Cultivating a Positive Menopause Mindset

Philip Pape 0:00

On today's Quick Wits , you are going to hear a full module from the Menopause Fat Loss Formula , which is a course in Wits and Weights Physique University . This module is specific to mindset during menopause . This is a extremely important and profound transition for women and there is a significant psychological component to it and an opportunity to reframe this phase of life when combined with the other things . We teach in the course about physiology as well , and we talk about those in all the other modules , but today we are getting into the mindset module , so enjoy Welcome to the Wits and Weights podcast . I'm your host , philip Pape , and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger , optimizing your nutrition and upgrading your body composition . We'll uncover science-backed strategies for movement , metabolism , muscle and mindset , with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in . Today we are diving into one of the most powerful tools at your disposal and it's something you always have with you every day of your life , and that is your mind , your mindset , to be specific , how you think about this phase of life , this beautiful , positive , transitional , adventurous phase of menopause . See what I did there . Your health , your capabilities , your strength , your athleticism , your identity All of these are part of your mindset and they can profoundly impact your success . And today we are going to explore how to cultivate this mindset , because it is not a woo type of thing , it is not a nebulous thing . There is positive psychology behind this . It is how the human brain thinks and it's a very powerful tool , the most powerful thing you have , because your mindset shapes your menopause journey . It is the lens through which you view your menopause journey . It can be a time of loss , which many women think of , or it can be a new chapter filled with potential . I want you to think of adopting a positive , growth-oriented mindset Not a negative , fixed mindset , but a positive , growth-oriented mindset . And once you do , you now open yourself up to so many possibilities that you've never thought of . The way that you think of things , the way that you frame things , the way that you state things aloud about yourself , the self-talk , the identity it's all tied into this . Even if there's so much going on underneath the surface in your unconscious mind , the conscious piece can tie into your unconscious and bring it into a new , positive state of growth . So I want you to embrace this time , right now . Whether it's leading into perimenopause , you're in menopause , it doesn't matter . This right now is your opportunity to invest in yourself , to learn to grow . You're already doing that in Wits and Weights Physique University . You join this to become a better version of you , to grow . You're already doing that in Wits and Weights Physique University . You join this to become a better version of you and to grow . That is what we are all about and I love that . I am passionate about that .

Philip Pape 3:11

I think you know that and remember that the thoughts that we nurture , those dictate how we experience everything around us . It's all about how we think of it . It is the one thing that we always have complete control over is our thoughts about how we think of it . It is the one thing that we always have complete control over is our thoughts . Even if I had you you know , if I had your arms bound and you were in a chair and you couldn't move you can still control your thoughts .

Philip Pape 3:33

Now , if you can cultivate a resilient and optimistic mindset and I know not all of you are natural optimists , that's okay . I happen to have an optimism bias , but I've also understood through the study of positive psychology that you can cultivate this mindset . And if you do an optimistic mindset , no , it's not going to set you up for disappointment . The opposite . The evidence shows us that optimistic people because they approach everything with the thought that I can and I will and it can happen and it will happen it happens more often than it does for other people who are pessimistic . And I will and it can happen and it will happen . It happens more often than it does for other people who are pessimistic . That's what we see . So why not be optimistic ? That can help you navigate the challenges that come with menopause .

Philip Pape 4:11

Once you have that mindset and then , when you have symptoms like hot flashes or mood swings or even weight gain , you can then choose to focus on what you can control . I don't know if you're into stoicism . If you learn much about the stoic philosophers of ancient Greece , I would encourage you to study them , because they knew what they were talking about when they said you know there are only so many things we can control and that's what we should focus on . Everything else , why even give it another thought ? Why give it another thought if you can't do anything about it ? But you can focus on your locus of control . You can celebrate small wins , small victories , like consistently training in the gym , consistently making informed , healthier food choices not healthier , but as part of your health surrounding yourself with supportive people who uplift and encourage you ah , our community surrounding yourself . Or seeking out resources that provide information and inspiration , like this course .

Philip Pape 5:09

By actively shaping your mindset , you empower yourself to thrive during this transformative phase of life . I hope I'm psyching you up . I hope this is like a motivational video here , because I really want you to take this mindset , and if you don't have that right now , that's okay , you can get there . You can cultivate that , all right . Here's the thing Menopause can bring about mental barriers . It can create new mental barriers that feel like they are holding you back .

Philip Pape 5:35

Thoughts like it's too late for me to make a change , or I can't lose weight during menopause . These are common thoughts , but they're not at all insurmountable . It's all about the identity of it , how you think , your mindset . We want to challenge these thoughts Every time you say you know , I tried this , or I can't do this , or it's too late for this , or I am this negative thing . I want you to challenge those thoughts and I want you to replace them . This is called reframing . I want you to replace those thoughts with empowering beliefs like I am capable of improving my health at any age . I can get stronger , I can manage my weight , I can be the best looking and feeling version of myself that I've ever been in my entire life , even in menopause . Menopause is a beautiful time of life to find a new version of myself that's always been there and never been expressed , and now I'm going to express it . It's about shifting from a fixed mindset to a growth mindset . You can always grow . You were never fixed . Till the day you die . You can get better and better , and even physically , where the challenges become opportunities for growth , not insurmountable obstacles .

