Fat Loss Over 40 — The Truth and the Tools Episode 1: What’s Actually Changing in Your 40s (and What’s Not) - THI's Live Transformed Podcast

Episode Transcript
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SPEAKER_01 (00:00):
Bottom line, yes, changes are real.
Okay, there are true changesthat happen.
Muscle mass, hormones, sleep,recovery, and stress load all
shift.
But these changes don't meanthat you're broken.
Okay.
This doesn't mean that this issomething abnormal and doesn't
mean that you're gonna have tostay this way just because
you've reached this age.
But they do mean that you needto be more strategic, okay?

(00:21):
And that's what this is about.

SPEAKER_00 (00:23):
Welcome to Live Transformed, the podcast from
Transformed Health Initiative,where evidence-based truth meets
real life transformation.
Lead yourself, integrate health,value what matters, engage in
the process.
This is how you livetransformed.
And now here's your host, AdamKelly.

SPEAKER_01 (00:47):
What is up, everybody?
Welcome to the podcast.
Welcome to the rebranded andfeels brand new, but same old
gig, the Live TransformedPodcast.
So if you're curious on what'shappening here, um, maybe not
what you're expecting.
The last episode we put out,episode 50, was our rebranding
episode.

(01:07):
I explained why we'rerebranding, you know, what was
going good with the Went onPurpose podcast, but why I feel
like we needed to kind of shiftthe direction or at least the
name.
Um, it's still the same purpose,but new name that aligns with
our brand, that aligns with themovement that we're creating,
the ethos that we're callingpeople to live by as we continue

(01:27):
to walk it out as coaches and asa company and just as a
community.
And so if you don't, if youdon't know what I'm talking
about, definitely go back andcheck out that episode.
It's very, very good.
Um, it's not just talking aboutthe rebrand, it's not just
talking about why we madechanges, but it explains the
Live Transformed ethos, themovement.

(01:48):
Uh, Live is an acronym, so it'spretty good.
I might give some of my ownpersonal testimony and
intertwine in there of how youknow Live Transformed became a
thing.
And um, you definitely want tocheck that one out.
So make sure you do.
But anyway, I hope you guys likethe new little intro.
A little bit different, soundsvery upbeat and all that.

(02:08):
You know, I want something thatis going to not just teach
people but inspire people andreally just bring positivity and
light.
So I feel like it sounds prettygood, but um, you guys let me
know.
You know, leave comments, uh,leave send me a DM.
If you don't like it, let meknow because I'd rather change
it up and appeal to the peoplethat are actually listening.

(02:28):
Because who cares what I think?
It can't matters what you guysthink because we are doing this
to provide you value and youcontent that you can utilize in
your journey to transform yourhealth and therefore transform
your life.
So, as I said, welcome to thelive on trans live, welcome to
the live transformed podcast.
If I could speak today, it'd begreat.

(02:49):
Where we help high-performingadults take control of their
health with evidence-basedtools, real world strategies,
and a whole lot of truth.
So if you like truth, you'regonna get it here.
All right.
I'm your host, Coach Adam Kelly,owner of Transform Health
Initiative here in Moore,Oklahoma.
Um, and today we're gonna kickoff a brand new series.
How appropriate is it?
You know, new name, rebranding,brand new series.

(03:13):
And this one is titled Fat LossOver 40: The Truth and the
Tools.
Okay.
So if you're in your 40s, 50s,or even 60s, or hey, even 30s or
20s, you've probably felt it.
Your body doesn't respond likeit used to, right?
Maybe you're working harder thanever, but not seeing the
results.
You know, you feel like you'regoing all in, you feel like

(03:33):
you're being disciplined, butit's just not showing up.
Maybe you're feeling more aches,less energy, or you've even
wondered if fat loss is stillpossible at all.
So if you don't mind, um, let mecut through the noise right
here.
It absolutely is.
Fat loss is very much attainableno matter what your age is.
But to succeed, you need aclair, you need clarity on

(03:56):
what's actually changing in your40s, and just as importantly,
what's not changing.
Okay, and again, this appliesfor 50s, 60s, and so on.
And that's what today's episodeis all about.
All right, we are gonna getright into this thing.
So, what really changes withage?
That's the question that we'reasking here.
And undoubtedly there are someundeniable changes that happen

(04:17):
as we age.
So, we're gonna break thosedown, okay, of what's actually
happening.
So, number one is muscle lossand strength decline.
So, starting around age 30, thisis why I said this applies to
people that are younger than 40sas well.
Most adults begin losing about 3to 8 percent of muscle, 3 to 8,
3-8, not 38% of muscle perdecade.

(04:40):
And that rate speeds up after60.
Okay, this has been shown inmultiple studies.
Muscle is metabolically activetissue, so the less that you
have, the less, the lower yourresting calorie burn, and the
easier it is to gain fat.
Okay, this kind of a doublenegative here.
But here's the key this isn'tinevitable.

(05:01):
Strength training can reversethis decline even in older adult
adults, okay?
So there's still hope no matterwhere you're at.
Number two, hormonal shifts.
Okay, men experience a slowdecline in testosterone, about
1% per year after their mid-30s.
Now, mind you, that's if theirlifestyle isn't promoting
regular healthy testosteronelevels.

(05:23):
Women experience a dramaticshift in perimenopause and
menopause as estrogen and proprogesterone fluctuate and then
decline.
Okay, so there is a hormonalchange that happens in women.
This is why I actually have awomen's fitness specialist
certification.
And I wanted to do that because,you know, in my practice, the
majority of people that I workwith happen to be women.

(05:45):
And it happen to be women whoare, you know, either they're
they've already had their kidsor, you know, they're raising
their kids, or they've alreadyraised their kids, and now
they're looking at grandkids andthey're trying to make sure that
they're setting themselves upfor long-term health success
because they want to be therefor their kids and their
grandkids and live life and bethere for their spouse and feel
good and not just slowly rotaway as we think aging is

(06:09):
supposed to be.
Another thing that changes isgrowth hormone and IgF-1 also
decrease gradually with age,impacting recovery and lean
tissue.
Okay, can make it a little bitharder to gain and keep lean
tissue and a recovery betweenexercise bouts.
Okay, it's definitely somethingwe want to keep in
consideration.
So these changes can influencefat distribution, appetite, and

(06:31):
energy, but they do not make fatloss impossible.
Okay, again, we just have to bestrategic in how we go about
things.
Look, I know what it feels liketo be frustrated with your
health, trust me.
To feel like you're doingeverything right, but nothing
seems to be sticking.
That's why our coaching isn'tabout perfection.
It's about building a systemthat works even when life gets

(06:51):
messy.
At Transform Health Initiative,we help busy adults rebuild
their health, rewire theirhabits, and redefine their
identity without shame, withoutoverwhelm, and without starting
over every Monday.
If you're tired of trying to doit all on your own, we're here
when you're ready.
All right, back to the episode.
Number three, recovery andsleep.

(07:13):
So research shows adults intheir 40s and 50s often get less
deep sleep and more fragmentedsleep.
And a lot of us can attest tothis.
I'm actually in my mid-30s, butyour boy's been through some
life, you know, I've lived acouple different lives, it seems
like.
So I feel like I've done somepremature aging, self-inflicted,
and just by happenstance.
But um, you know, this issomething that you'll definitely

(07:35):
notice happen.
Uh, if you if you're not in thisage group, maybe you're in that.
Sorry about my alarm clockthat's going off in the
background.
Just ignore it, please.
Um, but if you happen to fallwithin this age core category,
40s, 50s, 60s, or even leadingup to it, you may notice that
sleep just isn't quite the same.
Like you can get the same amountof sleep, but it always doesn't

(07:56):
always feel very rejuvenating.
You tend to be more tired moreoften.
Also, life stressors, you know,from these age groups, the
different cycles of life thatwe're in can also affect that as
well, or sleep quality.
Uh, and you know, probablyyou're starting to notice that
you wake up more frequentlythroughout the day, or
throughout the day, throughoutthe night.

(08:17):
You know, it's harder to stayasleep for the full time that
you're down.
Maybe you have multiple bathroombreaks, um, or you just you get
restless.
A lot of my clients they say,you know, sorry guys, this alarm
is taking forever to go off.
Everything likes to go off whenI'm recording podcast episodes.
It could be the the office phonethat literally never goes off

(08:38):
any other time.
It's the stopwatch this time,it's my cell phone.
There's always something, gottalove that.
Um, but anywho, like I said, youmay notice that just a lot of
well, I know from my ownexperience and my clients that
you know, waking up around twoor three in the morning and just
can't go back to sleep, andthey're tossing and turning, or
end up just getting up becauseyou can't sleep.

(08:59):
Then maybe you finally go backto sleep, but now you only got
an hour or two and it'sdisruptive sleep, it's not very
good quality.
So this is definitely a big one.
Um, then poor sleep impactsappetite regulating hormones
like ghrelin and leptin, whichare appetite regulating
hormones, making you hungrierand less satisfied after eating.

(09:20):
Um, I'm actually recording thisin mid to late September.
You guys won't be hearing thisuntil like the second week of
October, but I actually justposted a video on my social
media talking about how this isa real thing and how I'm
literally experiencing thistoday.
Um, I my just basically I had acouple of my clients who are

(09:42):
bodybuilders, they competed in ashow this past weekend.
So throughout the weekend, justyou know, going to support them
as just a fan.
Um, and then just everythingthat transpired through that
weekend, my sleep was definitelyoff.
Like Saturday night, I got liketwo hours, three hours of sleep,
very poor two to three hours ofsleep.
Um, the night before I got likefour or five hours of sleep.

(10:04):
So basically just superfatigued, and it's like it, I
swear, it's like it's justcontinued to expand from there
each day.
Like the last three nights,because today's a Wednesday, so
last three nights I've gotten atleast seven hours all the way up
to eight and a half hours ofsleep, and it still feels like
I've gotten no sleep.
So definitely feeling that.
And I tell you what, my hungerand cravings are through the

(10:26):
roof.
And this happens every time thatmy sleep really gets thrown off,
especially if it's consecutivedays.
So, you know, like I've had mybreakfast, I've had a couple
protein bars, I've had somefruit, I just had my lunch not
too long ago, probably 20minutes ago, and I literally
feel like I could eat an entirehouse right now.
So even just one night of mildlypoor sleep can disrupt those

(10:50):
hunger hormones, thoseappetite-regulating hormones,
and make you feel like you couldeat your arm off.
And that's when adherencetypically goes down.
And when you perpetuate that,it's just a losing cycle to be
in.
And then, lastly, on this,recovery from workouts also
takes longer, which means smartprogramming matters more.
Okay, we can't just bounce backfrom six, seven days of training

(11:13):
back to back and just recover inbetween.
You know, we may have to be alittle bit more strategic, but
again, there's still a way, andyou should absolutely be
training regardless.
And number four, point of thingsthat change is lifestyle load.
Okay, so by your 40s, youtypically jug you're juggling
more, right?
You've got your career, you'vegot your family, you know, kids,

(11:33):
maybe even caring for agingparents.
I know this is very normalanywhere between that 40, 50s,
and 60s.
Um, a lot of my clients, well, Ihave a few clients who, you
know, their parents are innursing homes right now, they're
dealing with dementia, or theirparents are just sickly and
they're trying to take care ofthem on top of finishing raising
their kids, or in the middle ofraising their kids, or expecting

(11:55):
grandkids.
Uh, so it's a lot more on yourplate, you know what I mean?
And the stress and time pressurecan reduce daily activity and
increase reliance on convenientfoods, which has a much a which
has a big impact on your weightas psychology does, or as much
of an impact on your weight aspsychology does.

(12:17):
So um one thing I would like toalso add on this is that uh that
I didn't put into my show notesis that also when you're usually
in the 40s, 50s, 60s, we tend tohave more income in general.
You know, you've you've probablyestablished yourself in your
career or your spouse has, youknow, maybe you're past raising

(12:39):
kids, so that's a huge expensethat you're no longer, you know,
fishing out money for every timeyou turn around.
Um, people typically just aredoing less in general, overall,
so spending less money overall.
And so you can afford eating outmore, you can afford some of
these very tasty foods.
Where before in your 20s and30s, or when you're raising

(13:00):
kids, you just didn't reallyhave the expendable income to
buy whatever you wanted when youwanted to.
And this is a big problem for alot of people, especially when
they get in that habit of, oh,we've got extra money.
We it's just us two.
You know, our kids are grown,they're out of the house, we can
go out to eat whenever we want.
That's a vicious cycle you canget stuck in.
So, bottom line, yes, changesare real.
Okay, there are true changesthat happen: muscle mass,

(13:22):
hormones, sleep, recovery, andstress load all shift, but these
changes don't mean that you'rebroken, okay?
This doesn't mean that this issomething abnormal and doesn't
mean that you're gonna have tostay this way just because
you've reached this age, butthey do mean that you need to be
more strategic, okay?
And that's what this is about.
So, this next part, we're gonnatalk about what doesn't change

(13:43):
and why it matters.
So, here's the good news thefundamentals don't change, all
right?
There's a lot of misconceptionwhen it comes to aging, there's
a lot of misinformation outthere of you know, metabolism
drop-off, of all these differentthings that supposedly happen
after 30s and 40s, and we'regonna see that that's not the
case.
So, metabolism doesn't crash at40.

