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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.
💪 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.
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👥 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
