Can THIS Natural Sweetener Reduce Belly Fat? Artwork

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

All Episodes

Wits & Weights | Strength Training & Fat Loss Over 40

Can THIS Natural Sweetener Reduce Belly Fat?

December 01, 2024 • Nutrition Science Daily

0:00 | 4:44

This is an early release of Episode 1 of Nutrition Science Daily, a brand new 5-minute daily morning podcast from Wits & Weights delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET.

Follow now to get the first 5 episodes THIS WEEK!

--

Is maple syrup the ultimate sweetener?

New research suggests that swapping refined sugar for pure maple syrup may lower blood sugar, reduce abdominal fat, improve gut health, and even support heart health.

In this episode, Philip (⁠@witsandweights⁠) explores what the science says, how to use maple syrup in a balanced diet, and what to keep in mind about natural sweeteners.

Later this week:

Can vitamin D and calcium lower blood pressure in older adults?
Can omega-3 and omega-6 fats lower cancer risk?
Why beans are the trendy new protein
Does an 8 hour eating window (intermittent fasting) increase weight loss?

Follow and listen to Nutrition Science Daily on Apple Podcasts, Spotify, Amazon Music, or wherever you get your podcasts.

💪 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 0:01

From Wits and Weights . I'm Philip Pape , and this is Nutrition Science Daily , bringing you the latest in nutrition , fat loss and health science , all in under five minutes . Today is our very first episode , and we are talking about maple syrup . Why not start on a sweet note ? Maple syrup , the stuff you drizzle on pancakes or , as I love , my wife's oatmeal waffles . It might be more than just a sugary treat , because new research suggests it could have surprising health benefits . But does this mean it's the ultimate sweetener ? Let's dive in .

Philip Pape 0:33

Researchers from Laval University in Quebec recently studied the effects of replacing refined sugar with pure maple syrup . Their findings are fascinating , because participants who swapped out refined sugar saw improvements in blood sugar control , lower blood pressure , reduced abdominal fat and even enhanced gut health . So what makes maple syrup different from other sweeteners ? The secret lies in its natural polyphenols . These are plant compounds and they act as antioxidants . They reduce inflammation . They help regulate blood sugar . They also seem to support the growth of beneficial gut bacteria , which is a huge win all around for overall health , especially if you love that maple syrup which we do up here in New England . What's also interesting is that this isn't just about maple syrup being quote unquote natural . Unlike refined sugar , it retains nutrients like manganese and zinc , which play a role in immune health and metabolism , but and this is important it's still a source of sugar and calories , and you will find that on this show we do not demonize any particular food . We don't call out foods as good or bad . There is really no such thing as a superfood . Any food can work for you in the right context , and it depends on the context . We'll be getting into that in future episodes .

Philip Pape 1:49

Now here's something to think about . This study highlights the potential for making smarter choices about your sweeteners . You can still have sweeteners , obviously , but it doesn't mean you should start pouring maple syrup over every meal just because it might be quote-unquote good for you which , again , we are not going to use those labels . And a tablespoon of maple syrup , if you track , it , has about 50 calories and that can add up quickly if you're not mindful about it . It also doesn't mean that other sweeteners are quote unquote bad . In fact , a lot of the debate around sweeteners comes down to how much and how often you're using them , and we're probably going to address artificial sweeteners in the future as well , which again get demonized , probably beyond what are deserved , whether it's honey , agave or even just plain added sugar .

Philip Pape 2:34

The real issue , as always , is overconsumption , not the sweetener itself . There's always a toxic level of almost anything , including water , and so let's not demonize sweeteners individually . But maple syrup itself does offer a nice balance . It is less processed than refined sugar and it provides some health benefits while still delivering that delicious sweetness we crave . So how can you use maple syrup in a way that aligns with your health goals ?

Philip Pape 3:01

Here are a few ideas . Number one you can add a teaspoon to your morning oatmeal or overnight oats for some flavor without too much of a sugar spike . You can use it as a natural sweetener in salad dressings . Mix it with olive oil , lemon juice and mustard and you have a tangy , slightly sweet vinaigrette . You can drizzle it sparingly over plain Greek yogurt or cottage cheese and balance the protein with a hint of sweetness , and I'm sure you can think of more . All of these options let you enjoy maple syrup without over-consuming , keeping your overall calorie intake in check as well .

Philip Pape 3:32

One more thing to keep in mind while this research is promising , it is just one piece of the overall context . The healthiest diet is the one that prioritizes variety , balance and nutrient-dense whole foods . Maple syrup might be a better choice than refined sugar in some cases , but it's no substitute for building that strong foundation of nutrition , habits and balance . If this episode gave you a new perspective on sweeteners , definitely follow the show so you get the daily drop , and also check out my main podcast , wits and Weights , where I dive deeper into topics like fat loss , muscle building and sustainable nutrition . Follow this show wherever you listen to podcasts and share this episode with someone who loves breakfast as much as you do . Tomorrow we're exploring how vitamin D might help older adults lower blood pressure . Tune in for another five-minute science-packed episode of Nutrition Science Daily . See you then .