Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40

Should you train through soreness or will that hinder your progress?The question we're answering is:"I’m wondering what happens if I’m still sore from a previous workout on a day I’m scheduled to train. For context – I am training 3 days a week (full body) with dumbbells at home (not ideal but making the best with what I have available to me at the moment). I’ve been training for approx. 3 months and I’m using different methods to keep progressing (increased reps/sets, tempo, shorter rest times), and I’m definitely getting stronger. Recently I got my hands on some slightly heavier dumbbells (going up from 2 x 12.5kg to 2 x 15kg). With the increase in weight I have had some muscle soreness.My question is, if I trained on Monday and I’m still experiencing some ‘soreness’ on Wednesday, do I just train anyway as per my programming, or is it best to wait another day to let my muscles recover? How important is it to consider soreness vs recovery? Will I hinder progress if I train when still sore? I’m not talking major/can’t move properly pain, but more like an “oooh yeah I feel that” kind of pain. I hope that makes sense!"Find out in today's Weekend Q&A bonus episode.---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

What are the simple lifestyle adjustments that can have a profound impact on your fitness and well-being?In today’s episode, Philip (@witsandweights) is joined by Rebecca Whitman, an International best-selling author and top-ranked podcast host. Rebecca shares her philosophy of the 7 Pillars of Abundance, challenging you to rethink how to balance your life, emphasizing the physical abundance pillar. From her unique approach to her personal morning routine, you will learn how to embrace abundance, build resilience, and reshape your self-identity to harness your full potential.Rebecca is a graduate of Princeton University with honors. She was awarded Life Coach of the Year and Empowered Woman of the Year by the International Association of Top Professionals. She was named one of the Top 7 Entrepreneurs to Watch in 2023 by “LA Weekly” magazine. She is also the host of the top 1% podcast, "The Balanced, Beautiful, and Abundant Show,” which won the Positive Change Award.Rebecca, also known as the Magnetic Abundance Mentor, helps people find a harmonious balance among the seven pillars, unlocking more joy and freedom in their lives. She has transformed the lives of many women from burned out to balanced, beautiful, and abundant, including mentoring them to leave toxic relationships and magnetize their soul mates. She also created the 6 Figure Side Hustle program, helping women exit from unfulfilling jobs to a profitable purpose.Today, you’ll learn all about:2:31 Journey from scarcity to abundance5:17 The 7 pillars of abundance10:11 Priority or hierarchal order of the pillars15:41 The HNM philosophy: hydration, nutrition, movement, and meditation24:43 Your morning routine30:18 Active mind syndrome32:55 "Stacking" practices for different pillars of abundance36:28 25-year break from tennis40:10 Impact of other pillars on overall health and well-being44:20 Building resilience against life's obstacles47:31 Where to find Rebecca48:47 OutroEpisode Resources:Journal Your Way to AbundanceFun events – Elegant Warrior TrainingWebsite: rebeccaelizabethwhitman.comIG: @rebeccaewhitman💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Are you ready to build a chest that commands attention?Philip (@witsandweights) reveals his 4 go-to exercises for a sculpted, powerful chest in this special Lifting for Muscle Series of Quick Wits!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

How do you transition out of a dieting phase to maintain your results? Do you keep cycling between cutting and bulking? Or can you live at maintenance for a while, and if so, how do you do it effectively?In this episode, Philip (@witsandweights) shares a proven blueprint to effortlessly transition out of a fat loss phase or an intense cut into a sustainable maintenance phase so you can recover from the deficit as quickly as possible, optimize your performance without going to extremes, and lock in your hard-earned lean physique year-round. Maintenance is a critical but often overlooked fitness phase, especially when transitioning from a fat-loss period. Even though cuts and bulks are often emphasized for those going after body composition changes, sometimes living at maintenance is the best option to sustain an optimal physique and performance level that has already been achieved. Maintenance allows for metabolic recovery from a calorie deficit. Athletes who rely on a particular strength-to-weight ratio should avoid the extreme changes that come with cuts and bulks, and sustaining an ideal physique year-round provides its form of consistency.Today, you’ll learn all about:3:07 What inspired this episode7:21 What is maintenance, and why is it important?10:16 Psychological shift to maintenance16:06 The physiology of maintenance20:19 Setting calories and macros for maintenance24:32 Jumping to your maintenance calories 27:41 Weekly adjustments31:53 Structuring your nutrition around your workout35:01 Two advanced strategies38:44 Five common pitfalls during maintenance49:34 Outro Episode Resources:Free Rapid Fat Loss GuideMacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)Ep 96: Why Reverse Dieting Doesn't Work Like You Think (and What to Do Instead)Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)Ep 126: More Carbs, More Muscle (Why Low-Carb and Keto Are Keeping You Skinny Fat)💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Do you ever feel like you're getting wiped out, burned out, or it's difficult to recover from very intense, very heavy workouts? How can you get the most out of your workouts without burning out?Philip (@witsandweights) dives into Dr Mike Israetel's stimulus-to-fatigue ratio (SFR) concept, which is all about smart training for optimal gains, on today's Quick Wits.Unleash the full potential of your workouts without succumbing to exhaustion! This episode is your ticket to understanding how to select exercises that offer the biggest bang for your muscle-building buck while minimizing the toll on your body. As we age, our recovery abilities may wane, but that doesn't mean our progress must. Join us as we dissect this critical strategy for enduring success in your fitness journey.If you're looking to optimize your workouts for strength, endurance, and longevity, tune in and learn how to strike that perfect balance between stimulus and fatigue, no matter what age you are. Stay strong and smart with your training, and let this episode be the guide to your physical self-mastery.---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

