Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Why Appetite Changes After 40 (And How to Still Lose Fat) | Ep 428

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Jan 19, 2026

Hunger changes after 40, and it can feel like a battle against weight loss. Contrary to popular belief, metabolism doesn't just crash; muscle loss plays a significant role in increasing hunger. Hormonal shifts, particularly in men and women, complicate appetite regulation. Practical tactics like resistance training, protein timing, and improving sleep can help manage cravings effectively. A fascinating tip reveals that opting for solid calories over liquids can enhance feelings of fullness. Discover how to navigate appetite challenges with both science and strategies!

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INSIGHT

Metabolism Is Stable When You Count Muscle

Metabolism doesn't 'crash' with age when you account for muscle mass changes.
Muscle loss and lifestyle drops explain reduced energy expenditure and greater hunger after 40.

INSIGHT

Muscle Acts As Appetite Buffer

Losing muscle reduces your fuel-storage capacity so you feel hungry sooner.
More muscle can actually blunt appetite by increasing glycogen storage and metabolic buffering.

INSIGHT

Hormone Shifts Worsen Appetite Signals

Hormone shifts in men and women change insulin, leptin, and GLP-1 signaling and raise hunger.
These endocrine changes also drive fat redistribution and stronger carb cravings in midlife.

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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:

Register for the Get Lean in 45 Days workshop: live.witsandweights.com
Try Calocurb for 10% off: witsandweights.com/calocurb

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

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