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, this may not give you the results you want. It could even backfire.

Learn about the 5 specific ways intermittent fasting can backfire when your goal is losing fat and building muscle after 40. Philip examines a 2025 meta-analyses comparing IF to standard dieting, the challenge of getting enough protein in a compressed eating window, recent findings on cortisol and hormonal effects that especially affect women in perimenopause, and a surprising 2025 review that challenges one of fasting's biggest marketing claims (hint: it's about inflammation).

Plus, learn a structured meal timing alternative and 3 diagnostic questions to test whether your current eating window is causing issues for you.

Try my favorite Cozy Earth temperature-regulating sheets for better sleep and recovery. Use code WITSANDWEIGHTS for 20% off: witsandweights.com/cozyearth

Enroll in Eat More Lift Heavy, the 26-week coached program that builds your nutrition and strength training skills so you don't have to use a restrictive diet or intermittent fasting while still building muscle and losing fat. Go to: eatmoreliftheavy.com

Timestamps:

0:00 - Intermittent fasting and fat loss
0:53 - 5 ways fasting backfires after 40
3:44 - #1: Metabolism and fat loss
11:04 - #2: Muscle building and protein
14:28 - #3: Cortisol and stress
17:33 - #4: DHEA and thyroid hormones
20:28 - #5: Fasting and inflammation
25:00 - Eating more to lose fat
27:00 - Structured meal timing
31:22 - 3 questions to test your eating window

💪 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 question or 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! 🙏

Trying to lose fat after 40 without sacrificing strength or muscle?

Learn how to create a calorie deficit that supports body recomposition, preserves lean mass, and helps you keep the results you've worked for.

You spent months building muscle, and now you're ready to cut. Or you're on a GLP-1 medication and losing weight but not sure how much muscle your'e also losing. Without getting 3 things right, roughly 25% to 40% of the weight you lose can come from lean tissue.

Tune in to learn what they are!

Join Eat More Lift Heavy, a 26-week coached program where Phase 2 guides you through exactly this transition, from building to cutting without losing what you built: eatmoreliftheavy.com

Track your nutrition with MacroFactor using code WITSANDWEIGHTS for a free two-week trial

Timestamps

0:00 - Muscle loss during a cut
6:31 - Rate of loss and lean mass
9:56 - Protein during a fat loss phase
13:12 - Per-meal protein over 40
15:01 - Sleep and body composition
17:08 - Eating more and lifting heavy
18:36 - Rate of loss and protein targets
21:25 - Training volume and intensity
23:57 - Diet breaks and refeeds
27:04 - GLP-1 body composition research
33:16 - Bonus: 50g protein meal for low appetite

Related Episodes

• The Satiety Diet for Fat Loss After 40
• Rapid Fat Loss vs. a Long, Slow Cut
• Stop Eating LESS to Lose Fat After 40

💪 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 question or 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! 🙏

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 squat rack, just a small device that also serves as a step!

In this bonus episode, Philip nerds out on the exercise equipment and nutrition plan NASA chose for the first crewed lunar mission in over 50 years, including how they stay strong and preserve muscle (hint: compound lifts, with a bit of creativity) and the crew's shelf-stable, no-refrigerator meal plan. Designed for human performance in microgravity.

If you enjoyed this episode, share it with someone who lifts or someone who's following the Artemis II mission. And hit follow so you don't miss new episodes every Tuesday and Thursday.

Get FREE downloads to build muscle and lose fat at witsandweights.com/free

💪 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 question or 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! 🙏

What separates effective strength training after 40 from random workouts? Learn the principles that drive long-term gains in strength, muscle, and performance.

Chris Duffin joins me to unpack the biomechanics behind strength training longevity, muscle building, and injury prevention. Chris is a world record strength athlete who has squatted and deadlifted over 1,000 pounds while applying engineering principles to human movement.

We talk about why many lifters trying to build muscle and lose fat end up breaking down, especially with strength training over 40. Chris explains how breathing mechanics, foot stability, and movement quality determine whether your body adapts or gets injured.

You’ll learn why poor mechanics “detune” your nervous system, how foot strength influences power and metabolism, and why proper bracing unlocks safer muscle building and hypertrophy.

If you care about body recomp, lifting weights long term, and evidence-based training that supports longevity, this conversation is packed with insights.

Timestamps:

0:00 - Why lifters over 40 get hurt
2:40 - Adaptation and movement quality explained
9:36 - Detuning, breathing, bracing, and core stability
21:57 - Breathing strategy across rep ranges
34:16 - Why foot strength matters for lifting
39:36 - Barefoot training and footwear choices
43:28 - Shoulder and hip power mechanics
46:17 - Regenerative framework for recovery

Episode resources:

• Website: enhancedexecutive.com 
• YouTube: @MadScientistDuffin 
• Instagram: @mad_scientist_duffin 
• Facebook: @chrisduffinstrong 

Related Episodes

• What REALLY Builds Muscle After 40
• Why "Muscle Confusion" Might Actually Work for Hypertrophy

💪 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 question or 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! 🙏

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 over 40, the muscle and bone you need most may be slipping away while you work hard at the wrong thing.

Building muscle and maintaining bone density after 40 requires two specific things from your training: mechanical tension and proximity to failure. Pilates, yoga, and barre are not designed to deliver either one. 

Philip covers why these modalities plateau fast, what the research found when scientists actually measured muscle growth from Pilates with MRI, and a 10-second audit you can run on any workout to know if it qualifies as strength training.

Join Eat More Lift Heavy, a 26-week coached program that pairs nutrition strategy with a coach-assigned strength training program from Day 1, so you stop guessing and start building the muscle and bone density that matter most after 40: eatmoreliftheavy.com

Timestamps

0:00 - Why your Pilates class is not strength training
3:00 - What every modality gets right at first
4:45 - Two requirements for muscle growth
6:30 - Proximity to failure in group fitness classes
7:30 - The limits of a Pilates reformer spring
9:00 - Progressive overload and the repeated bout effect
11:00 - How Pilates, yoga, and barre plateau quickly
13:15 - Volume-hypertrophy data and diminishing returns
14:55 - Getting started with progressive resistance training
16:30 - Sarcopenia risk from perimenopause to menopause
18:30 - Bone density, the LIFTMOR trial, and lifting heavy
21:06 - Do THIS to build strength and muscle over 40
24:30 - Bonus: 3-question strength training audit

💪 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 question or 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! 🙏

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 time, the results faded.

Why does this keep happening to people (like you!) who are already disciplined, consistent, and willing to put in the work?

The issue isn't effort or information. Listen in to find out what it is.

Join Eat More Lift Heavy before founder pricing ends tomorrow at midnight. 26 weeks, two coaches, a phased, step-by-step experience that builds your strength training and nutrition skills in sequence, and a graduation model that means you leave with independence, not dependence.

Founder pricing ($77/month billed quarterly) locks in permanently and goes away after midnight this Sunday, March 29:
https://eatmoreliftheavy.com

💪 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 question or 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! 🙏

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 performance, and body composition.

You've been eating 1200 calories, working out, and the scale won't budge.  The advice you keep getting is to eat even less... but that's the problem.

For men and women over 40 who are stuck despite doing "everything right," your body is probably caught in the undereating trap. 

Chronic low-calorie dieting suppresses your metabolism, burns muscle instead of fat, and disrupts the hormones that control where you store fat and how you recover. The calorie deficit that worked at 30 stops working at 45 because your body's compensatory mechanisms get more aggressive with age, hormonal shifts, stress, and poor sleep.

Philip breaks down the 3 metabolic adaptations that stack against you when you chronically undereat, and the three-part fix that reverses the cycle. Plus, one simple number that tells you whether your body is ready to diet or needs to recover first.

Join Eat More Lift Heavy before the March 30 launch to lock in founder pricing on a 26-week coached program that builds your nutrition and strength training skills in phases so you can maintain your fat loss and body recomp results for lift: eatmoreliftheavy.com

Timestamps

0:00 - The undereating trap that stalls fat loss after 40
2:36 - Why "eat less, move more" doesn't work
5:30 - How your body adapts differently in your 40s vs. your 20s
7:03 - Metabolic adaptation and suppressed energy expenditure
9:15 - Muscle loss from chronic dieting and why it compounds
11:45 - Hormonal disruption from undereating (thyroid, cortisol, estrogen)
14:44 - The undereating trap defined
16:36 - Fix #1 (related to calories)
22:00 - Fix #2 (related to protein)
24:51 - Fix 3# (related to training)
28:23 - Deficits, hormones, and fear of gaining weight
31:50 - The one number that predicts whether your next diet will work

Episode Resources

• Download MacroFactor (use code WITSANDWEIGHTS for a free two-week trial) to track your true, dynamic energy expenditure (and get accurate calorie and macro targets)
• Join Eat More Lift Heavy before pricing goes up on March 30

Related Episodes

• The Satiety Diet for Fat Loss After 40
• How to Lose Fat Without Losing Muscle After 40
• Is High Protein Just Another Fad Diet?

💪 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 question or 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! 🙏

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 thing falls apart about 1-2 months in (maybe even sooner).

Most people over 40 who want to lose fat and build muscle start with the wrong first step. They jump straight into a calorie deficit before they even know what their body is doing.

This episode lays out a complete 26-week body recomp roadmap with three phases that build on each other:

1. Stop Guessing
2. Eat More. Lift Heavy.
3. Trust Yourself

You'll hear why the first 7 weeks should involve almost zero changes to your diet, how to read your own metabolic data so you stop relying on guesses, and the one skill most people never develop that determines whether results actually stick for the long term.

If you've been lifting and tracking but your body still doesn't reflect the work, THIS is the plan to follow.

Start the Eat More Lift Heavy program and follow this exact 26-week roadmap with the help of two coaches, a training program matched to your unique situation, monthly live coaching calls, and a community built for accountability. Founder pricing locks in through March 29: eatmoreliftheavy.com

Timestamps

0:00 - Why most 6-month transformation plans fail
5:42 - Undereating, protein, and hormonal challenges
8:31 - Three phases: Stop Guessing, Eat More, Trust Yourself
10:10 - Phase 1: tracking, training, and building awareness
13:12 - Baseline measurements and biofeedback tracking
14:15 - The fear of eating more after chronic restriction
16:40 - The Phase 1 milestone and reading your data
19:30 - Phase 2: making decisions with real numbers
20:48 - Weekend eating, social situations, and alcohol
24:58 - Phase 3: building independence after 40
27:29 - Teaching yourself and hormonal awareness
30:10 - Troubleshooting without a coach
32:43 - 60-second protein audit for your gap meal

Episode Resources

• Download MacroFactor (use code WITSANDWEIGHTS for a free two-week trial) to track your actual metabolic rate (and get accurate calorie and macro targets)
• Join Eat More Lift Heavy before pricing goes up on March 30

💪 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 question or 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! 🙏

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 starting over?

I’m joined by Cori Lefkowith, founder of Redefining Strength, certified trainer, former Division I athlete, and powerlifting champion, to unpack why macros, nutrition, and strength training are powerful tools for body recomp when used the right way. 

We talk about why tracking is just data, how the “change loop” keeps people stuck in weight loss frustration, and why muscle building has to come before more restriction. Cori also shares how to use flexible tracking, non-scale victories, and a habit budget to make nutrition and fitness sustainable for real life. 

This is a practical, evidence-based fitness conversation for anyone who wants lasting progress without obsession. 

Get Fitness Lab (20% off for listeners), the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance.

Timestamps:

0:00 - Why tracking feels restrictive
2:08 - Cori’s mindset shift on macros
5:01 - Tracking as neutral data
8:15 - Why intuitive eating backfires
12:16 - The change loop trap
15:37 - The habit budget framework
18:44 - Muscle first for body recomp
23:33 - Handling tracking fatigue
29:27 - Aging, perimenopause, and stress
35:37 - Why there’s no perfect time

Episode resources:

• Website: redefiningstrength.com
• Book: The STRONG System: Transform Your Mindset and Build Your Best Body at Any Age
• YouTube: @redefiningstrengthOC 
• Instagram: @redefiningstrength
• Facebook: @redefiningstrength

💪 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 question or 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! 🙏

"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 while you're producing milk.

Lactation does a few things. It suppresses estrogen to near-menopausal levels, shifts fat storage toward your midsection, and creates anabolic resistance in your muscles, all while burning 350 to 450 extra calories a day. 

One side says don't touch your nutrition until you're done breastfeeding. The other says eat in a deficit and train hard like everyone else. Both are inadequate.

Philip walks through the actual research on calorie restriction during established lactation, including the landmark New England Journal of Medicine study that showed zero effect on infant growth with a moderate deficit. You'll learn what's really happening with your hormones, why protein needs are 50 to 100 percent higher than the RDA suggests, why sleep may matter more for body composition than your nutrition plan, and 3 signs that tell you your approach might be too aggressive.

Improve your sleep quality with Cozy Earth's temperature-regulating bamboo-derived bedding and sleepwear. Deeper, more relaxing sleep makes a real difference. Get 20% off at:
https://witsandweights.com/cozyearth

Episode Resources

• Join the Eat More Lift Heavy waitlist for founder pricing (closes March 16) on a 26-week coached program integrating training and nutrition with a dedicated module on hormonal pattern awareness:
  https://witsandweights.com/eatmore
• Submit a question for the podcast: witsandweights.com/question

Timestamps

0:00 - Breastfeeding and body composition
3:55 - Two types of bad advice for nursing mothers
6:15 - Calorie restriction while nursing
9:09 - How lactation suppresses estrogen and shifts fat storage
10:45 - Anabolic resistance and insulin sensitivity during nursing
11:30 - Perimenopause and lactation
12:15 - Oxytocin as a cortisol buffer
14:17 - Sleep quality while nursing
16:38 - Nutrition, protein, and calorie floors for nursing mothers
21:00 - Why sleep deprivation prevents fat loss
23:26 - NEAT and practical movement tips
25:53 - Eat more and lift heavy
27:47 - 3 signs your deficit is too aggressive while nursing

💪 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 question or 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! 🙏