Wits & Weights | Strength Training & Fat Loss Over 40

Why the Most Convincing Nutrition Advice Is Usually Wrong (Zoë Rom and Kylee Van Horn)

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, ho

Carb Cycling, Workout Carb Timing, and the Menopause Carb Myth

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

The 8 Hours of Sleep Myth for Longevity and Muscle Building After 40

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

Creatine for Women in Menopause (Dosage, Bone, and Brain Research)

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 cr

5 Rep Ranges You MUST Know for Hypertrophy After 40 (Andy Baker)

If 5 to 30 reps can all build muscle, why do some rep ranges clearly work better than others?  After 40, could the “science-based” advice you’re following be the exact r

Do Diet Breaks Actually Work for Metabolism Recovery and Fat Loss?

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

You Don't Need a Calorie Surplus to Build Muscle Over 40

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 mus

Perimenopause Doesn't Cause Weight Gain (Your Metabolism Is Fine)

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 change

Stop Rushing Your Rest Periods (How to Shorten Your Workout WITHOUT Losing Muscle)

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 strengt

5 Beliefs I Got Wrong About Strength Training Over 40 | Ep 500

Are you still following outdated advice for strength training over 40 when it comes to building muscle and losing fat?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 revisiti

The 4 Essential Skills of Body Recomposition After 40 | Ep 499

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 c

Cut, Maintain, or Build and Still Lose Fat WITHOUT Losing Muscle | Ep 498

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

Stop Letting a Calculator Set Your Macros and Calories for Fat Loss | Ep 497

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 typic

Testosterone, GLP-1s, and Fat Loss Over 40 (Jay Campbell) | Ep 496

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

Menopause Strength Training and the Bone Density Myth | Ep 495

Heavy lifting does build bone density. That part is true. But the rule going around that women must strength training with 5 sets of 5 at 85% of your max (1RM) plus box j

Did I Trigger the "Fat Folks" on Social Media?

Am I mansplaining to the "fat folks" on social media and stripping away their bodily autonomy? It all started with a Threads post about GLP-1s and lifting weights. Appa

How Long Body Recomposition Takes (Lose Fat & Gain Muscle) | Ep 494

How long does body recomposition really take? Cutting calories to lose weight can make a skinny fat physique worse by stripping away the little muscle you have while givi

Reverse Dieting Is a Dead End for Metabolism Recovery | Ep 493

Reverse dieting gets sold as a slow, safe way to “fix” your metabolism after fat loss, but the evidence and the real-world experience rarely match the promise. Reverse di

Tissue Capacity and Training Through Pain for Lifters Over 40 (Dr. Tom Walters) | Ep 492

Can resting an achy joint actually make it weaker? What should you do when pain flares during strength training?  Dr. Tom Walters, board-certified orthopedic physical th

Why Your Body Fights Fat Loss (The Truth About Setpoint Theory) | Ep 491

Your metabolism isn't the problem. It's not making fat loss harder. On a normal diet, your metabolism slows far less than you've been told. Your body does