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.
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Calories Aren't All Equal
- Calories matter but their source matters more because macronutrients and processing change energy expenditure.
- Ultra-processed foods lower the thermic effect while protein raises it substantially, so food quality alters net calories burned.
Metabolic Adaptation Explains Regain
- Chronic calorie restriction plus high activity triggers metabolic adaptation that reduces daily energy expenditure.
- The Biggest Loser contestants burned ~500 fewer calories per day after extreme dieting and exercise, illustrating this risk.
Muscle Is Metabolic Insurance
- Protecting and building skeletal muscle is key to preventing metabolic slowdown during fat loss.
- Muscle raises resting metabolic rate, stores glycogen, and releases myokines that improve insulin sensitivity and inflammation.
