Quick Wits: The ONE Change During Menopause to Unlock Fat Loss Forever Artwork

Wits & Weights | Strength Training & Fat Loss Over 40

Strength training and fat loss for men and women over 40 is the foundation of this show. In every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it doesn't work, and give you the deceptively simple fix that does. For skeptics of the fitness industry who are tired of following the rules and still not seeing results.

If you've been lifting weights, tracking macros, and doing "all the right things" but your body composition hasn't changed, you're probably overcomplicating it. Wits & Weights shows you how to build muscle, lose fat, and achieve real body recomposition by focusing only on what the evidence actually supports. The show centers on women over 40, but plenty of midlife men listen for the same approach.

Evidence-based coach Philip Pape brings an engineer's approach to strength training, nutrition, and metabolism. Instead of another generic program or meal plan, you get specific, science-based strategies for body recomposition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, body recomposition for women over 40, perimenopause and menopause fitness, metabolism recovery, hormone health, and longevity.

You've seen the conflicting advice, even on other nutrition podcasts. One expert says cut carbs, the next says eat more. One says train six days a week, another says three is plenty. Building the body you want doesn't have to be this confusing or time-consuming.

By using your wits (systems plus identity-based behavior change) and lifting weights, you can build muscle, improve your physique, and maintain your results for life without rebound weight gain. You'll also learn about metabolism recovery, and why years of dieting can lead to metabolic adaptation that makes fat loss harder than it needs to be.

You'll learn smart, efficient strategies for movement, metabolism, muscle, and mindset: why fat loss matters more than weight loss, why all the macros (protein, fats, and yes even carbs) are critical to body composition, how just 3 hours a week of proper hypertrophy training can outperform twice that time, why building muscle is the single most powerful thing you can do for metabolic health and longevity, why perimenopause and menopause don't have to derail your progress, and how shifting the way you think about fitness drives more growth than any program alone.

Looking for fat loss podcasts, nutrition podcasts, or strength training podcasts for women and men over 40? Wits & Weights brings the science-based answers without the conflicting noise. If you're ready to learn what actually works, hit "follow."

Popular Guests: Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Docs Who Lift), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Holly Baxter (evidence-based physique coach), Laurin Conlin (physique coach), Lauren Colenso-Semple (nutrition researcher), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach)

Popular Topics: strength training for women over 40, strength training over 40, women's strength training, body recomposition for women over 40, body recomposition after 40, body recomposition, muscle building after 40, muscle building, hypertrophy training, fat loss for women over 40, perimenopause fitness, menopause fitness, menopause metabolism, metabolism recovery, metabolic adaptation, protein for women over 40, nutrition for lifters over 40, hormone health, longevity and healthy aging, lifting weights for fat loss, macros and nutrition tracking

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Wits & Weights | Strength Training & Fat Loss Over 40

Quick Wits: The ONE Change During Menopause to Unlock Fat Loss Forever

June 10, 2024 • Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert

0:00 | 6:05

Frustrated with menopause belly or the inability to lose weight or fat?

This is on the minds of so many women navigating the ups and downs of menopause: how to lose stubborn fat and keep it off during this time of major physiological change.

This Thursday June 13 @ 7:30p ET / 4:30p PT:
===> REGISTER HERE for the Menopause Fat Loss Over 40 Workshop

You've probably noticed that your tried-and-true diet and exercise strategies just aren't cutting it anymore (if they ever did). Despite your best efforts, the scale won't budge, your energy is in the tank, and you're starting to feel like your body is working against you.

But what if I told you there was a secret weapon in your fat loss arsenal – one that could help you not only shed those pesky pounds but also avoid the loss of bone density, rev up your metabolism, and help you feel like a total badass in the process?

Find out what that is on today's Quick Wits.

This Thursday June 13 @ 7:30p ET / 4:30p PT:
===> REGISTER HERE for the Menopause Fat Loss Over 40 Workshop

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“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Philip Pape 0:00

If you're a woman in the peri or post-menopause years you know , mid to late 30s , 40s , 50s and beyond and you're just frustrated with the inability to lose weight , lose fat , with menopause belly , as they call it struggling during this major time of physiological change , I've got the answer for you today the one thing that , if you could do this one thing above all else is going to unlock fat loss , make it so much easier and get you the results you've been looking for . 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 . Welcome to another QuickWits , your source for , I hope , unconventional wisdom and fresh perspectives on everything related to fitness , health , living your best life at every age .

Philip Pape 1:08

And today we are zooming in on a topic that is on the minds and in the hearts of so many women navigating the ups and downs of peri and post menopause how to lose that stubborn fat often belly fat and keep it off during this time of major physiological change . Now , if you're like most of the women that I've met that I know that I've coached who are in the throes of this time of life , you've probably noticed that the things you've tried before your diet and exercise strategies they're not cutting it . If they ever did , and despite your best efforts , the scale won't budge your energy's in the tank . You're starting to feel like your body is working against you . But what if I told you there's this one thing , this one secret weapon in your fat loss arsenal , one that could help you not only shed the pounds which , okay , that might be important to an extent , but we're going to find out that it's not the most important thing but also preserve your muscle mass , increase your bone density , rev up your metabolism and help you feel like a total badass throughout the process . And , ladies , I am talking about strength training . If you listen to me for a while , this is probably old news , but whether you have or haven't , you have to hear this message again , because , while menopause is often portrayed as a time of inevitable decline , of weight gain , of a slower metabolism , of muscle loss , of osteopenia , osteoporosis , of hormonal decline , the truth is you have way more control over your body composition and all of those factors I just listed than you might think , and one of no . The most effective way to exert that control is to pick up some weights and to challenge yourself on a regular basis in the gym , lifting with progressive overload .

Philip Pape 2:51

And here's why as we age , as you go through menopause , your bodies will naturally start to lose muscle mass . This is known as sarcopenia . This is along with the hormonal declines that are occurring and the hormonal changes , like estrogen , that cause an increase in fat storage , particularly in the belly area . Now , this loss of muscle , this increase in fat , not only makes you feel weaker , makes you feel less toned , whatever word you use . It also puts the brakes on your metabolic rate . It slows that down as well , and then that makes it even harder to burn fat and then maintain the weight that you're going for .

Philip Pape 3:29

No-transcript A magic bullet . It really is for combating all of these things , for sarcopenia , for keeping your metabolism firing . By placing the stress on your muscles through resistance exercise , you are going to stimulate the growth of new lean tissue , and you can do this at any age . And once you have more muscle mass , you're going to have a higher metabolism . You're going to burn more calories . You're going to make fat loss easier . You could eat more food have more calories . You're going to make fat loss easier . You could eat more food have more energy . Research shows that regular resistance exercise also improves bone density , balance , cognitive function , right All of these we care about when you want to remain active and independent into the older years .

Philip Pape 4:07

So if you're ready to take control of your body and your health during peri or post-menopause , you got to start lifting . You've got to start lifting weights . And if you're not sure where to start , how to navigate the challenges of training during menopause , guess what ? I've got a workshop coming up . It's called Menopause Fat Loss Over 40 . And what we're going to talk about there is how to lose stubborn body fat , how to build lean muscle , how to thrive during this time .

Philip Pape 4:33

It's a live 90-minute session . We're going to dive into the top three menopause myths that are holding you back from your goals . Give you a roadmap , a plan , an action list for nourishing your body , for optimizing your training , for mastering your mindset , for a total , a whole body transformation right , not just losing pounds on the scale , but actually improving how your body looks and feels . And you're going to walk away with tools , with knowledge , with confidence that you need to conquer menopause and achieve the body and energy that you've been going for . So don't miss out on the workshop called menopause fat loss over 40 .

Philip Pape 5:10

The link is in the show notes to register . Until next time , keep embracing the power of what makes you unique in this time of your life and thank you for joining me for another episode . I'll see you next time . 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 .