Latest / Wits & Weights | Strength & Fat Loss Over 40 / Lose Weight Through PMS, Perimenopause, and Menopause | Ep 450

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Lose Weight Through PMS, Perimenopause, and Menopause | Ep 450 · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Ladies, I've been getting a lot of questions about whether you should cycle sync your diet or training and how to deal with your period and PMS when it comes to things like cravings and hunger when you're trying to lose fat.
• 0:12
  Philip Pape: I've also heard, hey, I get a lot of fluctuations in the scale due to water weight and maybe some other things.
• 0:19
  Philip Pape: Today, I'm covering the real numbers behind cycle-related weight swings.
• 0:24
  Philip Pape: Why cycle sinking has almost no real-world evidence in the literature, and a measurement and nutrition framework that does work, whether your cycle is predictable or completely all over the place.
• 0:38
  Philip Pape: And if you're in perimenopause, that last part is for you.
• 1:08
  Philip Pape: Your menstrual cycle, your weight, and how to actually lose fat when your body seems to be working against you every few weeks.
• 1:16
  Philip Pape: Now, I'm recording this because over half the women I work with report hormonal concerns as a major barrier to seeing results.
• 1:25
  Philip Pape: And the advice that they've gotten falls into two camps, both of which are woefully incomplete.
• 1:30
  Philip Pape: And we're gonna fix that today on Wits and Weights.
• 1:33
  Philip Pape: Stick around to the very end because after the episode wraps up, I'm going to share a one meal change that can blunt your cravings before they start, whether it's from PMS, a bad sleep night, or just a high stress day.
• 1:47
  Philip Pape: It takes five minutes, and the physiology behind it is surprisingly clean.
• 1:53
  Philip Pape: In this episode, you will learn the actual magnitude of cycle-related weight fluctuations.
• 1:59
  Philip Pape: Spoiler alert, it's probably less than you think.
• 2:03
  Philip Pape: Why cycle sinking has almost no clinical trial support and it falls apart entirely in perimenopause, and a measurement plus nutrition framework that you can start using this week that filters out some of that hormonal noise from the real fat loss progress.
• 2:20
  Philip Pape: So let's get into it.
• 2:22
  Philip Pape: And if you are a woman who tracks her weight, and by the way, if men, you guys are listening to this, it really helps us as guys to understand women and the plight of hormones and perimenopause, because there's a lot going on there.
• 2:35
  Philip Pape: And the medical industry and the women's health domain is very incomplete at this point.
• 2:43
  Philip Pape: So the more we can learn, the better.
• 2:45
  Philip Pape: To support our ladies, our wives, our clients, our friends, anybody who needs support, who's asking for support.
• 2:52
  Philip Pape: And one thing as a man I know is to not try to fix things unless asked.
• 2:55
  Philip Pape: And the first thing you always want to do is listen.
• 2:57
  Philip Pape: I hope I have that right.
• 2:58
  Philip Pape: So if you're a woman who tracks her weight and you've noticed that it jumps around a lot during your period or around your period, you've probably gotten some different pieces of advice.
• 3:07
  Philip Pape: And I'm gonna guess that it's one of two things, especially.
• 3:10
  Philip Pape: The first one is around cycle syncing.
• 3:13
  Philip Pape: There's so much marketing around cycle syncing, everything.
• 3:16
  Philip Pape: All right, eat more carbs in your follicular phase, cut back in your luteal phase, train harder in the first half of your cycle, go lighter in the second half.
• 3:24
  Philip Pape: There's actually apps for this, there's courses for this, entire Instagram accounts built around color-coded phase charts.
• 3:34
  Philip Pape: And I get the appeal as a numbers guy, even though I don't have a period myself, but it feels like you're finally, you know, working with your body.
• 3:41
  Philip Pape: That's what we talk about here, right?
• 3:43
  Philip Pape: It's like, okay, listen to the signals and individualize it, personalize it, and work with your body.
• 3:48
  Philip Pape: The problem is the evidence doesn't necessarily support it, and we're gonna come back to that in a minute.
• 3:52
  Philip Pape: Option two, the other thing they say is, you know what, you just gotta be patient, ladies.
• 3:56
  Philip Pape: It's it's your water weight, it'll pass.
• 3:58
  Philip Pape: I mean, I I've said that to some extent to folks that, like, hey, if you have a 10-pound weight that goes up and down 10 pounds and you've been stuck in that range, how much of that is water weight could be a lot of it.
• 4:08
  Philip Pape: I don't know for sure until I know you and your patterns and what's happening.
• 4:12
  Philip Pape: But to just be told or gaslit and said, like, well, it is just water and don't worry about the rest, it although technically true, someone telling you, hey, just ignore it without having a framework for what to do instead, so that you can track the right things, such as, hey, let's track your actual trends over time month over month, and maybe compare your different cycle phases to each other to actually get rid of that noise.
• 4:39
  Philip Pape: Then that's like someone telling someone, you know, just live with it.
• 4:43
  Philip Pape: That is what it is.
• 4:44
  Philip Pape: I can't actually help you, right?
• 4:46
  Philip Pape: And so both of these approaches, you know, like hey, cycle sync everything or don't worry about it, are obviously a failed approach because they treat the cycle as the problem to solve.
• 5:00
  Philip Pape: Either you micromanage it or you dismiss it.
• 5:03
  Philip Pape: And by doing that, you're not addressing the real issue.
• 5:07
  Philip Pape: You're not addressing it, which is that most women don't have a system in place for distinguishing the hormonal noise, I'll call it, from say actual fat loss or fat gain signals.
• 5:19
  Philip Pape: And honestly, most men don't have one either.
• 5:21
  Philip Pape: This is definitely not a gender thing.
• 5:23
  Philip Pape: This is a most people don't have a system, and every spike in the scale, every jump in the scale becomes an emotional event.
• 5:32
  Philip Pape: Do you feel me?
• 5:33
  Philip Pape: How does that hit you?
• 5:34
  Philip Pape: Okay.
• 5:35
  Philip Pape: And then every time you have a plateau like weight loss resistance, it feels like this permanent thing, and you can never get out of that cycle, and you know, I'm broken or I don't know what to do going forward, and I it's just not gonna work for me.
• 5:48
  Philip Pape: Okay.
• 5:49
  Philip Pape: And there's different flavors of that.
• 5:51
  Philip Pape: The research shows us what happens next.
• 5:54
  Philip Pape: What happens next in this situation?
• 5:56
  Philip Pape: A 2024 study tracked 50 women in a weight loss program, and they used daily assessments.
• 6:03
  Philip Pape: On the days when participants saw the scale go up, they reported guess what?
• 6:08
  Philip Pape: More guilt, more shame, lower confidence.
• 6:12
  Philip Pape: They were less likely to track their food or to exercise that day.
• 6:17
  Philip Pape: And essentially the behavioral response was immediate.
• 6:21
  Philip Pape: And then there was a separate analysis of the data that found that after a full week of weight regain, participants successfully lost weight the following week only 5% of the time.
• 6:34
  Philip Pape: Five percent of the time.
• 6:36
  Philip Pape: So this is what we talked about in the last episode, the what the hell effect in action.
• 6:42
  Philip Pape: Psychologists call it the abstinence violation effect.
• 6:46
  Philip Pape: The abstinence violation effect.
• 6:48
  Philip Pape: When you perceive that you've broken your rules or you've lost your progress, you don't only feel bad about it, you also disengage.
• 6:59
  Philip Pape: You stop doing the things that were working.
• 7:03
  Philip Pape: Now, here's what matters the most for today's episode.
• 7:07
  Philip Pape: The late luteal phase, the week or so before your period, is when the scale weight is most likely to spike up, to jump from that fluid retention.
• 7:18
  Philip Pape: However, it's also when emotional eating vulnerability hit its peak hits its peak.
• 7:25
  Philip Pape: In other words, you are most likely to eat emotionally while you're also most likely to gain weight from fluid.
• 7:31
  Philip Pape: Kind of stinks, right?
• 7:33
  Philip Pape: There was a twin study of 460 women, so twins, they looked at twins, and they found that genetic influences on emotional eating were twice as high after ovulation compared to before.
• 7:44
  Philip Pape: So you're looking at a window where the scale is least reliable, and at the same time, your psychological response to it is most reactive.
• 7:54
  Philip Pape: And that combination is what often derails the fat loss.
• 7:57
  Philip Pape: So I didn't even realize this powerful connection until I looked into the research for this episode.
• 8:03
  Philip Pape: And the reason I looked into this research is because I hear this challenge all the time, literally every day with our clients and in our community, and I want to help.
• 8:14
  Philip Pape: And this is how we're gonna do it.
• 8:15
  Philip Pape: And so today's kind of the framework for that.
• 8:17
  Philip Pape: Obviously, in our programs, we dive deep and actually figure it out for you as an individual.
• 8:22
  Philip Pape: But that combination is a big challenge.
• 8:25
  Philip Pape: And it's so so it's not the water weight itself, it's not your hormones, it's the interaction between misleading data and this heightened emotional reaction.
• 8:37
  Philip Pape: So that's the real problem we're gonna solve today, right?
• 8:40
  Philip Pape: Not how to hack your cycle, not how to hack your cycle because the evidence doesn't say that that's something that you should even try to do.
• 8:47
  Philip Pape: But how to stop your cycle from hacking your behavior.
• 8:52
  Philip Pape: Ooh, mic drop.
• 8:53
  Philip Pape: Okay, so we're not gonna hack your cycle.
• 8:56
  Philip Pape: Your cycle's not the problem.
• 8:57
  Philip Pape: You're not the problem.
• 8:58
  Philip Pape: It's how do we stop your cycle from interfering with your behavior?
• 9:03
  Philip Pape: Okay, so let's talk about what the research actually shows is happening to your weight across your cycle.
• 9:10
  Philip Pape: Because the numbers matter, they matter.
• 9:12
  Philip Pape: You know how much I love numbers and data and math, and it helps to understand this context.
• 9:17
  Philip Pape: The most commonly cited figure is three to five pounds of water weight.
• 9:21
  Philip Pape: And you'll see that everywhere for some women who have, I'll say, clinically significant PMS, that is very accurate.
• 9:29
  Philip Pape: But the best prospective data actually tells something different.
• 9:34
  Philip Pape: So stick with me.
• 9:35
  Philip Pape: A 2023 study looked at 42 women twice a week.
• 9:39
  Philip Pape: They use bioelectrical impedance across full menstrual cycles.
• 9:43
  Philip Pape: That's kind of the uh body fat scale, like the in-body.
• 9:47
  Philip Pape: Okay.
• 9:48
  Philip Pape: And the average weight increase during menstruation was 0.45 kilograms.
• 9:53
  Philip Pape: So I'm switching between metric and imperial because it was reported in kilograms.
• 9:57
  Philip Pape: So 0.45 kilograms is about one pound, and it was almost entirely accounted for by a 0.47 kilogram increase in extracellular water.
• 10:08
  Philip Pape: So there was no change in fat mass or lean mass and no change in body circumferences.
• 10:14
  Philip Pape: So it was about one pound.
• 10:15
  Philip Pape: That's like the median, not three to five pounds, even though we talk about that a lot.
• 10:21
  Philip Pape: Even I've used numbers like, yeah, two to five.
• 10:23
  Philip Pape: I usually say two to five because I'm a little bit more conservative.
