15 Evidence-Based Fitness Lessons for Building Muscle and Losing Fat Over 40 | Ep 400

Join the early access list for my new Fitness Lab app , the #1 adaptive training and nutrition app that evolves with your progress, recovery, and lifestyle so you can build muscle and lose fat over 40 with science-based AI coaching: https://witsandweights.com/email -- 400 episodes and 4 years of challenging the fitness industry's myths and proving that building muscle and losing fat doesn't require complicated protocols or expensive interventions! Today you'll hear 15 reflections from the Wits & Weights journey , from listeners who transformed their physiques through evidence-based training, to world-class strength coaches and researchers who've shaped the field, to fellow podcasters who understand what consistency really means. Evidence-based fitness and body recomposition work across borders , backgrounds, and goals. Building muscle, losing fat, and getting sustainably strong comes down to consistency, systems thinking, and rejecting the industry's noise in favor of what actually works. Episode Resources Join the FREE Facebook Community Search the entire podcast library to find an episode mentioned in today's show Timestamps 0:00 - 400 episodes of evidence-based fitness and building muscle 1:43 - Jo S.: Breaking through training plateaus with strength training 3:09 - Julia D.: How muscle tissue improved chronic health conditions 8:41 - Kevin Palmieri: Prioritizing fitness while building a business 12:41 - Pam Sherman: Strength training for women over 50 14:41 - Dr. Eric Helms: Combating misinformation with evidence 16:48 - Jenn Trepeck: Consistency for sustainable fat loss 18:23 - Sam Brake Guia: Podcast growth and marketing 22:39 - Brandon DaCruz: Evidence-based physique coaching 25:00 - Carol Hanshew: From client to nutrition coach 27:49 - Allan Friedman: Food as a tool for strength training over 40 30:34 - Tony Perri: Flexible approach to building muscle 32:35 - Gabilu M.: Morning workout motivation 34:18 - Mike Millner: Consistency in fitness content 36:06 - Alana V.: Weekend diet protocol for fat loss 38:10 - Megan Dahlman: Strength training consistency 41:22 - Building a strong physique through evidence and systems Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram