Episode Details

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First in a three-part series: the only things you actually need to get fit after 40. No cycle syncing, no cortisol panic, no two-hour gym sentences. Part 1 is Shift: why the approach that worked in your 30s stopped working, and why muscle is the foundation everything else builds on.

Also in this one: the three waves of fitness marketing that led you astray, the 15-minute full-body workout that still builds muscle, how many hard sets a week you actually need (way fewer than you think), the study where 90-year-olds built muscle like 30-year-olds, and the protein target most programs set way too high.

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00:00 The series nobody's selling you: fit over 40, minus the BS

04:07 Three waves of fitness marketing that led you astray

09:13 Shift, Simplify, Sustain: the three-part framework

13:07 Chase body shape first (the scale comes along)

19:47 Why what worked in your 30s stopped working

24:28 90-year-olds build muscle too (no perfect hormones required)

29:31 The only two training principles that matter

35:56 4 to 8 hard sets a week. That's it.

37:36 The 15-minute full-body workout

48:07 Skip this phase and you regain it all as fat

56:28 Protein: 0.7g per pound of goal weight