Philip Pape 6:46

Now one effective way to overcome these mental barriers is to focus on small , achievable goals , very important here . We are not aiming for a drastic transformation overnight . We want small and realistic targets that you can work toward consistently . Now in this program , there are lots of different things you're tracking , lots of different things you're trying to do . It can seem overwhelming , I get it , but we're trying to do . It can seem overwhelming , I get it , but we want to set targets that we can work toward . And by targets I don't mean outcomes like physique outcomes . I mean things that you do , things that you have control over each day , like going for that walk , like getting into the gym and doing your workout , not necessarily that you lost a pound , but that you chose to incorporate this fun activity that got you 2,000 extra steps . Or you chose to add protein to this meal that didn't have protein before . So if you break down your journey into these manageable steps , that's the way that we build momentum and confidence , and then those wins feed back to the motivation , the self-motivation , that can help shift our mindset in the positive direction , because we see that what we're doing gives us what we want . What we're doing in our control actually produces the progress that we want , and we're enjoying the process along the way .

Philip Pape 8:06

Now , progress is not linear , we know this . So you're going to get setbacks . It's going to sometimes feel like two steps forward , one step back . Two steps forward , one step back . It's okay , let's celebrate the forwards and then , when the backs happen , we assess the situation , be kind to yourself , practice self-compassion and realize that this doesn't define you and it doesn't define your journey , because with the grit , with the perseverance , with the persistence and , most importantly , with this positive outlook , with this optimism , you will . You will not just , not just possibly or can't know . You will overcome the mental barriers that hold you back and you will achieve your goals during menopause . And here in the program we are here to support you doing that , and I've seen it happen to client after client after client . It's going to happen to you as well , and I want you to have that mindset that it is going to happen and you're going to continue growing over time period .

Philip Pape 8:57

And so the last thing I want to mention here is we are not trying to go out of your comfort zone . Now , I know we use that phrase a lot and I get what we mean by it , but the problem with trying to go out of your comfort zone is it's out of your comfort zone and so when you go out of something like that , you tend to snap back in out of it and you give up . But instead , if we think of expanding that comfort zone a little bit , while we still have plenty of things going on inside the existing comfort zone , it doesn't seem so overwhelming . We're just taking these small , manageable changes and we're building it from there and the bubble gets bigger and bigger , and then some of those pieces from deep in our comfort zone , become closer to this expanded comfort zone , and it's more than we've ever done before , but it's not so much more that it's not achievable or something we can stick with . So I want you to celebrate every victory . Do these little things and then see the win . Do more than see the win . Choose this over that . You went for a walk , even when Well , I'm not going to say when you didn't feel like it , but you scheduled in the walk you hadn't been doing it before , and now you did that walk . That's a win . These small victories add up . They reinforce your belief in your ability to make those changes . So I'm kind of repeating myself here , because I think it's important , but I think reframing , celebrating wins , enjoying the process are all key concepts here .

Philip Pape 10:15

Now , another way to expand your comfort zone is try new activities right , new hobbies that align with your goals . Maybe join a dance class . Maybe try a new recipe . Explore a trail you've never hiked at before . Some of the mindfulness things that we've talked about . Go get a mindfulness app on your phone and just try some meditation right . These are ways to expand your comfort zone so that you can also discover things that surprise you , new passions , new strengths that you never knew you had . Right , enjoy this process of personal growth , because that's what it is , and every time that you push that boundary , no matter how small , you're then one step closer to becoming the best version of yourself during this beautiful , transformative phase of life .

Philip Pape 10:57

All right , so , cultivating this mindset , this resilience , this supportive mindset , this optimism , this positivity , this is not just about getting the physique or getting the fat loss . It's creating a life that's filled with joy , that's filled with health , fulfillment during menopause and beyond . That's what we want . Every day , I want you to feel like you are living your best life , and I don't mean that in a pithy way . I mean that in a physiological way , a mental way , a physical way , everything right . So that's what this was about . Hope you got some help out of that video .

Philip Pape 11:31

And next time , on the next video , we are going to explore lifestyle adjustments , so we're going to get a little bit back into some of the physical and practical side of things for your energy , your metabolism , your wellbeing . But until then , I really want you to nurture that positive mindset . I mean , you're already in WWPU , which lets me know that you are thinking of growth and becoming a better version of yourself and I want you to keep doing that . You have the power to shape your journey . All right , I'll see you in .

Philip Pape 12:00

So , again , that was a module from the Menopause Fat Loss Formula course within Wits and Weights Physique University , one of many high value courses available in that program , and if you're interested in learning more , definitely click the link in my show notes . We are still open for enrollment . We've got a ton of students that joined in the first few weeks . It is becoming a thriving community . We've had our first live coaching call , we've had our check-ins and it's just an amazing place to be if you're looking to build your dream physique and do it based on the evidence , effectively , time efficiently , without all the silly deprivation , restriction , chronic cardio restrictive diets and all the other things that others tend to flock to .

Evidence-Based Fitness University Promotion

Philip Pape 12:45

So if you're looking for that evidence-based approach , again , you can learn more about Wits and Weights Physique University by clicking the link in the show notes or going to witsandweightscom slash physique . That's witsandweightscom slash physique . We'll see you in the next episode , the next Quick Wits , and stay strong . Thank you for tuning in to another episode of wits and weights . If you found value in today's episode and know someone else who's looking to level up their wits or weights . Please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode . Until then , stay strong .