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 405 Supplements for Stress, Mood, and Recovery After 40 (Evidence-Based) | Ep 462
Which supplements are actually worth considering for men and women over 40? Learn what the evidence says about recovery, stress management, and performance…
Wits & Weights | Strength & Fat Loss Over 40The Latest GLP-1 Science on Muscle Loss, Fat Loss, and Weight Regain | Ep 461
What REALLY happens when you take a GLP-1 drug? Your fat loss, your muscle, your heart, your inflammation, what happens to your weight when you stop, and…
Wits & Weights | Strength & Fat Loss Over 40Why Lifting Weights 6 Days a Week Won't Help You Lose Fat (Ben Brown) | Ep 460
More training isn't always better. Learn why recovery, nutrition, and consistency matter more than simply adding workout days when your goal is fat loss after…
Wits & Weights | Strength & Fat Loss Over 40Strength Training Over 40 Builds Flexibility Better Than Stretching | Ep 459
New research suggests strength training may improve flexibility more than many people realize. Learn what the evidence means for lifters over 40. Do you need…
Wits & Weights | Strength & Fat Loss Over 405 Ways Intermittent Fasting Backfires for Women Over 40 | Ep 458
Intermittent fasting is still the most popular nutrition advice on the internet. Skip breakfast, shrink your eating window, lose weight. But if you're over 40…
Wits & Weights | Strength & Fat Loss Over 40How to Lose Fat Without Losing Muscle After 40 | Ep 457
Trying to lose fat after 40 without sacrificing strength or muscle? Learn how to create a calorie deficit that supports body recomposition, preserves lean…
- Wits & Weights | Strength & Fat Loss Over 40
How NASA's Artemis II Astronauts Maintain Muscle Flying to the Moon
NASA's Artemis II crew is flying around the Moon right now with a gym that weighs 30 pounds and fits in a carry-on suitcase. No treadmill, cable machine, or…
Wits & Weights | Strength & Fat Loss Over 40The Mad Scientist's Guide to Strength Training After 40 (Chris Duffin) | Ep 456
What separates effective strength training after 40 from random workouts? Learn the principles that drive long-term gains in strength, muscle, and performance…
Wits & Weights | Strength & Fat Loss Over 40Your Pilates, Yoga, or Barre Class Is NOT Strength Training | Ep 455
You've been showing up to Pilates, yoga, or barre for months, maybe years, and your body composition hasn't changed. You're not getting stronger. And if you're…
Wits & Weights | Strength & Fat Loss Over 40The LAST Time You'll Ever "Start Over"
How many times have you sworn “this time will be different” only to end up right back at square one? New program, new diet, new macros, new Monday. And every…
Wits & Weights | Strength & Fat Loss Over 40Stop Eating LESS to Lose Fat After 40 (Do This Instead) | Ep 454
Many men and women over 40 get trapped in a cycle of eating less and seeing fewer results. Learn when increasing food intake can improve recovery, training…
Wits & Weights | Strength & Fat Loss Over 40The 26-Week Plan to Build Muscle and Lose Fat After 40 | Ep 453
Yet again, you're motivated to make a change. You've given yourself 6 months, you pick a program, cut calories, and go after it! Then (inevitably) the whole…
Wits & Weights | Strength & Fat Loss Over 40Why "Listening to Your Body" Kept Her Stuck for Years (Cori Lefkowith) | Ep 452
Can macro tracking actually create food freedom? What if the structure you’ve been avoiding is the exact thing that helps you lose fat, build muscle, and stop…
Wits & Weights | Strength & Fat Loss Over 40Breastfeeding and Body Composition (Nursing, Lifting, and Fat Loss) | Ep 451
"Just breastfeed and the weight will fall right off." That's what every nursing mother hears. And then it's a struggle because of what's going on hormonally…
Wits & Weights | Strength & Fat Loss Over 40Lose Weight Through PMS, Perimenopause, and Menopause | Ep 450
Trying to lose fat during PMS, perimenopause, or menopause can feel like an uphill battle. Learn how hormonal changes affect hunger, cravings, recovery, and…
