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We bust myths about fat loss after 40 and show how muscle, hormones, sleep, recovery, and lifestyle load shift without stopping progress. We map the levers that still work—nutrition, strength training, daily movement, and mindset—and give a simple weekly challenge to start now.

• real changes with age across muscle, hormones, sleep, and recovery
• why metabolism doesn’t crash at 40
• how lower activity and muscle—not age alone—drive weight gain
• protein targets that preserve muscle and curb hunger
• strength training and progressive overload that still work now
• sleep quality, cravings, and practical recovery tactics
• lifestyle load, hidden calories, and systemizing choices
• the always-something mindset vs all-or-nothing
• simple structures that protect progress when life is messy
• one-lever, one-percent weekly challenge for momentum

If you're tired of trying to do it all on your own, we're here when you're ready.
Here is your challenge this week: pick one lever—protein, strength training, sleep, or stress—and improve it by just one percent. Focus on progress, not perfection.

📚 References for Show Notes:

• Hughes, V. A., et al. (2001). Longitudinal muscle changes with aging. J Gerontol.
  
  
  
• Hirshkowitz, M., et al. (2015). National Sleep Foundation’s sleep time duration recommendations. Sleep Health.
  
  
  
• Speakman, J. R., et al. (2021). Daily energy expenditure through the human life course. Science.
  
  
  
• Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. AJCN.
  
  
  
• Hunter, G. R., et al. (2016). Exercise and aging. Comprehensive Physiology.

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