The Science-Backed Guide to Building Muscle and Losing Fat After 40
06/04/24 • 43 min
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
https://www.louisedigbynutrition.com
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
https://www.louisedigbynutrition.com
Previous Episode
Could Your Gut Be the Key to Better Vaginal Health?
The world of women's health is rife with concerns, from vaginal issues like thrush and yeast infection to conditions such as IBS, acid reflux, and abdominal pain.
But what if these seemingly separate problems share a surprising link?
Science has uncovered a fascinating connection between gut health and vaginal well-being, particularly related to pH levels. In this episode, we explore the gut microbiota, its impact on vaginal health, and the importance of maintaining optimal pH.
We'll also discuss practical steps you can take to support both your gut and vagina, empowering you to feel your best inside and out.
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
--TOPICS COVERED–
00:00 - Episode start
02:53 - Introduction to the gut microbiota and its role in digestive and overall health
03:36 - The importance of vaginal pH and the vaginal microbiome
04:26 - How gut health impacts the vaginal microbiome and pH
06:51 - Scientific evidence of the gut-vagina axis
08:23 - Signs and symptoms of gut imbalance and potential vaginal issues
10:22 - The need for a holistic approach to address gut and vaginal health
11:11 - Lifestyle factors affecting gut and vaginal health
12:56 - How gut dysbiosis impacts vaginal pH and creates an environment for infections
13:45 - The limitations of supplements and the importance of a comprehensive approach
15:24 - Practical strategies for improving gut health to support vaginal health
17:52 - Stress management techniques for better gut and vaginal health
19:01 - A word of caution about misinformation and advice without scientific backing
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.
Drop a question here: https://www.speakpipe.com/louisedigby
Or reach Louise via the links below:
- Instagram: https://www.instagram.com/louisedigbynutrition/
- Facebook: https://www.facebook.com/LouiseDigbyNutrition
- Book a free Weight Loss Breakthrough Call: https://pages.louisedigbynutrition.uk/discovery
- Register for our upcoming Metabolism Masterclass: https://www.louisedigbynutrition.com/masterclass-invite
https://www.louisedigbynutrition.com
Next Episode
How to Get Glowing, Radiant, Rosacea-Free Skin in Your 40s
Are you noticing some unwelcome changes in your skin as you move through your 40s?
Maybe you're dealing with dryness, dullness, or even adult acne and rosacea flare-ups.
It's no secret that our skin can face unique challenges as we age, sometimes leaving us feeling frustrated and self-conscious.
But what if there was a way to nourish your skin from within and revitalise your glow through diet and targeted supplementation?
We've got a treat for you today!
Louise Digby sits down with Alice Mackintosh, a Registered Nutritional Therapist and founder of Equi, to discuss the specific nutritional needs and skin concerns we face in our 40s and beyond. Alice dives into hot topics like collagen, managing rosacea through diet, the impact of hormones on our ageing skin, and how to ensure you're getting all the nutrients you need, even if you follow a plant-based lifestyle.
If you want to reclaim your radiant glow confidently, you won't want to 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
--TOPICS COVERED–
00:00 - Episode start
00:31 - Get to know Alice, the nutritionist bringing together diet and skin health
05:37 - The underrated link between your diet and complexion
11:21 - An honest look at collagen supplements and its benefits
16:08 - Daily habits that could be prematurely ageing your skin
19:02 - A nutrient to prioritise during pregnancy and breastfeeding
20:13 - Why most people should take omega-3 supplements
21:14 - Are plant-based diets missing this key for a dewy glow?
22:10 - Why you need to consume fats for plump, hydrated skin
26:20 - An unexpected food source packed with skin-perfecting nutrients
28:06 - Exploring nutrition strategies for managing rosacea
34:35 - Why gut healing requires a strategic, phased approach
35:43 - A simple eating habit that improves nutrient absorption
38:47 - How to follow Alice for more skincare and nutrition advice
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.
Have a question about weight loss? Leave us a voice message at speakpipe.com/louisedigby and your question could be answered on the podcast!
Or reach Louise via the links below:
- Book a free Weight Loss Breakthrough Call: https://pages.louisedigbynutrition.uk/discovery
- Register for my upcoming Metabolism Masterclass: https://www.louisedigbynutrition.com/masterclass-invite
Connect with Alice Mackintosh on:
- Website - https://www.alicemackintosh.com/
- Instagram - https://www.instagram.com/alicemackintosh_nutrition/
- Equi London - https://equilondon.com/
https://www.louisedigbynutrition.com
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