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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: Tell Your Coach THIS for Even Better Results

February 05, 2024 • Philip Pape, Nutrition Coach & Physique Engineer

0:00 | 5:40

Ever wonder why some people seem to get incredible results from their coaches, while others stagnate? How do you get the most out of working with a coach? There's one thing in particular that if you don't do this, it's going to stunt the relationship and the progress you're going to make. But if you can do this upfront, early and often throughout the process, you will get even better results.

The secret lies in the art of communication—something I've learned the hard way through my own coaching journey. Learn the critical importance of clear, ongoing dialogue to supercharge your progress.

I'll share how a simple conversation can revitalize your coaching relationship. It's all about the give-and-take: providing feedback, setting expectations, and being open to change. Whether you're lifting weights or strategizing your next career move, learning how to actively engage with your coach can make all the difference. Join us as we unpack these insights and more, equipping you with the tools to transform your coaching sessions into a catalyst for unparalleled growth.

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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

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❓ Ask a question for the show

Educational content only, not medical advice.

Philip Pape 0:00

How do you get the most out of working with a coach , whether it's a personal trainer , a nutrition coach , a business coach , whatever . There's one thing in particular that if you don't do this , it's going to stunt the relationship and the progress you're going to make . But if you can do this upfront , early and often throughout the process , you will get even better results . Stay tuned to find out what that is on today's QuickWits . 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 .

Philip Pape 0:54

A long time client of mine recently called me out In response to one of my checking videos to her . We do weekly check-ins and there's a few different ways I do that . The most common is over a video that I send to the client . She called me out because we work really well together . We've made a lot of progress , but I was not answering a specific question or area that she had brought up over the last few check-ins , I hadn't done it because it hadn't been a focus with us before . All of a sudden , it was starting to become an issue . I had my blinders on . Let's just say , just to be honest , it didn't seem that important to me . Based on her history , I wanted to put together this episode to talk about when you're working with a coach , having clear communication , just like she did , and expressing what she needed , what her goals were today , because your goals can change and evolve and how you can get the most out of a coaching relationship by taking ownership as the client . Now I'm not blaming my client at all . In fact , this example is where she brought something up . I was missing it as her coach and now we're able to have a more fruitful relationship going together because we are human beings . We can't read minds . Any successful partnership it thrives on open , honest communication . I'm happy to share this transparently here on this podcast . So I'm not perfect , but I am open to listening and being empathetic and working with you to understand what you want , what your goals are , your struggles , even your apprehensions along the way . But if you can also do that actively , early and often especially from right on day one , even before you start beginning and set those expectations up front , it will allow the coach to personalize your guidance even more going forward .

Philip Pape 2:41

A coach , again , isn't a mind reader . They do need your input and a good coach will ask for that input in different ways . In fact , when I hear from a client that they feel like I haven't heard something that they mentioned , I immediately send them a video . I look at my process . Where can I improve ? Where can I make it that I wouldn't miss something like that in the future ? We all go through this in trying to improve our process , but whether from your perspective as a client , whether it's your nutrition plan , your workouts , how you're motivated , how your life is changing . In this client's particular case , her life situation changed and it wasn't clear to me that that had happened , but she was hinting at it constantly during her check-in . Then , finally , we were able to bring it out in the open with a conversation .

Philip Pape 3:29

Don't forget to provide feedback to your coach . If something isn't working for you , just say it out loud so that your coach can tweak their approach and ensure you're on the right path , because constructive feedback is a two-way street . I don't remember the name of the book , but there was a great book I read that was about feedback how the person receiving the feedback is going to have a better experience by asking for the right type of feedback , whether it's coaching or praise , or mentorship or constructive feedback . Lastly , be receptive to what your coach says . While it's important to , of course , voice your needs , also trust their expertise . That's the whole point of working with a coach for many of you , in that you may not know the best path forward . You may have a lot of information and misinformation , but you may not know they might offer perspectives or suggestions that you hadn't considered .

Philip Pape 4:22

If you're working with a coach , make your voice heard . Your goals , your feedback , your questions they're all pivotal for a successful coaching journey . This is a two-way street , but for me , as a coach , I want to be empathetic . I want to help you bring out the best in you and your courage and help you get the most out of your coaching experience and also continue to improve and provide a better experience going forward . Always speak up and stay focused . At the same time , be honest with your coach . Your coach should definitely be honest with you and be very responsive to what you say and then keep pushing toward those goals . 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 .