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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: 12 Fat Loss Roadblocks

February 26, 2024 • Philip Pape, Nutrition Coach & Physique Engineer

0:00 | 4:05

Struggling with fat loss can feel like a solo journey through a maze with no exit in sight, but what if you had a map and TWO companions to guide you through?

Announcing an exciting FIRST for the podcast that you're going to love...on today's Quick Wits.

Prepare to learn why some breeze through their fat loss journey while others hit wall after wall, and how understanding the nuances between fat and weight loss can make all the difference.

Listen to the episode and then...

The Power of Progress hosted by Scott Friedman (follow it now!)

...and if you missed it...

If you want to build as much muscle as possible without wasting time, join our upcoming free LIVE training on Friday March 1 (link below).

Even if you can't go live, you'll get the replay and bonus 🎁 Muscle-Building Nutrition Blueprint.

👉 Sign up for "How I Added 10 More Pounds of Muscle at the Age of 43" on Friday March 1 and get your free bonuses (even if you can't attend live)

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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

If you are wondering why you have trouble losing fat , losing weight , where those plateaus come from , what you can do about it , we've got 12 reasons why stick around for today's quick wits . Welcome to the Wits and Weights podcast . I'm your host , philip 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 . Feel and cover 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 . Alright , everybody . That teaser was definitely a tease because the 12 reasons why you can't lose weight are not going to be revealed in today's episode . Sorry to say , but we do have something very special for you tomorrow . So this is a teaser for tomorrow's episode , which is the very first co-hosted episode we've ever done on the Wits and Weights podcast . It is co-hosted with my friend colleague , fellow podcaster , all around great guy , scott Friedman of the Power of Progress podcast . I'm going to include a link in the show notes if you want to follow his podcast ahead of time . Both of our episodes are going to be dropped the same day into both feeds , so I'm not asking you necessarily to watch it , to listen to it twice on both , but you can listen to half on one , half on the other . At the very minimum , go , follow both shows so you can catch the other episodes .

Philip Pape 1:30

Scott is very much into the mindset of fitness . He has lots of great lessons and proverbs and tactics , strategies . He comes from a very deep emotional and practical place both sides when it comes to understanding the mind's contribution here to unlocking your fitness journey . And we cover a lot in this episode . It's a good , solid , well over one hour episode epic where we go back and forth on all the reasons why you struggle to lose fat and other people seem to not have that problem Everything from what are the differences between fat and weight loss to the pitfalls ahead when you get into a fat loss phase restrictive versus flexible dieting , being too aggressive , not being aggressive enough , how to manage hunger , how to manage movement , how to manage training , on and on . We did so many things very practical , full of stories , full of anecdotes , full of client examples , full of all the things that you need to come away with tons and tons of takeaways and value and make progress yourself . So if that sounds exciting to you definitely .

Philip Pape 2:38

Follow Wits and Weights right now on your app . Go follow the Power of Progress . You'll have your choice . Maybe you want to flip a coin and decide which one you're listening to and on , but I will include the link in the show notes for this quick Wits episode to find Scott's show . That's the Power of Progress with Scott Friedman .

Philip Pape 2:56

Tomorrow the episode comes out . It's going to be epic and the title is why you Can't Lose Weight While Others See Great Results . Look for that episode in your feed tomorrow , february 27 , 2024 , or , if you're listening to this quick Wits later , it's already there . So enjoy the benefits of time travel and go look for episode 150 on the Wits and Weights podcast or the February 27 episode on the Power of Progress . 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 .