• 10:25
  Philip Pape: So fortunately, the two is closer to one, and one's the median.
• 10:29
  Philip Pape: Now, does the range go higher?
• 10:31
  Philip Pape: Of course it does.
• 10:32
  Philip Pape: Women, like I said, women with significant PMS symptoms can retain two to three kilograms, which is five to six pounds.
• 10:39
  Philip Pape: So that's a real thing, it's a real phenomenon.
• 10:42
  Philip Pape: We have to acknowledge that.
• 10:43
  Philip Pape: This is the this is the problem between population averages and individuals with certain use cases.
• 10:50
  Philip Pape: And there could be a lot of people that fall into that latter category for sure, but you have to, you have to, when you're looking at studies, you have to compare what's being studied and what population is being looked at and don't make assumptions.
• 11:01
  Philip Pape: So the population average is much smaller than the internet is saying, basically.
• 11:06
  Philip Pape: And if we conflate the PMS subgroup with all women, I think that creates a lot of panic for people that just unnecessary.
• 11:15
  Philip Pape: So this is where the nuance comes into play.
• 11:17
  Philip Pape: So that's the pounds.
• 11:19
  Philip Pape: Okay, so it's usually like one pound, but it could go as high as five to six if you have significant PMS symptoms.
• 11:26
  Philip Pape: The timing is also different from what a lot of people assume.
• 11:29
  Philip Pape: So there was a study that tracks 62 women across 765 menstrual cycles, and they found that fluid retention actually peaks on day one of menstrual flow, not during the luteal phase.
• 11:45
  Philip Pape: The mid-follicular phase, which is about days seven through 10, shows the lowest retention of fluid.
• 11:54
  Philip Pape: So the lowest noise, I'll call it the lowest noise window for weighing yourself is about a week after your period starts, not right after it ends.
• 12:04
  Philip Pape: You may want to go back and listen to what I just said just to get all that.
• 12:08
  Philip Pape: Okay, but it it it's different than what some people assume.
• 12:11
  Philip Pape: Now, the hormonal mechanisms underneath all this are worth understanding as well because they explain why this isn't just something you can supplement away.
• 12:20
  Philip Pape: There's so much misinformation about supplements for all this stuff, hormonal support and all that.
• 12:26
  Philip Pape: Estrogen lowers the threshold for your body to release anti-diuretic hormone.
• 12:31
  Philip Pape: So you hold on to water at a lower set point, right?
• 12:35
  Philip Pape: That means you're you're more prone to hold on to more water.
• 12:37
  Philip Pape: Progesterone initially promotes sodium excretion, which you would think would help.
• 12:43
  Philip Pape: But guess what happens?
• 12:44
  Philip Pape: The body loves homeostasis.
• 12:46
  Philip Pape: So when you have more, when you're excreting more sodium, it triggers a compensatory response from the renin angiotensin aldosterone system.
• 12:56
  Philip Pape: I had to write that down because I would not remember it.
• 12:59
  Philip Pape: The renin or renin and angiotensin aldosterone system.
• 13:03
  Philip Pape: And that overshoots and increases your water retention.
• 13:07
  Philip Pape: And by the way, this is what happens a lot when you're dehydrated or when you drink too much alcohol and you get dehydrated, your body compensates by actually retaining more water.
• 13:15
  Philip Pape: And so that's why sometimes people see a big uh jump in the scale, like a day or two after they drink a lot, even though they were dehydrated because the body compensates with water retention.
• 13:25
  Philip Pape: So this is happening hormonally with women.
• 13:28
  Philip Pape: One study actually showed progesterone drives a nearly three times increase in aldosterone production just by itself.
• 13:37
  Philip Pape: So your body is always trying to manage the fluid balance, trying to keep things in balance, and it is doing it in response to these reproductive hormones that are wildly changing every few days because of your cycle.
• 13:50
  Philip Pape: And so there's really no supplement or even food timing strategy that can like override that.
• 13:56
  Philip Pape: It's going to happen.
• 13:57
  Philip Pape: The question is, to what extent does it happen for you?
• 14:01
  Philip Pape: Now, what about metabolism?
• 14:03
  Philip Pape: Let's talk metabolism.
• 14:04
  Philip Pape: Does your metabolic rate actually go up in the luteal phase?
• 14:07
  Philip Pape: Yes, it does.
• 14:08
  Philip Pape: Sort of.
• 14:09
  Philip Pape: A meta-analysis of 30 studies found a small increase that favored higher RMR, that's resting metabolic rate, in the luteal phase.
• 14:18
  Philip Pape: But when they restricted the analysis to studies only published in the last 25 years with better methodology, the effect became not statistically significant.
• 14:30
  Philip Pape: Okay.
• 14:30
  Philip Pape: This is why we have to be careful how we reference the studies.
• 14:36
  Philip Pape: So a more realistic estimate of metabolic rate going up during the luteal phase is probably about 100 extra calories a day on average.
• 14:43
  Philip Pape: And that's about 1,400 calories across a 14-day luteal phase, which is the energy equivalent of 0.4 pounds of fat.
• 14:54
  Philip Pape: So it's not nothing, it exists, but it's not like 300 calories a day, you know, which would be three times that amount.
• 15:01
  Philip Pape: And you're like, oh, that's why I gain a pound of fat every month.
• 15:05
  Philip Pape: No.
• 15:06
  Philip Pape: But but it's not nothing.
• 15:07
  Philip Pape: So again, I don't want to gaslight any of this stuff.
• 15:09
  Philip Pape: I want to approach it with some nuance.
• 15:12
  Philip Pape: And honestly, this is where this whole cycle sinking pitch starts to fall apart.
• 15:16
  Philip Pape: I mean, it starts to fall apart.