How do you know if you're lifting heavy enough to build muscle?Find out in today's Weekend Q&A bonus episode.---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Did you know that testosterone plays an important role in women's health? Are you curious about how hormones can help you achieve lasting weight loss? In today’s episode, Philip (@witsandweights) welcomes back Karen Martel, a Certified Hormone Specialist and Transformational Nutrition Coach who has helped many women find new vibrancy through hormone awareness and optimization, especially throughout the peri- and post-menopause phases.The last time Karen was on the show, way back in Episode 31, where listeners can also get her full backstory, Philip and Karen unpacked the complexities of hormones and weight loss during perimenopause. Karen is here today to uncover the truth about testosterone for women. You will learn the role of testosterone in women’s health and vitality, who might benefit from testosterone therapy, common questions related to benefits, safety, and dosage, and where all this is headed into the future.Today you’ll learn all about:2:36 Testosterone’s role in women’s health7:24 Debunking myths about testosterone in women9:02 DHEA, adrenal health, stress/cortisol11:38 Criteria for testosterone supplementation/treatment17:44 When women should test for testosterone levels23:01 Role in weight management during menopause28:47 Integrating testosterone in holistic hormone therapy34:49 Benefits for aging/vitality46:07 Side effects and dosing of TRT47:40 Long-term use and the future of TRT50:03 One question you wish I had asked53:26 How to connect with Karen55:32 OutroEpisode resources:Ep 31: Hormones and Weight Loss During Perimenopause with Karen MartelThe Hormone Solution PodcastWebsite: karenmartel.com/ Instagram: @karenmartelhormones Facebook: https://www.facebook.com/karenmartelhormones 💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

If you want a stronger, more-defined back, tune in as Philip (@witsandweights) reveals his top 4 favorite lifts for building a powerful back.This is the first in a weekly series of Quick Wits devoted to Philip's favorite lifts for each body part and muscle group.Follow the show in your podcast app to get the other episodes in this Lifting for Muscle Series!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Are you struggling to achieve your health and fitness goals despite following your diet and exercise routine? Do you feel like something is holding you back? Happy New Year! In this first episode of 2024, Philip (@witsandweights) talks about stress, its impact on health and fitness goals, and how to reduce or cope with it effectively. He gives a lot of attention to nutrition, training, and even sleep, and he talks about how sometimes stress can be the hidden barrier to unlocking a higher metabolism, more effortless fat loss, increased energy, and better health. Philip dives into practical, evidence-based strategies to identify and mitigate stress in the context of both physical and mental health.Philip also created a free Stress Solution Guide to accompany this episode that you can download at witsandweights.com/free or click here for direct access.Today you’ll learn all about:3:19 Recent 5-star reviews on the podcast6:31 What is stress?11:08 Acute vs. chronic stress12:54 What creates more stress14:41 The effects of stress18:55 The physiology of the stress response21:20 Pick one thing23:18 Self-therapy24:54 Social connection25:39 Spending time in nature or outdoors26:16 Planning or organizing27:07 Optimizing nutrition and training30:27 Ideas on managing stress from the community 38:52 More stress management ideas43:53 OutroEpisode resources:Free Stress Solution GuideMindfulness Special: Relaxing Guided Session to Manage Stress and Anxiety with Allen FriedmanShoutout to the Sam Miller Science podcast (inspiration for episode)💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

New Year, new you! Are you tired of the same old approach every year, those New Year's resolutions that quickly vanish by February?Philip (@witsandweights) takes a different approach called the anti-resolution resolution. We're going to kick tradition to the curb together on today's Quick Wits.Say goodbye to the same old New Year's resolutions that fizzle out before Valentine's chocolates hit the shelves. This episode of Wits and Weights is all about the anti-resolution resolution—a call to arms for making this year count with goals that are as concrete as they are thrilling. Learn how to set targets that are not just specific but audaciously attainable, whether you're looking to crush a personal record in the gym or become a high-protein meal planning wizard. We'll explore the additive approach to habits by making small, pivotal changes that lead to massive gains.Transform your approach to New Year's goal-setting with actionable, flexible steps that accommodate life's curveballs and keep you on track toward success. Learn how to create resolutions that are measurable, realistic, and designed to stretch your limits without snapping your willpower. We'll discuss how to pivot with purpose and carve out a path to physical self-mastery that's built to last so you can experience a year of tangible, hard-earned progress!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

(This is a re-run of Ep 69. Originally aired on May 12, 2023.)Today, I answer a common question many people have when starting their fitness journey: What should you do first to get results on your body recomposition? Should you focus on losing fat, building muscle, or doing both at the same time?I discuss seven common scenarios and share a 6-12 month plan for each scenario. You can choose the best approach based on your goals, starting point, and personal preferences. Plus, I'll share some common mistakes people make when pursuing their fitness goals, so you can avoid them and stay on track. I also recommend an app that is particularly helpful for tracking your macros, making it easier to manage your nutrition goals.Today you’ll learn all about:Six to ten weeks maintenance phase, establishing your habitsCommon mistakesScenario 1: You need to lose 10-20 LbsScenario 2: You need to lose 20-40 LbsScenario 3: You need to lose 40-50-60 Lbs or moreScenario 4: You're at the lower end of skinny-fatScenario 5: You're untrained and leanScenario 6: You're trained and leanScenario 7: You're trained and hitting the upper limit of your body fatEpisode resources:Ep 25: Lose 30 Pounds (or More) the Right Way and Keep it OffDownload the MacroFactor app to stay on track with your diet and achieve your fitness goals. Extend your free trial using the code WITSANDWEIGHTS.💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

As we close out the year, enjoy this surprise bonus episode!Change your mind through your body with this relaxing session using alternate nostril breathing, led by mindfulness expert Allan Friedman, who walks you through a simple technique that will help you relax in less than 10 minutes.Allan explains the science and physiology behind it (the vagus nerve) and then walks us through how to perform alternate nostril breathing!Episode resources:Join our free and very active Facebook community to watch the video of this session or to connect with Allan!💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