(14:04):
A 2021 study published inScience looked at over 6,000
people across 29 countries.
Okay, this is a massive study.
It showed that metabolism stayedremarkably stable from ages 20
to 60 with no significant dropuntil after 60.
Okay, and this is this has beenrepeated in study after study,

(14:25):
meta-analysis aftermeta-analysis.
We don't typically see truemetabolic shifts just due to
aging independently untilsometime after 60.
And some people, it just if theystay active, they keep the
lifestyle not even after 60.
And you know, so the idea thatjust because you hit 40 and
you're gaining some weight, thatit's because it's your

(14:45):
metabolism, sorry, but we cannotblame our metabolism for this.
At least our metabolismindependently of our lifestyle,
okay.
Yes, your metabolism may bewacky, but that probably has to
do with your lifestyle, not withyour age.
Okay.
What most people experience as aslowed metabolism is usually a
drop in muscle and dailymovement, things that you can

(15:08):
control, okay?
So, you know, as we age, we tendto be less active.
Again, we're not running aroundwith the kids, taking them
everywhere, going to practices,going to the zoo, going doing
all these things outside of ourwork.
Usually people move into a placein their career as they age,
usually to where they're lessactive.
Maybe they work the warehouseand they become manager and then
they start running their ownwarehouse.

(15:30):
So they're more sedentary, youknow, they don't have the active
lifestyle, and then aces andpain start happening, and you
know, we get set in our habits,and then all of a sudden we're
just barely moving our bodiesand we're losing muscle, and
that will slow your metabolism,okay?
Those two things specifically.
And then for some nutritionprinciples that don't change,

(15:52):
calories, protein, and foodquality remain the biggest
drivers, okay?
Your food intake, your nutritionstill is the biggest factor when
it comes to gaining weight orlosing weight.
Higher protein intake, roughlylike 1.2 to 1.6 grams per
kilogram per day, supports fatloss, preserves muscle, and

(16:12):
increases satiety across all agegroups.
In the study, um Liddy or Lettyet al.
from 2015.
I'll put it in the show notes.
I always butcher names, sosorry, don't shoot me.
Um, training principles don'tchange.
Okay.
The human body at 25 or 55responds to progressive

(16:34):
overload.
Okay.
I don't care what your age is,your body will respond if your
training is good.
Resistance training buildsmuscle, strengthens bones, and
supports metabolism at everyage.
So literally, it helps preventand reverse a lot of the aging
processes that we see happen,especially in younger people
that we're starting to see moreand more as it's becoming more

(16:55):
and more normal to be undermuscled and just very low levels
of physical activity, poorsleep, high stress loads, things
like that.
Um, but strength training cantotally still give you all the
benefits that it gave you whenyou were 25.
The difference is that recoveryneeds more attention.
Okay, this is where a lot ofpeople do get it wrong.

(17:16):
You might train smarter, notharder, but the stimulus still
works.
Okay.
So if you got the right plan,aka working with the right team
of professional coaches who aregreat at what they do and can
help people at all ages.
And we specialize in people from35 to 55 that are busy adults
and trying to live life and getregain their health and feel
better and feel like they didwhen they're in their 30s or

(17:38):
20s, but yet still be able tohandle all of life's processes
and things that are happening.
That is a good thing to have inyour corner.
We'd love to help you there.
Unshameful plug, shameless plug.
Um, and then, you know, habitsstill rule the game.
This is very important tounderstand.
Quick fixes don't work at 20 andthey don't work at 40, okay?

(17:58):
The people who succeed are theones who build systems, they
create structure and practiceconsistency, okay?
Those still win.
Systems, structure, consistencyare still the keys to success,
no matter what your age is.
So while the physiology shifts,the levers you can pull are the
same and they're still powerful.

(18:19):
All right.
This next part we're gonna lookat is why mindset becomes your
multiplier.
Okay.
This is the part peopleunderestimate big time.
Number one, the all or nothingtrap.
When you're younger, you canpush the extremes or get away
with it for the most part,right?
You can pull all-nighters,double up workouts, crash diets,

(18:39):
fad diets, all the crazyextremes, and you can still
bounce back pretty well.
Like I remember many nights notgetting hardly any sleep, still
getting up, going training fortwo, three hours in the gym,
going working a full day, cominghome.
I've been a parent basically mywhole adult life, so taking care
of the kids.
And, you know, I was able tokeep bouncing back until I
couldn't.