Wits & Weights | Strength & Fat Loss Over 40Why Streaks and Badges Don’t Help You Lose Fat (And What Does) | Ep 449
You've been hitting your macros for two or three weeks, then one bad day wipes everything out and you're starting over. Again. The problem isn't your…
- Wits & Weights | Strength & Fat Loss Over 40
Why You NEED to Lift Weights Over 50 (It Won't Make You Bulky)
Getting strong after 50 isn’t about grinding harder on the treadmill or eating like a bird. But read any fitness article for those over 50 and what do you see?…
Wits & Weights | Strength & Fat Loss Over 40The Gym Won't Work Until You Fix THIS (Mitchell Osmond) | Ep 448
What if the missing piece in your nutrition and fitness results has nothing to do with the gym? Could the biggest barrier to body recomp and strength training…
Wits & Weights | Strength & Fat Loss Over 405 Training Mistakes That Sabotage Fat Loss and Muscle Building After 40 | Ep 447
If you are both lifting weights and doing cardio, is your program optimizing for both without undermining each other? It's not that combining them is bad, but…
Wits & Weights | Strength & Fat Loss Over 40How to Become an Intuitive Eater (Without Ignoring Data) | Ep 446
"Just listen to your body" is the most popular nutrition advice for anyone tired of tracking who is trying to lose fat. The problem is, your hunger signals may…
Wits & Weights | Strength & Fat Loss Over 40Are Toxins Disrupting Your Metabolism? (Michele Scarlet) | Ep 445
Are environmental toxins quietly slowing your body recomp? Or is the wellness industry selling you fear about things that barely matter? Functional diagnostic…
Wits & Weights | Strength & Fat Loss Over 40You Know Enough About Nutrition and Fitness (Here's Why You're Still Stuck) | Ep 444
You're tracking your food and lifting weights. You can explain why protein matters for building muscle. So why can't you lose fat, and why hasn't your body…
Wits & Weights | Strength & Fat Loss Over 40Strength Training and Endurance After 40 (Without Killing Your Gains) | Ep 443
Do you love endurance training AND want to build muscle, but you've been told you have to pick one? The "cardio kills gains" claim has been around for decades…
Wits & Weights | Strength & Fat Loss Over 40Why "Moderation" Fails and What Actually Stops Binge Eating (Dr. Glenn Livingston) | Ep 442
Why does “just eat in moderation” fail so often? Why do binge eating and emotional eating feel stronger than your willpower? I’m joined by psychologist and…
Wits & Weights | Strength & Fat Loss Over 40Are Your Fitness Goals in Conflict? (Fat Loss vs. Muscle vs. Longevity vs. Endurance) | Ep 441
Are you strength training, watching your nutrition, doing cardio, and still not seeing the fat loss or muscle gains you expected? The problem isn't effort…
Wits & Weights | Strength & Fat Loss Over 40How Lifting Weights Improves Cardiovascular Health (Better Than Cardio?) | Ep 440
You've been told cardio is for a healthy heart and lifting weights is for building muscle. But what if strength training is itself a form of cardio? What if…
Wits & Weights | Strength & Fat Loss Over 40Does HRT Cause Weight Gain or Help Fat Loss After 40? (Dr. Maria Sophocles) | Ep 439
Are hormones making you gain belly fat? Is menopause really breaking your metabolism, or is something else going on? And does hormone replacement therapy help…
Wits & Weights | Strength & Fat Loss Over 407 Natural Testosterone Boosters That Actually Work (Evidence-Based) | Ep 438
Struggling with low T? The testosterone supplement industry wants you to believe your T levels require exotic herbs, pills, and "testosterone booster" powders…
Wits & Weights | Strength & Fat Loss Over 40Carbs Spike Your Insulin (But That's IDEAL for Muscle Growth) | Ep 437
Do carbs make you fat? Are spikes in blood sugar and insulin a problem for health or weight loss? Maybe you've been cutting carbs or tried keto or carnivore…
- Wits & Weights | Strength & Fat Loss Over 40
New Episode Schedule (Plus I Need YOUR Questions)
Submit your question for the podcast at witsandweights.com/question. If your question is featured, you'll get a shout-out on the show! -- Big changes are…