(This is a re-run of Ep 40. Originally aired on January 10, 2023) Whether you're trying to lose extra weight, switch to a fat loss phase after building muscle, get lifestyle lean, or finally achieve success with your new year’s resolution, this episode will help you get there. You will learn everything you need to know about fat loss so you can lose the weight and keep it off sustainably, efficiently, and in a way that actually improves how you look and feel for the long term. This is NOT a “rapid weight loss” prescription. This is a “fat loss for life” approach that I use with clients that you can use on your own with a little bit of knowledge, practice, and accountability. Today you’ll learn all about:The 3 principles that make fat loss possible, easier, and maintainableThe most important behavior to maintain muscle during fat lossWhich macro is the "body composition" macro and how much you needWhat data to collect to maximize your results and consistencyWhat to do before you actually start a calorie deficitHow fast you can and should lose weightThe most important consideration when selecting foods during a fat loss phaseThe easiest way to boost your metabolism during fat lossWhat you're doing TOO MUCH of, and what to do insteadThe simplest way to reduce overall stress and also belly fat!How to avoid diet fatigueEpisode resources:Download the MacroFactor app (use affiliate code WITSANDWEIGHTS to extend your trial by an extra week)💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

How can the spirit of adventure revitalize your fitness journey? What concepts help you overcome common hurdles to staying consistent with your fitness goals?In this episode, Philip (@witsandweights) talks with Kelly Howard, a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. Learn how the spirit of adventure can revitalize your fitness journey. You will learn how to overcome common hurdles to staying consistent with your fitness goals. The show explores the concepts of a ‘Fitness North Star,’ ‘Layered Accountability,’ and external vs. internal motivation. You can expect to expand your comfort zone, reignite your passion for fitness, and embrace a sense of fun and adventure.Kelly has helped thousands of women prioritize their fitness for over 25 years to feel great and have more fun in this second half of life. She invites women to adventure out of their comfort zones by trying new experiences they may have only imagined. Kelly’s Fit is Freedom podcast, coaching, online courses, and retreats change lives daily. She currently calls Houston, Texas, home but can often be found kayaking rivers and traveling trails worldwide.Today, you’ll learn all about:2:07 What adventure means3:51 Overcoming struggles with staying consistent7:22 Create a schedule and aim for 80 percent9:17 Finding and following your Fitness North Star15:14 Building and using layered accountability18:54 Where does community fit into the layer23:22 Expanding comfort zones with new fitness activities25:46 Making fitness fun and adventurous27:55 Setting exciting fitness goals for the future29:59 How adventure shapes fitness goals 32:00 Expanding comfort zones with new fitness activities35:09 Where the fun and positivity fit in39:35 One question Kelly wished Philip had asked40:33 Where to find Kelly40:58 OutroEpisode resources:Website: https://fitisfreedom.com/ Get a FREE digital copy of Kelly’s new book FIT: Active & Ageless for Life 💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

What if you could jump right back into your workout routine after a break, with no loss of progress or strength? Well, the good news is, you can! But how do you jump back into your routine without missing a beat? Let's talk about getting back to lifting and a straightforward strategy for maintaining the momentum of your program, even after a vacation or illness has kept you away...in today's episode of Quick Wits!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Today, Philip (@witsandweights) tells a story about a little elf named Tinsel, to whom many of you may relate. As a father of two young daughters, he has learned how powerful stories can be to inspire us — sometimes just when we need to hear it. So sit back, relax with a cup of hot cocoa and even your favorite holiday treat, and enjoy the tale of The Elf Who Wanted to Improve His Health (and Get Jacked) - A Heartwarming Holiday Story.Today you’ll learn all about:1:55 Spotify numbers of the podcast4:05 A holiday story11:29 Outro💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Does excess protein in a meal just turn into sugar or get stored as fat?Let's bust some myths and get to the truth about single-meal protein consumption in today's episode of Quick Wits.Ever pondered over the fate of 'too much' protein in your meal? Does it morph into sugar, or does it become fat? Today, we dive into the intricacies of protein metabolism, debunking myths and unearthing the truth about single meal protein consumption. This episode eyes the role of muscle protein synthesis, nutrient storage, and bodily functions in protein conversion. We also explore gluconeogenesis and its role in turning the building blocks of protein into glucose.Is it really about how much protein you consume in one sitting? Or is it more about your total daily intake, the type of protein you eat, and your activity levels? Let's break it down and figure out why you shouldn't worry about an occasional high-protein meal but instead focus on maintaining balanced nutrition throughout your day. We'll also discuss how the body uses excess protein for energy, other bodily functions, and storage. Join us as we unlock the secrets of physical self-mastery, metabolism, and nutrition optimization.---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Are you ready to unlock the secrets of bodybuilding? Do you know the most effective way to build muscle mass? What is the most common mistake people make when trying to build muscle?Philip (@witsandweights) is thrilled to have the incredible Andy Baker back with him today. They discussed Andy’s programming philosophy, strength training for the elderly, coaching principles, and lifting techniques during his previous appearance on episode 60.Andy, a renowned strength coach, co-author of Practical Programming and The Barbell Prescription, and Baker Barbell Podcast host, owns Kingwood Strength and Conditioning in Texas. His three programming tracks in the online Baker Barbell Club include a bodybuilding track that Philip is running for the final three months of his building phase and plans to continue into a fat loss phase. Philip and Andy thought it would be fun today to talk about bodybuilding, not the big B competitive physique sport but the little b method of hypertrophy-oriented bodybuilding-style training for aesthetic muscle development to improve one’s physique.They talk about bro splits, the top-set/backoff-set approach, intensity and frequency, the interplay between hypertrophy and strength, and some of the techniques and philosophy behind this training style.__________Click here to apply for coaching!__________Today you’ll learn all about:(2:30) Why bodybuilding(10:08) Muscle mass, motor recruitment, and intermuscular efficiency(13:11) Advantage of having lower body fat(26:42) Five-day full-body program(32:56) Why Andy is running this program(43:08) Tweaks for women or someone with weaker legs(46:22) How to modify the exercise to focus on body parts(50:25) The six-day program(51:45) The split and top-set/backoff-set(1:09:14) The mind-muscle connection for a new lifter(1:19:25) Common mistakes(1:28:50) Six-week progression(1:45:26) Where to find Andy(1:46:06) OutroEpisode resources:Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy BakerAndy’s website: www.AndyBaker.comIG - @bakerbarbell💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Feel the burn! Get a pump! This is not just gym lingo but backed by science. We're talking about the mind-muscle connection on today's Quick Wits.What if I told you that by focusing on the mind-muscle connection, you could maximize gains, achieve better efficiency, and push your body to its peak performance? Learn how this conscious engagement during training can lead to more effective results and a deeper understanding of your body's capabilities.Are you ready to let your mind lead your gains?---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Are you trying to gain muscle but still struggling despite being (or thinking you're in) in a calorie surplus?Today we are tackling the hardgainer's dilemma: How do you eat enough to build enough muscle without putting on too much fat when you have an overactive metabolism, whacked-out hunger cues, and potentially years of trying to build without success?Hardgainers can indeed create the conditions for muscle growth and overcome their genetic limitations. They can make impressive gains that they never thought possible.__________Click here to apply for coaching!__________Today you’ll learn all about:(2:04) What is a hardgainer?(5:21) Strategic nutrition and training plan for muscle gain(6:54) Metabolic adaptation(9:25) Mental obstacles(12:19) Four practical positive mindset shifts(18:48) Consuming more calories than you burn(20:16) Strategies to stay in the surplus(30:08) Training for hardgainers(36:47) OutroEpisode resources:MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

