In this episode of Health After 30, Alana welcomes strength and nutrition coach Philip Pape to explore a radically empowering idea: maybe it’s not weight loss we really want, but the feeling we think it will bring. This conversation dives deep into the emotional, physical, and hormonal layers of health for women in their 30s and 40s — especially during perimenopause.
Philip challenges the traditional language around weight loss and invites us to focus on function, energy, strength, and self-mastery. Because what we’re really after is feeling good in our bodies, not chasing arbitrary numbers on a scale.
What You’ll Learn
From Scale to Strength
Philip shares why so many of us have an emotional attachment to weight — and how shifting the goal to a “feel-good weight” changes everything. Instead of aiming to shrink, he encourages women to think about what they want their bodies to do — feel strong, energized, and confident.
Why Strength Training Over 30 Is Non-Negotiable
If you’re navigating perimenopause or feeling stuck with metabolism changes, Philip makes one thing clear: lifting weights is the #1 thing you can do. Strength training helps preserve lean muscle mass, regulate hormones, boost insulin sensitivity, and protect bone density — all essential as estrogen levels decline.
He emphasizes that it doesn’t have to start with heavy barbells. Beginners can use resistance bands, bodyweight, or light dumbbells and still make progress — as long as it’s progressive and challenging.
Building Muscle, Not Just Cutting Calories
The conversation tackles a common myth: that calories in, calories out is all that matters. While data has its place, Philip takes a holistic, individualized approach — combining science with experience and self-awareness. Tracking macros and biofeedback (like energy, sleep, libido, digestion) helps women understand what actually works for them.
Mindset Is 95% of the Work
Both Alana and Philip agree that mindset and emotional resilience are foundational. Whether you’re afraid of gaining weight, struggling with consistency, or overwhelmed by conflicting advice, it starts with believing you can change — and finding joy in the process, not just the end goal.
Perimenopause & the Shift Toward Healthspan
As women enter their 40s and beyond, it’s not just about lifespan — it’s about healthspan. That means living longer and better: with strength, mobility, energy, and confidence. Philip offers actionable advice on how women can protect their long-term health with strategic strength training, nutrition, and recovery.
Insights You Don’t Want to Miss
- You don’t need to lose weight to be healthy — focus on how you feel, move, and live.
- Strength training is the most powerful tool for women in midlife.
- Tracking macros and energy levels builds self-awareness without restriction.
- Carbs are not the enemy — they support hormone health, performance, and recovery.
- Mindset is everything. Sustainable change comes from small wins and self-trust.
Philip Pape is a certified nutrition coach, strength trainer, and the host of the Wits & Weights Podcast. With a background in engineering and a passion for evidence-based wellness, Philip helps high-achieving men and women ditch restrictive dieting and build sustainable strength through muscle-focused training and metabolic health strategies. His coaching blends data-driven methods with deep mindset work, empowering clients—especially women over 30—to feel confident, energized, and strong in their bodies. Through his podcast and online programs, Philip is on a mission to redefine what it means to be healthy, fit, and free.
Visit His Website Here: witsandweights.com
Visit His Instagram Here: @witsandweights