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 .