"I'm so busy". "I don't have time." "I can't be consistent with my diet." "I just can't get motivated."Sound familiar? These are just EXCUSES...and every excuse is really a solvable problem.Today we dismantle the self-imposed barriers that keep us from attaining physical self-mastery. We reveal how 'lack of time', diet inconsistencies, and lack of motivation are not immovable roadblocks but rather solvable problems. We emphasize the power of perspective, the importance of flexibility in dieting, and the magic of discipline that may just be the secret ingredients needed for consistent and significant progress.Let's dive in!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Are you an avid podcast listener who binges on shows but struggles to integrate the information actively into your life? In this episode, we have back on the show—for a record third time— Mr. Carl J. Berryman, the host of the Inspired by Impact podcast and one of my closest brothers from another mother. Carl had me on, along with Paul Salter, on his show, and we discussed the very important concept of INTENTIONALITY—of being intentional, deliberate, and directive with your actions after you hear something notable, helpful, inspirational, or profound in some way.How are you using all this content you consume? If you're a podcast listener like me, you've probably binged shows, even Wits & Weights, which I'm happy for, but are you actively applying that information to your life? Carl listens to this program and is an expert at implementing information, and he will demonstrate the Mental Muscle Up (MMU) approach to show you how to accomplish this yourself. All I ask is that you attempt it in this episode.__________Click here to apply for coaching!__________Today you’ll learn all about:(3:32) Importance of being more than a passive content consumer(5:50) Role of intentionality in daily life(8:25) How Carl curates what he listens to(11:58) Process for active improvement from passive listening(13:36) Applying and refining the MMU process to Wits & Weights episodes(34:09) Unexpected actions resulting from podcast listening(35:51) Advice for those overwhelmed by information without change(37:34) Managing and prioritizing content takeaways(40:27) Accountability in the MMU process and involving others(48:18) Examples of behavior or mindset changes from podcast takeaways(52:53) Learning from unsuccessful podcast takeaway implementations(54:54) Aligning actions with core values and avoiding reactionary changes(1:02:12) Carl's biggest regret with his health and fitness(1:07:34) OutroEpisode resources:The Brotherhood Bootcamp Training Manual (free digital copy)Inspired by Impact – A Podcast for MenIG: @ignitetheimpact💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Today, we're talking about a non-negotiable trait every lifter needs to cultivate: assertiveness in the gym.It's not just about etiquette; it's about safety, efficiency, and respect—both for yourself and for others.Tune into today's Quick Wits to learn how!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Are you ready with your gifts for this holiday season? Whether you’re shopping for a fitness enthusiast or someone just starting their fitness journey, I have you covered. Today, I’m answering a question I get all the time about what equipment is most useful in your gym bag or your home gym, so rather than focus on the big stuff like a power rack or barbell, I put together a budget-friendly list for you just in time for the holidays or any occasion where you’re looking for a gym-related gift or toy to buy.Stick around for the entire episode because I might have one bonus idea near the end.Also, I’m not including affiliate links or anything like that because this is more about the equipment itself, the benefits, and how and why you’d use them. But if you want to know what I use in the gym or ideas for you or someone you like, just hit me up on IG @witsandweights or by email at [email protected].__________Click here to apply for coaching!__________Today you’ll learn all about:(2:58) Dip belt (dips, calf-raises, belt squats)(5:32) Lifting straps (deadlifts, rows, shrugs, pull-ups)(9:38) Any power rack attachments [multiple in one](14:21) 12” box for box squats, step-ups, and others(16:27) Microplates (BB and DB types)(19:19) Deadlift jack(21:15) Wrist wraps (wear them properly!)(24:15) BONUS(26:59) OutroEpisode resources:Say hi to Philip on IG @witsandweightsEmail at [email protected]💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Is procrastination holding you back from achieving everything you want?It might be due to one of these 4 unmet needs.Procrastination isn't just a time management issue; it's an emotional one. In today's episode, we take a deep look into the four unmet needs that often lead to procrastination: being overwhelmed by complex tasks, fear of not being good enough, paralysis by analysis, and the need for perfection. Listen to today's Quick Wits to find out how to overcome them and reclaim control over your time!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Are you struggling to achieve your fat loss goals? You might be making one of these common mistakes!Today, we will go over why females should think twice before jumping right into a fat loss phase, the 5 most common fat loss mistakes women make, and how to set yourself up for a successful, healthy, and sustainable fat loss phase.Two-thirds of my clients are female, and most of them are over 35, putting them squarely in the peri- and post-menopause phases where hormones become an even more sensitive factor during fat loss, though it doesn’t have to be a deal-breaker.I wanted to create this episode to focus specifically on aspects like low energy availability, carbs, and even the discomfort of change that comes up most frequently with my female clients and listeners.You can grab my totally free guide called “FEMALE FAT LOSS” now available HERE or at witsandweights.com/free. It’s a nicely organized summary of all the topics discussed on today’s show as a reminder of what’s important, mistakes to avoid, and how to approach successful fat loss.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:47] Low energy availability[8:01] Training fasted[12:28] The 5 nutrition mistakes women make before a fat loss phase[26:06] How to have a successful fat loss phase[42:55] Hormonal imbalances can cause fat loss plateaus[45:34] Proper food tracking[49:19] Get a coach or join the community [53:27] OutroEpisode resources:Female Fat Loss Guide (free)Jeremiah Bair's podcast: Living Lean💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

