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Why Now Is the PERFECT Time to Build Muscle Over 40 | Ep 393
Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
Manage episode 516306186 series 2997456
Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.
Get your free Muscle-Building Nutrition Blueprint to optimize your protein intake, calories, and meal timing for maximum muscle growth at any age:
https://witsandweights.com/muscle
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Can you still build that much muscle in your 40s and beyond?
Discover why strength training over 40 might actually be your BEST opportunity to build serious muscle and strength.
Learn the evidence-based science showing that muscle tissue remains highly responsive to training well into old age, why midlife gives you strategic advantages younger lifters don't have, and the engineering framework that explains how building capacity now expands your margin of safety for decades to come.
Let's discuss muscle building, metabolism, aging, and what's actually possible when you apply the right nutrition and fitness strategies at any stage of life.
Timestamps:
0:00 - Why building muscle over 40 is still possible
3:50 - The science of muscle growth and aging
6:50 - Why muscle loss isn't inevitable
9:20 - How older adults respond to resistance training
12:15 - Adjusting protein and recovery with age
16:16 - Why midlife gives you a strength training advantage
22:30 - Building your long-term muscle reserve
27:18 - The nutrition and training inputs for muscle growth
31:16 - Tracking strength gains and body composition
36:24 - Your simple strength training plan to start today
43:25 - Consistency and asking for help
47:05 - The cost of delaying your muscle building goals
🔥 Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies)
🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20)
🎓 Lose fat + build muscle in Physique University with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN)
👥 Join our Facebook community for fitness & body recomp strategies
👋 Ask a question or find Philip Pape on Instagram
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Chapters
1. Reframing Muscle And Aging (00:00:00)
2. A 65-Year-Old’s Breakthrough (00:02:10)
3. What The Science Actually Shows (00:03:50)
4. The Three D’s: Disuse, Deficiency, Deconditioning (00:06:50)
5. Older Adults’ Surprising Training Results (00:09:20)
6. Adjusting Inputs With Age (00:12:15)
7. Why Midlife Can Be An Advantage (00:16:16)
8. Building A Long-Term Strength Reserve (00:22:30)
9. Inputs That Drive Muscle Gain (00:27:18)
10. Tracking Outputs And Closing The Loop (00:31:16)
11. A Simple Plan To Start Now (00:36:24)
12. Consistency, Mindset, And Getting Help (00:43:25)
13. Opportunity Cost Of Waiting (00:47:05)
545 episodes
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