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Quick Wits: The Menopause Fat-Loss Formula · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: On today's Quick Wits, you are going to hear a full module from the Menopause Fat Loss Formula, which is a course in Wits and Weights Physique University.
• 0:08
  Philip Pape: This module is specific to mindset during menopause.
• 0:12
  Philip Pape: This is a extremely important and profound transition for women and there is a significant psychological component to it and an opportunity to reframe this phase of life when combined with the other things.
• 0:26
  Philip Pape: We teach in the course about physiology as well, and we talk about those in all the other modules, but today we are getting into the mindset module, so enjoy Welcome to the Wits and Weights podcast.
• 0:40
  Philip Pape: I'm your host, philip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:51
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 1:02
  Philip Pape: Let's dive right in.
• 1:03
  Philip Pape: Today we are diving into one of the most powerful tools at your disposal and it's something you always have with you every day of your life, and that is your mind, your mindset, to be specific, how you think about this phase of life, this beautiful, positive, transitional, adventurous phase of menopause.
• 1:25
  Philip Pape: See what I did there.
• 1:26
  Philip Pape: Your health, your capabilities, your strength, your athleticism, your identity All of these are part of your mindset and they can profoundly impact your success.
• 1:39
  Philip Pape: And today we are going to explore how to cultivate this mindset, because it is not a woo type of thing, it is not a nebulous thing.
• 1:47
  Philip Pape: There is positive psychology behind this.
• 1:49
  Philip Pape: It is how the human brain thinks and it's a very powerful tool, the most powerful thing you have, because your mindset shapes your menopause journey.
• 1:58
  Philip Pape: It is the lens through which you view your menopause journey.
• 2:03
  Philip Pape: It can be a time of loss, which many women think of, or it can be a new chapter filled with potential.
• 2:11
  Philip Pape: I want you to think of adopting a positive, growth-oriented mindset Not a negative, fixed mindset, but a positive, growth-oriented mindset.
• 2:20
  Philip Pape: And once you do, you now open yourself up to so many possibilities that you've never thought of.
• 2:27
  Philip Pape: The way that you think of things, the way that you frame things, the way that you state things aloud about yourself, the self-talk, the identity it's all tied into this.
• 2:37
  Philip Pape: Even if there's so much going on underneath the surface in your unconscious mind, the conscious piece can tie into your unconscious and bring it into a new, positive state of growth.
• 2:48
  Philip Pape: So I want you to embrace this time, right now.
• 2:52
  Philip Pape: Whether it's leading into perimenopause, you're in menopause, it doesn't matter.
• 2:56
  Philip Pape: This right now is your opportunity to invest in yourself, to learn to grow.
• 3:00
  Philip Pape: You're already doing that in Wits and Weights Physique University.
• 3:01
  Philip Pape: You join this to become a better version of you, to grow.
• 3:03
  Philip Pape: You're already doing that in Wits and Weights Physique University.
• 3:05
  Philip Pape: You join this to become a better version of you and to grow.
• 3:08
  Philip Pape: That is what we are all about and I love that.
• 3:10
  Philip Pape: I am passionate about that.
• 3:11
  Philip Pape: I think you know that and remember that the thoughts that we nurture, those dictate how we experience everything around us.
• 3:19
  Philip Pape: It's all about how we think of it.
• 3:20
  Philip Pape: It is the one thing that we always have complete control over is our thoughts about how we think of it.
• 3:25
  Philip Pape: It is the one thing that we always have complete control over is our thoughts.
• 3:27
  Philip Pape: Even if I had you you know, if I had your arms bound and you were in a chair and you couldn't move you can still control your thoughts.
• 3:33
  Philip Pape: Now, if you can cultivate a resilient and optimistic mindset and I know not all of you are natural optimists, that's okay.
• 3:40
  Philip Pape: I happen to have an optimism bias, but I've also understood through the study of positive psychology that you can cultivate this mindset.
• 3:48
  Philip Pape: And if you do an optimistic mindset, no, it's not going to set you up for disappointment.
• 3:53
  Philip Pape: The opposite.
• 3:54
  Philip Pape: The evidence shows us that optimistic people because they approach everything with the thought that I can and I will and it can happen and it will happen it happens more often than it does for other people who are pessimistic.
• 4:04
  Philip Pape: And I will and it can happen and it will happen.
• 4:05
  Philip Pape: It happens more often than it does for other people who are pessimistic.
• 4:07
  Philip Pape: That's what we see.
• 4:07
  Philip Pape: So why not be optimistic?
• 4:08
  Philip Pape: That can help you navigate the challenges that come with menopause.
• 4:11
  Philip Pape: Once you have that mindset and then, when you have symptoms like hot flashes or mood swings or even weight gain, you can then choose to focus on what you can control.
• 4:21
  Philip Pape: I don't know if you're into stoicism.
• 4:23
  Philip Pape: If you learn much about the stoic philosophers of ancient Greece, I would encourage you to study them, because they knew what they were talking about when they said you know there are only so many things we can control and that's what we should focus on.
