Wits & Weights | Strength & Fat Loss Over 40

Belly fat after 40 feels like a curse of age and hormones, doesn't it? In this episode, I dismantle the viral cortisol story and compare it to what research actually supports. You've seen the cortisol cocktails, the...

Is your metabolism damaged from decades of dieting? Jenny was sure her body was broken. She started with cabbage soup in 7th grade, and by her late 40s, Atkins and keto had stopped working for her. (She also tried...

We evaluate weight loss challenges and why they can make you "win" on the scale while losing muscle, bone, and momentum toward your true goal of improving how you look and feel. Learn what the research says about...

Why does bad nutrition advice sound so convincing, and how do you know who to trust? Registered dietitian Kylee Van Horn and journalist and elite ultrarunner Zoë Rom, hosts of Your Diet Sucks podcast, join me to expose...

It turns out that carb cycling does NOT improve fat loss or your metabolism. But does it have other benefits? You've heard you should load carbs on lifting days and cut them on rest days, especially after 40. Where did...

Do you actually need 8 hours of sleep to build muscle after 40? We put that claim under the microscope and separate what sleep research actually shows from what fitness culture spreads online. Learn about the simple...

The claim that women need more creatine is everywhere right now, especially if you're strength training over 40. Maybe you heard that women carry 70 to 80% lower creatine stores than men, so you need a bigger dose. What...

A diet break won't give you more fat loss. Two weeks at maintenance won't "reset" or "restore" your metabolism either. But I still use diet breaks with almost every client over 40, but for totally different (but...

You don't need a calorie surplus to build muscle after 40. The common surplus numbers are shakier than most people realize. I break down the real energy cost of muscle, what the research says about maintenance versus...

Perimenopause doesn't cause weight gain. But if you ARE gaining weight over 40 (or struggling to lose weight), then what's actually going on? Menopause changes body composition in ways the scale can hide, but it does...

Cutting your rest periods to save time could backfire. Obsessing over rest periods between sets is usually the wrong way to save time in the gym when it comes to strength training over 40. Learn what the research says...

Why do weight loss and body recomp results often fade even after you have success? The real win is learning skills that still work when life changes or support (like a coaching program) goes away. We walk through 4...

You can lose fat without losing muscle, but only with the right approach. Most of us decide what to do (often out of fear) and then go collect the data that agrees with our bias. I have done it too, and so have my...

Your app or online calculator is likely wrong about calories for fat loss. It can be off by a few hundred calories, and your wearable is even worse. We challenge typical advice by showing how inaccurate maintenance...

Over 40 and suddenly struggling to lose fat or build muscle? It must be your hormones... right? Not so fast. Jumping straight to TRT, HRT, peptides, or GLP-1s could be solving the wrong problem. Jay Campbell, author of...