Wits & Weights | Strength Training & Fat Loss Over 40

What really happens to fat when you lose weight? Where does the “stuff” go? How does it leave your fat cells and then your body?

In today’s episode, Philip (@witsandweights) unravels the super-interesting, complex, and surprising journey of how your body burns fat during weight loss. From the moment you hit a calorie deficit to the result of a slimmer waistline, tune in as we decode the metabolic processes and bust common myths about fat loss.

Today, you’ll learn all about:
04:57 Exploring how the body burns fat during weight loss
07:19 Fat cell mobilization and the role of hormones
11:45 Fatty acid oxidation and energy
18:10 Water and CO2 loss
20:02 Weightloss through strength training and exercise
25:01 Common fat loss myths debunked
31:18 Practical takeaways for successful fat loss
34:33 Free guides on fat loss
35:44 Outro

Episode resources:

• Join the free Wits & Weights Facebook community for support, live trainings, live Q&A, free challenges, exclusive workshops, and more!
• Get our free fat loss guides here
• Episode 40: Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)

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

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

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

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

Have you ever felt guilty for focusing so much on your own fitness goals? Or could dedicating time to your fitness journey be the ultimate act of altruism?

Today we'll dissect the seemingly selfish act of prioritizing personal health and reveal how it's actually a cornerstone of generosity.

This episode shatters the guilt often associated with a rigorous health regimen and reframes your workouts and meal prep as acts of love—both for yourself and for the people in your life. By embracing fitness, you're not just sculpting a better you; you're ensuring you can play a supportive role in others' lives for years to come.

Let's get real about the ripple effect of personal well-being. Learn how being physically and mentally fit equips us to be more present, energized, and focused for our loved ones. It's the safety demonstration principle brought to life; you've got to secure your own health before you can fully assist those around you.

And it's not just about now—it's about fostering a future where you're less of a burden and more of a boon to society. Tune in and transform your perspective: caring for yourself is the most selfless gift you can offer to the world. Stay strong, and remember—looking after number one benefits everyone.

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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

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

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

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

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

This conversation is from my appearance on Brian Gryn’s podcast, Get Lean, Eat Clean, where we discussed so many topics related to over-40 fitness and sustainable results.

Learn the step-by-step formula that helped me reveal my best body and energy after 40. Learn how flexible dieting, evidence-based training, and proper carb intake fuels workout performance. Discover why most people struggle to build muscle and end up spinning their wheels. Plus find out my #1 tip to transform your health, physique, and mindset for good.

By the way, Brian will be on the show next month so make sure to subscribe to Wits & Weights to get notified when the episode comes out.

Enjoy my conversation with Brian Gryn!

Episode summary:

Unlock the secrets to a sustainable fitness and nutrition plan post-40. We're talking about tangible steps, like the art of food and exercise tracking, while indulging in the flavors you love. Muscle mass takes center stage in this health crusade, proving it's a formidable opponent against obesity. And if you're looking for a sign to start lifting, this is it—backed by scientific savvy and spiced with real-world success stories.

The gym journal debate is settled here, and I'm dishing out the details of my muscle sculpting regimen crafted by coach Andy Baker. Feel the burn but also learn the quintessential role recovery plays—because muscle isn't just built on sweat alone. Sleep, nutrition, and the clever use of technology or good old pen and paper become your allies in the quest for gains. And for those who ever doubted the might of machines in your workout or demonized carbs as the villain of your diet story, prepare for some myth-busting that could just reshape your fitness journey.

Finally, weave exercise into the tapestry of your daily life, no matter the time crunch. Be inspired by tales of incremental triumphs, like the woman whose life was changed by mastering the art of standing up from a couch. It's about celebrating the small victories that snowball into a lifestyle transformation. Hop aboard the fitness 'bug'—it's an infectious ride that elevates your health and spirit, step by step, rep by rep. Join us for an episode that's more than a listen—it's the first stride towards your best self.

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

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

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

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

Have you ever wondered how to maximize muscle growth while saving time? Tune in as Bryan Boorstein reveals intensity techniques that’ll transform your workouts!

Today, Philip (@witsandweights) is joined by Bryan Boorstein, the mastermind and training genius. His extensive knowledge of training methods takes center stage as he delves into captivating topics. From lengthened partials to maximizing metabolic stress and from intensity techniques for efficient workouts to ideas for leg movements in a limited home gym, Bryan shares insights that will elevate your fitness game.

As a true “Renaissance Man” of health and fitness, Bryan’s training approach seamlessly integrates elements from bodybuilding, powerlifting, and athleticism. His content and coaching exude knowledge, nuance, and infectious passion, all aimed at helping YOU optimize your physique and performance.

