Are you still following outdated advice for strength training over 40 when it comes to building muscle and losing fat?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, I’m revisiting 5 pieces of strength training and nutrition advice I used to give and explaining what changed my mind.
Learn why starting at maintenance calories can still make sense, just not for “metabolic repair,” why total daily protein matters far more than perfect meal timing, and why cardio probably isn’t stealing your muscle gains.
I also break down why training effort matters more than chasing arbitrary volume, what menopause really does to body composition and metabolism, and the pattern connecting all five shifts.
Join Eat More Lift Heavy my 26-week coached program for 40+ to build the nutrition and training skills to preserve muscle, lose fat, and manage your physique for life. Use code 500CLUB for $50 off either six-month option. Offer expires Sunday, September 6.
Timestamps:
0:00 - Why I changed my fitness advice
4:32 - Why maintenance still matters before cutting
8:08 - Protein timing matters less than total
16:24 - Why cardio is not killing gains
21:17 - Training effort makes volume actually work
25:43 - Menopause metabolism myths and real changes
31:10 - The pattern behind all five shifts
36:09 - Why chronic dieting stalls fat loss
Episode resources:
- Eat More Lift Heavy: eatmoreliftheavy.com - Use code 500CLUB for $50 off either six-month option. Offer expires Sunday, September 6.
💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)
📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.
👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.
👋 Ask a questionor find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏
