Episode outlines evidence-based strategies for men over 40 to achieve body recomposition by building muscle while maintaining high cycling volume. It emphasizes the minimum effective dose for resistance training, detailing frequency, intensity, and rep ranges for time-efficient sessions, even with limited equipment. The text also covers advanced training techniques like rest-pause and supersets to maximize results within short workouts. Furthermore, it highlights crucial nutritional considerations, including protein intake and nutrient timing, alongside recovery strategies to mitigate interference between endurance and strength training. Finally, the guide provides realistic timelines and expectations for achieving significant body fat reduction and muscle gain over several months.