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Hunger hits different after 40.
You might feel like your body is actively fighting against fat loss: cravings show up more often and deficits feel harder even when you're doing everything right.
This episode breaks down what actually changes with appetite and metabolism as you age (spoiler: it's not your metabolism crashing) and what you can do about it.
You'll learn why muscle loss affects hunger more than you think, how hormonal shifts in men and women specifically impact appetite regulation, and the practical midlife realities that compound the problem.
Plus, learn an evidence-based swap that can improve fullness without changing what you eat, just how you eat it.
Episode Resources:
Timestamps:
0:00 - Why hunger feels harder to manage after 40
1:36 - The metabolism myth and what really changes with age
4:06 - How hormones affect appetite differently for men and women
8:38 - Recovery, NEAT, sleep, and life complexity in midlife
16:09 - 4 tips to manage appetite over 40
22:31 - Why building capacity before a deficit makes fat loss easier
25:37 - Bonus tip based on new research
Support the show
📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork.
🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN).
👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.
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