Wits & Weights | Strength Training & Fat Loss Over 40

Do you want to lose 3-5 lbs of pure fat in only 14 days?

Get ready for the (totally free) Shredtober 14-Day Fat Loss Annihilation Challenge starting on Monday, October 2, 2023.

This is NOT weight loss challenge. It's an aggressive fat loss protocol that I am personally following (for research!) and want to share with others who want to do some self-experimentation.

You MUST register for the zoom call this Friday Oct 4 (at 12pm ET) to get access to the challenge guide, checklist, free coaching, group chat, and prize eligibility.

👉👉👉 Click HERE to join the challenge

If you can't make the call live, that's OK. A replay will be available but you still need to register ahead of time for access to the (totally free) 14-day challenge.

===> Click HERE to join the challenge <===

NOTE: This challenge is NOT for everyone. Everyone can join and follow along, but the actual micro-cut (aggressive fat loss phase) is only appropriate for those who:

• Are tracking food/macros and weight
• Have been barbell training for at least 3 months
• Have not been dieting for at least 1 month

Episode mentioned:

• Ep 92: Physique Enhancement, Rapid Fat Loss, Plateaus, and Processed Foods with Bill Campbell, PhD

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

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

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

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

Today, we are re-examining the science of building muscle without accumulating unnecessary fat. Based on a new study that just came out this year, we will find the sweet spot between the “you gotta eat big to get big” dreamer bulk crowd and the “maingain/gaintain” crowd, so you have the optimal caloric surplus for muscle gain.

I’ll share my experience with these various muscle-building ranges, re-emphasize the role of strength training and protein, and discuss practical takeaways to set up your effective bulking strategy. This episode gives you a nuanced approach to lean muscle gains to help you achieve a muscular and lean physique without the extra fat.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:27] Personal experience with the dreamer bulk approach
[5:55] Finding the optimal calorie surplus for muscle gain
[9:23] Study on the effect of small and large energy surpluses
[11:53] The importance of a moderate calorie surplus for strength gains
[14:03] Key points on the Helms study
[19:30] Gains with aggressive surplus
[23:01] Adjusting body fat gain based on the rate of build
[25:27] Setting targets and rates for a muscle-building phase
[33:23] Outro

Episode resources:

• MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)
• Email Philip: [email protected]

💪 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 Lisa Salisbury’s podcast, Eat Well, Think Well, Lift Well, where we discussed strength for fat loss, body fat overshooting, the dangers of yo-yo dieting, and why strength training is a useful metric and what a great routine would look like.

Lisa was also on my show back on episode 73, “Breaking Free of the Clean Plate Club for Sustainable Weight Loss,” so download episode 73 to check that out.

💪 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'm excited to welcome back Louise Valentine, my first interview guest who I didn't already know personally, way back in Episode 26, to catch up on her incredible accomplishments and discuss new and exciting strategies and considerations for female endurance athletes, especially women 35 and beyond.  She empowers them by dispelling industry stereotypes and reaching a zero-injury rate.

For background, Louise Valentine is a best-selling author, published researcher, and award-winning sports medicine, exercise science, holistic health, and performance expert. She is the 2023 American College of Sports Medicine Practitioner of the Year. Her website, BreakingThroughWellness.com, helps active women 35 and older manage hormone shifts and improve health, body composition, and running with less stress!

Louise's courses and coaching are for you if you can't stand hormones affecting your health, fitness, or endurance performance.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[3:19] Earning the ACSM Practitioner of the Year Award
[5:10] Contributions to a new sports medicine textbook
[6:38] Strategies for active women with excess weight and hormonal changes
[8:34] Energy-first approach and aligning running goals with physique goals
[10:15] Strategic calorie reduction
[11:51] Client results
[12:47] Addressing myths in female-specific exercise strategy for women 35+
[17:49] Understanding hormonal changes and taking control of health
[22:29] Science-based training and injury prevention for 35+  female runners
[27:19] Dynamic functional lifting
[30:08] Strategic layout for body composition and performance
[31:25] Gut health struggles and the importance of nourishment
[36:37] The importance of lifting heavy for female endurance athletes
[41:05] The question Louise wished Philip had asked
[41:50] Where to learn more about Louise
[42:50] Outro

Episode resources:

• Free blog articles, videos, mini-courses & a 4-month 1:1 learning experience at BreakingThroughWellness.com
• Ep 26: Sustainable Fitness, Physiology, Fat Loss, and Running at Any Age with Louise Valentine

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

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

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

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

Today, we are diving into a topic that affects everyone. We all know that sticking to your nutrition goals is not something we do in a lab, it’s a battle fought in our everyday lives. And one thing that will always exist in our lives is eating out. Whether it's a business dinner, a social gathering, or a trip, dining out can feel like an overwhelming potential roadblock in the middle of your otherwise day-to-day routine.

But what if I told you that you don't have to choose between enjoying a meal out and engineering that ideal physique you're working so hard for? You can develop a few helpful skills to master the art and science of eating out without missing a beat.

We're talking planning, tracking, real-time decision-making, and even some tricks you've probably never considered. I am arming you with practical strategies, and you'll wonder how you ever dined out without them. By the end of this episode, you'll have a toolkit that will make eating out enjoyable and aligned with your goals.

So, if you're ready to take control of your dining experiences and fuel your performance, both inside and outside the gym, then tune in to today’s topic.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[3:11] Planning ahead
[4:30] Research the restaurant or menu ahead of time
[7:00] Pre-log your meal
[15:30] Strategies for making decisions in real-time dining scenarios
[18:32] Business dinners or dinner out
[19:59] Navigating social gatherings
[22:45] Tips for travel
[24:12] Creative hacks
[27:58] Key takeaways
[31:52] Outro


Episode resources:

• MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)
• Ep 20: How to Stay On Track with Meals, Fat Loss, and Fitness No Matter Where You Are
• Ep 93: Ditch Alcohol for a Physically and Mentally Healthier Life with Karolina Rzadkowolska

💪 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 am speaking with Cheryl Ilov, a dynamic force who challenges the misconceptions of aging, fitness, and the power of the female spirit. She is a physical therapist, martial artist, dancer, and author.  With over 20 years of experience in private practice, she has helped thousands of clients recover from pain and injuries by integrating the science of physical therapy with the art of movement.

Cheryl is also a second-degree black belt in an ancient Japanese martial art called Ninpo Tai Jutsu, which she began training at 47. She is the author of two books: “Forever Fit and Flexible: Feeling Fabulous at Fifty and Beyond,” and “The Reluctant Ninja: How A Middle-Aged Princess Became A Warrior Queen.” She hosts The FemiNinja Project podcast, which is about overcoming obstacles, personal empowerment, restoring human dignity, and alternative health and healing.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:40] Cheryl's passion for self-mastery
[7:15] Misconceptions about aging, fitness, and being a woman
[10:43] Definition and significance of the somatic movement
[13:27] Your perspective on vitality
[17:14] Top 3 recommendations for enhancing vitality
[22:44] Starting martial arts training at 47
[29:05] Your unique challenges as the only woman in your martial arts class
[35:09] Breaking gender barriers in martial arts
[41:39] Comparison of Ninpo Tai Jutsu with other martial arts forms
[44:30] Overcoming intimidation for women in martial arts
[49:45] Practical application of martial arts in real-life threats
[54:37] Safety and empowerment techniques for women
[59:59] One question Cheryl wished Philip had asked
[1:01:01] Where to learn more about Cheryl
[1:02:37] Outro

Episode resources:

• Website: cherylilov.com
• LinkedIn: linkedin.com/in/cherylilovvitalityconsultant 
• Podcast: The FemiNinja Podcast 
• Books: Forever Fit and Flexible: Feeling Fabulous at Fifty and Beyond and The Reluctant Ninja: How A Middle-Aged Princess Became A Warrior Queen

💪 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 get into the very relevant differences between two terms that seem similar on the surface, fat loss and weight loss, but are polar opposites in terms of the behaviors you would take to achieve them.

One of these can be downright destructive to your body, leading down a dark path that you’ve probably been down before, many times, that sacrifices your health and physique for the sake of hitting a number. The other drives you to make the changes you need and want to vastly improve your health and physique and do it in a sustainable, life-altering way that aligns with your body.

We talk about the semantic differences in how we use language in the fitness industry regarding the terms ‘weight loss’ and ‘fat loss.’ We talk about why fat loss is more important than weight loss. We also talk about the dangers of crash dieting and yo-yo dieting, and how they can backfire and make it even harder to get the results you want. Finally, we talk about how to achieve fat loss to get the exact results you want without the negatives of weight loss.

__________

Click here to apply for coaching!
__________

[3:43] Weight loss vs. fat loss, definitions, and industry problems
[7:51] Struggling with weight loss before the wedding
[10:52] Unsustainable cycle of crash dieting and weight regain
[12:30] The backlash against weight loss and extreme approaches
[15:27] The debate between restrictive dieting and intuitive eating
[17:23] Using a data-based approach for efficient weight management
[26:32] Losing fat instead of losing weight
[28:13] Combining strength training with proper nutrition for muscle-building
[32:34] Recovery and stress management for a better physique
[37:24] Focus on fat loss
[38:09] Take action now for successful fat loss
[40:23] Outro

Episode resources:

• Ep 88: Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique - https://www.witsandweights.com/88 

💪 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 heard of sweet proteins? If not, you’re in for a treat, pun intended, as we dive into this topic with Jason Ryder, CTO and Co-Founder of Oobli, a food technology company building a new category of food and beverages based on naturally sweet proteins.

You'll learn about sweet proteins, the science behind them, their health benefits, and where to find them. Jason will discuss sweet proteins' significance in our diet, how they will change the food industry, their health benefits, and how they're made.

