Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 Ep 71: How to Build Muscle and Peak Performance After 40 (Dustin Lambert)
Today we’re diving into how to optimize your health and performance with Dustin Lambert, a fellow nutrition coach I met through the Wits & Weights Facebook group and our coaching cert connection with NCI. Dustin will share challenges and strategies for fat loss as you get leaner, the pros and cons of bulking and cutting versus “maingaining,” and unique issues to consider when you have a metabolic disorder or autoimmune disease.
He’ll also tell us the optimal protein and sodium intake for strength and hypertrophy, and the impact of red meat, saturated fat, and cardio on health outcomes and performance. And finally we’ll get into blood work, tendinitis, wearable fitness trackers, and AI chatbots like ChatGPT.
Dustin Lambert is an NCI certified nutrition coach in the Houston area. He’s also a strength and conditioning coach. Dustin specializes in helping people manage metabolic disorders and autoimmune disease, correct their blood lipid profiles, prevent cardiovascular disease, lose fat, and restore health using barbells and periodized nutrition programming. Dustin is also a full-time husband and father, part-time Hot Rod builder, and once a Marine always a Marine.
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Today you’ll learn all about:
[2:30] Dustin's purpose and backstory
[7:12] Measuring coaching success and impact
[9:18] How fat loss becomes harder the leaner you get
[14:14] Diet breaks, refeed, eating carbs, and tracking while on break
[16:14] Pros and cons of bulk/cut vs maingaining
[21:17] Unique challenges when training for fat loss when a client has disorders
[26:54] How much protein do you really need for strength and hypertrophy?
[29:36] Tony shares what he likes about Philip and the Wits & Weights community
[32:05] The effects of red meat and saturated fat on health outcomes vs strength and hypertrophy
[36:43] How much sodium do you really need as a recreational lifter?
[42:46] Programming for tendinopathy.
[46:28] The effects of cardio on muscle mass and strength?
[49:13] The limitations of wearable trackers and how to properly use them.
[53:08] How people can use chat GPT to learn how to think independently and develop their own opinions and views
[57:40] Outro
Episode resources:
💪 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