With 25+ years of training experience, Byran collaborates with top athletes. As founder of Evolved Training Systems and Paragon Training Methods, he offers goal-oriented online programs for strength, physique, and skill development. Bryan co-hosts the Eat Train Prosper podcast, sharing practical strategies on nutrition, training, mindset, and lifestyle. His philosophy blends science, experience, and intuition for effective workouts.

Today, you’ll learn all about:

3:20 Lengthened partials - Bryan’s take
9:06 Failure training vs. effective reps - resolving the debate
15:59 Failure vs. submaximal training
24:21 Metabolic stress techniques - favorites and periodization
30:33 Strength vs. hypertrophy training
35:43 Building legs without machines
49:32 Optimizing cardio for muscle growth
58:09 Basic specialization approach
1:02:20 The question Byran wished Philip had asked
1:04:19 Outro

Episode resources:

• Instagram: @bryanboorstein – Tons of programs

💪 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! 🙏

The hamstrings are the often overlooked powerhouse behind your lower body. Last week we talked quads. Today we're going to talk about the hammies.

Philip (@witsandweights) reveals his 4 go-to exercises for building strength and size in your hamstrings in this special Lifting for Muscle Series of Quick Wits!

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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

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

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

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

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

Binge eating is a deep-rooted emotional problem.

Attacking it at the surface is like gently trimming the top of a weed that sprouts in your garden (and having to do it daily) instead of plucking that sucker at the core of its root system and eradicating it for good!

If you want to stop the binge eating cycle for good, you don’t need an updated set of macros, new diet, or magical supplement stack.

If you want to stop the binge eating cycle for good, you need to uncover, understand, and unlearn the detrimental mental programs keeping you stuck in this vicious cycle.

Join us for our upcoming workshop, Stop Self-Sabotage at the Source: Uncovering and Unlearning the Unconscious Programs Keeping You Stuck in the Binge-Eating Cycle.

Presented by performance coach Paul Salter!

➡️ WHEN: Thursday, Feb 8 at 7pm ET

In this empowering and transformative LIVE workshop, you will…

✅ Dive into the intricacies of how and why your unconscious mind executes patterns of self-sabotage in its quest to fulfill its objective.

✅ Break free from the shackles of self-sabotaging patterns that have held you back from not only losing weight for good, but feeling and looking your best.

✅ Gain the clarity around your most sabotaging of behaviors (your domino saboteur) and begin to understand exactly when and why this behavior formed.

✅ Discover why your unconscious thinks this behavior is helping you (even though consciously we both know it’s not).

✅ Understand how and why past attempts at stopping this behavior have come up short (and what to do instead).

✅ Finally learn to let go of the constant guilt, shame, anger, and disgust you’ve been carrying related to this behavior.

✅ Instill a sense of presence, mindfulness, and control when you’re eating - even when indulging in your favorite food (without feeling numb or as if you’re eating on auto-pilot).

✅ Begin to reclaim your sense of power, confidence, control, and peace of mind.

✅ Discuss actionable steps to initiate the rewiring process in your mind so that you can unlearn this counterproductive behavior and learn a self-serving one in its place.

👉 Click here to register FREE live workshop!

You MUST register to get the replay, bonus video on managing trigger foods, and other resources after the event.

🚀 Click here to apply for coaching!

👥 Join our highly engaged, active Facebook community for support, live trainings, free challenges, and Q&As

✉️ Get access to the FREE Wits & Weights email list with insider strategies, bonus content, and exclusive articles!

🩷 Enjoyed this episode? Share it on social and follow/tag Philip at @witsandweights

🤩 Love the podcast? Leave a 5-star review

👩‍💻 Schedule a FREE results breakthrough call with Philip

📞 Send a Q&A voicemail

🔥 Support the show for as little as $3 to keep it ad-free

How do you overcome the demons of yo-yo dieting and negative body image? How can strength training be a gateway to a better physique and mindset?

Today, Philip (@witsandweights) sits down with Isis Alvarado, a long-time member of the Wits & Weights community and a fitness and health enthusiast with a 15-year journey marked by personal struggles and triumphs, which is exactly what they talk about today.

Isis isn’t just a fitness enthusiast;  she’s a warrior who has battled and triumphed over yo-yo dieting and negative body image. As an adult, she broke free from the chains of restrictive eating, discovering the world of strength training and evidence-based nutrition. This wasn’t just a physical transformation but a mental and emotional one. Her story is about resilience, solid information, and transformative impact. 

In their conversation today, you’re not just going to hear another transformation story. You’re going to learn the real, tangible strategies that Isis used to overhaul her relationship with food and her body. You’ll discover how strength training can be a gateway to a better physique and mindset. Most importantly, you’ll learn how to apply these lessons in your own life, breaking free from the myths and misconceptions that hold you back in your fitness journey.

Today, you’ll learn all about:

2:57 Childhood environment and its impact on health and body image
5:42 Experiences with yo-yo dieting and beliefs about genetics
7:52 Early adulthood decision to stop dieting and relationship with food
15:32 Catalyst for shifting to strength training and changing fitness approaches
19:03 How the right information led to significant results in less time         
28:44 Influence of strength training on physical, mental, and emotional well-being
34:46 Shifting food relationship from restriction to flexibility
40:24 Strategies for finding reliable, evidence-based fitness information
50:57 Impact of fitness journey on personal relationships, career, and goals
53:54 Practical advice for listeners starting their health journey
57:56 Future goals in fitness, health, and helping others
1:00:47 What question did Isis wish Philip had asked
1:04:19 How to connect with Isis
1:05:36 Outro

Episode resources:

• Join the Wits & Weights Facebook group (where you can also connect with Isis Alvarado!)
• Ep 141: Why I’m Getting Fluffy Before I Get Jacked

💪 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! 🙏

Ever wonder why some people seem to get incredible results from their coaches, while others stagnate? How do you get the most out of working with a coach? There's one thing in particular that if you don't do this, it's going to stunt the relationship and the progress you're going to make. But if you can do this upfront, early and often throughout the process, you will get even better results.

The secret lies in the art of communication—something I've learned the hard way through my own coaching journey. Learn the critical importance of clear, ongoing dialogue to supercharge your progress.

I'll share how a simple conversation can revitalize your coaching relationship. It's all about the give-and-take: providing feedback, setting expectations, and being open to change. Whether you're lifting weights or strategizing your next career move, learning how to actively engage with your coach can make all the difference. Join us as we unpack these insights and more, equipping you with the tools to transform your coaching sessions into a catalyst for unparalleled growth.

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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

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

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

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

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

Can you thrive on a vegan diet (zero animal-based foods)?

The question we're answering is:

"What nutrients are essential for life and can only be found in animal products?

I guess it would be more about vegan and vegetarian diets and the assumptions that you can’t get certain nutrients from plants. Maybe more context would be what essential nutrients are often regarded as only coming from animal sources, and are there plant sources of those nutrients? Could a person eat a vegan diet without supplements and get all of their essential nutrients from foods?"

Find out in today's Weekend Q&A bonus episode.

Download the MacroFactor app to stay on track with your diet and achieve your fitness goals. Extend your free trial using the code WITSANDWEIGHTS.

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This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.

These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.

With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.

Join our FREE community here to get access to the #AskPhilip thread!

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

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

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

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

Do you know the fitness principles that can be adapted to the over-40 age group? Discover practical tips to maintain a strong and healthy lifestyle beyond 40!

In this episode, Philip (@witsandweights) speaks with Brad Williams, host of the Over 40 Fitness Hacks podcast. Philip asked him to come on here to talk about the unique challenges and approaches for the over-40 demographic, when he was honored to be on his show recently. They discuss Brad’s motivations behind focusing on this age group, how fitness principles can be adapted to their age, and common age-related fitness myths. Brad shares his insights on effective training styles, managing stress and inflammation, and optimizing nutrition. Tune in and learn practical strategies for maintaining a strong and healthy lifestyle beyond 40.

Over the last decade, Brad has owned and operated three gym locations in Orange County, and oversaw more than 40 independent personal trainers, each with their unique training styles. He built a loyal following and sought-after client/trainer community culture within his gym locations.

Post-pandemic, Brad had to focus more on online training and started his fitness podcast called Over 40 Fitness Hacks. The show revolves around Brad’s passion for helping the over-40 crowd fight the aging process while still having a social life.

Today, you’ll learn all about:

2:17 Why focus on over-40 fitness
5:30 Personal fitness and health changes now that you're over 40
10:36 Training principles and adjustments for over 40
15:05 Common misconceptions or objections to training over 40
20:25 General training and programming principles
26:54 How to manage inflammation and stress
33:42 Mental health and fitness
41:08 Counting micros (not just calories/macros)
46:16 Muscle gain and strength expectations for 60s/70s
49:28 The question Brad wished Philip had asked
52:17 Where to find Brad
52:48 Outro

Episode resources:

• Podcast "Over 40 Fitness Hacks" and website www.Over40FitnessHacks.com
• Join our free insiders list to receive an EXCLUSIVE bonus interview with Brad on how he uses intermittent fasting, 36-hour fasts, EAAs, and more for his personal nutrition approach (and why)!

💪 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! 🙏