Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity | Ep 180
Are you over 50 and wondering how to keep your muscles strong as you age? Are you curious about how your eating habits affect your health? Want to discover the secret to living a vibrant life in your 50s and beyond?
In this episode, Philip (@witsandweights) provides a practical guide to optimizing health and strength for individuals over 50. He highlights strength training as a key strategy in preventing muscle loss and increasing longevity. Philip also talks about nutrition and gut health, including the recommended protein intake and suggested protein sources, as well as the benefit of consuming a variety of fiber-rich and fermented foods. He also touches on how having a positive mindset and staying connected with others are keys to aging well, highlighting the role of support networks in helping you stay on track. So, whether you’re over 50 or planning for your future, this episode has practical tips for living a full and healthy life.
Today, you’ll learn all about:
3:45 How to avoid sarcopenia and dynapenia
7:39 Strength training tips for individuals over 50
11:02 Recommended protein intake and sources for older adults
14:59 The importance of social connection and mindset for longevity
21:03 The connection between gut health and age
25:37 Fixed vs. growth mindset
29:33 Five fundamental principles to create your fitness roadmap
41:19 Outro
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Episode resources:
- Give Bruce and Jan a follow: @bruceandjantrain
- Send me your question for the next Q&A by voicemail or text.
- Try MacroFactor for free with code WITSANDWEIGHTS. It’s the only food-logging app that adjusts to your metabolism!
- Learn about Wits & Weights Physique University
💪 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