Over 40 Fitness Hacks 431: Philip Pape - Optimizing Macro Splits: Personalized Approaches for Over-40 Fitness Goals
Optimizing Macro Splits: Personalized Approaches for Over-40 Fitness Goals
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Philip Pape - Wits & Weights Podcast
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The podcast interview between Brad Williams of Over 40 Fitness Hacks and Philip Pape from the Wits and Weights podcast delves into the nuances of macro splits and their relevance, especially for the over-40 audience. The conversation revolves around protein, carbohydrates, and fats and how their quantities impact body composition and performance.
Philip emphasizes the significance of minimums for each macro as opposed to fixed percentages. He suggests aiming for 0.7 to 1 grams of protein per pound of body weight, emphasizing that most people typically under-eat protein, which affects their body composition goals. He also highlights the importance of fats (20-40% of total calories) for hormone health and essential minimums, and recommends allocating the rest of the calories to carbs, particularly for muscle building and energy.
Both Brad and Philip stress the necessity of personalized approaches, advocating for self-experimentation to determine what works best for an individual's goals and body. They discuss their own experiences, with Brad sharing his shift from strict keto to a more flexible approach and Philip detailing how different clients respond to varying macro splits.
Throughout the conversation, they emphasize the importance of tracking food intake to understand how macros impact energy levels, performance, and overall health. They encourage listeners to experiment with their macros while being mindful of how different splits affect their well-being, performance, and specific fitness goals. Ultimately, the consensus is that individualized approaches, experimentation, and consistent tracking are key to finding an optimal macro split that suits an individual's needs.
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