Ep 95: How Carol Lost 20 Pounds and 14% Body Fat, Set a Lifting PR, and Gained Food Freedom in Her 40s

Today, I’m excited to share a motivating chat with Carol, my client. She’s a teacher, a mom of two wonderful kids, and a happy wife for 26 years. When she’s not in the classroom, Carol might be walking on the local greenway, hiking, reading, cooking, baking, or practicing yoga. But what impresses me most is her passion for strength training, which shows her commitment and perseverance. Carol achieved amazing results in four months. She dropped 23 pounds of fat and gained 3 pounds of muscle, lowering her body fat from 30% to 16%. Carol learned to eat well, manage her macros, and overcome unhealthy habits. She also reached impressive strength goals, like bench pressing a personal best, doing 10 pull-ups in a row, and finding new confidence in herself and her skills. Her journey isn’t just about personal wins, though, it’s about the positive influence she’s become on her children, the mental resilience she’s developed, and her relentless pursuit of goals she once thought were unattainable. Carol’s story is a beautiful example of the physically AND mentally transformative power of strength training and fueling your performance. __________ Click here to apply for coaching! __________ Today you’ll learn all about: [2:55] Carol's fitness journey [6:44] Introduction to strength training [8:21] Discovery of Wits & Weights [11:29] Setting personal goals [13:29] Nutrition and health strategies [21:51] Navigating the fat loss phase [28:32] Celebrating body recomposition success [33:31] Transitioning to the maintenance phase [40:01] Mindset changes and personal growth [42:58] Importance of community [46:05] Managing stress through fitness [48:27] Advice for fitness beginners [51:01] Importance of strength training and online coaching [54:32] Surprising outcomes from your fitness journey [56:36] The question Carol wished Philip had asked [59:51] Where listeners can learn more about you and your work [1:00:33] Outro Episode resources: Wits & Weights Facebook community - say hi to Carol MacroFactor – use code WITSANDWEIGHTS to extend the free trial STRONGER training program – use code WITSANDWEIGHTS for $5 off Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram