Wits & Weights | Strength Training & Fat Loss Over 40

Paul Hanton joined me to talk about different types of training and how to be consistent and get the most enjoyment from your workouts so you can reach your fitness goals.

Paul is the owner of Hydra Fitness, a personal training company that helps career-driven men lose weight without giving up spending time with family or friends. 

He is also the podcast host of the Healthy Fit Life podcast, which is focused on educating listeners on how they can improve their health through quick and easy tips to implement in their life.

As a Certified Strength and Conditioning Coach, Paul has helped numerous busy men lose weight and improve their health. Paul was also diagnosed with Crohn’s disease in 2014 but has not let that stop him from his fitness goals or enjoying life.

Topics discussed in this episode:

• Paul’s background as a coach/trainer and what inspired him to get into fitness
• Why people might not enjoy their training
• Why people slog through workouts if they don’t enjoy them
• The importance of doing some sort of activity for optimal health
• What people can do if they don’t enjoy their current training
• Alternatives to strength training and ranking those activities
• Whether training is required for a specific goal (even if you don’t like it)

RELATED LINKS

• Find Paul on Instagram
• Find Paul on TikTok
• 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 if there was an easy way to speed up fat loss, burn 500 more calories a day (which is 1 extra pound a week), increase your potential lifespan, reduce your chance of disease, all without excessive cardio or dieting?

This is not the next big fitness industry secret but instead one of the easiest, natural, and most effective forms of movement for humans . . . and that is WALKING!

Whether you already “get your steps” or you sit around most of the day behind a desk, we are going to dissect the many benefits of walking, from its ability to burn way more calories than you think, increase your metabolism, improve your overall function in life, preferentially burn fat to improve body composition, reduce mortality, and improve associated markers like blood pressure, resting heart rate, cholesterol, depression, and VO2 max.

Walking is perhaps the most underrated but effective forms of exercise we can incorporate.

Finally, as always on this show, we will discuss easy, actionable strategies for walking effectively that you can start using right away!

RELATED LINKS

• Join our Facebook community if you'd rather watch the video and to access the nutrition blueprint PDF for this episode

💪 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 today is Paul Salter, a Registered Dietitian (RD) and Sustainable Weight Loss Expert. Since 2013, he’s personally coached over 1,500 women to lose 20 pounds or more and KEEP IT OFF (without feeling like they're dieting). 

He’s done so by taking an inside-out approach that focuses on cultivating feelings of self-love and self-worth from day one—not after weight is lost—and by paying much more attention to one’s mindset and emotional intelligence, in addition to the nutritional Xs and Os. 

He’s a twice published Author, host of The 5% Way Podcast (make sure to subscribe), and Founder and Head Coach of The 5% Community.

Topics discussed in this episode:

• Sustainable weight loss and why it's difficult for most people
• The role of self-talk in achieving sustainable weight loss
• The role of emotional intelligence in sustainable weight loss
• Self-talk / identity / transformational model of change
• Prioritizing self-love
• Where to begin with "deep work"
• An example of a "destructive and self-sabotaging pattern"
• Cultivating more intentionality to transform your relationship with food
• Your thoughts on willpower and discipline
• Your thoughts on "good vs. bad" foods
• The value of the pre-diet maintenance phase
• Weight loss as a goal vs. body composition (adding muscle)
• Going on your own vs. hiring a coach

RELATED LINKS

• Subscribe to The 5% Way  podcast
• Visit Paul's website at thefivepercentway.com
• Join The 5% Community
• Find Paul on Instagram
• 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! 🙏

Tyla Serro joined us live in the Wits & Weights Facebook Group to share her journey. She was my first interview guest (back in Episode 17), before we started working together on her nutrition plan, and she even planted the idea of me becoming a nutrition coach.

Tyla Serro is a powerlifter, mom of a toddler, military spouse, and working professional. She keeps herself busy lifting heavy weights, volunteering with Protectors of Animals, all this while working full time as a Configuration Manager in the Aerospace Industry.

Tyla recently acquired the title of Connecticut State Referee for the United States Powerlifting Association and will be judging an upcoming powerlifting meet in November. She’s passionate about raising awareness of Primary Lymphedema, a rare disease that her son was born with.

When she's not doing all of these things, she enjoys the outdoors with her family and truly believes that an active lifestyle is one of the many hacks to living your best life.

