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Wits & Weights | Strength Training & Fat Loss Over 40Author: Philip Pape Strength Training & Fat Loss Over 40
Strength training and fat loss for men and women over 40 is the foundation of this show. In every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it doesn't work, and give you the deceptively simple fix that does. For skeptics of the fitness industry who are tired of following the rules and still not seeing results.If you've been lifting weights, tracking macros, and doing "all the right things" but your body composition hasn't changed, you're probably overcomplicating it. Wits & Weights shows you how to build muscle, lose fat, and achieve real body recomposition by focusing only on what the evidence actually supports. The show centers on women over 40, but plenty of midlife men listen for the same approach.Evidence-based coach Philip Pape brings an engineer's approach to strength training, nutrition, and metabolism. Instead of another generic program or meal plan, you get specific, science-based strategies for body recomposition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, body recomposition for women over 40, perimenopause and menopause fitness, metabolism recovery, hormone health, and longevity.You've seen the conflicting advice, even on other nutrition podcasts. One expert says cut carbs, the next says eat more. One says train six days a week, another says three is plenty. Building the body you want doesn't have to be this confusing or time-consuming.By using your wits (systems plus identity-based behavior change) and lifting weights, you can build muscle, improve your physique, and maintain your results for life without rebound weight gain. You'll also learn about metabolism recovery, and why years of dieting can lead to metabolic adaptation that makes fat loss harder than it needs to be.You'll learn smart, efficient strategies for movement, metabolism, muscle, and mindset: why fat loss matters more than weight loss, why all the macros (protein, fats, Language: en-us Genres: Fitness, Health & Fitness, Nutrition Contact email: Get it Feed URL: Get it iTunes ID: Get it Trailer: |
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How to Track Macros (When Food Labels Can Be Wrong By 20 Percent)
Episode 514
Thursday, 22 October, 2026
How do you track macros when food labels can be wrong by 20 percent?You've heard food labels can be off by 20 percent, so you might wonder why you'd weigh anything to the gram. I look at what the FDA rule says, what researchers found when they tested food in a lab, and which error in your food log matters most.You'll learn:What the 20% rule on food labels says, and which direction the error can runLab results on restaurant meals and packaged snacks versus their labelsHow much people miss in their food logs when a gold-standard method checks themThe 3 tracking rules that make your errors cancel out, plus the foods worth weighingOne change to when you log that lined up with more people reaching real weight lossIf you want your food log to work even when the numbers aren't perfect, hit play.Get 20% off your first order at True Nutrition with code WITSANDWEIGHTS. You build your own protein powder, from the protein to the flavor and sweetener, and everything is third-party lab tested and first-party verified.https://truenutrition.com/witsandweightsTimestamps:0:00 - Precise tracking and the label error claim3:45 - The FDA 20% label rule and rounding7:54 - Protein that's easy to log consistently9:49 - Lab tests on label accuracy12:49 - Human logging error and doubly labeled water20:40 - Calibration, bias, and noise in your log23:00 - How to track macros with 3 rules27:33 - Restaurant meals and fiber on labels30:35 - Bonus: the best time to log foodEpisode Resources:MacroFactor, code WITSANDWEIGHTS for a free 2-week trial. You can support the show if you use our affiliate code!Episode 510: Jenny's tracking lesson after decades of dietingEpisode 511: belly fat after 40, plus tracking your trend weight and waistEpisode 497: why a calculator shouldn't set your calories and macros💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40📱 Get Fitness Lab, the AI coaching app for strength training and nutrition over 4 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community❓ Ask a question for the showEducational content only, not medical advice.
