5 Ways to Reverse Menopause Belly Fat (New Science) | Ep 365

Build muscle and lose fat (no dieting or bulking) with the 90-Day Body Recomp Workshop replay + bonuses (90-day week-by-week plan, custom nutrition plan, and training programs for 3, 4, and 5 days per week): live.witsandweights.com -- You've been told that belly fat gain during midlife is inevitable... just part of aging and declining hormones that you have to accept. Recent research from the landmark SWAN study that followed 308 women for 12 years reveals the truth: "menopause belly" isn't random aging. It's a specific, predictable hormonal reshaping of where your body stores fat that begins 3 years before menopause and can be prevented and reversed. Discover the exact timing windows when intervention works best, why some women don't experience this shift at all, and the science-backed strategies that can help you take control of your body composition during this transition... no matter where you are in the process. Main Takeaways: Menopause belly is a measurable shift from protective fat storage (hips/thighs) to dangerous visceral fat around organs (not just general weight gain) Fat redistribution accelerates dramatically during the menopause transition but begins up to 3 years earlier You can prevent and reverse this fat redistribution Episode Resources: 90-Day Body Recomp Workshop with replay and bonuses: live.witsandweights.com Chef's Foundry non-toxic ceramic cookware (50% off): witsandweights.com/chefsfoundry Timestamps: 0:00 - The research on menopause belly fat 5:41 - Visceral vs. android vs. gynoid fat patterns 7:50 - When fat redistribution actually begins 9:33 - Biological mechanisms 12:59 - Individual differences 14:40 - 5 ways to reverse menopause belly fat 24:23 - Why this research is empowering for all women 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