What does the latest research say on optimal protein intake, distribution, and sources?Are you feeding your muscles enough protein or just feeding misconceptions?Get ready to debunk the myths and clarify the facts about protein. From the significance of protein in muscle growth to optimal protein consumption, we'll break it down to the most digestible bits of knowledge you need.Protein during fat loss, for your training, extremely high protein, and more to enhance your physical self-mastery, improve your nutrition, and transform your body composition. Tune in now for this protein-packed episode!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Are you scared that carbs will make you fat and avoid them completely? Did you know that a balanced diet rich in carbohydrates is not just good but essential for building strength muscle, and shedding fat?Today, I will be going over all the reasons why, 9 reasons in particular, eating a moderate to high carb diet—or what I like to call a balanced and healthy amount of carbs—is absolutely essential if your goal is to build muscle, get stronger, improve your body composition, get leaner, and yes even make fat loss easier.Let’s call this the “I love carbs, and you should too” episode. You’ll definitely want to share this with a friend, especially if they’re a low-carb or keto zealot who loves to brag about how they haven’t looked at, let alone eaten a potato or bowl of oatmeal in a while. They are leaving massive gains on the table, and this is a very fast road not only to skinny fat but to a miserable existence in terms of enjoying your food.If I sound a bit sarcastically aggressive today, it’s because I lived the low-carb delusion for an entire decade and paid the price. Now that my bloodstream is flooded with nature’s sweet glycogen drug 24/7, I look back and feel sorry for my carb-deprived former self and want nothing more than for YOU to put that person in the rearview mirror, too.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:44] Carbs are beneficial to muscle growth[7:34] Energy for high-intensity workouts[8:52] Glycogen replenishment[10:16] Protein sparing and mTOR activation[11:56] Insulin release and hormone balance[15:45] Prevent muscle protein breakdown[18:05] Carbs optimizes testosterone to cortisol ratio[20:02] Reduce muscle soreness post-workout[21:18] Support muscle retention[23:58] Improve overall performance[27:13] OutroEpisode resources:Ep 124: How to Use Progressive Overload the RIGHT way to Build Strength and Muscle (Even in Fat Loss)💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Instead of scheduling in a "deload week" for your training, life might just do it for you.Ever thought about letting life dictate your workout deloads? Today we challenge the traditional approach to strength training and scheduled deloads. I'll guide you through the benefits of unplanned but natural breaks from your workouts due to life's natural breaks such as vacations, illnesses, and holidays.Tune in to learn how to harness life's natural deloads for a smarter, more sustainable, and effective fitness journey!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

How safe is hormone therapy? What are peptides, and how can they help you improve your health and wellness? Today, I am joined by Kristin Gemme, a board-certified physician assistant with over ten years of experience as a PA and 16 years in the medical field. She is the owner and operator of Ethos Medical Aesthetics and Wellness in Avon, CT, and we connected through my coach and recent podcast guest, Andrew Romeo. Iwanted to bring her on my show to discuss peptides, hormone therapy, medical weight loss, and other ways to complement lifestyle interventions.Kristin is passionate about helping people achieve optimal health through personalized holistic interventions such as skincare, injectables, lasers, PDO threads, and wellness programs. As I mentioned, she is also the host of the Just a Pinch podcast, where she discusses the good, the bad, and the ugly side of aesthetics, fitness, nutrition, and wellness.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:03] Becoming a PA in aesthetic medicine[4:33] Guiding principles in aesthetic medicine and personal wellness[9:07] Peptides and their role in health[13:20] Identifying candidates for hormone therapy and testing methods[20:49] Integrating medical weight loss with holistic health strategies[23:01] Benefits of peptide therapy and the evolution of the field[30:11] Using lab tests to craft personalized health interventions[38:15] Testosterone replacement therapy[44:15] Hormone replacement therapy for women[48:41] Adaptogens and nootropics[50:18] The future of medical aesthetics[1:00:51] Psychological effects and misconceptions with aesthetic treatments[1:12:47] The benefits of getting your bloodwork done[1:14:49] Where to find KristinEpisode resources:Ethos Medical AestheticsJust a Pinch podcastIG: @injectorkristin💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

For my friends in the U.S., Happy Thanksgiving!Ready to conquer the holiday feast without compromising your nutrition goals?If you've ever felt overwhelmed by the abundance of food choices in a big holiday meal, tune in to today's episode of Quick Wits.We will equip you with the strategies needed to navigate the food avalanche that typifies holiday meals. I will guide you through a stress-free approach to indulging in abundant holiday meals and decode the psychological aspect of holiday feasting.Have you ever felt guilty for overindulging during the holidays? We tackle this and more for a guilt-free, stress-free holiday season.---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Are your workouts actually making you bigger and stronger? Why do some people gain muscle and strength so much faster than others?Today, we’re diving into the concept of progressive overload—what it is, why it’s important, and how to implement it in your training program.I’ll explain the science behind how it drives muscle growth and strength gains and then provide specific methods for progressively overloading your workouts by increasing weight, reps, sets, intensity levels, and other creative approaches. These strategies apply to all training levels, from beginner to advanced. Finally, I’ll go over how you can use this principle even during a fat loss phase.If you want my free detailed guide on progressive overload that you can download and reference whenever you want, just use the link in my show notes under Episode Resources or go to witsandweights.com/free.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:20] What is progressive overload?[4:01] Stress recovery adaptation[10:06] The four things that occur during adaptation[14:23] The relationship between strength and hypertrophy[18:14] Progressive overload for beginners[23:30] Programming for progressive overload[29:00] Progressing by weight[30:42] Progressing by reps[35:16] Progressing by sets[38:48] Progressing by intensity[46:16] Mind-muscle connection[48:43] Post-activation potentiation[49:30] Accommodating resistance[51:31] Combining the progression variables[53:29] Training during a fat loss phase[59:15] OutroEpisode resources:Free Progressive Overload Guide – https://witsandweights.com/free/progressive-overload-guide💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Can you have too much protein?We answer that question in today's episode!We're exploring the optimal protein range for muscle growth, shedding light on the balance between protein, fats, and carbs, and debunking the myth of protein-induced kidney damage. This episode is all about achieving dietary balance, ensuring you're nailing your minimums without neglecting other vital nutrients in the pursuit of protein. So, if you're looking to strike the right dietary balance, support your training, and boost your overall health, this is an episode you won't want to miss!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

