Wits & Weights | Strength Training & Fat Loss Over 40

Today we are speaking with Dr. Bill Campbell, whose work I've followed for a few years, including his monthly research review Body by Science. We are tackling five very important topics related to improving your body composition to get the physique you want, including how consuming highly processed foods impacts your goals, the effectiveness of a rapid fat loss phase, why weight plateaus occur, and how to break them, physique-training vs. nutrition, and the use of diet breaks and refeeds to optimize your physique.

Bill Campbell is a Professor and Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. He publishes a monthly research review (Body by Science) that summarizes the latest and best research focusing on fat loss and building muscle.

Bill has published over 200 papers, 3 textbooks, and 20 book chapters related to physique enhancement, and his articles have been cited over 7,000 times.

He also is the co-creator (with Dr. Layne Norton) of the "Physique Coaching Academy" - the most comprehensive and evidence-based course and mentorship program helping weight loss and physique coaches across the world.

__________

Click here to apply for coaching!
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Today you’ll learn all about:

[2:03] Bill's background in the field
[5:15] Balancing research and practice
[9:22] Highly processed foods and their impact on physique goals
[14:20] Eating whole foods and controlling for calories
[19:31] Rapid/aggressive fat loss
[24:46] What induces hyperphagia
[27:19] Aggressive dieting and muscle mass
[36:30] Use of diet breaks and refeeds
[43:58] Weight loss plateaus
[51:44] Training vs. nutrition for body composition goals
[53:22] The question Bill wanted Philip to ask him
[54:37] Where to learn more about Bill and his work
[56:21] Outro

Episode resources:

• Bill’s Instagram: @billcampbellphd
• His website: billcampbellphd.com

💪 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 for episode 91, titled “Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health,” we are discussing the wide-ranging benefits of protein, its pivotal role in enhancing satiety, preserving lean mass, boosting metabolism, supporting muscle recovery, and improving body composition, especially as you age. We’ll uncover surprising facts about protein about the ‘Anabolic Window,’ its role in sleep-induced muscle growth, how much protein you can actually use, and how protein needs change with age.

My goal is to share the latest evidence-based information about protein and dispel some of the misconceptions hanging around for a while so you have more clarity regarding this essential macronutrient.

I’ll leave you with specific strategies to meet your protein needs, optimal protein distribution throughout the day, the use of supplements, and how to apply these strategies for a flexible approach during any fat loss or muscle-building phase.
__________
Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:13] The effects of a slight increase in protein on body composition
[5:33] Wide-ranging benefits of protein
[10:21] The anabolic window
[12:03] Consuming protein before bed for sleep-induced muscle growth
[13:20] How much protein you can actually use
[16:35]  Tony shares what he likes about Philip and the Wits & Weights community
[17:20] Food quality and satiety
[19:05] Strategies to meet your protein needs
[23:03] Optimal protein distribution throughout the day
[24:48] Protein sources and the use of supplements
[26:30] Fad diets that suggest very high or low protein
[28:15] Flexible approach during any fat loss or muscle-building phase
[32:51] Outro

Episode resources:

• Check out 1st Phorm supplements here.

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

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

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

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

Today, for episode 90, we are doing a Q&A to answer 11 questions on everything from calorie tracking to how often you should weigh yourself to building muscle over 40 and lots more nutrition-related questions.

We hope you’ll find this episode informative and helpful. Remember that there’s no such thing as a silly question, so don’t be afraid to ask!

__________
Click here to apply for coaching!
__________

Today you’ll learn all about:

[1:15] Do you need to track if you're working out and eating healthy regularly and your only goal is to be healthy and lean?
[7:04] How many protein shakes do you recommend a day if you aren’t that big of a meat eater?
[10:13] How often should you weigh yourself?
[12:20] Is there a specific time to weigh yourself?
[12:54] Do certain foods affect hormones?
[19:34] Should people be concerned about sodium intake when dieting?
[21:32] Carol is grateful to Philip for helping her be consistent with nutrition and understand the importance of taking rest days
[22:19] Do thyroids play a part in these types of processes?
[27:16] Thoughts on building muscle over 40?
[32:53] What’s your opinion on EAA
[34:50] What’s a good resting heart rate?
[37:14] What’s the best way to add electrolytes to your water if you don’t like flavored water?
[40:16] Outro

Episode resources:

• Wits & Weights Facebook community – https://bit.ly/3vyLDqO
•  Check out 1st Phorm supplements here.

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

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

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

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

This conversation is from my appearance on Marc Paisant’s podcast, 6AM Run, where we discussed nutritional periodization, emotional eating, reframing your food choices, strength training and body composition, and lots more.

Episode resources:

• Marc Paisant on IG
• 6AM Run Podcast

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

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

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

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

Joining me on the show is Dr. Ryan Peebles, a Doctor of Physical Therapy, to talk about a topic that many people have experience with, myself included, and that is lower back pain. You'll learn about the "deep core" and why it's the key to reversing back pain.

We will discuss how age, lifestyle, stress,  and heavy lifting impact our lower backs. We will also discuss the pros and cons of chiropractic adjustments, physical therapy, and MRIs.

Dr. Ryan committed his life to uncovering the root causes of chronic back problems and learning how to reverse them.  Now, he helps thousands of back pain sufferers get back to doing what they love without pain each year. He created a unique movement retraining program called Core Balance Training, which successfully reverses back pain.

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

Today you’ll learn all about:

[1:58] Personal experience with back pain and its effect on identity
[4:18] Understanding the "deep core" and its relation to back pain
[6:33] Best practices for recovery from lower back injuries
[8:25] Preventing lower back injuries: the role of strength, activities, posture
[11:07] Impacts of a sedentary lifestyle on back health and mitigation strategies
[14:01] Age and its correlation to lower back pain
[21:45] The effects of modern society's activities on back health
[22:56] What Ryan did after his accident
[25:58] Impact of heavy lifting exercises like back squats and deadlifts on back health
[28:26] Stephanie shares her experience with her one-on-one nutrition coaching with Philip
[29:42] The role of stress and mental health in back pain
[34:39] Pros and cons of chiropractic adjustments for back pain
[38:13] Effectiveness of physical therapy or massage therapy in treating lower back pain
[43:07] When to consider getting an MRI for back pain
[47:57] Possibility of healing herniated or bulging discs without surgery
[49:39] Overview of Core Balance Training and its unique approach to back pain
[51:23] The effect of Core Balance training on pain in other areas
[53:12] Learn more about Ryan and CBT
[54:13] Outro

Episode resources:

• Dr. Ryan's website: www.corebalancetraining.com 
• Youtube: @CoreBalance

💪 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, for episode 88, titled “Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique,” we are diving into body fat overshooting, which is potentially the most important phenomenon to understand when it comes to body composition in the context of manipulating your nutrition. If you’ve tried many diets over the years with little success, feel like your metabolism is slowing down, or struggle to maintain your weight for the long term, this episode is for you.
 
We'll go over the role of hormones, appetite, and muscle, why 95% of people regain weight, and how to be in the 5% who are successful so you can have not only a leaner physique but a long-term, sustainable approach to maintaining your hard-won results.

Now let’s dive into today’s topic: body fat overshooting.

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

Today you’ll learn all about:

[2:05] The significance of body fat overshooting
[6:04] What is body fat overshooting
[7:40] What is hyperphagia
[8:36] What is fat cell hyperplasia
[10:20] Why strength training is essential to successful weight loss
[13:59] The value of strength training during weight gain
[14:34] Max thanks Philip for helping him prioritize his health and dropping 45 Lbs
[15:38] Protein intake and its significance for weight loss
[19:42] Sustainable approach to weight loss or diet based on your lifestyle
[26:51] Outro

Episode resources:

• MacroFactor food logging app (or download from your app store and use code WITSANDWEIGHTS to extend free trial)

💪 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 the power of leaning into the future, embracing your future self, and becoming an alpha in order to win in life with my guest, Ashton Levarek.

Ashton will reveal the importance of reframing our memories and interpretations, using positive visualization, and how to measure progress toward becoming our ideal selves. We’ll also explore the concept of being an alpha and its impact on our lives.

Ashton is a retired Air Force Special Warfare Pararescue Jumper with over 14 combat deployments and has a bachelor’s degree in Sports, Health, and Science. He is a managing partner for Valkere Investment Group and has over $90 million in real estate under management.  He also hosts The Art of Winning Podcast.

Ashton is passionate about living his best life and helping others do the same, and providing a financial platform that allows people the freedom to pursue their true passions and full potential.
__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[2:31] Ashton's past experiences and how they shaped his approach to winning in life
[6:40] The problem of living in the past and how it can hold us back from making progress
[10:25] The value of our past experiences and how they can help us improve and grow
[14:20] Measuring and tracking progress towards becoming our future self and adjusting strategies as needed
[18:55] High performers who identify with their future selves and constantly strive for personal growth
[26:56] Lisa credits Philip's coaching for her 17-lb weight loss and gives him a grateful shout-out
[27:40] Reframing interpretations of memories and their significance to our present selves
[31:20] Principles for  sustainable and long-lasting personal growth
[32:40] Developing mental resilience when faced with failures
[35:01] Utilizing visualization techniques to counteract negative thoughts and envision a better reality
[42:10] Approaches to talking to and engaging with our future selves
[47:17] Identifying and addressing the gaps between our present and future selves
[52:55] Being an alpha and its importance in living a fulfilling life
[55:05] What question did Ashton wish Philip asked
[56:51] Where can we learn more about Ashton
[57:28] Outro

Episode resources:

• Ashton's website: www.valkeregroup.com

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

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

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

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

Today I have the pleasure of speaking with Steph Gaudreau, sports nutritionist and lifting coach. I learned about Steph through her podcast, Fuel Your Strength, and was immediately drawn in by her practical science-backed advice for women over 40 who want to step into their strength and her philosophy that “lifting weights is a catalyst for a more expansive life.”

In today's episode, Steph Gaudreau will teach you about lifting, performance, and nutrition for athletic women over 40. She will talk about low energy availability, workout nutrition, carbs, and protein, and why you need to be strength training. She will also address gym intimidation and the unique challenges for women over 40.

Steph Gaudreau is a Certified Sports Nutritionist and USA Weightlifting Sports Performance coach. She helps athletic women over 40 fuel themselves better, get stronger, and perform better in the gym. Her best-selling book, The Core 4, shares her Core 4 pillars of health which are detailed in the book. She also has a podcast called Fuel Your Strength which started in 2015 and has over 4 million downloads.
__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[2:22] Step's wakeup call 11 years ago
[10:34] Low energy availability - explanation, signs, symptoms, and importance
[13:55] Defining an athlete, specifically women over 40
[20:36] Importance of protein - distribution, quality, and timing
[26:20] Unique challenges for athletes over 40
[28:21] Client mindset and weight loss
[31:04] Benefits of strength training for women over 40
[34:43] Personal experiences with setbacks, injuries, or plateaus
[39:15] Dietary restrictions for conditions like Hashimoto’s
[43:38] Menstrual cycle and menopause considerations for fueling and training
[44:59] Workout nutrition - big picture and specific recommendations
[48:59] Overcoming intimidation towards lifting weights and gym culture
[56:56] Basic strength training programs and principles
[59:30] Personal hobbies outside fitness
[1:00:50] The question Steph wished Philip asked
[1:04:37] Where to find Steph
[1:05:13] Outro

Episode resources:

• Steph's Podcast: Fuel Your Strength
• Instagram:  steph_gaudreau

💪 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 chatting with certified personal trainer and mental health advocate Marc Paisant. You’ll learn how Marc turned adversity into a mission to raise mental health awareness, including the essential role of physical fitness in maintaining mental health and the importance of seeking support and maintaining balance. We’ll explore misconceptions about and how we end the stigma surrounding mental health.

Marc Paisant is a Certified Personal Trainer and the creator and host of the 6AMRun.com and Relatively Normal podcasts. In his shows, he shares his experiences with ADHD, anxiety, and depression to show that no one is alone and there is always someone willing to listen and help. He advocates for therapy and counseling and talks about the years of therapy that he has used to manage his mental health.

As a former collegiate athlete, Marc uses physical fitness to help with his mental health and encourages others to end the stigma surrounding mental health and spread awareness.

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

Today you’ll learn all about:

[2:20] Marc's personal journey with ADHD, anxiety, and depression
[7:28] The importance of seeking help and support
[13:27] The potential misuse of exercise as an escape from problems
[17:52] The evolution of his relationship with fitness
[22:16] Philosophy on fitness and getting started with training
[29:41] Allan is grateful to Philip for his refreshing approach to nutrition coaching and how it has impacted his fitness
[30:15] Lessons from youth sports and collegiate athleticism
[35:39] Daily routine for maintaining physical and mental health
[40:12] The connection between lifting and running
[45:51] View on psychotherapy and counseling
[50:37] Debunking misconceptions and myths about mental health
[57:36] The question Marc wished Philip had asked
[59:17] Where to learn more about Marc
[1:00:00] Outro

Episode resources:

• Marc's podcasts: Relatively Normal Podcast and 6 AM Run
• Instagram: @paisant_fitness
• LinkedIn: linkedin.com/in/marcpaisant/

💪 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 supercharge your metabolism and maximize fat loss with LESS exercise? In today's episode, we talk about the four key components of metabolism and debunk the myth that more exercise equals more calories burned. We also dive into the drawbacks of over-exercising and the role muscle tissue plays in boosting metabolism.

We talk about strength and cardio training, underlining the multiple benefits of cardio, from enhancing heart health to boosting lung capacity, while also spotlighting the lesser-known yet equally important gains from walking. Overall, you'll learn how to make your workouts not just rigorous but efficient and sustainable for building muscle, losing fat, and improving your body composition.

Tune in to this episode and tap into the science of getting fit.

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

Today you’ll learn all about:

[1:55] Reading of two 5-star reviews
[3:23] Components of metabolism
[4:49] Exercising more to burn calories
[7:16] The importance of strength training and muscle
[8:58] Tony shares what he likes about Philip and the Wits & Weights community
[11:26] Constrained energy model
[13:43] Benefits of working out less
[15:26] Effective amount of cardio 
[19:04] What is a results breakthrough session, and how to get a free call
[20:37] Outro 

💪 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! 🙏