Bonus - How I Optimize Fitness and Health Over 40 to Turn Back the Clock (44th Birthday Reflection)

To celebrate my 44th birthday, I find myself reflecting on the winding road to health and wellness, sharing my deepest (but not darkest) thoughts with all of you! In this completely unscripted, rambling bonus episode, you'll learn about: The importance of flexible, resilient systems over "perfect" plans How recovery becomes more crucial than training volume after 40 Current training approach using top set/back-off set programming Transitioning from fat loss to a lean bulk phase Experimenting with BPC-157 peptides for shoulder recovery Balancing business, coaching, and family life with efficient systems And if you're the type who likes to send birthday gifts to random strangers (just kidding, we're friends right?), here are 3 "levels" of gifts that I would be gosh-darnit over the moon to receive: Level 1: Tell someone about the podcast Level 2: Leave a 5-star rating and review with Apple Level 3: Share a screenshot of the podcast or you listening to the show and tag @witsandweights on IG , Threads , or Twitter/X I'll be happy to give you a shout out on a future episode it you leave a review and/or tag me! 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