The Science-Backed Guide to Building Muscle and Losing Fat After 40

The Thriving Metabolism: Weight Loss Beyond Diets

Feeling overwhelmed by conflicting diet advice and unsure how to lose fat in a healthy way that works for you?
Maybe you're interested in strength training but worried about getting too bulky or struggling to find time for it in your already jam-packed schedule.
Join me as I chat with Philip Pape, a high-performance nutrition coach and "Physique Engineer," who champions a smarter, not harder, approach to fitness. Together, we'll explore the importance of muscle and protein for women over 40 who want to achieve sustainable fat loss. We'll also discuss how much protein you really need, bust some myths around strength training, and share valuable tips on fitting proper exercise and nutrition into your busy life.
If you want to build a strong, confident physique even after perimenopause or menopause, don’t miss this episode!

Ready to learn more about taking a holistic and sustainable approach to weight loss?

Make sure you get our Metabolism Cheatsheet here: https://pages.louisedigbynutrition.uk/cheatsheet-1

00:00 - Episode start
01:36 - Philip's journey into nutrition and muscle-building
03:44 - Why maintaining muscle mass is important for women after 40
05:00 - Is it possible to build muscle during perimenopause and postmenopause?
06:47 - The benefits of strength training beyond just managing body weight
06:54 - What happens when we ignore preserving muscle mass early on?
08:16 - Addressing a listener's question on hormonal imbalances and hip pain
11:23 - Why hormonal changes are often not the problem
13:51 - The truth about the myth that strength training makes women bulkier
18:07 - The ideal strength training for fat loss and muscle maintenance
22:33 - Why do women who go on fad diets end up regaining weight and gaining more fat?
24:23 - The role of protein in building muscle and losing fat
28:21 - Two key macronutrients that promote satiety and support gut health
29:56 - Time-saving tips for strength training and protein intake
33:59 - Dealing with injury proneness and joint pain during strength training
37:09 - Philip’s advice on eating carbs

If you enjoyed this episode, please head to Apple Podcasts, give this a follow, and leave a review: https://podcasts.apple.com/us/podcast/the-thriving-metabolism-weight-loss-beyond-diets/id1667816127.

Or reach Louise via the links below:

• Book a free Weight Loss Breakthrough Call: https://pages.louisedigbynutrition.uk/discovery
• Register for the 5-Day Metabolism Reset Challenge (registration closes 9th of June) https://pages.louisedigbynutrition.uk/metabolism-bootcamp

Connect with Philip Pape on:

• Website - https://www.witsandweights.com/
• Instagram - https://www.instagram.com/witsandweights/
• Get Philip's FREE Muscle-Building Nutrition Blueprints: https://bit.ly/3QUgUAo