About this episode

Philip Pape revisits five outdated beliefs about strength training and nutrition for those over 40 after 500 episodes of Wits & Weights.

Are you still following outdated advice for strength training over 40 when it comes to building muscle and losing fat?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 revisiting 5 pieces of strength training and nutrition advice I used to give and explaining what changed my mind. Learn why starting at maintenance calories can still make sense, just not for “metabolic repair,” why total daily protein matters far more than perfect meal timing, and why cardio probably isn’t stealing your muscle ...

People in this episode

Host: Philip Pape

Topics covered

• strength training
• nutrition advice
• muscle building
• fat loss
• over 40

Keywords

• strength training
• nutrition
• muscle
• fat loss
• over 40

More episodes of Wits & Weights | Strength Training & Fat Loss Over 40

• Perimenopause Doesn't Cause Weight Gain (Your Metabolism Is Fine) · September 7, 2026 · 30 min
• Stop Rushing Your Rest Periods (How to Shorten Your Workout WITHOUT Losing Muscle) · September 5, 2026 · 11 min
• The 4 Essential Skills of Body Recomposition After 40 | Ep 499 · August 31, 2026 · 40 min
• Cut, Maintain, or Build and Still Lose Fat WITHOUT Losing Muscle | Ep 498 · August 27, 2026 · 31 min
• Stop Letting a Calculator Set Your Macros and Calories for Fat Loss | Ep 497 · August 24, 2026 · 32 min
• Testosterone, GLP-1s, and Fat Loss Over 40 (Jay Campbell) | Ep 496 · August 20, 2026 · 1h 1m

Explore listener stats, chart rankings, contacts and more on the Wits & Weights | Strength Training & Fat Loss Over 40 podcast page.