Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 Bonus Episode: Midlife Hormones, Macros, and Muscle for Women Over 40
This conversation is from my appearance on Karen Martel’s The Hormone Solution Podcast.
Karen invited me on her podcast to discuss the unique challenges and opportunities women over 40 face when it comes to nutrition, fitness, and hormonal health. We covered a LOT of relevant topics, like common diet myths and personalized strategies to help women maintain energy, muscle mass, and metabolic health as they age. You’ll learn the importance of body recomposition and get some practical advice on optimizing workout routines to maximize results while minimizing time spent in the gym.
You’ll hear about the role of macros in women's health post-40, the flaws in the "eat less, move more" mantra, and the benefits of strength training for managing insulin resistance. We also discussed the importance of nutrient timing, electrolyte balance, and tracking progress using metrics beyond just the scale. We talked about some amazing clients who combined proper nutrition with lifting weights, and how this holistic approach can improve your health dramatically in midlife.
Enjoy my conversation with Karen Martel!
Episode Resources
💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.
📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.
👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.
👋 Ask a question or find Philip Pape on Instagram