What's REALLY holding you back from achieving your fitness goals? Is a short-term focus on "weight loss" setting you up for long-term failure?Today, I'm extremely excited to welcome to the show Mike Millner, a high-level nutrition coach and a business coach who has a gift for understanding the personality-based needs of his clients and where people are in their journey. In this episode, Mike and I unpack the DNA of success to understand why so many of us fail at hitting our health and fitness goals. Transformation goes beyond calories in and calories out, all the way to the hidden barriers that hold us back. We're talking about the mental game. This is a 'how-to-crush-your-goals-and-redesign-your-identity’ conversation.Coach Mike has experienced the highs and lows of dieting and fitness and has learned how to overcome the psychological barriers and challenges that prevent most people from achieving their goals. He is the founder of Peak Optimization Performance or POP and the voice behind the top-rated Mind Over Macros podcast, where he shares his insights and expertise on nutrition, training, and, most importantly, mindset. He aims to help as many people as possible navigate life as healthy individuals in a sustainable and enjoyable way.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:01] The moment his mindset shifted to confidence[5:25] Mental vs. physical transformation[8:17] Energy balance and CICO in long-term goals[13:18] "Grit" vs. willpower in goal setting[16:01] Top psychological barriers to fat loss[18:21] Use of SMART goals and other theories[23:23] Mental cycles, like training cycles[26:35] How "mental diet" affects physical health[30:01] Fear of success in fitness[34:59] Power of language and self-talk[39:16] Gratitude and positive psychology[42:30] Short-term wins vs. life-long habits[45:35] Mindset in muscle building[48:21] What would Mike be doing if he didn't become a fitness coach[50:33] Where to learn more about Mike and his work[51:21] OutroEpisode resources:Mike's podcast – Mind Over MacrosIG - @coach_mike_millner💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Are you stuck in a fitness rut, repeating the same workouts and meals without any joy?What if there were a way to keep your routine without surrendering to monotony?In this episode of Quick Wits, I share my story of finding balance between discipline and boredom, in both the gym and the kitchen. I’ll show you how routine can be enjoyable, productive, and far from monotonous.We'll examine the psychological aspect of movements and the importance of recognizing when a routine becomes too stressful or hinders recovery and needs a switch. We delve into how introducing variety, whether it's changing your squat movements or adding novelty to your meals, can be the antidote to monotony. After all, we are human beings who crave a bit of fun and change.Tune in to learn this powerful distinction between routine and monotony to help you build sustainable practices.---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

What is the link between cholesterol and muscle growth?Today, we will explore whether increasing dietary cholesterol can promote muscle growth and strength gains. In several studies, higher cholesterol intake has been linked to increased lean mass and strength, potentially by improving muscle cell integrity and boosting repair signaling pathways. We know that dietary cholesterol does not negatively impact blood cholesterol or heart disease risk, though stay tuned for one thing in your diet that might. Today is all about the muscle-building side of cholesterol.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:37] Myth on the effects of dietary cholesterol[5:12] Dietary cholesterol and muscle gain[13:40] The effect of higher cholesterol intake[15:01] The effects of statins[16:01] Lower cholesterol intake of vegetarians[17:45] Sources of cholesterol[23:30] OutroEpisode resources:Join the Wits & Weights email listMeno Henselman's article “Is cholesterol the forgotten anabolic?”💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

If physical health is your top priority, then why aren't you allocating your most VALUABLE asset to it?And no, it's not money.Listen to today's episode to find out what it is!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Do you know how to adjust your diet and training based on your needs and biofeedback? Do you know the role of protein in body composition?Learn more about this and more from today’s guest, Dr. Eric Helms! Fresh off of earning his WNBF Pro Card, he joins me for the second time despite his busy contest schedule. The last time Eric was on the show, we discussed balancing strength and physique goals, programming for lifters at different experience levels, self-determination theory and motivation, and optimal protein sources.Eric Helms is a titan in the bodybuilding and nutrition world. He is a researcher, author, and coach specializing in physique and strength sports. Eric has a PhD in strength and conditioning and is a competitive natural bodybuilder and powerlifter. He co-founded MASS Research Review and is the Chief Science Officer of 3D Muscle Journey.Today, we’re going to get caught up on his recent exploits in the bodybuilding world and then dive into some of the nuances of nutrition and training, from levels of tracking and flexible dieting to macro splits to mini-cuts. We’ll also get into training volume, autoregulation, and whatever else we have time for.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:09] Update on contest season[16:08] Levels of diet tracking from beginner to advanced[26:33] Tracked approach towards a fat loss journey[32:36] Diet tracking from intermediate to athlete or competitor level[38:20] Very high protein and low carb strategy[45:52] Two-year nutrition cycle structure for moderate experience [52:30] Ratios for cutting or maintenance[55:56] Evaluating training to optimize for muscle gain[58:21] Finding the individualized training volume[1:02:47] Where to find Eric[1:04:01] OutroEpisode resources:Ep 72: Balancing Strength, Physique, Recovery plus Animal vs. Plant Protein with Eric Helms3DMJ Vault –Bodybuilding Program Design to learn how to build your own customized training splitIG – @helms3dmj💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Have you ever felt judged or guilty for wanting to look better and improve physique?Well, you don't have to.We explore the journey of physique transformation, debunking societal stigmas and affirming it as a valid health goal. We delve into the mental resilience, discipline, and self-love that accompany this transformative journey, emphasizing that it's not just a physical, but also a mental shift.Stay tuned as we reveal inspiring client success stories that underscore the emotional and psychological impact of a physique transformation, including a heartwarming story where a client's success was acknowledged not by numbers or weights, but by loved ones noticing their improved physique.Remember, it's your body, your rules, and you have every right to strive for a physique that makes you feel confident and empowered. Don't miss out on this empowering message of self-love, acceptance, and the strength of mind over body. Listen in, keep lifting, keep learning, and keep transforming!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Did you know lifting weights and taking regular walks lower stress and build confidence? Today, we are exploring the science-backed mental health benefits of our two favorite ways to move: strength training and walking. If you’ve ever felt anxious, depressed, or just mentally foggy, you’ll want to listen all the way through because even I uncovered some surprisingly powerful links here.There’s incredible research that shows just how much activities like lifting weights and taking regular walks can transform your mood and mental well-being. From lowering stress to building confidence, we’ll examine how strength training and walking can naturally improve mental health. It's not just about getting stronger physically; it's about strengthening your mental fortitude, too. __________Click here to apply for coaching!__________Today you’ll learn all about:[2:38] Five-star reviews of the show[3:50] The link between exercise and mental health[5:04] Weightlifting vs. mindfulness[8:25] Grit and resilience[11:05] The benefits of lifting weights on mental health [18:53] The benefits of walking on mental health[25:37] Takeaways[29:00] OutroEpisode resources:Join the Wits & Weights email listInspired by Impact podcast (hosted by Carl J. Berryman) – Apple or Spotify💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

