Shows / Wits & Weights | Strength & Fat Loss Over 40
Wits & Weights | Strength & Fat Loss Over 40
Strength training and fat loss for men and women over 40 is the foundation of this show. In every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it doesn't work, and give you the deceptively simple fix that does. For skeptics of the fitness industry who are tired of following the rules and still not seeing results.
If you've been lifting weights, tracking macros, and doing "all the right things" but your body composition hasn't changed, you're…
Episodes
Wits & Weights | Strength & Fat Loss Over 40Intermittent Modified Fasting to Lose Fat WITHOUT Losing Muscle (Lyle McDonald)
Can intermittent fasting help you lose fat without losing muscle? What if everything you've heard about fasting and your metabolism is wrong? And what if the…
Wits & Weights | Strength & Fat Loss Over 40Is Zone 2 Cardio OVERRATED for Strength Training Over 40?
Do you need 3 hours of Zone 2 cardio a week if you're already strength training over 40? You've heard that Zone 2 builds your mitochondria, burns more fat, and…
Wits & Weights | Strength & Fat Loss Over 40How to Track Macros (When Food Labels Can Be Wrong By 20 Percent)
How do you track macros when food labels can be wrong by 20 percent? You've heard food labels can be off by 20 percent, so you might wonder why you'd weigh…
Wits & Weights | Strength & Fat Loss Over 40Are Peptides Like BPC-157 Worth It If You're Lifting Weights?
Is BPC-157 worth injecting for tendon pain if you're lifting weights? You've seen the headlines about an FDA panel voting for BPC-157, and you may know someone…
Wits & Weights | Strength & Fat Loss Over 40Why This 73-Year-Old Won't Stop Strength Training After 40 (David Frost)
Are you getting weaker because of age, or because you started "training your age"? David Frost is 73, a retired Navy captain, adjunct professor, and writer on…
Wits & Weights | Strength & Fat Loss Over 40How to Lose Belly Fat After 40 (Cortisol is NOT the Problem)
Is cortisol the reason your belly fat won't budge after 40? You've seen the cortisol cocktails, the adaptogens, and the advice to quit coffee and skip hard…
Wits & Weights | Strength & Fat Loss Over 40Why October Is the Best Time to Start (Before Holiday Weight Gain Sets In)
For many of us, the holidays are just a few weeks away, so what better time to work on your health, fitness, and fat loss goals than...now!👉 Learn about our…
Wits & Weights | Strength & Fat Loss Over 40How Jenny Lost 13 Pounds While Eating MORE After Dieting Since 7th Grade
Is your metabolism damaged from decades of dieting? Jenny was sure her body was broken. She started with cabbage soup in 7th grade, and by her late 40s, Atkins…
Wits & Weights | Strength & Fat Loss Over 40Do Weight Loss Challenges Work? (What to Do Instead)
We evaluate weight loss challenges and why they can make you "win" on the scale while losing muscle, bone, and momentum toward your true goal of improving how…
Wits & Weights | Strength & Fat Loss Over 40Why the Most Convincing Nutrition Advice Is Usually Wrong (Zoë Rom and Kylee Van Horn)
Why does bad nutrition advice sound so convincing, and how do you know who to trust? Registered dietitian Kylee Van Horn and journalist and elite ultrarunner…
Wits & Weights | Strength & Fat Loss Over 40Carb Cycling, Workout Carb Timing, and the Menopause Carb Myth
It turns out that carb cycling does NOT improve fat loss or your metabolism. But does it have other benefits? You've heard you should load carbs on lifting…
Wits & Weights | Strength & Fat Loss Over 40The 8 Hours of Sleep Myth for Longevity and Muscle Building After 40
Do you actually need 8 hours of sleep to build muscle after 40? We put that claim under the microscope and separate what sleep research actually shows from…
Wits & Weights | Strength & Fat Loss Over 40Creatine for Women in Menopause (Dosage, Bone, and Brain Research)
The claim that women need more creatine is everywhere right now, especially if you're strength training over 40. Maybe you heard that women carry 70 to 80%…
Wits & Weights | Strength & Fat Loss Over 405 Rep Ranges You MUST Know for Hypertrophy After 40 (Andy Baker)
If 5 to 30 reps can all build muscle, why do some rep ranges clearly work better than others? After 40, could the “science-based” advice you’re following be…
Wits & Weights | Strength & Fat Loss Over 40Do Diet Breaks Actually Work for Metabolism Recovery and Fat Loss?
