Can you target menopause belly fat?

The surprising answer is... yes! It involves how metabolism shifts after 40, why visceral fat behaves differently than subcutaneous fat, and THIS time-efficient form of conditioning that outperforms steady-state cardio in the latest postmenopausal research.

This episode covers 2026 metabolic chamber research on how the menopause transition independently changes metabolism and substrate oxidation, the visceral fat redistribution that drives the menopause belly experience, and sprint interval research in postmenopausal women.

Plus how to fit short sprint sessions around lifting heavy, who should start this protocol, and the speed-drop test that tells you whether the protocol is working. Built for women in perimenopause, postmenopause, and adults over 40 working on fat loss, body recomp, and strength training over 40.

Get the free Sprinting for Fat Loss guide by joining my email list and replying to ask for it. The 6-page PDF includes the full protocol, equipment options, and how to fit short sprint sessions around your lifting schedule:
https://witsandweights.com/email

Timestamps:

0:00 - 20-minute fix for menopause belly fat
2:20 - Metabolism drop in menopause
7:06 - Substrate oxidation and fuel preference
9:58 - Sprint research in postmenopausal women
13:08 - Sprint adaptations and visceral fat
15:30 - Sprinting protocol
18:48 - Equipment hierarchy for sprint training
20:12 - Fitting sprints around lifting
24:48 - Bonus: speed drop test

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