How She Lost 100 Pounds in Perimenopause and is Building Muscle Over 40 | Ep 319

Join WWPU (Wits & Weights Physique University) to learn evidence-based approaches to building muscle and losing fat at any age. From strategies for women during peri/postmenopause to step-by-step systems for body composition... all designed to help you achieve your goals without confusion or misinformation. Learn more: https://witsandweights.com/physique -- "You can't build muscle during perimenopause." How many women have heard this discouraging statement from doctors, trainers, or social media? Today's episode shatters this harmful myth through the journey of my client Cynthia, who not only lost over 100 pounds but is now successfully building quality muscle during perimenopause. If you've been told that hormonal changes during perimenopause mean you can't build muscle anymore or that muscle gain automatically means gaining excess body fat, this episode will change your perspective. Cynthia reveals exactly how she's avoiding excessive fat gain while increasing muscle mass, and why the common advice about hormones and muscle building after 40 is entirely wrong. Main Takeaways: Why building muscle is possible (and essential) during perimenopause How to distinguish between muscle gain and water weight fluctuations The mindset shift needed when transitioning from fat loss to muscle building Why tracking measurements matters more than the number on the scale How strength training becomes your most powerful tool against hormonal changes Timestamps: 0:01 - Why muscle building during perimenopause matters 2:50 - The multiple benefits of building muscle after weight loss 8:49 - What finally worked for Cynthia's 100+ pound transformation 12:17 - Key mindset shifts she learned in Physique University 16:35 - Overcoming the fear of gaining weight during a bulk 21:41 - The importance of strength training during hormonal changes 28:53 - Optimal training frequency and exercise selection 33:33 - Targeting specific muscle groups effectively 45:04 - Pre-workout nutrition strategies that work 49:33 - Tracking progress beyond the scale 53:36 - The encouraging truth of muscle building at any age Join WWPU (Wits & Weights Physique University) free for 2 weeks! Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram