The Hormone Solution | Menopause, Perimenopause, & Women's Midlife Health1 Jul 2025

Quick Hits: Nitty Gritty on How to Transform Your Body Through Weightlifting with Philip Pape

Welcome to Quick Hits: Blasts from The Past. Join Karen as she explores her podcast archives, offering you short, impactful excerpts from standout episodes. In just 15 minutes, you'll experience the essence of past conversations, packed with valuable insights and memorable moments from our guests. If you want to dive deeper, you'll find links to the full episodes in the show notes below.

Listen to the full episode here.

Philip Pape is a certified Nutrition Coach, mindset specialist, strength training expert, and host of the Wits & Weights podcast.

Get ready to get down with the nitty gritty with Philip on all things weightlifting!

In this episode:

What is the best way to train?
What is the best cardio for weight loss?
How long should our workouts ideally be?
What does the science tell us about step counting when it comes to weight loss?
What cardio is most stressful?
How many times a week should we be lifting?
How can we take it to the next level and should we?
What is the ideal timing of days off and on from workouts?
What are compounded movements and why do we want to do them?
How often should we be adding more weight to our barbells and dumbbells?
How often should we wait between sets?
How many carbs, calories and protein should we be eating to build muscle yet lose weight?
How to calculate your protein needs.
What is the anchor macronutrient?
What are the ideal set and reps?
What are the signs that you are not lifting heavy enough?
How long does it take to see results?
Can we lose weight without calorie restricting and just lifting?

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