A diet break won't give you more fat loss. Two weeks at maintenance won't "reset" or "restore" your metabolism either. But I still use diet breaks with almost…
Wits & Weights | Strength & Fat Loss Over 40You Don't Need a Calorie Surplus to Build Muscle Over 40
You don't need a calorie surplus to build muscle after 40. The common surplus numbers are shakier than most people realize. I break down the real energy cost…
Wits & Weights | Strength & Fat Loss Over 40Perimenopause Doesn't Cause Weight Gain (Your Metabolism Is Fine)
Perimenopause doesn't cause weight gain. But if you ARE gaining weight over 40 (or struggling to lose weight), then what's actually going on? Menopause changes…
- Wits & Weights | Strength & Fat Loss Over 40
Stop Rushing Your Rest Periods (How to Shorten Your Workout WITHOUT Losing Muscle)
Cutting your rest periods to save time could backfire. Obsessing over rest periods between sets is usually the wrong way to save time in the gym when it comes…
Wits & Weights | Strength & Fat Loss Over 405 Beliefs I Got Wrong About Strength Training Over 40 | Ep 500
Are you still following outdated advice for strength training over 40 when it comes to building muscle and losing fat? After 500 episodes of Wits & Weights…
Wits & Weights | Strength & Fat Loss Over 40The 4 Essential Skills of Body Recomposition After 40 | Ep 499
Why do weight loss and body recomp results often fade even after you have success? The real win is learning skills that still work when life changes or support…
Wits & Weights | Strength & Fat Loss Over 40Cut, Maintain, or Build and Still Lose Fat WITHOUT Losing Muscle | Ep 498
You can lose fat without losing muscle, but only with the right approach. Most of us decide what to do (often out of fear) and then go collect the data that…
Wits & Weights | Strength & Fat Loss Over 40Stop Letting a Calculator Set Your Macros and Calories for Fat Loss | Ep 497
Your app or online calculator is likely wrong about calories for fat loss. It can be off by a few hundred calories, and your wearable is even worse. We…
Wits & Weights | Strength & Fat Loss Over 40Testosterone, GLP-1s, and Fat Loss Over 40 (Jay Campbell) | Ep 496
Over 40 and suddenly struggling to lose fat or build muscle? It must be your hormones... right? Not so fast. Jumping straight to TRT, HRT, peptides, or GLP-1s…
Wits & Weights | Strength & Fat Loss Over 40Menopause Strength Training and the Bone Density Myth | Ep 495
Heavy lifting does build bone density. That part is true. But the rule going around that women must strength training with 5 sets of 5 at 85% of your max (1RM)…
- Wits & Weights | Strength & Fat Loss Over 40
Did I Trigger the "Fat Folks" on Social Media?
Am I mansplaining to the "fat folks" on social media and stripping away their bodily autonomy? It all started with a Threads post about GLP-1s and lifting…
Wits & Weights | Strength & Fat Loss Over 40How Long Body Recomposition Takes (Lose Fat & Gain Muscle) | Ep 494
How long does body recomposition really take? Cutting calories to lose weight can make a skinny fat physique worse by stripping away the little muscle you have…
Wits & Weights | Strength & Fat Loss Over 40Reverse Dieting Is a Dead End for Metabolism Recovery | Ep 493
Reverse dieting gets sold as a slow, safe way to “fix” your metabolism after fat loss, but the evidence and the real-world experience rarely match the promise…
Wits & Weights | Strength & Fat Loss Over 40Tissue Capacity and Training Through Pain for Lifters Over 40 (Dr. Tom Walters) | Ep 492
Can resting an achy joint actually make it weaker? What should you do when pain flares during strength training? Dr. Tom Walters, board-certified orthopedic…
Wits & Weights | Strength & Fat Loss Over 40Why Your Body Fights Fat Loss (The Truth About Setpoint Theory) | Ep 491
Your metabolism isn't the problem. It's not making fat loss harder. On a normal diet, your metabolism slows far less than you've been told. Your body does…
Wits & Weights | Strength & Fat Loss Over 40The Slower Cut That Beats a Fast One (Fat Loss Over 40) | Ep 490
Speed is the wrong goal for fat loss over 40. You'll lose more weight (and body fat) by picking a rate you can sustain for months. Most people pick the biggest…
Wits & Weights | Strength & Fat Loss Over 40Are the Barbell Squat, Deadlift, and Row Actually "Unsafe" After 40? | Ep 489
The barbell squat isn't as dangerous as you've been told. It's one of the few things that keeps your bones from thinning after 40. But a popular podcast just…
Wits & Weights | Strength & Fat Loss Over 40How to Build More Muscle Lifting 3 Days a Week After 40 (Martin Silva) | Ep 488
What if more gym days are killing your gains? Could training less help you build more muscle? Are you working harder just to recover worse? Strength training…
Wits & Weights | Strength & Fat Loss Over 40Is My Metabolism Damaged From Dieting? (What Your Hunger Is Really Telling You) | Ep 487
Has years of dieting on and off damaged your metabolism? It that why fat loss feels so hard now? This is one of the most common fears I hear, and the short…
Wits & Weights | Strength & Fat Loss Over 40Eat More Protein & Lose Fat WITHOUT a Calorie Deficit? | Ep 486
Most of us treat fat loss as a subtraction problem. Eat less, move more, lose weight. Energy balance (calories in calories out) is definitely real, so that…
Wits & Weights | Strength & Fat Loss Over 40How Hard Should You Really Be Lifting After 40? | Ep 485
How hard are you REALLY training? Is it enough to build muscle? Most lifters believe they are stopping a rep or two short of failure, when the real gap is far…
Wits & Weights | Strength & Fat Loss Over 40Why You're Exhausted After 8 Hours of Sleep, Even If You Don't Snore (Dr. Shereen Lim) | Ep 484
Doing the right workouts, eating well, and still waking up exhausted? What if your “good” sleep score is missing the real problem? I talk with Dr. Shereen Lim…
- Wits & Weights | Strength & Fat Loss Over 40
Q&A - How Fast Do You Really Lose Muscle? (Plus Bigger Glutes, Creatine, & More) | Ep 483
How long can you stop training before your muscle starts to disappear? Most people take a week off, see that their muscles look a little deflated in the…
Wits & Weights | Strength & Fat Loss Over 40Why Muscle Predicts Your Cancer and Heart Disease Risk | Ep 482
Most people start lifting to look better, and they treat the health payoff as a nice bonus. There's nothing wrong with that, but the mortality research…
- Wits & Weights | Strength & Fat Loss Over 40
The Biggest AI Mistake People Make With Fat Loss Over 40 | Ep 481
You have access to more fitness information than any previous generation. ChatGPT, Google, YouTube, social media, and of course this podcast can answer almost…
Wits & Weights | Strength & Fat Loss Over 40How to Eat 400 Fewer Calories a Day Without Trying (Abbey Sharp) | Ep 480
Body recomp, weight loss, and nutrition get harder when hunger runs the show. What if the problem isn’t your macros, but how your meals are built? What if you…
Wits & Weights | Strength & Fat Loss Over 40Rapid Fat Loss vs. a Long, Slow Cut (Who Aggressive Dieting is For) | Ep 479
Should you diet aggressively or take a slower approach? Learn when rapid fat loss makes sense and when a longer cut produces better results. It all depends on…
Wits & Weights | Strength & Fat Loss Over 40Stop WASTING Your Gym Time (What REALLY Builds Muscle After 40) | Ep 478
Building muscle after 40 isn't about secret exercises or workout hacks. Learn the training variables that matter most for hypertrophy, strength, recovery, and…
Wits & Weights | Strength & Fat Loss Over 4028% Weight Loss on Retatrutide AND Protect Muscle? | Ep 477
Is retatrutide, the new triple agonist GLP-1, the next big thing in weight loss (or even rapid fat loss)? That depends on how the drug works, what the results…
Wits & Weights | Strength & Fat Loss Over 405 Signals That Your Body's "Off" Even When Your Labs Are Normal (Dr. Stephen Cabral) | Ep 476
You’re lifting weights. You’re eating well. Your labs look “normal.” So why do you still feel exhausted, bloated, wired at night, moody, or like your body is…
Wits & Weights | Strength & Fat Loss Over 40Sometimes More Is More (The Sedentary Lifter Problem) | Ep 475
You can train hard and still move too little. Learn how daily activity influences fat loss, recovery, metabolic health, and body composition. For a lot of men…
Wits & Weights | Strength & Fat Loss Over 40Brain Aging and Barbells (How Lifting Weights Slows Cognitive Decline) | Ep 474
Strength training does more than build muscle. Learn how lifting weights may support cognitive health, brain aging, and long-term quality of life. A new study…
Wits & Weights | Strength & Fat Loss Over 40The Satiety Diet for Fat Loss After 40 | Ep 473
What if fat loss after 40 didn't require constant hunger? Discover how satiety, protein, food volume, and smart nutrition choices can help you lose fat while…
Wits & Weights | Strength & Fat Loss Over 40Brain Fitness, Micro-Habits, and Your Health (Thoryn Stephens) | Ep 472
Why is it so hard to stay consistent with nutrition and fitness, even when you know what to do? What if the answer is not more discipline, but better systems?…
Wits & Weights | Strength & Fat Loss Over 40"Broccoli Is Making You Fat!" (Why Single-Food Blame Is Nonsense) | Ep 471
Single foods rarely explain fat gain. Learn why nutrition context, calorie intake, and eating patterns matter more than blaming one ingredient. Does broccoli…
Wits & Weights | Strength & Fat Loss Over 40Why "Muscle Confusion" Might Actually Work for Hypertrophy | Ep 470
Most lifters dismiss muscle confusion as fitness marketing. But variation can play a role in hypertrophy when it's applied strategically within a…
Wits & Weights | Strength & Fat Loss Over 40The 20-Minute Fix for Menopause Belly Fat | Ep 469
Can you target menopause belly fat? The surprising answer is... yes! It involves how metabolism shifts after 40, why visceral fat behaves differently than…
- Wits & Weights | Strength & Fat Loss Over 40
The Problem with Most Nutrition Podcasts
Why do so many nutrition podcasts leave you more confused than confident, even when the "expert" host sounds so polished and certain? I'm laying out a simple…
Wits & Weights | Strength & Fat Loss Over 405 Signs You're Insulin Resistant Even If You Lift Weights (Amber Wilhoit) | Ep 468
You can train consistently and still struggle with metabolic health. Learn the warning signs of insulin resistance and how they affect fat loss and body…
Wits & Weights | Strength & Fat Loss Over 403 Fat Loss Metrics to Track Before Summer (Beyond the Scale) | Ep 467
The scale only tells part of the story. Learn which metrics better reflect fat loss, body composition, and progress for men and women over 40. The scale can…
Wits & Weights | Strength & Fat Loss Over 40Is "High Protein" Just Another Fad Diet? | Ep 466
Protein has become one of the most talked-about nutrition topics for men and women over 40. Learn what the evidence says about protein intake, muscle building…
Wits & Weights | Strength & Fat Loss Over 40Should You Fix Your Diet or Training First? | Ep 465
If you're over 40 and frustrated by slow progress, should you focus on nutrition first or strength training first? The answer depends on your goals, recovery…
- Wits & Weights | Strength & Fat Loss Over 40
Does Every Food Decision Feel Like a Moment of Panic During Fat Loss?
Your fat loss plan isn’t broken! The real problem is what happens in the 10 seconds before you order, snack, or say “screw it” after a stressful day. Learn an…
Wits & Weights | Strength & Fat Loss Over 40Why You Can't Lose Fat "Eating Clean" (Performance Chef Mario Limaduran) | Ep 464
Healthy foods don't automatically create fat loss. Learn why energy balance, protein, and food quantity still matter, even when your diet is full of nutritious…
Wits & Weights | Strength & Fat Loss Over 40Mini-Cuts and Mini-Bulks for Faster Body Recomp After 40 | Ep 463
Can short fat-loss and muscle-building phases accelerate body recomposition after 40? Learn when mini-cuts and mini-bulks make sense and when they don't. If…
- Wits & Weights | Strength & Fat Loss Over 40
Win A Free Week Of High Protein Meals (Listen for the Secret Code Word!)
We're giving away a week of free high-protein meals from Trifecta to one listener who submits a 5-star review of the show! Listen to the episode for the secret…