
43:45 Tips for sustainable progress and positive body image
50:41 Where to find Louise
51:02 Outro

Episode resources:

• Masterclass: Learn The 3 Steps to Remove Weight Loss Inhibitors & Activate Weight Loss Accelerators 
• Website: louisedigbynutrition.com
• The Thriving Metabolism Podcast
• IG: @louisedigbynutrition

💪 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 a topic that's near and dear to my heart (and my dinner table): raising kids to eat well. As a father of three, I've been through the food fights, the picky eating phases, and the mealtime meltdowns – and I've come out the other side with a few battle scars and a whole lot of wisdom to share.

If you're struggling to get your kids to eat their veggies or try new foods, know that you're not alone. It's a universal parenting challenge, and there's no magic formula for creating perfect little foodies overnight.

The good news is, by taking a long-term view and focusing on building healthy habits and attitudes around food, you can set your kids up for a lifetime of nutritious eating – and save yourself a whole lot of stress and frustration in the process.

So, what are some of the key lessons I've learned as a dad in the trenches of mealtime warfare? Find out on today's Quick Wits.

--

“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

💪 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! 🙏