Well Beyond 40

Build Muscle While Burning Fat: My Science-Based Approach for Women Over 40

Sep 7, 2025
Discover a game-changing approach for fat loss that prioritizes muscle preservation over traditional dieting pitfalls. Learn why it’s crucial for women over 40 to focus on a balanced diet and exercise rather than just calorie counting. Uncover the science behind a tailored nutrition and workout strategy that promotes muscle gain while burning fat effectively. Explore the importance of the 'trifecta for satiety' to manage hunger and stabilize blood sugar levels, setting the foundation for sustainable health as you age.
Ask episode
AI Snips
Chapters
Books
Transcript
Episode notes
ADVICE

Use The Trifecta For Satiety

  • Eat the 'trifecta for satiety': protein, fat, and fiber at each meal to blunt hunger and stabilize blood sugar.
  • Aim for slow blood sugar rises and target at least 10 grams of fiber per meal for steadier glucose control.
ADVICE

Hit Optimal Protein Targets

  • Target 0.7–1.0 grams of protein per pound of target body weight and distribute it across meals.
  • Prioritize 30–40 grams of protein at your first and last meals to support muscle retention and recomposition.
ADVICE

Start With A Protein-First Smoothie

  • Make a protein-first meal like a loaded smoothie with ~40 grams protein, resistant starch, and added fiber.
  • Use protein powders, flax, and collagen to reach protein and fiber targets easily at breakfast.
Get the Snipd Podcast app to discover more snips from this episode
Get the app