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Wits & Weights | Strength Training & Fat Loss Over 40

Strength training and fat loss for men and women over 40 is the foundation of this show. 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. For skeptics of the fitness industry who are tired of following the rules and still not seeing results.

If you've been lifting weights, tracking macros, and doing "all the right things" but your body composition hasn't changed, 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 Training & Fat Loss Over 40

Quick Wits: Food Abundance and The Positive, Nurturing Act of Eating

March 25, 2024 • Philip Pape, Nutrition Coach & Physique Engineer

0:00 | 5:15

Don't eat this, don't eat that. Are you sick and tired of all the don'ts when it comes to diet? All the no's and the can't's and the bad's?

We're getting rid of all of that. We're going to flip things around and explore additive nutrition. This is a liberating, freeing approach to focusing on what to ADD IN your diet rather than what to cut out...on today's Quick Wits.

Wave goodbye to the tyranny of dietary restriction and say hello to a life of nutritional abundance. This episode is your ticket to embracing additive nutrition, a joyous pivot from what you 'can't have' to what you 'can add' to enhance your health and vitality. You will learn about a perspective on eating that celebrates the diversity of foods that can enrich your meals and your life.

Today, we're all about enriching your plate with the essentials our bodies crave, from proteins that repair and build muscle, to fibers that bolster our digestive health. It's not just about the food; it's about cultivating a positive relationship with eating, acknowledging it as a nurturing act rather than a source of guilt. Let's revolutionize the way we think about meals, focusing on the satiating power of nutritious choices to naturally replace those less beneficial eats. Join me, and let's transform not just our diets, but our approach to food as the nourishing fuel propelling us toward our goals.

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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 - 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! 🙏

Philip Pape 0:00

Don't eat this , don't eat that , I can't have this . Are you sick and tired of all the don'ts when it comes to diet ? All the no's and the cants and the bads ? We're gonna get rid of all of that . We're gonna flip things around and explore additive nutrition . This is a liberating , freeing approach . Focus on what to add into your diet rather than what to cut out .

Philip Pape 0:23

Welcome to the Whits 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 . Welcome to another Quick Whits , and today we are shifting your mindset yet again .

Philip Pape 0:54

Even though we are talking about nutrition , it's about how we think about nutrition , using a for some refreshing concept called additive nutrition , where we focus on abundance rather than scarcity rather than restriction , and the principle is very simple yet profound by prioritizing , including beneficial foods in our diet , beneficial being things that you need and want that align with your goals . Think about protein for muscle repair and growth , fiber for digestive health , micronutrients , vitamins and minerals for your overall well-being , carbs for building muscle as well and for energy and recovery . All of those things , adding in the things that you want and need , we naturally begin to edge out or crowd out the we'll call it less nutritious options , the things that don't serve you as well . So this is a positive approach . This concentrates on the wealth and diversity of foods out there that can enhance our health , rather than dwelling on any particular food we quote unquote should avoid , because anyone who follows my stuff knows that I am not against any food in a vacuum . If 10 or 20% of your diets is filled with whatever the heck you want because you love eating those things , you're probably okay , because the other 80% is where it's gonna have a major impact on your health and results , and so that's where we encourage adding things in . We encourage a richer , more varied diet and we eliminate any sense of deprivation that comes with these strict , restrictive diets , which then causes us to binge , causes us to crave , causes us to emotionally eat .

Philip Pape 2:37

We want to build meals around what we know our bodies need , and those are often the lean proteins , the grains , the fruits , the vegetables , the healthy fats . It's not going to include things that don't serve you , like if you have an atrogen or intolerance , for example , or if you don't enjoy eating something , why would you include that in there ? But if something does serve you and supports your physical goals and your mental and emotional health , because you're removing the guilt often associated with eating and you're simply adding in the things that you want to need , things start to align really nicely right , and the beauty of additive nutrition extends beyond food choice . That's what I mentioned . It's a mindset thing . This is an approach that gives you a deep connection with eating as a positive , nurturing act . We talk about fuel , we talk about nourishment . That is what it's about . It allows us to celebrate food's role in our lives . We have to eat every day , like every single human on the planet has to eat , and so don't . We want that to be a positive experience . We want to honor food as the fuel that powers our ambitions right . Our ambitions for personal and physical growth , whether that's athletic performance , body composition , living a healthier life , all of those things .

Philip Pape 3:53

So the next time you plan a meal , I want you to be very intentional . Ask yourself what can I add to nourish and satisfy me ? What can I add to nourish and satisfy me . Don't worry about what you're cutting out . Just add in something . For a lot of people , this is simply adding in protein . Think about a meal during the day where you don't have very much protein and now add in the protein . Embrace the abundance of choices that you have . Watch how the mindset shift that comes along leads to a healthier , happier mental state as well . And until next time , remember that nutrition is not about eating less . It's about eating right for you . 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 .