Jason had senior technological leadership roles at Amyris, Bolt Threads, and Hampton Creek / Eat JUST before Oobli. He received a B.S. and Ph.D. in Chemical Engineering from the University of Alabama and the University of California at Berkeley, respectively. Jason became Adjunct Professor and Executive Director of the Master of Bioprocess Engineering (MBPE) program in the Department of Chemical and Biomolecular Engineering at UC Berkeley in 2018.

__________

Click here to apply for coaching!
__________

[2:19] Interest and motivation in food technology and sweet proteins
[6:16] The science of sweet proteins
[10:24] Role and benefits of sweet proteins
[14:21] Human propensity for sweetness and the added sugar dilemma
[18:40] Health implications of sugar, artificial sweeteners, and sugar alcohols
[20:28] Quantity of sweet proteins in products
[27:41] Production process of sweet proteins
[30:19] Challenges in scaling production and increasing awareness
[33:27] Influence of academic role at UC Berkeley on his work
[35:09] Impact of sweet proteins on the food industry
[39:22] Addressing criticisms and skepticism
[41:07] Excitement and future vision for the field of sweet proteins
[42:10] Potential applications of sweet proteins in other foods and drinks
[49:28] The question Jason wished Philip had asked
[51:51] Where to learn more about Oobli
[53:09] Outro

Episode resources:

• Website: Oobli Sweet Teas
• LinkedIn: https://www.linkedin.com/company/ooblifoods 
• IG: @ooblisweetproteins 

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

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

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

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

Today, we are doing a Q&A to answer questions from the free Wits & Weights Facebook community, emails, and messages from listeners.

We have questions from four listeners about training at home with a video vs. your own program or a template, how supplements impact your immune system based on dosing, some of MacroFactor’s features and how they actually work, and options for grains and cereals as a carb source.

I’m sharing some of my favorite strategies for all of these, and refer to a few past episodes if you want to dive deeper into specific topics.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:02] How should I program my home workout?
[13:48] Do exogenous antioxidants (supplements like Vitamin C) negatively impact the immune system when consumed in high quantities, and how much is too much (if there is a case of “too much”)?
[21:54] Does MacroFactor allow you to pre-log the day before?
[25:41] Is it only via your body weight that it figures out how to change calories and macros?
[29:57] Can you change the macro amounts? For example, I eat pretty high protein for my weight, as I am a petite female. Or does it do a standard like 1 gram per pound?
[32:09]  Aside from oatmeal, are there any other cereals or grains that we can incorporate? Also, do high-protein cereals such as Kashi Go ( which I love with plain Kefir or Greek yogurt) or Magic Spoon offer an acceptable alternative? I guess the main question would be, should we avoid going down the cereal/granola aisle and stick with plain oats?
[41:00] Outro

Episode resources:

• Wits & Weights Facebook community
• MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks
• Ep 98: Is Your Food Logging App Sabotaging Your Fat Loss and Physique Goals?
• Ep 6: Set Your Fitness and Nutrition Habits on Autopilot

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

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

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

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

In this episode, I talk to UK post-partum recovery expert Peter Lap. Peter will dispel myths and offer post-partum recovery tips, from diastasis recti to women's specific health concerns.

We'll explore the physical, mental, and emotional journey after motherhood, challenging your assumptions and changing your view of women's health and fitness. This episode is also for men since we all want to support the women in our lives.

Peter is an expert in postpartum recovery with 12 years of experience. He has authored hundreds of articles on post-partum recovery, diastasis recti, and back and neck discomfort. He also advocates for more affordable access to women's health professionals.

Peter hosts the Healthy Post Natal Body podcast, which interviews experts and answers listener questions on post-partum topics. He has also appeared on various podcasts, radio shows, and panels.

__________

Click here to apply for coaching!
__________

[2:02] Becoming a male expert in women’s post-partum recovery
[6:57] Understanding and managing diastasis recti
[14:01] Effects on the core muscles, alignment, and core function
[17:49] Basic exercises for core and glute strength
[23:31] Training protocol for women who trained during pregnancy
[25:36] Post-partum recovery: timelines, misconceptions, strategies
[28:26] Measuring diastasis recti and testing muscle functionality
[31:20] Progression for postpartum recovery
[37:01] The societal pressure to lose baby weight post-partum
[42:03] Addressing and coping with post-partum depression
[50:20] Unethical practices toward post-partum women in the health industry
[55:30] Advocacy for better post-natal health support
[58:39] Key insights from the Healthy Post Natal Body podcast
[1:03:26] The question Peter wished Philip asked him
[1:05:50] Where to learn more about Peter
[1:08:58] Outro

Episode resources:

• Peter’s website – free program after you sign up for 90 days, then goes deeper after the 3 months, then ~$10/mo for 5 months - https://www.healthypostnatalbody.com/
• The Healthy Post Natal Body podcast
• Email: [email protected]

💪 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! 🙏