Wits & Weights | Strength & Fat Loss Over 40She SMASHED the Raw Squat World Record at 515 lb with THIS Training Program (Steph Mager) | Ep 436
How does someone smash a 515-pound raw squat at 181 pounds bodyweight? What separates elite strength training from the way most people lift weights? And are…
Wits & Weights | Strength & Fat Loss Over 405 Signs You're Building Muscle (Even When the Mirror Says Otherwise) | Ep 435
You're training consistently, eating enough protein, doing everything you're supposed to, but when you look in the mirror or step on the scale, nothing seems…
Wits & Weights | Strength & Fat Loss Over 40Stop Blaming Menopause for Muscle Loss (Here's What's Really Happening) | Ep 434
Does menopause cause muscle loss or make it harder to build muscle? The fitness industry loves to blame hormones for everything. Wellness gurus want to sell…
Wits & Weights | Strength & Fat Loss Over 40Can Electrical Stimulation Build Muscle and Speed Recovery? (Garrett Salpeter) | Ep 433
If you train hard, want to build muscle, and still lose fat, how do you actually recover faster without breaking yourself down? Can electrical stimulation…
Wits & Weights | Strength & Fat Loss Over 40The Body Recomp Advantage for Appetite and Fat Loss After 40 | Ep 432
If you're over 40, cutting calories to lose fat can backfire. Why? Because if your approach is too aggressive or your stress is too high, your hunger spikes…
- Wits & Weights | Strength & Fat Loss Over 40
I Messed Up
Since late 2025, the 20% discount link for Fitness Lab wasn't applying at checkout but it's fixed now! Plus: a quick update on Apple Health ❤️ integration for…
Wits & Weights | Strength & Fat Loss Over 40How Strength Training (Not Cardio) Suppresses Appetite and Burns Fat | Ep 431
Hungry after every workout and stuck in an endless “eat less, move more” loop? Strength training is actually one of the most powerful appetite control tools…
- Wits & Weights | Strength & Fat Loss Over 40
Why Generic Fitness Programs Don't Work (Do THIS Instead)
What does it mean to "personlize" your fitness really? In this episode, you'll learn about my ADAPT framework for personalizing fitness: Assess your starting…
Wits & Weights | Strength & Fat Loss Over 40Why Your Metabolism Is Stuck at 50% and How to Fix It Without Biohacks (Jenn Trepeck) | Ep 430
Are biohacks keeping you stuck instead of helping you lose fat and build muscle? Why does body recomp feel so hard even when you are doing all the “right”…
Wits & Weights | Strength & Fat Loss Over 40Build Muscle First, Cut Later for Easier Fat Loss and Less Hunger | Ep 429
If all you've done is diet, every cut will be harder than the last. More hunger, less energy, slower results. There's a reason, and it's not just your age or…
- Wits & Weights | Strength & Fat Loss Over 40
How to Lose 12 Pounds in 45 Days
Want to lose 8-12 pounds of body fat in the next 6 weeks? Learn the mini-cut approach: a shorter, more aggressive but "internally sustainable" fat loss phase…
Wits & Weights | Strength & Fat Loss Over 40Why Appetite Changes After 40 (And How to Still Lose Fat) | Ep 428
Hunger hits different after 40. You might feel like your body is actively fighting against fat loss: cravings show up more often and deficits feel harder even…
- Wits & Weights | Strength & Fat Loss Over 40
The Fat Loss TRAP (Why You ALWAYS Gain the Weight Back)
You've lost weight before, right? The problem is... you probably gained it all back. Multiple times anyone? 🙋♀️🙋♂️ That's because most weight loss attempts…
Wits & Weights | Strength & Fat Loss Over 40Can THIS Plant Extract Activate GLP-1 Like Ozempic? (Sarah Kennedy) | Ep 427
Why does hunger sabotage weight loss even with perfect macros? Is appetite control really about discipline or hormone health? Body recomp, weight loss, and…
Wits & Weights | Strength & Fat Loss Over 402 Biggest Causes of Belly Fat, Sugar Cravings, and Constant Hunger | Ep 426
One bad night of sleep can increase your calorie intake by up to 500 calories. Chronic stress drives fat specifically to your belly. And both of these hijack…
