Ep. 045: Perimenopause, Muscle, & Metabolism with Philip Pape Artwork

Fitness Simplified Podcast

Join Functional Nutritionist & Fitness specialist, Coach Brooke Davis as she dives into the world of women's health and fitness. We’ll cover a wide range of topics, from building muscle and losing fat, to mental health and lifestyle wellness, all in a way that is easy to understand and apply. This show is dedicated to making your fitness journey simple, with evidence-based, science-backed conversations that give you actionable steps to follow. With over 12 years of experience and expertise plus other expert guests from the wellness industry, you'll get a wealth of knowledge to help you reach your health and fitness goals. Tune in and discover a holistic approach to wellness that empowers you to live your best life.

All Episodes

Fitness Simplified Podcast

Ep. 045: Perimenopause, Muscle, & Metabolism with Philip Pape

May 19, 2025 • Brooke Davis • Season 1 • Episode 45

Keywords

fat loss, perimenopause, muscle, metabolism, nutrition, strength training, women's health, body composition, hormonal changes, fitness

Summary

In this episode of the Fitness Simplified Podcast, Brooke Davis interviews Philip Pape from Wits & Weights to delve into the complexities of fat loss, particularly for women in their forties, focusing on the critical role of muscle and metabolism during perimenopause. The discussion emphasizes the importance of strength training, proper nutrition, and shifting the mindset from weight loss to fat loss. Practical strategies for training and nutrition are provided, highlighting the need for a balanced approach to achieve sustainable results.

Takeaways

Fat loss becomes more challenging in your forties due to hormonal changes.
Muscle plays a crucial role in metabolism and fat loss.
Strength training is essential for maintaining muscle mass as you age.
Many women are under-muscled and over-fat, impacting their health.
Your metabolism is adaptable and can improve with proper training.
Prioritizing fat loss over weight loss leads to better outcomes.
Building muscle can improve insulin sensitivity and hormonal balance.
Women often fear getting bulky, but this is largely unfounded.
Losing weight without strength training can lead to muscle loss and a slower metabolism.
A balanced approach to nutrition and training is key for sustainable fat loss.

Chapters