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Summary
On episode 658 of 40+ Fitness, Coach Allan sits down with Philip Pape, the owner and head coach at Wits and Weights Nutrition Coaching and host of the Wits and Weights podcast, known as the physique engineer for his data driven, engineering based approach to nutrition and training.
Philip and Allan break down what actually happens to hormones as we age, and why reframing hormonal decline as an opportunity rather than a doomsday scenario changes how you approach nutrition and training after 40.
The conversation covers protein targets, the truth about seed oils and saturated fat, why more cardio is not always better for hormone health, and the environmental toxins worth paying attention to.
Links
- https://witsandweights.com
Key Takeaways
- Hormone decline is not a doomsday sentence, it is a wake up call. Philip argues that the lifestyle choices we should have been making since our twenties can largely mitigate the effects of declining estrogen, progesterone, and testosterone. Waiting until symptoms appear to act just means starting the same work later than you should have.
- Energy balance matters more to hormones than any single food. Before chasing hormone supporting foods, Philip checks whether a client is even eating enough to support their training. Under eating, especially while lifting weights, disrupts hormone signaling more than most individual food choices do.
- Most people are under eating protein, not over eating it. Philip says the RDA guidelines are willfully inadequate for aging adults who want to preserve or build muscle. He recommends roughly 0.7 to 1 gram of protein per pound of body weight.
- Strength training is the non negotiable foundation. Regardless of age or limitation, resistance training raises growth hormone and testosterone, improves insulin sensitivity because muscle acts as a glucose sink, and counteracts frailty and bone density loss.
- More exercise is not automatically better for hormones. Philip warns against stacking three or four hours a week of long cardio sessions on top of minimal lifting. That combination raises cortisol, increases muscle tearing, and can backfire on the hormone profile it is meant to help.
- Sleep and stress management move the needle more than any supplement. Sleep deprivation under about 5.5 hours increases visceral fat storage and drives up hunger hormones like ghrelin while suppressing leptin. Lifting weights in the morning can also help regulate cortisol throughout the day.
- Environmental toxins deserve attention without fear mongering. Endocrine disruptors like glyphosate and chemicals in plastics and personal care products add to the body's toxic load, and the liver has to divert resources to process them instead of supporting other systems. Small, sustainable swaps, not panic, are the goal.
- Self talk and positivity shape your hormone and mental health. Philip ties self talk directly to mood and the endocrine system, encouraging a shift from a fixed mindset statement like “I am this” to an identity based one like “I do this,” similar to the framework in Atomic Habits.
- Philip's three strategies to get and stay well: lift weights consistently for fitness, build every meal around protein and fiber for health, and surround yourself with positive people and content for happiness.
Another Episode You May Enjoy
Episode 660 – Falling in love forever with Barbara and Michael Grossman
Episode Notes
Podcast: 40+ Fitness
Episode: 658
Published: 2024-09-03
Host: Allan Misner (aka Coach Allan), author of The Wellness Roadmap
Guest(s): Philip Pape · Rachel (post-show), the owner and head coach at Wits and Waits Nutrition Coaching
Listen & Subscribe: Apple Podcasts · Spotify · YouTube (audio only)