- Wits & Weights | Strength & Fat Loss Over 40
Brand New 6-Week FAT LOSS Workout Program (Introducing CHISEL)
Introducing CHISEL, a flexible 4-day upper/lower fat loss workout program built to preserve muscle and strength during a calorie deficit. This training…
Wits & Weights | Strength & Fat Loss Over 40Hunger Hormones Controlling Your Fat Loss (Ghrelin, Leptin, and GLP-1 Explained) | Ep 425
Your body is fighting your fat loss, and it's not a willpower problem. When you diet, ghrelin spikes to make you hungrier, leptin crashes so your brain thinks…
- Wits & Weights | Strength & Fat Loss Over 40
Midlife Metabolism Myths That Keep You Stuck (and How to Fix Them)
This is my conversation with Zora Benhamou on her podcast Hack My Age. Zora is a gerontologist and menopause coach who works with women navigating…
Wits & Weights | Strength & Fat Loss Over 40The Forgotten Thyroid Hormone That Supercharges Fat Loss and Metabolism (Dr. Amie Hornaman) | Ep 424
Are you lifting weights, tracking macros, and still stuck with stubborn fat? What if your labs look “normal” but your metabolism feels broken? Body recomp is…
Wits & Weights | Strength & Fat Loss Over 40Lose Fat Without Hunger Using Protein, Fiber, and Appetite Control That Works | Ep 423
Can you lose fat without all the hunger? Maybe you're eating fewer calories than ever but somehow hungrier than ever, and it feels like a vicious cycle that…
Wits & Weights | Strength & Fat Loss Over 40Why You're Always HUNGRY on a Diet (7 Mistakes Killing Your Fat Loss) | Ep 422
Are you constantly HUNGRY? Battling cravings, feeling like your body is pushing back hard? You're in a calorie deficit, doing everything right (tracking your…
Wits & Weights | Strength & Fat Loss Over 40Metabolism 101 for Fat Loss and Muscle Building After 40 | Ep 421
What happens to your metabolism after 40, and does it really slow down as much as people claim? Learn the science behind metabolism, muscle building, fat loss…
Wits & Weights | Strength & Fat Loss Over 407 Ways to Lose Fat After 40 That ACTUALLY Work | Ep 420
Fat loss after 40 doesn't require extreme diets, endless cardio, or cutting out entire food groups. Learn seven evidence-based strategies that support body…
Wits & Weights | Strength & Fat Loss Over 40The Case for Building Muscle FIRST in 2026 (Why Cutting Alone Won't Work) | Ep 419
Join Physique University to get fat loss coaching, community support, and access to the "Get Lean in 45 Days" workshop on January 20th, a complete framework…
Wits & Weights | Strength & Fat Loss Over 40Why Building Muscle Beats Weight Loss for Body Recomposition After 40 | Ep 418
If your goal is better body composition after 40, focusing on muscle may be more effective than focusing on the scale. Learn why muscle building drives fat…
Wits & Weights | Strength & Fat Loss Over 40How Much Training Volume You REALLY Need to Build Muscle Over 40 | Ep 417
Check out the new Fitness Lab app (iPhone and Android) to get personalized guidance on your training volume, recovery, and nutrition... all in one place, with…
Wits & Weights | Strength & Fat Loss Over 40"I'm in a Calorie Deficit and Can't Lose Weight" Is NEVER True (What's Really Happening) | Ep 416
Get personalized AI-powered coaching that identifies your exact fat loss plateau and gives you the specific fix you need. Try Fitness Lab (20% off through…
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Q&A - 15 Questions On Strength Training Over 40, Body Recomp, Nutrition, Muscle Building, Fat Loss
Get 20% off Fitness Lab through January 2nd. Take the free 2-minute quiz to see your complete custom plan before you pay anything…
Wits & Weights | Strength & Fat Loss Over 40Training Through Injury and Adversity Without Losing Progress (Anthony Bryan) | Ep 415
Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone (with…
Wits & Weights | Strength & Fat Loss Over 40How to Adjust Strength Training for Fat Loss After 40 (Build Muscle While Losing Weight) | Ep 414
Get 20% off Fitness Lab from December 17 to January 2. Take the 2-minute quiz to see if AI-powered coaching can help you adjust your strength training during…