When is it time to fire your coach and find a new one?Ever wondered why your fitness goals seem elusive despite having a coach? You might be working with the wrong person. This episode gives you a peek into a conversation with one of my clients who found out the difference a good coach can make in your fitness journey. We dig deep into why a stress-free and streamlined coaching process is key to your transformation, and how a complex or frustrating process might be a signal that it's time to consider a new approach.Getting in shape shouldn't be a struggle. That's why we're revealing what a good coach should do, how their process should work, and how it can significantly impact your progress. We also delve into how making the process simple and easy for the client is essential. This episode will guide you on how to make the best decisions for your fitness journey. Whether you're a current trainee or someone considering hiring a coach, this episode will equip you with the knowledge you need. Don't let the wrong coach derail your journey to physical self-mastery.Stay strong and tune in!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Have you ever considered running as more than just a form of exercise but as a philosophy for life? Join me today as I chat with the inspiring Barry Karch, a runner and podcaster who defies age and gravity. Creator of the ‘Running For Your Life’ podcast, Barry motivates people to embrace running at any age. We’ll delve into his perspective on running, a topic we seldom explore, and his insights on strength training and nutrition.In this episode, we delve into Barry’s transformative journey from running burnout to rejuvenation. In his 40s, Barry was an avid runner, participating in numerous races, including the Boston Marathon. However, after five years of intense training, he experienced burnout and took a 20-year break from racing.In his 60s, Barry decided to shed the extra weight for a healthier life. Changing his diet, he lost 35 pounds and rediscovered his love for running. This newfound joy led him back to racing, feeling revitalized and whole again. He created his podcast to inspire others of any age to seize control of their health and join him in the race against time. __________Click here to apply for coaching!__________Today you’ll learn all about:[3:25] What running means to Barry[4:05] Message to people who don't have the same passion for running[5:00] Burnout in the 40s and losing passion for running[7:34] Attempts at other forms of exercise during the 20-year hiatus[9:37] Diet changes and reigniting his love for running[13:18] Training for running after the hiatus[15:45] Mindset of excellence and resilience in running and podcasting[17:14] The benefits of running on cardiac and bone health[19:37] Secret to maintaining running motivation[23:53] Importance of scheduling one exciting and scary event each year[29:37] Impact of running on other life aspects[31:58] Perception of outrunning Father Time[32:58] Resources for running[34:37] The question Barry wished that Philip had asked[37:15] Where listeners can learn more about Barry and his work[37:48] OutroEpisode resources:Barry's podcast: Running For Your Life podcastIG - @barry_s_karch💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

When it comes to selecting foods, this ONE thing is a game-changer for consistency and getting results.Find out what that is in today's episode!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

What is the most effective macro split for building muscle? Is it necessary to drink electrolyte mix, or is water enough? Find out the answers to these questions and more from the free Wits & Weights Facebook community and emails and messages from listeners.I will tackle your burning questions on the most effective macro splits for muscle building, especially for women in their 40s, and debunk some myths along the way. I discuss the importance of electrolytes versus plain water during workouts and how to navigate hunger when transitioning from maintenance to a bulk. Plus, I get into the specifics of lean bulking and how to set your macros for optimal results.Then, I am doing a rapid-fire Q&A based on questions from our recent rapid fat loss challenge, covering everything from the impact of high-intensity cardio on muscle growth to the most satiating foods when calories are tight.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:09] Two five-star reviews for the show[3:33] What is the most effective macro split for building muscle?[6:20] Is it necessary to drink electrolyte mix vs. water?[8:03] What are your thoughts on hunger when transitioning from maintenance into a bulk, when you have reached your calories?[11:31] Managing hunger and increasing calories for maintenance[14:03] To transition to lean bulking, do I continue my current maintenance or find my new maintenance and set to gain? What are the macro recommendations?[16:46] Rapid fire Q&A on the rapid fat loss challenge[25:54] OutroEpisode resources:The Hunger Hacks Guide and Hunger Scale Guide & Diary: https://witsandweights.com/freeJoin the Wits & Weights Facebook communityMacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Do you really need to get 10,000 steps per day?Where did that number come from, and how many steps is truly optimal for you?Listen to today's episode to find out!---“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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Do you want to become stronger, healthier, and more resilient?Do you want to learn how to use the most effective tool for building strength and improving your quality of life?Today, I am joined by Cody Annino, a Starting Strength Coach based out of Moodus, CT. I reached out to him a few years back when I first learned about Starting Strength for some coaching on my basic lifts. He is why I started squatting and pressing the right way after months of frustration. Everyone can benefit from a technique coach, even for a few sessions.I invited him on to talk about the transformative power of barbell training. You'll learn the principles and benefits of Starting Strength, some common misconceptions about strength training, and the novice effect. We'll compare different training methods, look at how barbell training impacts mental health, and touch on the future of online versus in-person coaching in the fitness world. Cody is a big believer in the power of strength for lifelong health and resilience, as am I.Cody owns and operates Annino Strength & Conditioning, a small family-owned black iron gym in central Connecticut. Cody is a Central Connecticut State University graduate who has been working full-time as a professional coach since 2016. He has experience helping people of all ages and ability levels become stronger and healthier through barbell training. __________Click here to apply for coaching!__________Today you’ll learn all about:[2:17] Journey to becoming a strength coach[3:21] Barbell training's life-changing impact[7:42] Introduction to Starting Strength[9:54] Stress recovery adaptions[13:21] Criticisms on Starting Strength[16:40] Commitment to long-term training[23:36] Addressing strength training misconceptions[24:57] The "Novice Effect" explained[29:04] Mental health and barbell training[31:14] Coaching techniques and program customization[35:22] Future of online and in-person coaching[38:47] Where to learn more about Cody and Starting StrengthEpisode resources:Annino Strength & Conditioning – Cody's gym, in-person and online coaching services.IG - @codyanninoStarting Strength💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

