Episode Details

Intermittent fasting is still the most popular nutrition advice on the internet. 

Skip breakfast, shrink your eating window, lose weight. But if you're over 40, this may not give you the results you want. It could even backfire.

Learn about the 5 specific ways intermittent fasting can backfire when your goal is losing fat and building muscle after 40. Philip examines a 2025 meta-analyses comparing IF to standard dieting, the challenge of getting enough protein in a compressed eating window, recent findings on cortisol and hormonal effects that especially affect women in perimenopause, and a surprising 2025 review that challenges one of fasting's biggest marketing claims (hint: it's about inflammation).

Plus, learn a structured meal timing alternative and 3 diagnostic questions to test whether your current eating window is causing issues for you.

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Enroll in Eat More Lift Heavy, the 26-week coached program that builds your nutrition and strength training skills so you don't have to use a restrictive diet or intermittent fasting while still building muscle and losing fat. Go to: eatmoreliftheavy.com

Timestamps:

0:00 - Intermittent fasting and fat loss
0:53 - 5 ways fasting backfires after 40
3:44 - #1: Metabolism and fat loss
11:04 - #2: Muscle building and protein
14:28 - #3: Cortisol and stress
17:33 - #4: DHEA and thyroid hormones
20:28 - #5: Fasting and inflammation
25:00 - Eating more to lose fat
27:00 - Structured meal timing
31:22 - 3 questions to test your eating window

💪 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 - My AI-powered coaching app for adults over 40. Training, nutrition, and real-time guidance to help you build muscle, lose fat, and lift weights with confidence.

👥 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