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Wits & Weights | Strength & Fat Loss Over 40

You’re over 40, lifting weights, and doing everything right, but your body composition isn’t changing. In every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it doesn’t work, and give you the deceptively simple fix that does. It’s strength training over 40 and fat loss for men and women, built for skeptics of the fitness industry.

If you’re tracking macros and following every rule, you’re probably overcomplicating it. Wits & Weights shows you how to build muscle, lose fat, and achieve real body recomposition by focusing only on what the evidence actually supports. The show centers on women over 40, but plenty of midlife men listen for the same approach.

Evidence-based coach Philip Pape brings an engineer's approach to strength training, nutrition, and metabolism. Instead of another generic program or meal plan, you get specific, science-based strategies for body recomposition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, body recomposition for women over 40, perimenopause and menopause fitness, metabolism recovery, hormone health, and longevity.

You've seen the conflicting advice, even on other nutrition podcasts. One expert says cut carbs, the next says eat more. One says train six days a week, another says three is plenty. Building the body you want doesn't have to be this confusing or time-consuming.

By using your wits (systems plus identity-based behavior change) and lifting weights, you can build muscle, improve your physique, and maintain your results for life without rebound weight gain. You'll also learn about metabolism recovery, and why years of dieting can lead to metabolic adaptation that makes fat loss harder than it needs to be.

You'll learn smart, efficient strategies for movement, metabolism, muscle, and mindset: why fat loss matters more than weight loss, why all the macros (protein, fats, and yes even carbs) are critical to body composition, how just 3 hours a week of proper hypertrophy training can outperform twice that time, why building muscle is the single most powerful thing you can do for metabolic health and longevity, why perimenopause and menopause don't have to derail your progress, and how shifting the way you think about fitness drives more growth than any program alone.

Looking for fat loss podcasts, nutrition podcasts, or strength training podcasts for women and men over 40? Wits & Weights brings the science-based answers without the conflicting noise. If you're ready to learn what actually works, hit "follow."

Popular Guests: Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Docs Who Lift), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Holly Baxter (evidence-based physique coach), Laurin Conlin (physique coach), Lauren Colenso-Semple (nutrition researcher), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach)

Popular Topics: strength training for women over 40, strength training over 40, women's strength training, body recomposition for women over 40, body recomposition after 40, body recomposition, muscle building after 40, muscle building, hypertrophy training, fat loss for women over 40, perimenopause fitness, menopause fitness, menopause metabolism, metabolism recovery, metabolic adaptation, protein for women over 40, nutrition for lifters over 40, hormone health, longevity and healthy aging, lifting weights for fat loss, macros and nutrition tracking

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Wits & Weights | Strength & Fat Loss Over 40

Quick Wits: How to Elevate Your Fitness Game

January 15, 2024 • Philip Pape, Nutrition Coach & Physique Engineer

0:00 | 4:37

We're doing something brand new for 2024 that you are going to LOVE. Plus, it's totally free!

Tune in to today's Quick Wits to learn about this special surprise...

Spoiler alert: here's the link Philip (@witsandweights) mentions in the episode:
https://www.witsandweights.com/bonus

Click here to make sure you don't miss the FREE BONUS CONTENT from big-name guests dropped straight to your inbox!

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

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

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

💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40

📱 Get Fitness Lab, the AI coaching app for strength training and nutrition over 40

📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial

👥 Join the free Facebook community

❓ Ask a question for the show

Educational content only, not medical advice.

Philip Pape 0:00

I have big news , a big surprise for all of you for this year , a brand new approach that I'm taking with my guests that you are absolutely going to love . You're going to just really look forward to this and to find out what it is . I want you to stick around for today's Quick Wits . Welcome to the Wits and Weights podcast . I'm your host , phillip Pape , and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger , optimizing your nutrition and upgrading your body composition . We'll uncover science-backed strategies for movement , metabolism , muscle and mindset , with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in . As I teased you in the intro , today , I do have an exciting announcement for all of you as loyal listeners , as we embark on this new , amazing year that is going to be 2024 .

Philip Pape 1:00

This year , for many of my guest interviews not all of them , but definitely the big-name guest and many of the other ones as well I'm going to be providing special bonus content . My guests are going to be recording with me separate clips , usually about 10 minutes long . They'll be on video and audio , with tactical tips , deep insights and , more Mostly on a very specific topic , a problem that we're trying to solve , things that I know you're asking about and want to know more of . For example , lauren Colenzo Semple from the Mass Research Review is coming on very soon . We already recorded an extra 10-minute video audio clip about how to get started with using machine-based training and elevating to dumbbells and then barbells . She gives you very tactical , specific steps on how to do that . She would know , because this is what she researches and writes about every day . If you want that , here's the thing . The content's not available to the public . It will not be on the podcast . Maybe in the future it'll be as part of bonus content on the podcast , but right now it is only available to our email list subscribers , which , by the way , is totally free . There's really no risk or cost to you anyway .

Philip Pape 2:20

The reason I wanted to do this is I wanted to give back to our most engaged listeners in a more personal way . I want to create this community of people who are really dedicated to improving themselves , dedicated to their fitness , and are as passionate and curious about learning as I am about sharing and teaching , as well as the guests whom I bring on . The way it works . Is you just want to go to witsandweightscom slash bonus . Go to witsandweightscom slash bonus and you will be added to the email list and you will receive that content as soon as it comes out . There's nothing else you have to do . If you are already on my email list , you will get that content as well .

Philip Pape 3:02

The special link I'm giving you here is just to make it easy to remember . If you're in the car right now or you're lifting weights and you're listening to this , make sure to pause and go to witsandweightscom slash bonus . I'll put the link in the show notes as well . If you haven't signed up for our email list which , by the way , I send out a few emails a week with really solid content , sometimes special promotions , other exciting things that happen Now as well . We'll be bonus content from my guests , from my big name guests and many other guests as well .

Philip Pape 3:34

You don't want to miss these nuggets of wisdom that we're going to be recording special for you , with tactics and strategies . It's more than just a podcast with interviews . This is a community . I want you to stay fit , I want you to stay informed , I want you to stay connected . Go to witsandweightscom slash bonus and I'll see you on the other side . Thank you for tuning in to another episode of Wits and Weights . If you found value in today's episode and know someone else who's looking to level up their wits or weights , please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode . Until then , stay strong .