• 15:18
  Philip Pape: There's a lot of other ways that it falls apart.
• 15:20
  Philip Pape: Because the premise is that your metabolism and your physiology shift enough between phases to justify different eating and training protocols.
• 15:29
  Philip Pape: But if in reality the metabolic difference is small and the weight, the fluid retention differences are actually rather small, then the case for restructuring your entire nutrition plan around it really gets pretty thin.
• 15:43
  Philip Pape: So I want to put this cycle sinking under the microscope even more directly.
• 15:48
  Philip Pape: That's what we do here, right?
• 15:49
  Philip Pape: We put these things under the microscope and see what makes sense.
• 15:52
  Philip Pape: Let's talk about training first.
• 15:54
  Philip Pape: The claim is that, okay, you should train harder during the follicular phase, your estrogen is higher, and then back off during the luteal phase.
• 16:02
  Philip Pape: And there's two studies that seem to support this.
• 16:04
  Philip Pape: One is from 2014, looked at 20 women, and it assumed every participant had a 28-day cycle with ovulation on day 14, which is one of the problems.
• 16:13
  Philip Pape: Lauren Calenzo Semple talks about that a lot, is like these assumptions that everyone's the same, and then it totally waters down the data, if you will.
• 16:20
  Philip Pape: And they verified the cycle phase, but only with basal body temperature, which is somewhat unreliable in doing that.
• 16:28
  Philip Pape: The other study from 2017 mixed together naturally cycling women with women on oral contraceptives in the same groups.
• 16:37
  Philip Pape: And neither study would probably pass the methodological bar that you would want from evidence-based advice.
• 16:44
  Philip Pape: And that's just scratching the surface.
• 16:47
  Philip Pape: When we balance against those two studies, there's an umbrella review.
• 16:52
  Philip Pape: This is the highest level of evidence synthesis we have.
• 16:54
  Philip Pape: Synthesis meaning combining multiple studies together, especially a meta review, especially an umbrella review, combines a lot together, concluded that prescribing resistance training based on menstrual cycle phase is just not evidence-based.
• 17:08
  Philip Pape: Three independent studies that used what would be the gold standard muscle biopsy and stable isotope in their methodology.
• 17:18
  Philip Pape: They found zero difference in muscle protein synthesis between the two phases of the cycle, between the follicular and luteal phases.
• 17:25
  Philip Pape: In other words, your muscles respond to training the same way regardless of where you are in your cycle.
• 17:29
  Philip Pape: And this is consistent with a lot of what I'm hearing from experts in the field who understand the literature.
• 17:36
  Philip Pape: On the nutrition side, it's even simpler.
• 17:38
  Philip Pape: There has been no RCT randomized control trial that's ever compared cycle-synced calorie or macro intake versus consistent intake for fat loss or body composition outcomes.
• 17:51
  Philip Pape: So there's just no evidence.
• 17:53
  Philip Pape: Any recommendation for syncing to your nutrition is probably extrapolating from hormonal fluctuation data without testing that they actually produce different outcomes.
• 18:04
  Philip Pape: That's all.
• 18:05
  Philip Pape: And I want to be fair about this.
• 18:07
  Philip Pape: I want to be fair, okay, because cycle awareness is not the same as cycle sinking.
• 18:13
  Philip Pape: This is this is the side that I stand on.
• 18:16
  Philip Pape: Knowing that you, you dear listener, tend to feel more fatigued and low, you have a low energy state.
• 18:23
  Philip Pape: You feel wiped in the luteal phase.
• 18:26
  Philip Pape: And then adjusting your training intensity based on how you feel that day and your recovery, that's a smart thing to do.
• 18:33
  Philip Pape: That is responsive, auto-regulated programming, and it is what I recommend.
• 18:38
  Philip Pape: Awareness of your body signals and how you feel and perform, and all of that is great.
• 18:44
  Philip Pape: Also, tracking your symptoms so that you can spot patterns and then know what's coming is smart too.
• 18:53
  Philip Pape: But all that is is listening to your body with a better set of data, just like we try to do with other forms of biofeedback, whether you're a man or woman, whether you're menstruating or not.
• 19:03
  Philip Pape: That is not the same as following a color-coded calendar in an app that tells you to eat sweet potatoes on day 14 and reduce training volume on day 21.
• 19:11
  Philip Pape: That is complete nonsense.
• 19:13
  Philip Pape: I mean, even Stacy Sims, who came on, what was she on with Lauren Calenzo Simple?
• 19:19
  Philip Pape: They kind of went at it and they argued with each other.
• 19:21
  Philip Pape: And, you know, Lauren's more on the side of the nuance and like much of this stuff is pretty much not supported by the evidence.
• 19:27
  Philip Pape: Stacy Sims is probably the most prominent advocate of training around the menstrual cycle, but she has even acknowledged this evolution in the evidence recently, like last year, 2025.
• 19:40
  Philip Pape: She wrote that there is no single right way for all women to train around their cycles.
• 19:44
  Philip Pape: And I heard her say it on a podcast.
• 19:45
  Philip Pape: And so she's kind of evolved her thinking as well.
• 19:48
  Philip Pape: Good for her, right?
• 19:49
  Philip Pape: The real story is individuality, which is essentially the position that I'm presenting here and that I always try to present on the show.
• 19:56
  Philip Pape: Now, for women in perimenopause, perimenopause is the entire period of hormonal fluctuations leading up to menopause, which could be as long as 10, 15 years, you know, starting as early as your mid to late 30s.
• 20:10
  Philip Pape: For women in perimenopause, cycle seeking, cycle sinking is, I'll say structurally impossible because when your cycles shift from 26 days to 45 days to skipping months as you get closer, and I know a lot of you are going through that.
• 20:26
  Philip Pape: We don't talk about it enough, ladies.
• 20:27
  Philip Pape: I know that your cycle is not this fixed 28-day thing.
• 20:32
  Philip Pape: If it is, great, but that's not the case for a lot of women I talk to.
• 20:35
  Philip Pape: It changes, it sometimes gets wildly all over the place.
• 20:39
  Philip Pape: It extends out.
• 20:41
  Philip Pape: Sometimes you don't have one.
• 20:42
  Philip Pape: And this is even outside of like low energy states, amenorrhea, and all that from dieting.
• 20:48
  Philip Pape: This is just, it happens because of hormones, because of perimenopause.
• 20:52
  Philip Pape: In that case, what are you going to sink to?
• 20:53
  Philip Pape: Like it's you're just going to, you know, drive yourself crazy.
• 20:57
  Philip Pape: The entire framework assumes a predictable hormonal pattern, and perimenopause is often defined by the loss of that predictability.
• 21:05
  Philip Pape: All right, if you're hearing all of this, if you're thinking, okay, okay, I get that cycle sinking is oversold.
• 21:11
  Philip Pape: I also know just be patient and gaslighting isn't gonna do it for me.
• 21:16
  Philip Pape: But I need, I want someone to actually help me build that system that works for my body.
• 21:22
  Philip Pape: That is exactly what we've built with Eat More Lift Heavy.
• 21:27
  Philip Pape: And I hope you guys love the name.
• 21:28
  Philip Pape: I'm really loving it because it it says exactly the thing that many of you need to do right in the name.
• 21:34
  Philip Pape: Eat more lift heavy.
• 21:35
  Philip Pape: It's a 26-week coaching program launching March 30, where you get both training and nutrition coaching together, which almost nobody offers at this price point.
• 21:46
  Philip Pape: Over half the women in our intake data report hormonal concerns affecting their progress.
• 21:52
  Philip Pape: And our curriculum has an entire week dedicated to hormonal pattern awareness.
• 21:59
  Philip Pape: You learn About it, you personalize it, you apply it to yourself, and you get coaching.
• 22:04
  Philip Pape: And every member gets a personalized plan that accounts for where they actually are, not where a generic chart says they should be.
• 22:12
  Philip Pape: If you want in at the lowest price that'll ever be our founder's price, get on the wait list now at witsandwaits.com slash eatmore.
• 22:20
  Philip Pape: That's wits and weights.com slash eatmore.
• 22:22
  Philip Pape: The link is in the show notes.
• 22:24
  Philip Pape: The early access window is opening March 16.
• 22:27
  Philip Pape: So get on the list so that you get the emails that say, here it's open.
• 22:31
  Philip Pape: Here's the special deal you're gonna get once and only once, but you're gonna get it because you're on the list.
• 22:37
  Philip Pape: Go to wits and weights.com slash eatmore or click the link in the show notes.
• 22:42
  Philip Pape: Okay, so we've established that cycle syncing over promises, under delivers, and that just be patient does the same.
• 22:51
  Philip Pape: So what do you do instead?
• 22:52
  Philip Pape: All right, two things.
• 22:53
  Philip Pape: You're gonna fix how you measure progress, and you're gonna fix how you eat during the luteal phase.
• 22:58
  Philip Pape: Here we go.
• 22:59
  Philip Pape: How do we fix how we measure progress?
• 23:01
  Philip Pape: The goal is to separate the noise from hormones from the real body composition signals.
• 23:06
  Philip Pape: What's actually happening with your body?
• 23:08
  Philip Pape: And this is gonna help you a lot emotionally too and help you not overreact and know what's going on.
• 23:13
  Philip Pape: The engineering principle here is simple.
• 23:15
  Philip Pape: You don't make decisions on noisy data.
• 23:18
  Philip Pape: You have to filter it first.
• 23:19
  Philip Pape: So I want you to think of it like a filter.
• 23:21
  Philip Pape: Step one, okay, we've got three steps here.
• 23:23
  Philip Pape: Step one, weigh yourself daily, but use a trend.
• 23:28
  Philip Pape: So for that, I recommend an app that can smooth the trend for you.
• 23:32
  Philip Pape: You can do it in a spreadsheet, you can do it on your own, but it takes a lot of math and using the right equations and like making sure you do it.
• 23:38
  Philip Pape: And that tends to create a lot of friction and it's harder for people to get into or stick with.
• 23:43
  Philip Pape: So I would definitely use something like Macro Factor, that's my favorite app that does that.
• 23:48
  Philip Pape: And that's I want you to weigh every day, not because daily weigh-ins are some magical thing, but because we know from the evidence.
• 23:54
  Philip Pape: There was actually a study of 10,000 smart scale users in 2021 that found daily weighing was the only frequency associated with weight loss across all BMI groups and maintaining the weight loss.
• 24:08
  Philip Pape: So the key here is you never react to a single day's number.
• 24:12
  Philip Pape: I know, easier said than done, I get it.
• 24:14
  Philip Pape: But if you're taking a weight every day, it eventually starts to get, it becomes less and less important, and you just kind of get used to seeing that it goes up and down.
• 24:22
  Philip Pape: But what you really care about is the trend.
• 24:24
  Philip Pape: And MacroFactor does this well because they have an exponential moving average, and then they have their expenditure algorithm that takes your trend weight and your calorie intake.
• 24:34
  Philip Pape: And then they actually have their algorithm now has improved handling of cyclical fluctuations.
• 24:41
  Philip Pape: So, and you can track your period as well alongside it.
• 24:44
  Philip Pape: It's it is very fast.
• 24:46
  Philip Pape: So I like that app because it does all of that.
• 24:48
  Philip Pape: So, like if you're working with us or if you're an eat more lift heavy, that's our recommended tool.
• 24:52
  Philip Pape: And if you come to, say, me or Carol and you want some feedback on your data, we're gonna say, hey, one of the one of the data points we need is your macrofactor data because then we have your trend weight and we know what where your expenditure is.
• 25:04
  Philip Pape: If you don't have that data, we're kind of flying blind, right?
• 25:06
  Philip Pape: We're kind of flying in the dark.
• 25:07
  Philip Pape: And so if you're doing this for yourself, same thing.
• 25:10
  Philip Pape: Step two.
• 25:11
  Philip Pape: So that's step one is weigh yourself daily and use a trend smooth, a smoothed trend.
• 25:15
  Philip Pape: And that should that trend, by the way, should be over at least a two-week period, but I really prefer three weeks.
• 25:21
  Philip Pape: Step two is to use the same phase comparison.
• 25:27
  Philip Pape: So phase to phase is how you want to compare as your monthly sanity check.
• 25:31
  Philip Pape: So you're gonna compare your weight from the mid-follicular phase this month, like days seven through ten, to your mid-follicular phase last month.
• 25:40
  Philip Pape: That's that's your most stable hormonal windows, the mid-follicular phase.
• 25:45
  Philip Pape: And and again, you want to take the trend weight from that point, but even if you have just a few spot weights, a few individual scale weights, at least it's been a month and you can do that comparison.
• 25:55
  Philip Pape: But take several of them, don't just take one day.
• 25:58
  Philip Pape: If that number is moving in the direction you want over, say three months, hey, your plan's working.
• 26:02
  Philip Pape: If it's flat, something is off and we need to adjust.
• 26:05
  Philip Pape: And that eliminates a lot of the false alarms that come from weighing yourself, you know, pre-menstrually and comparing it to a random day three weeks ago.
• 26:13
  Philip Pape: Step three, and this is really important if you're in perimenopause, and that is to extend your evaluation window.
• 26:22
  Philip Pape: Listen to me carefully.
• 26:24
  Philip Pape: I want you to extend your evaluation window, the window within which you evaluate what's happening.
• 26:32
  Philip Pape: Because when your cycles are more and more irregular, as they tend to be in perimenopause, especially closer to menopause you are, you cannot rely even on step two, the same phase comparisons, because there's no reliable data, no reliable phase to compare.
• 26:47
  Philip Pape: Instead, you're going to use longer moving averages.
• 26:50
  Philip Pape: You're going to use four to six week moving averages before concluding that any weight change is real.
• 26:56
  Philip Pape: And I know that takes patience.
• 26:57
  Philip Pape: And I know you got to wait.
• 26:59
  Philip Pape: And you want the quick fix and the quick change.
• 27:02
  Philip Pape: It, but you're not going to get it.
• 27:03
  Philip Pape: In fact, you're going to slow your progress down.
• 27:05
  Philip Pape: You're going to go in the wrong direction if you overreact to the short term.
• 27:09
  Philip Pape: Because if you end up under-eating and stressing your body out further, it could actually compensate the wrong direction by burning fewer calories and actually making you have a worse outcome.
• 27:19
  Philip Pape: But in addition to this, see that that's just scale weight.
• 27:22
  Philip Pape: Honestly, you've heard me talk about how scale weight is just a tiny piece of the puzzle and really not that important.
• 27:27
  Philip Pape: I would supplement your scale data with your waist measurement, how your clothes fit, of course, how you're improving in the gym with your strength, and even progress photos.
• 27:38
  Philip Pape: Right?
• 27:38
  Philip Pape: Those things can all be very helpful because the scale alone is going to miss all the changes in your body composition, like building muscle and losing fat at the same time, for example.
• 27:46
  Philip Pape: And during perimenopause, those shifts can be pretty dramatic, right?
• 27:50
  Philip Pape: We know from plenty of research at this point that the rate of fat gain tends to jump up almost double, or I think it did double at the start of the menopausal transition.
• 28:00
  Philip Pape: And lean mass is declining as well.
• 28:02
  Philip Pape: And of course, you know, you lift, listen to wits and weights, you lift weights, you're eating your protein, right?
• 28:06
  Philip Pape: Right?
• 28:07
  Philip Pape: Well, if you're not, that's a whole different thing we got to deal with and get you doing that.
• 28:10
  Philip Pape: But a woman whose scale weight is fairly stable still might be gaining fat and losing muscle.
• 28:17
  Philip Pape: Obviously, the opposite could happen too.
• 28:18
  Philip Pape: You could be gaining muscle and losing fat.
• 28:20
  Philip Pape: Uh, it depends on your lifestyle and what you're doing.
• 28:22
  Philip Pape: And the scale alone is not just is just not going to tell you that.
• 28:25
  Philip Pape: So that's the measurement side.
• 28:27
  Philip Pape: On the the nutrition fix, okay, let's talk about nutrition.
• 28:31
  Philip Pape: We have the behavioral side of this first, and this is big.
• 28:35
  Philip Pape: Luteal phase, the luteal phase is notorious for having uh lots of hunger.
• 28:41
  Philip Pape: So I've seen it over and over again, okay.
• 28:44
  Philip Pape: I can't imagine where like once a month your hunger just is higher than it is the rest of the month.
• 28:49
  Philip Pape: So I feel for you.
• 28:51
  Philip Pape: There's a meta-analysis I found of 15 data sets that show the average increase in energy intake, so how much you eat during the luteal phase is about 168 calories per day.
• 29:04
  Philip Pape: And for women with PMS, it's closer to 300.
• 29:08
  Philip Pape: And then if you fight this with trying to restrict calories, that's like the worst possible strategy because all it does is amplify the what the hell effect, the all or nothing effect.
• 29:17
  Philip Pape: And then it works against the serotonin deficit.
• 29:21
  Philip Pape: That's what's going on here, that is driving the cravings.
• 29:24
  Philip Pape: Now, why is serotonin important?
• 29:26
  Philip Pape: Because serotonin levels drop in the luteal phase and carbohydrate carb cravings appear to function as a form of self-medication because eating carbs increases tryptophan.
• 29:40
  Philip Pape: The tryptophan ratio that feeds how your body synthesizes serotonin.
• 29:45
  Philip Pape: And there's a study on this.
• 29:47
  Philip Pape: There was a double-blind crossover study that gave women with confirmed PMS either a high carb beverage or an identical tasting placebo, and the carb drink significantly reduced depression, anger, and cravings within 90 to 180 minutes, and the placebo did nothing.
• 30:06
  Philip Pape: So the cravings are not a failure of your willpower.
• 30:11
  Philip Pape: They are your brain requesting a specific input that it needs.
• 30:16
  Philip Pape: Interesting, right?
• 30:17
  Philip Pape: So what's the fix here?
• 30:19
  Philip Pape: Well, it's not to fight the hunger, it's to redirect that hunger.
• 30:24
  Philip Pape: This is a powerful tool, ladies.
• 30:25
  Philip Pape: Listen, okay, this is something I've learned working with clients, and it works a lot.
• 30:30
  Philip Pape: First, you've got to leverage protein.
• 30:33
  Philip Pape: If you are not already eating the right amount of protein per day and having protein in every meal, that's your biggest opportunity.
• 30:40
  Philip Pape: 30 to 40 grams of protein every meal, especially your first meal of the day during that luteal phase.
• 30:47
  Philip Pape: The reason is protein is when it's diluted in your diet, like when you don't have enough, right?
• 30:54
  Philip Pape: Total calorie intake goes up because your body keeps eating it until it gets enough protein.
• 30:58
  Philip Pape: So if you can front load protein, you're gonna satisfy that target earlier for your body and reduce the amount of calorie you over calories you overshoot for the day.
• 31:07
  Philip Pape: So if you're not already leveraging plenty of protein, that's number one.
• 31:11
  Philip Pape: The second thing is using complex carbs strategically, don't cut carbs during the luteal phase.
• 31:18
  Philip Pape: That's the opposite of what your brain needs.
• 31:20
  Philip Pape: But what you can do is include complex carbs like whole grains, legumes, starchy vegetables in all your meals, and then you support your serotonin without the crash in blood sugar that comes from you know simpler carbs.
• 31:33
  Philip Pape: Although, I don't want to overstate the blood sugar thing if you're eating balanced meals anyway.
• 31:38
  Philip Pape: Even if you have simple carbs, as long as they're with proteins and fats, you tend to be okay anyway.
• 31:42
  Philip Pape: And then if you're lifting weights and walking, it just makes it even better.
• 31:45
  Philip Pape: But carbs can be your friend for sure.
• 31:48
  Philip Pape: So listen up.
• 31:49
  Philip Pape: If you're low carb, this could be the problem.
• 31:51
  Philip Pape: Third, I want you to allow a modest increase during that phase.
• 31:55
  Philip Pape: So actually shift your calories.
• 31:57
  Philip Pape: If your metabolic rate actually does go up at least 100 calories or so, like if you've proven it for yourself through your tracking, and again, the only way to do that is a tool like Macrofactor where you can tell, then eating an extra, say, 100 to 200 calories during those 10 to 14 days is just gonna offset it.
• 32:16
  Philip Pape: In other words, you're not gonna, you're not gonna stop losing fat.
• 32:19
  Philip Pape: You're not gonna gain weight, it's just gonna offset it.
• 32:21
  Philip Pape: And I know you want to like take advantage of the fact you're burning more calories, but if you're also massively more hungry, you might overshoot that benefit through your food.
• 32:31
  Philip Pape: But if you intentionally increase your food a little bit to match it, then it can on the net work out better.
• 32:38
  Philip Pape: And then over the full cycle, the math washes out in your favor.
• 32:41
  Philip Pape: But if you're trying to maintain a steep deficit during the phase when your body's most resistant to it, then it usually creates, you know, the psychological conditions that lead to you binge eating.
• 32:54
  Philip Pape: Does that make sense?
• 32:54
  Philip Pape: I hope that all makes sense that I didn't get like too technical, because even for myself, I realized the way I worded all that is kind of in the weeds.
• 33:02
  Philip Pape: But the principle across all of this is to work with your biology, not to cycle sink, but understand your body has physiological explanations that are going on and little tweaks in your nutrition and your measurement can go a long way to supporting you through your pattern of your cycle.
• 33:25
  Philip Pape: And not every woman's gonna need every one of these strategies.
• 33:27
  Philip Pape: Now, I want to be clear about what I'm not claiming here because again, nuance, guys, nuance.
• 33:32
  Philip Pape: I'm not saying your cycle doesn't affect how you feel.
• 33:35
  Philip Pape: I'm definitely not.
• 33:36
  Philip Pape: It absolutely does.
• 33:38
  Philip Pape: It does.
• 33:38
  Philip Pape: Fatigue, mood shifts, bloating, cramps, you name it.
• 33:42
  Philip Pape: All of that is real.
• 33:44
  Philip Pape: And if you adjust your training intensity or expectations based on how you feel, that's a smart thing to do.
• 33:51
  Philip Pape: And it's independent of trying to align it with your cycle.
• 33:56
  Philip Pape: It's based on how you're feeling.
• 33:57
  Philip Pape: I'm also not saying that tracking your cycle is useless.
• 34:00
  Philip Pape: It's actually very useful.
• 34:01
  Philip Pape: I even mentioned that in MacroFactor, you can track it and then it aligns it with the other stuff going on there.
• 34:06
  Philip Pape: And it's helpful if you have a coach or if you're in our program and then you can share your data.
• 34:10
  Philip Pape: But for yourself, knowing those patterns gives you better data.
• 34:12
  Philip Pape: And a lot of you do already track your cycle, you know, and I and may not be tracking it against the other things.
• 34:19
  Philip Pape: But what I'm saying, what I'm not saying to do is restructure your entire diet and training plan around this 28-day idea that half the population doesn't even follow predictably.
• 34:30
  Philip Pape: Like half of women don't even fall into the quote unquote normal, you know, ovulation cycle.
• 34:36
  Philip Pape: I'm also not saying the scale doesn't matter.
• 34:38
  Philip Pape: It's a useful data point among many, but I am saying that a single day's weigh-in during the late luteal phase is one of the least helpful things you can collect.
• 34:48
  Philip Pape: And that making decisions based on it is not helpful for the reasons we talked about earlier.
• 34:54
  Philip Pape: So, what I am saying from this whole episode is this you deserve a better framework than quote unquote, sink your macros to the moon, or quote unquote, just relax.
• 35:06
  Philip Pape: The water weight fluctuations are normal and it's all gonna average out.
• 35:09
  Philip Pape: No, you've got to be intentional.
• 35:11
  Philip Pape: And the fix here is a measurement system to filter the noise out, a nutrition approach that respects your individual biology, and then of course, patience to evaluate progress over multiple cycles, not just days or a few weeks.
• 35:26
  Philip Pape: Before we wrap up, remember that I promised you a one meal change that blunts cravings before they start anytime they spike.
• 35:33
  Philip Pape: I will share that in a second.
• 35:34
  Philip Pape: But if this episode is clicking for you, if you are enjoying this, if you want a structured system for navigating all of this with human coaching support, Eat More Lift Heavy is coming.
• 35:47
  Philip Pape: It's a 26-week program.
• 35:48
  Philip Pape: It integrates training and nutrition coaching together.
• 35:51
  Philip Pape: It is built for women over 40 who lift and track but are not seeing the results.
• 35:56
  Philip Pape: And hormonal pattern awareness is built directly into the curriculum.
• 36:01
  Philip Pape: Not to mention Coach Carol.
• 36:02
  Philip Pape: She is amazing.
• 36:03
  Philip Pape: She is an expert in women over 40 hormones and thyroid health, especially, and has personal experience with all of those.
• 36:11
  Philip Pape: The wait list with founder pricing at the lowest it'll ever be is open now.
• 36:15
  Philip Pape: Go to witsandweights.com slash eatmore.
• 36:17
  Philip Pape: That's witsandweights.com slash eatmore.
• 36:20
  Philip Pape: There's no obligation at all.
• 36:22
  Philip Pape: You can join the list for free.
• 36:24
  Philip Pape: Just so you get the information, go to wits and weights.com slash eatmore.
• 36:28
  Philip Pape: Uh by the way, if you're already on my email list, you still want to go there and get on the wait list specifically because you'll get tagged for the early access and the founders pricing.
• 36:37
  Philip Pape: All right, let's talk about the strategy for cravings.
• 36:42
  Philip Pape: Next time you have cravings, whether it is PMS week, maybe you had a bad sleep night, maybe you have a stressful afternoon.
• 36:51
  Philip Pape: Honestly, men, women, whatever the cravings are from, this is what you do.
• 36:56
  Philip Pape: At your very first meal of the day, hit at least 40 grams of protein before anything else.
• 37:02
  Philip Pape: And that could be two eggs plus a cup of Greek yogurt.
• 37:04
  Philip Pape: That could be a protein shake.
• 37:06
  Philip Pape: And the 40 grams is more than enough to suppress ghrelin, that's your hunger hormone.
• 37:14
  Philip Pape: It elevates CCK, that's a satiety hormone.
• 37:18
  Philip Pape: And it does so for several hours.
• 37:21
  Philip Pape: Because cravings are partly a hunger management problem.
• 37:26
  Philip Pape: They are partly a hunger management problem.
• 37:28
  Philip Pape: You're like, yeah, duh.
• 37:29
  Philip Pape: But what I mean by that is when your baseline hunger is already elevated because of your hormones or poor sleep or stress, your threshold for giving in to the hunger is lower.
• 37:41
  Philip Pape: And protein raises it back up.
• 37:44
  Philip Pape: It raises it back up.
• 37:45
  Philip Pape: So you front load the protein and then you build the rest of the meal around things like whole grains and starchy vegetables, a little bit of fat, especially if carb cravings are the issue.
• 37:54
  Philip Pape: You see what I'm saying here?
• 37:55
  Philip Pape: If carb cravings are the issue, why don't you eat some carbs?
• 37:58
  Philip Pape: But eat the carbs that you choose that will benefit you, right?
• 38:01
  Philip Pape: I'm not talking about donuts and pizza.
• 38:03
  Philip Pape: I'm not talking about reading the pantry or the fridge on a whim.
• 38:06
  Philip Pape: I'm talking about you be intentional and have whole grains, fruits, starchy vegetables, things like that.
• 38:11
  Philip Pape: And that way you're not fighting the craving.
• 38:13
  Philip Pape: You are taking the edge off with intention and responding to it gracefully instead of reacting to it.
• 38:20
  Philip Pape: And isn't that what we all want to do?
• 38:22
  Philip Pape: All right, until next time, keep using your wits, lifting those weights.
• 38:25
  Philip Pape: And remember, your cycle is not the enemy of fat loss.
• 38:29
  Philip Pape: It's just data that most people never learned to need.
• 38:33
  Philip Pape: I'm Philip Pate, and I'll talk to you next time here on the Wits and Weights podcast.