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Hunger hits different after 40.
You might feel like your body is actively fighting against fat loss: cravings show up more often and deficits feel harder even when you're doing everything right.
This episode breaks down what actually changes with appetite and metabolism as you age (spoiler: it's not your metabolism crashing) and what you can do about it.
You'll learn why muscle loss affects hunger more than you think, how hormonal shifts in men and women specifically impact appetite regulation, and the practical midlife realities that compound the problem.
Plus, learn an evidence-based swap that can improve fullness without changing what you eat, just how you eat it.
Episode Resources:
Timestamps:
0:00 - Why hunger feels harder to manage after 40
1:36 - The metabolism myth and what really changes with age
4:06 - How hormones affect appetite differently for men and women
8:38 - Recovery, NEAT, sleep, and life complexity in midlife
16:09 - 4 tips to manage appetite over 40
22:31 - Why building capacity before a deficit makes fat loss easier
25:37 - Bonus tip based on new research
💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.
📱 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 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 question or find Philip Pape on Instagram
