Thyroid and Weight Loss: What Actually Helps

If your body hasn’t been cooperating lately, you might be relieved to hear why that’s more common and more fixable than you think.

Philip Pape and I dug into the deeper reasons why so many people struggle with fat loss, muscle loss, and long-term consistency, especially when thyroid health or chronic stress is part of the picture. We talked about protein needs, the role of strength training as we age, why fasting isn’t a magic solution, and how undereating can work against your goals. Philip also shares a very down-to-earth way of thinking about metabolism, recovery, and flexible nutrition that I find a lot of people benefit from hearing again in a simple, practical way.

For anyone who’s been frustrated by slow progress, tuning in may help you understand what your body has been trying to tell you.

Episode Timeline: 

00:00 – Episode Preview
01:29 – Podcast Intro
03:55 – Philip Pape Background
07:03 – Why Weight Loss Fails
10:11 – Stress and Metabolism
11:52 – Muscle and Fat Recomposition
13:52 – Intermittent Fasting Explained
16:09 – Training Fasted Safely
18:30 – Resistance Training Frequency
21:09 – How Heavy Should You Lift
23:27 – Weights vs Bodyweight
25:34 – Nutrition for Muscle Building
26:45 – Carbs and Thyroid Health
31:20 – Flexible Eating Approach
32:56 – Protein Powders Pros and Cons
35:45 – Creatine Monohydrate Benefits
36:49 – Key Supplements Overview
39:22 – Nutrient Density Focus
40:51 – Food Tracking Apps
43:58 – Fitness Lab App
44:27 – Sustainable Fat Loss Strategy
46:01 – Where to Find Philip
46:31 – Podcast Outro
46:52 – Post-Episode Reflections

About Philip Pape:
Philip Pape is a certified nutrition coach and the host of Wits & Weights, a Top 25 (Top 1%) nutrition podcast for people who want to build muscle, lose fat, and transform their health with evidence-based strategies. Through his coaching and podcast, Philip helps busy professionals cut through confusion around food and fitness so they can finally look, feel, and perform at their best, especially in their 40s and beyond.

Connect with Philip Pape:
Podcast - witsandweights.com/podcast 
Instagram - https://www.instagram.com/witsandweights/ 
Free Guide: Strength training for hormone health - https://www.witsandweights.com/free/strength-training-for-hormone-health 

📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork: https://witsandweights.com/app 

Mentioned in this Episode:

Philip Pape’s Podcast Episode: Training C

Free resources for your thyroid health

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