Topics discussed in this episode:

• Tyla's background with lifting and nutrition
• Her fitness and nutrition goals over the last year
• Experience with dieting
• The process we went through for her fat loss phase
• Who and why someone should track macros
• Tyla's proudest moment on this journey
• Education and awareness that comes from working with a coach
• Planning ahead and enjoying social events and dining out
• Tyla's increased confidence in her ability to sustain results
• The importance of strength training
• Her thoughts about the upcoming muscle-building phase
• Where someone should start when it comes to health and fitness

RELATED LINKS

• Find Tyla on Instagram
• Protectors of Animals, a non-profit, primarily volunteer, no-kill organization whose mission is to increase the quality of life of all dogs and cats in the communities they serve.
• 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! 🙏

I am extremely excited for today’s guest, Karen Martel, not only because of her work in women’s fat loss and hormones but her genuine passion for helping others, which comes through on her podcast and in my personal interactions with her. 

Karen Martel is a Certified Hormone Specialist & Transformational Nutrition Coach and women’s weight loss expert. 

She is the host of the top-rated women’s health podcast The Other Side of Weight Loss where she helps women to unlock the mysteries of female fat loss and hormone imbalance. 

After struggling with her own health issues, Karen was determined to bring her knowledge to others with a bold new approach to women’s hormone health and weight management. Karen’s passion lies in helping women balance and optimize their hormones in peri- and post-menopause and breakthrough weight loss resistance. 

Topics discussed in this episode:

• Hormonal weight loss resistance
• Hormone imbalances that cause weight gain
• Sugar cravings from hormone imbalances
• What happens to hormones during perimenopause
• Gaining weight during peri or post-menopause
• Foods or nutritional strategy to consider before therapy/supplements/medical advice
• How perimenopause affects muscle growth
• Safety of bioidentical hormones
• When to start using bioidentical hormones
• Effect of estrogen on weight gain
• Seed cycling (viable strategy for estrogen dominance?)
• Determine whether we are processing hormones properly

RELATED LINKS

• Take the Hormone Quiz and find out which hormones could be stopping you from losing weight at this link
• Subscribe to The Other Side of Weight Loss podcast
• Visit Karen's website at karenmartel.com
• Find Karen on Instagram
• 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! 🙏

Dr. Glenn Livingston is a veteran psychologist and was the long time CEO of a multi-million-dollar consulting firm for Fortune 500 clients in the food industry. You may have seen his (or his company’s) previous work, theories, and research in major media outlets like The New York Times, ABC, or CBS radio, among many others.

Disillusioned by what traditional psychology had to offer overweight and food obsessed individuals, Dr. Livingston spent several decades researching the nature of bingeing and overeating in working with his own patients AND a self-funded research program with more than 40,000 participants. Most importantly was his own personal journey out of obesity and food prison to a normal, healthy weight and a much more lighthearted relationship with food.

Topics discussed in this episode:

• Glenn's personal story with overeating and binge eating
• Why the modern world is a perfect storm for overeating and binge eating
• Practical strategies people can use to stop overeating
• Starting with just ONE rule for the most troublesome trigger food or behavior
• Why rules and a personal food plan are liberating, not restrictive
• Why generalizations like "just eat everything in moderation" are not helpful
• Why we should strive for perfectionism (with a caveat)
• How someone trying to GAIN weight would use this approach
• The difference between HUNGER and CRAVINGS
• Challenging clients and situations that required a more intense approach
• Dealing with overeating on the weekends!
• The one thing Dr. Livingston wished he learned earlier in life
• The one question Glenn wished I'd asked...and his answer
• Where to get a copy of his free book, "Never Binge Again"

RELATED LINKS

• Binge Eating Recovery Coaching, Books, Tutorials and More at NeverBingAgain.com
• Dr. Glenn Livingston on Instagram
• 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 "Science Says" episode, where we break down a single recent article relevant to the fitness (lifting, nutrition, health) industry and strategies you can apply right away based on what the science says.

Today's article is "Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. A randomized, controlled trial." by Ross, et al. (2000).

The main question is, which is better for weight loss: diet (a calorie deficit) or exercise (in the form of cardio)? Listen to find out—you might be surprised!

RELATED LINKS

• Ross, R., Dagnone, D., Jones, P. J., Smith, H., Paddags, A., Hudson, R., & Janssen, I. (2000). Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. A randomized, controlled trial. Annals of internal medicine, 133(2), 92–103. 

💪 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! 🙏

Whether you’re trying to lose weight, get healthier, increase strength or performance, or just look and feel better in your body, improving your body composition is the path to overall health.

Body composition refers to the percentage of muscle versus fat in your body, which determines how “lean” you are. The lower your body fat percentage (or higher your muscle percentage) relative to your weight, the leaner you are.

Someone who weighs 180 pounds at 40% body fat is not as lean as someone who weighs 180 pounds at 25% body fat. This is more about composition than scale weight.

But why is “leanness” important?

Yes, being leaner affects how you look and feel. Even better, improving your body composition goes way beyond aesthetics and has numerous benefits for health, performance, and longevity.

Everyone can benefit from improving their body composition, and today we’re diving into the topic, including its benefits and the most important priorities for achieving a leaner, healthier physique.

Then I go over three scenarios—skinny fat, somewhat overweight, and very overweight—and discuss strategies for improving body composition with each.

Topics discussed in this episode:

• What exactly is body composition?
• How body composition gets worse over time (unless you do something about it)
• The concept of "body fat overshooting" from repeated dieting
• Benefits of improving composition
• How to improve body composition
• Applying these strategies if you're skinny fat, somewhat overweight, or very overweight

RELATED LINKS

• Join our Facebook community if you'd rather watch the video and to access the nutrition blueprint PDF for this episode
• MacroFactor food logging app (use discount code WITSANDWEIGHTS)

💪 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! 🙏

Eric D’Agati joins me to talk about training.

Eric has spent over 20 years in the fitness industry as a coach, trainer, and instructor. Each year, he travels around the world teaching and speaking to trainers, coaches, and therapists as a lead instructor for Functional Movement Systems and guest speaker for prestigious organizations including Mt. Sinai Hospital, New York University Medical, the Navy SEALS, The Mayo Clinic, and multiple major universities. Eric also appeared in the NY Times bestseller “The 4-Hour Body” by Tim Ferriss.

His list of training clients includes an Olympic Gold Medalist, All-Americans, National Champions, World Series Champions, and Pro-Bowl athletes. He also works with many high-level sports teams from high school to professionals.

Eric’s latest projects include “Diamond Revolution Training,” an online training platform for baseball and softball athletes, and the “Principles of Program Design”, an educational workshop series and coaching service for trainers and clinicians on the art and science of designing training programs.

Topics discussed in this episode:

• The top priorities someone should focus on to improve their health, fitness, and performance
• The difference between a workout and a program
• Competence, awareness, and application as success factors for improved health
• Assessing your history, current state, and goals when working with a coach, trainer, or starting a new program
• Injury, mobility, and recovery
• Learning how to develop movement and increase physical capacity
• Improving your body composition
• Obstacles that stop someone from performing their best
• Developing athletic skill, capability, and capacity
• Managing volume and recovery
• Exercise selection, unilateral movements, and Eric’s favorite lift/exercise

RELATED LINKS

• Eric's website at ericdagati.com
• Eric on Instagram
• 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 am joined by Louise Valentine to talk about how to achieve sustainable fitness goals by doing less rather than more, how to work WITH our physiology and not against it, how to optimize health for women 35 and older, and actionable tips you can start applying right away to unlock your best health despite age, a busy life, or obstacles.

Louise is a Physiologist, best-selling author, avid runner, and military spouse. She was named #1 Health Specialist in the U.S., has worked for the NFL, and published research on how to solve the root cause of health and fitness problems.

She is now CEO of BreakingThroughWellness.com, where she offers one-on-one coaching, courses, and the groundbreaking Badass Breakthrough Academy for women runners and fitness lovers age 35 and beyond.

Just some of the topics discussed in this episode:

• Overcoming health diagnoses at any age
• The root cause of health and fitness problems
• Doing less, not more, for sustainable success
• Strategies for sleep, working from home, carbs, and more
• Working with our physiology
• Pitfalls to avoid when improving health and fitness
• Considerations for women over 35 when it comes to health and fitness
• Running for sport and for health: myth vs. reality when it comes to fat loss and body composition

RELATED LINKS

• BreakingThroughWellness.com - Louise offers 1:1 coaching, courses, and the groundbreaking Badass Breakthrough Academy for women runners and fitness lovers age 35 and beyond 
• Breaking Through Wellness on Facebook
• Louise (breakingthroughwellness) on Instagram
• Louise on LinkedIn
• 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! 🙏