What's the difference between whey protein isolate, whey protein concentrate, and hydrolyzed whey? And what about casein protein? You'll get your answer in this episode.This is the very first mini-episode of the Wits & Weights podcast.You'll find these extra “Quick Wits” episodes dropped in your feed during the middle of the week to give you a very short, actionable strategy in less than 3-5 minutes.My intent is to 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 extra 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 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Today, I will be going over my recent micro-cut, which was a 14-day rapid fat loss phase, how to set it up, and all of my results, including how well I was able to adhere to the protocol and how I handled nutrition, how all my measurements changed including the fat loss itself, changes in biofeedback, my training, and the results of the group challenge we ran concurrently with my self-experiment, where 7 participants of the Wits & Weights Facebook community did their own fat loss phases along with me following the same protocol.Then, I’ll talk about some of the limitations and findings of aggressive dieting, and the seven lessons I learned that will help anyone following such a protocol to get through it successfully, mitigate hunger, and hold onto as much muscle as possible.If you want the exact protocol I followed, just click the link in my show notes or go to witsandweights.com/free to download it.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:48] Shoutout to Weight What? Podcast[4:26] Recent five-star reviews[6:59] Background and purpose of the micro-cut experiment[9:32] Preparing for the micro-cut[15:15] Training during fat loss, and intake targets[18:37] Initial observations on the serious deficit of the micro-cut[22:07] Results with flexible refeed days[25:06] The before and after measurements[34:17] Decline in biofeedback during the fat loss phase[37:52] Personal experience and training routine[39:31] Shredtober 14-day fat loss challenge results[42:57] Adherence to calorie and protein intake during the challenge[45:40] Future goals and recommendations for participants[50:10] Warnings about aggressive dieting[52:43] The seven lessons and recommendations for the rapid fat loss micro-cut[56:18] OutroEpisode resources:Ep 112: The Perfect Meal PlanMy Rapid Fat Loss GuideWeight What? podcast💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Today, I’m sitting down with my friend, fellow lifter, and client, Tony Perri. We first met in Andy Baker’s Barbell Club, where we soon realized our unique personalities complemented and pushed each other to new heights of strength, health, and physique. In this episode, we’ll discuss his transformative journey, the intricacies of nutrition and barbell training, and the mental hurdles. Tony’s insights, which at this point are at the core of his being, could radically change your perspective and approach to fitness, nutrition, and health.Tony played various sports throughout his life. In his 30s, he competed in obstacle course races after doing calisthenics for a few years. He realized that functional bodyweight training and occasional competitions provided diminishing returns and little carryover to regular life. Barbell training became his central training mode due to its incredible carryover and longevity benefits. It boosts his confidence, making him a better spouse, father, and business operator.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:55] Evolution of fitness interests over a decade[6:14] Decision to embrace barbell training[8:03] The guiding role of curiosity in life[10:44] How discipline in the gym translates to life[16:28] What was and wasn’t learned from a nutritionist[19:06] Reasoning for not seeking a coach in Starting Strength[24:07] The balance between making progress and hitting PRs, and being your own worst critic[31:11] Combining intuitive eating and tracking for nutrition[38:14] The role of nutrition and sleep in recovery[42:36] Overcoming mental hurdles during a cut[45:54] Top three educational takeaways from body composition improvement[54:28] Mental challenges and breakthroughs in barbell training[57:22] Unexpected benefits of switching to barbell training[1:06:50] What question did Tony wish Philip had asked[1:11:02] How to connect with Tony[1:12:36] OutroEpisode resources:Wits & Weights Facebook community – say hi to TonyBaker Barbell Club – Andy Baker’s community that Tony and I are in; recommended for ALL lifters who want effective programming💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Today, we are talking about expanding your comfort zone in an entirely achievable AND sustainable way so that what might seem extreme or out of reach today will one day be part of your everyday, ordinary routine. I’ll use my rapid fat loss phase as an example of how this process works.We just finished a challenge where we had about 30 members of the Wits & Weights Facebook community following along or running the protocol themselves, so I will be using direct quotes from their experience to give you context as to how what seems extreme may not be depending on the foundations you’ve already developed.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:36] Expanding comfort zone for personal growth and self-improvement[10:16] Expanding your comfort zone through behavioral change[11:40] Avoiding the extreme zone and setting yourself up for failure[14:47] Rapid fat loss vs. extreme crash diets[17:15] Success in the rapid fat loss challenge[22:05] Expanding comfort zone for sustainable self-improvement[24:38] OutroEpisode resources:My Rapid Fat Loss GuideYou Can’t Screw This Up by Adam BornsteinEp 104: Fat Loss vs. Weight Loss💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram