Josh Phillips Fitness

Josh Phillips Fitness I'm here to provide my knowledge and experience to achieve your health & fitness goals.

25/08/2026

Still scared of a “glucose spike”? 😅 Let’s actually clear this up.

Insulin isn’t just the fat-storage hormone everyone’s made it out to be. It also protects your muscle, and your muscle is quietly running your fat loss in the background. 🔥💪

Cut carbs out completely and you’re not dodging anything. You’re working against the exact tissue getting you results.

Stuck at a plateau? Your body isn’t broken. It’s just responding to what you’ve been giving it. Change that. 🔁

Comment ‘LEARN MORE’ or DM me if you want this done properly. 👇

I have nothing against cardio. Cardio is incredible for your heart, brain, blood sugar and mental health. 🏃‍♀️This post ...
24/08/2026

I have nothing against cardio. Cardio is incredible for your heart, brain, blood sugar and mental health. 🏃‍♀️

This post is for the general population. If you are a competitive runner, triathlete or endurance athlete, that is a different conversation entirely and your programming needs to reflect that.

But for most women over 40 who are training to feel better, look better and age well, the hormonal landscape changes and so should your approach. 💡

High-intensity cardio spikes cortisol. In perimenopause, when cortisol is already running higher and recovering more slowly, too much intense cardio without the right foundation can work against you. 🧬

The missing piece for most women is not more cardio. It is strength training done consistently, progressively and with enough recovery. 💪

Across 101 studies and 5,697 women, combined training produced the best outcomes. The optimal structure is 3 strength sessions, 2 to 3 Zone 2 sessions, and high intensity no more than once a week.

Swipe through for the full breakdown. 👉

Save this and share it with a woman who is working hard but not seeing results. 🔖

13/08/2026

Keto. Fasting. Carb cycling. Low carb. 🤯 It’s not that the advice is wrong, it’s that most of it was never built for a 40+ body.

Different hormones. Different recovery. Different rules. 💪
The stuff that actually works never changes... Protein, resistance training, sleep, and consistency.

Everything else is just packaging around the same four things. 📦✅

If you’re tired of trying plans that were never designed for you in the first place.
Comment ‘LEARN MORE’ below or shoot me a DM and let’s talk. 🙋‍♀️👇

29/07/2026

🎉Client Christine, age 56, 8.5kg down and moving! 🎉

Menopause hit and more weight kept piling on and piling on despite still doing all the things she was doing before to keep things under control. Now, living her balanced lifestyle, weight dropping and energy levels at an all-time high

Before joining our service -
❌ Unknow of what was required for her through menopause
❌ Struggling with menopause weight gain.
❌ Tried 12 week programs with no results leading to giving up.
❌ Low Energy
❌ No plan, structure or accountability

Fast forward to now...
✅ Educated around menopause, hormones, nutrition, training
✅ 8.5kg down and still going
✅ Found the last program she really needs
✅ High energy, making her daily tasks achievable and enjoyable
✅ Sustainable plan & structure working with her lifestyle

If this is something you need help with?
Comment or DM “ Learn more “ and we can see if this is the right fit for you!

The anxiety. The poor sleep. The mood changes that came out of nowhere.This is not stress. This is progesterone. 💜Proges...
23/07/2026

The anxiety. The poor sleep. The mood changes that came out of nowhere.

This is not stress. This is progesterone. 💜

Progesterone is often the first hormone to decline in perimenopause. Sometimes years before oestrogen. Long before your periods change. Most women are never told this.
When it falls, your brain loses its primary natural calming agent. The same receptor pathway targeted by anti-anxiety medication goes quiet.
That is why the anxiety, the 3am waking and the emotional dysregulation hit all at once and feel so different from ordinary stress. 🧬
40 to 50 percent of perimenopausal women experience significant anxiety and mood symptoms. Most are told it is life. It is not. It is hormonal and it responds to the right support.

Swipe through for the full breakdown including the mechanism, the symptoms, the natural support strategies and what the clinical evidence says about treatment. 👉

Save this and share it with a woman who needs to hear it. 🔖
Drop a comment below, does this sound like you? 👇

23/07/2026

Comment CALCULATOR and I’ll send you the free calculator we give our clients to stop guessing and lose 10+ kilos of fat. 👇

The exact formula I give my clients to hit their calories, protein, fat, fibre and carbs — no app, no guessing needed. 🧮✨
Save this one, you’ll want it later. 📌

This is general guidance, not personalised advice. A few things can shift these numbers for you specifically:
🏃‍♀️ Activity level — a training day vs. a desk day changes what you need
💪 Current muscle mass and body composition
🌸 Perimenopause/menopause stage and hormone status 🩺 Medical conditions (thyroid, PCOS, insulin resistance, kidney or liver issues)
💊 Medications that affect appetite, metabolism, or fluid balance
😴 Sleep quality and stress/cortisol levels
🌾 Digestive sensitivities — fibre and carb sources may need adjusting
🤰 Pregnancy or breastfeeding
📉 Previous nutritional approach and dieting history. years of restriction can slow your metabolism below what these formulas predict.

Use this as your starting point, then adjust based on how your body responds.
If you’re serious about wanting results, feel free to reach out to me via DM to see if I can help you. 💬

21/07/2026

Your muscle mass at 40 vs 60 👀💪

If you’re not strength training, you could be losing up to 8% of your muscle every decade after 40 — and that loss speeds up even more after 50. 📉

Less muscle = fewer calories burned at rest. That’s why so many women say they’re eating less than ever and still gaining weight.
It’s not your willpower — it’s your metabolism running on empty. 🔥

The good news? Muscle is rebuildable at any age. Lift weights, eat enough protein, stay consistent — and your metabolism comes back online. 🏋️‍♀️✨

Ready to stop losing muscle and start rebuilding your metabolism? Comment or DM me “LEAN MORE” below and I’ll see if we can help. 👇

20/07/2026

🎉Client Sarah 14kg down in 17weeks and now has the system and knowledge to maintain while living her lifestyle 🎉

Sarah stated,
“ Don’t think you’re going into this really difficult diet, because you’re not. You need to jump off that fence and give this a go. This will be a lifelong change for you that will put you in the best position you possible can be “

Beyond proud on what she has achieved and grateful to be a part of another incredible journey! 🫶🏽

🔥Ladies if this sounds like something you could be interested in and wanting to achieve forever results over the age of 40.
Comment or DM me “ Learn More “ and we can have a chat to see if we can help you.

🎉 Client Kelly -18kg down 🎉🤩“ this program changed my life. I’ve tried everything and spent endless amounts of money and...
16/07/2026

🎉 Client Kelly -18kg down 🎉🤩

“ this program changed my life. I’ve tried everything and spent endless amounts of money and got nothing in return.
This 6 month invest with you for myself has not only got me the result I wanted but set me up forever to maintain and live my life! Thank you. “

Before joining:

• High stress and high cortisol stalling her progress
• Confused by conflicting diet advice online
• Emotional eating after long work days
• Feeling like she’d “tried everything”

Fast forward to now…

• 18kg down without giving up her social life
• A simple routine that fits around her life and needs
• Understands her hunger cues and triggers
• Stronger, leaner, and in control
• Confidence that shows in every part of her life

If you want results like this. Comment “Learn more” and I’ll reach out to you 🫶🏽

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Gold Coast, QLD

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