Ep 9: 10 Fitness and Nutrition “Facts” I Changed My Mind About

Today I share some helpful and sometimes counterintuitive things I’ve learned over the last year about fitness and nutrition that either changed my mind or were completely new to me. As a forty-something-year-old lifter who has only been training seriously and effectively for the last few years, I used to believe a lot of nonsense—ideas, myths, preconceptions, assumptions, whatever you want to call them—that often held me back from progress or, even worse, were counterproductive. Chances are that you’ve heard some of these too, and it’s quite possible you’ll be surprised by some of my thoughts in this episode—or perhaps not. At the very least, I hope you’ll learn something new that will help you continue to remain skeptical, ask questions, and become even more informed on your journey to greater strength, better health, and long-term consistency. Timestamps: 00:00 - Intro 01:35 - #1 More muscle means you can eat more 04:09 - #2 Metabolism is determined by body composition 05:55 - #3 Genetics are no excuse 07:00 - #4 Calories are the LEAST important reason to exercise 08:47 - #5 Walking has more benefits than you think 12:17 - #6 Carbs are not the enemy (they are crucial for training) 14:34 - #7 Losing weight is as "simple" as being in a caloric deficit 15:51 - #8 There are multiple ways to make objective progress 17:52 - #9 Being strong makes it easy to recover from injury or surgery 19:14 - #10 We don't know everything yet but learn new insights every day! 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