Wits & Weights | Strength Training & Fat Loss Over 40

Today we dive into some hot nutrition topics. What is the “best” diet for weight/fat loss and how can women over 40 prioritize and optimize their health? Should you consider intermittent fasting (time-restricted feeding), especially for women? How can you unleashing the power of your mind to create results?

We touch on disordered eating habits and body image concerns, and what to do if someone is resistant to change or has difficulty following their nutrition plan. Finally, we discuss the online nutrition coaching business, establishing a unique niche, and the best way to measure the success of your nutrition coaching to keep improving.

My guest is Kate Bay Jaramillo, a business coach of mine who has helped me serve clients and listeners better than I could ever have imagined and has impacted many other coaches and clients during her career.

Kate is a Master Fitness Instructor, Nutrition Business Coach, and cookbook author. She is the Founder of Ketogenic Living 101, and the Co-Owner and Director of Client Success at Beyond Macros. If you’re a nutrition coach, check out their Facebook group, called Online Nutrition Coach Community #ONCC, where you can meet Kate firsthand and see all of the great work she’s doing.

Most importantly, Kate is a loving wife and mother of four amazing children. In her spare time, Kate enjoys traveling, cooking, and coaching elementary cheerleading.

Today you’ll learn all about:

• How Kate got into the fitness, nutrition, and business coaching space
• The “best” diet for weight loss
• How women over 40 can prioritize and optimize their health
• Intermittent fasting (time-restricted feeding), especially for women
• Why nutrition and fitness (whole-body wellness) are essential
• Unleashing the power of our minds to create results
• How to balance the need for individualized plans with science
• Disordered eating habits and body image concerns
• Clients who are resistant to change or have difficulty following their nutrition plan
• Differentiating from other online nutrition coaches with a unique niche
• Measuring success of your business to keep improving

Episode resources

• Visit the Online Nutrition Coach Community
• Find Kate on Facebook here
• Watch the episode on video 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! 🙏

What is the meaning of self-improvement and how does it apply to health and fitness? What do you need to achieve your goals? We explore whether struggle is necessary for progress and success, and what role confidence plays in our fitness journey. How do you find your purpose? What is the importance of self-love, emotion, and vulnerability in self-improvement? We also dive into the significance of emotional intelligence and self-awareness in self-improvement and whether fear can be a positive tool.

My guest today is Kevin Palmieri, the founder and co-host of the Next Level University podcast and Podcast Growth University.

Early in his life, Kevin found “success”, but after a brush with suicide he realized he wasn’t living a life he truly wanted. He became passionate about self-improvement and decided to make it his purpose in life to impact as many people as possible by becoming a role model podcaster and speaker.

His podcast is now one of the top 100 with over 1000 episodes and listened in over 125 countries, and he’s taken his life to the next level and achieved both personal and professional success.

You’ll learn all about:

• Kevin’s journey from early success to rock bottom to his “no-BS approach to holistic self-improvement”
• Defining self-improvement and its application to health and fitness
• The importance of consistency in self-improvement
• Is struggle necessary for progress and success?
• What is confidence and how can someone become more confident in their fitness journey?
• How to find your purpose (your “why”)
• The role of self-love, emotion, and vulnerability in self-improvement
• The importance of emotional intelligence and self-awareness in self-improvement
• Kevin’s biggest fear

Episode resources:

• Find the Next Level University podcast, coaching, speaking, and group coaching at Kevin's website - nextleveluniverse.com
• Next Level University on YouTube here
• Free course - Next Level 5 to Thrive
• Find Kevin on Instagram - @neverquitkid
• Watch the episode on video 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! 🙏

In today’s special solo episode, we uncover 5 of the most common mistakes people make during their fat loss journey.

As someone who is 8 weeks into my own 12-week fat loss phase, I can empathize with these challenges and offer guidance on what to avoid and how to successfully navigate your next fat loss phase!.

Drawing from my daily experiences with clients who have also faced these common struggles, I share practical advice to help you overcome them and make the most of your health and fitness journey.

 Episode resources:

• MacroFactor food logging app (use affiliate code “WITSANDWEIGHTS” to extend your free trial): 
• Ep 21: 21 Ways to Measure Progress and Crush Your Fitness Goals
• Ep 25: Lose 30 Pounds (or More) the Right Way and Keep it Off

💪 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 discuss emotional eating and healthy habits, the difference between physical hunger and emotional eating, why we eat emotionally, and how to address this for consistent habits and results. We also explore strategies for planning ahead and staying accountable, why it's hard to go it alone when trying to live a healthy lifestyle, managing food choices during a gaining phase, and the importance of non-food behaviors like hydration, activity, and self-care for success.

My guest is Ashley Carlotta, a Certified Accountability Health Coach. Ashley has helped hundreds of clients accountable to eat well and exercise consistently while living in moderation and practicing mindfulness.

She is the founder of Better Health by Accountability, where she coaches men and women all over the world. Ashley believes that daily accountability support is key to reaching your health and wellness goals. Ashley’s coaching provides daily communication, check-ins, guidance, and continuous reminders, and her clients find success with her direct, no excuses, fun-loving style.

You'll learn all about:

• Ashley's story and why she became a coach
• The difference between physical hunger and emotional eating
• Why we eat emotionally
• How to "fix" emotional eating or take control for consistent habits and results
• How to plan ahead for dining out, travel, and other opportunities to eat emotionally
• How to cultivate accountability and planning ahead (and why we don't already do this)
• Why it's hard to go it alone when trying to live a healthy lifestyle
• Managing food choices when in a gaining (muscle building) phase
• The importance of non-food behaviors (hydration, activity, self-care) for success

Episode resources:

• Download your free cheat sheet - 5 ways to start losing weight without dieting
• Ashley's website - betterhealthbyaccountability.com
• Find Ashley on Instagram - @betterhealthbyaccountability 
• Watch the episode on video 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 I’m joined by my client Heather Clinger, a wife and mother of 5 currently homeschooling her children in Turkey. She is passionate about teaching and creating music and is enjoying learning how to lift heavy things.
 
I met Heather 4 months ago when she reached out for one-on-one nutrition coaching to improve her body composition, get stronger, and build muscle. Most importantly, she wanted to FEEL her best and set an example for her kids of achieving results through hard work and committing to a sustainable process. Despite constant upheaval for her and her family during the recent earthquakes in Turkey, Heather found the mental resilience, commitment, and strength to continue her training and maintain her fitness routine to cope.

Through us working together, Heather has been mastering strength training, nutrition, and mindset, both through a muscle-building phase and now a fat loss phase. But the change in her strength and body composition are just a small part of what she’s learned and the practices she’s developed that give her a resilient, positive, and sustainable outlook on life.
 
We talk about her experience during the earthquakes, our nutrition coaching journey together, and specific lessons and strategies YOU can use to stay focused on getting results.

You'll learn all about:

• What she struggled with before working with a coach
• Why she reached out for one-on-one coaching
• What surprised her when she started working with a coach
• Her strength training routine and what she learned from training
• What happened on February 6, 2023
• How the earthquake affected her training routine
• Why Heather didn't take a break from training despite everything going on
• How working with a coach was beneficial during this crazy time
• Living the best version of you; aspiration and hard work
• How Heather's habits and mindset around food have changed
• Unexpected benefits or changes in other areas of her life
• Advice for someone who is hesitant about hiring a nutrition coach

Episode resources:

• Meet Heather in the (free) Wits & Weights community
• Food logging app - MacroFactor (affiliate code WITSANDWEIGHTS to extend your free trial)
• Watch the episode on video 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! 🙏

In today's episode you'll learn about how to be more consistent and build momentum in your health and fitness journey through mindset and discipline with my guest, Scott Friedman.

Scott is a nationally accredited Personal Trainer, Fitness Nutrition Coach, and Behavior Change Specialist who has been in the fitness industry for years.

He has worked with hundreds of clients and specializes in mentoring them on how to build long-term, sustainable habits using his key principles of mindset, motion, and momentum.

Scott is a unique and engaging speaker, coach, and host of the Power of Progress podcast (make sure to subscribe!). He prides himself on understanding the needs of those who wish to change their lives.

Through storytelling, personal experience, and a refreshingly honest take on the fitness and nutrition industry, Scott empowers and inspires his audiences and clients to take congruent action to achieve their goals. His authentic “grip it and rip it” style resonates with people and motivates them to take practical steps that improve their lives.

You'll learn all about:

• What inspired Scott to enter the fitness industry and his "grip it and rip it" style
• Goals vs. process-oriented objectives and lifestyle changes
• Motivation vs. discipline
• Small, consistent steps vs. changing everything at once
• Perception and mindset for achieving results and how to shift one's mindset
• Why positive thoughts don't work unless you feel it
• Why having specific goals is crucial for success
• How to understand the needs of those who wish to change their lives
• Storytelling and public speaking to empower and inspire audiences

Episode resources:

• Scott's website - scottspeaksfitness.com
• Get your free ebook Back to Basics - at this link
• Email Scott at [email protected]
• Download the Power of Progress podcast - Apple or Spotify
• Watch the episode on video 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 is another Q&A episode!

Today I’m answering five questions from members of the Wits & Weights Facebook community covering training, nutrition, and health.

Questions:

1. I want to build my glutes. How many times a week should I train them? Is once a week too little?
2. How would you train and coach someone differently who struggles with insulin resistance?
3. What do you think about carb cycling? Is it beneficial to load up on carbs and calories and reduce fat on the workout days (mostly before and after the heavy lifting session), and reduce carbs and calories a lot and increase fat on the non-lifting days, assuming you maintain protein and your weekly calorie deficit? I am aiming for body recomposition. Will I feel increased performance during workout and avoid metabolic adaptations?
4. Are refeeding days okay when you are in a fat loss phase? Like one day a week when you intentionally eat at maintenance as opposed to a deficit?
5. I have a client who has gastrointestinal issues from having her gallbladder removed and heard that fat intake shouldn’t be higher than 30%. The question is, how do I stay within that 30% if her body needs fat to produce hormones? She is suffering from poor digestion, falling asleep periodically and can’t sleep a full night. So I know there is a hormonal imbalance.

Episode resources:

• Join our Facebook community (FREE)

💪 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! 🙏

A few months ago, I joined Kevin McShan on his incredible and prolific podcast, Let’s Have This Conversation, and he’s returning the favor today to talk about how to thrive while living with a disability.

Kevin McShan is a graduate of St. Clair College’s Journalism, Print and New Media Program. Kevin has an extensive history of promoting employment equality for individuals with disabilities most recently, as the Job Developer and Enhanced Employer Support Facilitator with the YMCA of Windsor-Essex County. He also continues the effort of promoting inclusion for people with disabilities through his motivational speaking efforts.

Through Kevin’s experience in sports, journalism, podcasting, and advocating for those with disabilities, he brings an exciting blend of education, experience, and entertainment to the motivational speaking industry.

You'll learn all about:

• Kevin's story and how he brings seemingly unlimited energy to the world
• Advice for someone facing adversity to overcome any obstacle
• How business leaders and individuals can foster a culture of inclusion and diversity
• How to achieve equity and equality for individuals with disabilities in the workplace
• How to thrive while living with a disability
• How to stay physically active while living with a disability
• Why fitness is so important
• Unique nutritional considerations to complement fitness and lifestyle
• Kevin's advice for someone living with a disability on how to get started with fitness
• What he has learned from producing so many podcast episodes and talking with so many people

Episode resources:

• Kevin's website - kevinmcshan.com
• Find Kevin on Twitter - @McShan819
• Download the Lets Have This Conversation podcast
• Check out the Lets Have This Conversation YouTube channel
• Watch the episode on video 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 one is for all the men listening to the show. I am joined by my man Carl Berryman for a conversation about being a man, from fitness to communication to expressing your feelings and everything in between.

You MUST check out Carl's podcast, Inspired by Impact, where he delves into all areas of your life to apply the strategies you learn in the gym OUTSIDE the gym to be a better man.

Carl is a Personal Trainer turned Men’s Movement Advocate. He is a man who had his world crumble around him, was able to put back the pieces, and simply wants to share his strategies for success so that other men don’t have to suffer the same fate he did.

You'll learn all about:

• Carl's background from personal trainer to Men's Movement Advocate
• The concept of the Mental Muscle-Up
• Why men make up 80% of suicides
• Why women initiate 70% of divorces
• What's wrong with the fitness industry
• Why men don't know how to communicate with their partners
• Why men can't express their feelings
• What emotional intelligence means for a man
• Getting into the best shape of your life
• The importance of accountability for self and loved ones; shouldering suffering
• What Carl does for fun
• The best books for men to become better men

Episode resources:

• Find Carl on Instagram - @ignitetheimpact
• Download the Inspired by Impact podcast
• Watch the episode on video 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! 🙏

On today’s episode I am joined by Yosh Stoklosa, whom I’ve known for many years through our association with Romeo Athletics (in Enfield and Avon, Connecticut), him as a coach and trainer and myself as a long-time member.

We talked about coaching, the fitness industry, optimal health, and training, including programming and Olympic lifting.

Yosh is a Certified Sports Performance Coach and Personal Trainer at Romeo Athletics in Connecticut. Through his professional career as a Behavioral Counselor and Group Fitness Coach, Yosh learned about the importance of mental health and wellness, and now serves as a guide and mentor to others on their own fitness journey.

You'll learn all about:

• Yosh's background in fitness, coaching, and mental health
• His approach to training, programming, and coaching others
• Lessons as a Behavioral Counselor that apply to fitness / personal training
• What optimal health looks like
• The current state of the fitness industry
• Who benefits the most from hiring a coach (is it everyone?)
• Advice for someone who wants to go it alone to get started, be consistent, and find success in their training
• Top 3 priorities/tips regarding training
• How someone finds purpose (to stick with the plan / optimize their health)
• Olympic lifting (why someone would learn, benefits, why you enjoy competing)

Episode resources:

• Find Yosh on Instagram - @the_yo5h
• Find Yosh at Romeo Athletics (in Enfield and Avon, Connecticut)
• Watch the episode on video 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! 🙏