• 4:35
  Philip Pape: Everything else, why even give it another thought?
• 4:38
  Philip Pape: Why give it another thought if you can't do anything about it?
• 4:40
  Philip Pape: But you can focus on your locus of control.
• 4:43
  Philip Pape: You can celebrate small wins, small victories, like consistently training in the gym, consistently making informed, healthier food choices not healthier, but as part of your health surrounding yourself with supportive people who uplift and encourage you ah, our community surrounding yourself.
• 5:03
  Philip Pape: Or seeking out resources that provide information and inspiration, like this course.
• 5:09
  Philip Pape: By actively shaping your mindset, you empower yourself to thrive during this transformative phase of life.
• 5:16
  Philip Pape: I hope I'm psyching you up.
• 5:17
  Philip Pape: I hope this is like a motivational video here, because I really want you to take this mindset, and if you don't have that right now, that's okay, you can get there.
• 5:25
  Philip Pape: You can cultivate that, all right.
• 5:27
  Philip Pape: Here's the thing Menopause can bring about mental barriers.
• 5:31
  Philip Pape: It can create new mental barriers that feel like they are holding you back.
• 5:35
  Philip Pape: Thoughts like it's too late for me to make a change, or I can't lose weight during menopause.
• 5:41
  Philip Pape: These are common thoughts, but they're not at all insurmountable.
• 5:45
  Philip Pape: It's all about the identity of it, how you think, your mindset.
• 5:48
  Philip Pape: We want to challenge these thoughts Every time you say you know, I tried this, or I can't do this, or it's too late for this, or I am this negative thing.
• 5:57
  Philip Pape: I want you to challenge those thoughts and I want you to replace them.
• 6:01
  Philip Pape: This is called reframing.
• 6:03
  Philip Pape: I want you to replace those thoughts with empowering beliefs like I am capable of improving my health at any age.
• 6:09
  Philip Pape: I can get stronger, I can manage my weight, I can be the best looking and feeling version of myself that I've ever been in my entire life, even in menopause.
• 6:20
  Philip Pape: Menopause is a beautiful time of life to find a new version of myself that's always been there and never been expressed, and now I'm going to express it.
• 6:28
  Philip Pape: It's about shifting from a fixed mindset to a growth mindset.
• 6:32
  Philip Pape: You can always grow.
• 6:33
  Philip Pape: You were never fixed.
• 6:34
  Philip Pape: Till the day you die.
• 6:35
  Philip Pape: You can get better and better, and even physically, where the challenges become opportunities for growth, not insurmountable obstacles.
• 6:46
  Philip Pape: Now one effective way to overcome these mental barriers is to focus on small, achievable goals, very important here.
• 6:55
  Philip Pape: We are not aiming for a drastic transformation overnight.
• 6:59
  Philip Pape: We want small and realistic targets that you can work toward consistently.
• 7:05
  Philip Pape: Now in this program, there are lots of different things you're tracking, lots of different things you're trying to do.
• 7:10
  Philip Pape: It can seem overwhelming, I get it, but we're trying to do.
• 7:12
  Philip Pape: It can seem overwhelming, I get it, but we want to set targets that we can work toward.
• 7:15
  Philip Pape: And by targets I don't mean outcomes like physique outcomes.
• 7:19
  Philip Pape: I mean things that you do, things that you have control over each day, like going for that walk, like getting into the gym and doing your workout, not necessarily that you lost a pound, but that you chose to incorporate this fun activity that got you 2,000 extra steps.
• 7:35
  Philip Pape: Or you chose to add protein to this meal that didn't have protein before.
• 7:40
  Philip Pape: So if you break down your journey into these manageable steps, that's the way that we build momentum and confidence, and then those wins feed back to the motivation, the self-motivation, that can help shift our mindset in the positive direction, because we see that what we're doing gives us what we want.
• 7:58
  Philip Pape: What we're doing in our control actually produces the progress that we want, and we're enjoying the process along the way.
• 8:06
  Philip Pape: Now, progress is not linear, we know this.
• 8:07
  Philip Pape: So you're going to get setbacks.
• 8:09
  Philip Pape: It's going to sometimes feel like two steps forward, one step back.
• 8:12
  Philip Pape: Two steps forward, one step back.
• 8:13
  Philip Pape: It's okay, let's celebrate the forwards and then, when the backs happen, we assess the situation, be kind to yourself, practice self-compassion and realize that this doesn't define you and it doesn't define your journey, because with the grit, with the perseverance, with the persistence and, most importantly, with this positive outlook, with this optimism, you will.
• 8:35
  Philip Pape: You will not just, not just possibly or can't know.
• 8:38
  Philip Pape: You will overcome the mental barriers that hold you back and you will achieve your goals during menopause.
• 8:44
  Philip Pape: And here in the program we are here to support you doing that, and I've seen it happen to client after client after client.
• 8:49
  Philip Pape: It's going to happen to you as well, and I want you to have that mindset that it is going to happen and you're going to continue growing over time period.
• 8:57
  Philip Pape: And so the last thing I want to mention here is we are not trying to go out of your comfort zone.
• 9:04
  Philip Pape: Now, I know we use that phrase a lot and I get what we mean by it, but the problem with trying to go out of your comfort zone is it's out of your comfort zone and so when you go out of something like that, you tend to snap back in out of it and you give up.
• 9:15
  Philip Pape: But instead, if we think of expanding that comfort zone a little bit, while we still have plenty of things going on inside the existing comfort zone, it doesn't seem so overwhelming.
• 9:25
  Philip Pape: We're just taking these small, manageable changes and we're building it from there and the bubble gets bigger and bigger, and then some of those pieces from deep in our comfort zone, become closer to this expanded comfort zone, and it's more than we've ever done before, but it's not so much more that it's not achievable or something we can stick with.
• 9:43
  Philip Pape: So I want you to celebrate every victory.
• 9:46
  Philip Pape: Do these little things and then see the win.
• 9:47
  Philip Pape: Do more than see the win.
• 9:49
  Philip Pape: Choose this over that.
• 9:51
  Philip Pape: You went for a walk, even when Well, I'm not going to say when you didn't feel like it, but you scheduled in the walk you hadn't been doing it before, and now you did that walk.
• 10:00
  Philip Pape: That's a win.
• 10:00
  Philip Pape: These small victories add up.
• 10:02
  Philip Pape: They reinforce your belief in your ability to make those changes.
• 10:05
  Philip Pape: So I'm kind of repeating myself here, because I think it's important, but I think reframing, celebrating wins, enjoying the process are all key concepts here.
• 10:15
  Philip Pape: Now, another way to expand your comfort zone is try new activities right, new hobbies that align with your goals.
• 10:20
  Philip Pape: Maybe join a dance class.
• 10:22
  Philip Pape: Maybe try a new recipe.
• 10:23
  Philip Pape: Explore a trail you've never hiked at before.
• 10:29
  Philip Pape: Some of the mindfulness things that we've talked about.
• 10:30
  Philip Pape: Go get a mindfulness app on your phone and just try some meditation right.
• 10:33
  Philip Pape: These are ways to expand your comfort zone so that you can also discover things that surprise you, new passions, new strengths that you never knew you had.
• 10:42
  Philip Pape: Right, enjoy this process of personal growth, because that's what it is, and every time that you push that boundary, no matter how small, you're then one step closer to becoming the best version of yourself during this beautiful, transformative phase of life.
• 10:57
  Philip Pape: All right, so, cultivating this mindset, this resilience, this supportive mindset, this optimism, this positivity, this is not just about getting the physique or getting the fat loss.
• 11:07
  Philip Pape: It's creating a life that's filled with joy, that's filled with health, fulfillment during menopause and beyond.
• 11:15
  Philip Pape: That's what we want.
• 11:15
  Philip Pape: Every day, I want you to feel like you are living your best life, and I don't mean that in a pithy way.
• 11:20
  Philip Pape: I mean that in a physiological way, a mental way, a physical way, everything right.
• 11:25
  Philip Pape: So that's what this was about.
• 11:27
  Philip Pape: Hope you got some help out of that video.
• 11:31
  Philip Pape: And next time, on the next video, we are going to explore lifestyle adjustments, so we're going to get a little bit back into some of the physical and practical side of things for your energy, your metabolism, your wellbeing.
• 11:43
  Philip Pape: But until then, I really want you to nurture that positive mindset.
• 11:47
  Philip Pape: I mean, you're already in WWPU, which lets me know that you are thinking of growth and becoming a better version of yourself and I want you to keep doing that.
• 11:54
  Philip Pape: You have the power to shape your journey.
• 11:57
  Philip Pape: All right, I'll see you in.
• 12:00
  Philip Pape: So, again, that was a module from the Menopause Fat Loss Formula course within Wits and Weights Physique University, one of many high value courses available in that program, and if you're interested in learning more, definitely click the link in my show notes.
• 12:14
  Philip Pape: We are still open for enrollment.
• 12:16
  Philip Pape: We've got a ton of students that joined in the first few weeks.
• 12:19
  Philip Pape: It is becoming a thriving community.
• 12:21
  Philip Pape: We've had our first live coaching call, we've had our check-ins and it's just an amazing place to be if you're looking to build your dream physique and do it based on the evidence, effectively, time efficiently, without all the silly deprivation, restriction, chronic cardio restrictive diets and all the other things that others tend to flock to.
• 12:45
  Philip Pape: So if you're looking for that evidence-based approach, again, you can learn more about Wits and Weights Physique University by clicking the link in the show notes or going to witsandweightscom slash physique.
• 12:56
  Philip Pape: That's witsandweightscom slash physique.
• 12:58
  Philip Pape: We'll see you in the next episode, the next Quick Wits, and stay strong.
• 13:02
  Philip Pape: Thank you for tuning in to another episode of wits and weights.
• 13:09
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up their wits or weights.
• 13:14
  Philip Pape: Please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 13:22
  Philip Pape: Until then, stay strong.