Check out the new Fitness Lab app (iPhone and Android) to get personalized guidance on your fat loss, nutrition, and training... all in one place, with 20% off through January 2nd: https://witsandweights.com/app
--
Most people fail at fat loss not because they lack willpower, but because they're following strategies that don't work (or that backfire).
In this replay of one of our most popular episodes, discover 7 evidence-based fat loss principles from 70 years of research and how to apply them without cutting out your favorite foods or living in the gym.
Whether you're starting fresh in 2026 or breaking through a plateau, these proven strategies will help you lose fat, build muscle, and create lasting results without extreme diets or endless cardio.
The goal is simple: protect muscle, manage hunger, move more, and use a moderate deficit you can sustain.
📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.
🎓 Join Physique University - Evidence-based strength training, nutrition coaching, and live coaching calls for adults over 40. Build muscle, master your macros, and lose fat with accountability. FREE custom nutrition plan with code FREEPLAN.
👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.
👋 Ask a questionor find Philip Pape on Instagram
