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If all you've done is diet, every cut will be harder than the last.

More hunger, less energy, slower results. There's a reason, and it's not just your age or metabolism.

Learn why building muscle first makes cutting (fat loss) dramatically easier, how more lean mass directly reduces hunger per calorie of deficit, and why chronic dieters sabotage their own results by skipping the building phase. 

Discover the specific rate of gain, timeline, and nutrition setup to maximize muscle while minimizing fat, plus how resistance training affects appetite hormones like GLP-1 and ghrelin differently than cardio. 

Whether you're focused on body recomp, strength training over 40, or finally breaking the diet-regain cycle, this is a practical blueprint to stop fighting your body and start cutting from a position of strength.

Episode Resources:

• Try Calocurb for natural appetite support: witsandweights.com/calocurb (10% off first order)
• Download the free Muscle-Building Nutrition Blueprint: witsandweights.com/muscle
• Join Wits & Weights Physique University: witsandweights.com/physique

Timestamps:

0:00 - Why dieting without building muscle makes every cut harder
2:43 - The muscle-first approach to easier fat loss
6:40 - The chronic dieting trap and how to escape it
10:54 - How building muscle reduces hunger and increases calorie burn
13:48 - GLP-1, satiety signals, and why strength training beats cardio for appetite
19:36 - The psychological advantage of building before cutting
25:13 - Practical build plan: rate of gain, duration, and nutrition
29:41 - Training, cardio, and when to transition to a cut
33:11 - Metabolism is a skill you build
36:45 - Bonus tip to know if you're training hard enough

📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.

🎓 Join Physique University - Evidence-based strength training, nutrition coaching, and live coaching calls for adults over 40. Build muscle, master your macros, and lose fat with accountability. FREE custom nutrition plan with code FREEPLAN.

👥 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