(18:59):
All right.
That ended up with me having asevere spine injury that I still
deal with today.
So definitely wouldn't advisetaking that route.
No matter how well you recover,it will catch up to you.
But in your 40s, it definitelycan backfire.
You don't recover as fast, andlife is too demanding to keep
starting over, right?
It's easier just to give up andnot try at all than it is to

(19:20):
continuously try or try to startover again and again.
So, what's the solution?
Shift from an all or nothing toalways something mentality.
Okay, let me repeat that.
From an all or nothing to analways something mentality.
And let's look at that.
So, always something wins.

(19:40):
Even when life gets messy, youcan do something.
10 push-ups, a 15-minute walk,packing a lunch instead of
grabbing fast food.
These small actions keep youanchored, reinforce identity,
and compound over time.
And most importantly, they don'trequire a lot of time, they
don't even require a lot ofenergy.
Like go for a stroll, right?
You don't have to go out andpower walk and work up a big

(20:03):
sweat and be out of breath.
Go walk the dog, go walk withyour spouse, go play with your
kids, go play with yourgrandkids.
Like just move your body aroundand it can pay off big time.
Structure beats chaos.
Okay, looking at the structurepart of this.
So in your 20s, you can totallywing it, right?
Like again, you can get awaywith so much.

(20:24):
But in your 40s, you're probablygonna need some systems that are
intact and in play.
Things like meal prep, calendarblocks, check-ins, things that
hold you accountable when lifeis crazy because the phase that
we're in, if you are 35 to 55,your life is probably pretty
hectic still.
So, you know, having thosesystems intact can really move

(20:44):
the needle in the directionyou're trying to go.
These structures protect youwhen willpower is low and when
life is hectic.
There it's like a safeguard foryou.
And then coaching multipliesconsistency.
At this stage, most people don'tneed more information.
They've heard it all.
Everybody pretty much knows whatto do, right?
We know we need to eat morefruits and vegetables.
We know that we need, well,hopefully, we know that we need

(21:06):
protein.
We should know that we needfiber, even though, you know,
the whole low-carb carnivore,keto world would probably fight
against that.
But for long-term healthpurposes and for pretty much all
good things, fiber is important.
Um, you know, we know that weneed to move our bodies more.
We know we need to do some sortof cardiorespiratory or

(21:27):
cardiovascular work to keep ourheart strong.
We know that we should probablybe doing some sort of strength
training to keep our body strongand capable and things like
that.
So we know that we need to begetting sleep, right?
Like we know these things, butjust because we know it doesn't
mean that it's actually going tobe implemented.
So, you know, people in thisstage, they need clarity, they

(21:49):
need accountability, they needproven systems, they need things
that they can fall back anddepend on no matter how crazy
life is.
And that's where coaching helpscut through the noise and makes
progress sustainable.
Okay.
Again, shameless plug.
You want to work with us becausewe're kind of good at what we
do.
So here's the truth, guys.
Yes, some things change in your40s, muscle, hormones, recovery,

(22:12):
stress, but the fundamentalsdon't change.
Your metabolism isn't broken.
Nutrition, training, sleep, andmindset still drives results.
So the question isn't can I losefat after 40?
The question is or should be, amI willing to adjust my strategy
and mindset to match this seasonof life?

(22:32):
Great question, right?
So here is your challenge thisweek, okay?
I want to give you somethingpractical that you can start
implementing today.
I want you to pick one lever,one lever that you can control.
Protein, strength training,sleep, stress.
Pick one, guys, one that'swithin reach, whatever is most
practical to start with.

(22:52):
And then commit to improving itby just one percent this week,
guys.
I'm a big pusher of 1% or 0.1%.
Again, always somethingmentality.
So just try to improve a littlebit.
If you're only eating 60 gramsof protein, try to go for 80
grams of protein.
Don't try to go to one gram perpound of body weight just
because that's what people sayto do.

(23:12):
Like just anything more thanyou're doing now is gonna have a
positive benefit.
So just try to get a little bitbetter this week and focus on
per progress, not perfection.
Okay, because perfection is amyth, it's not possible, and you
are just running yourself intothe ground trying to be perfect.
So focus on progress, notperfection.
And side note, if you're readyfor a blueprint design for this

(23:36):
exact season of your life,that's exactly why we built
Transform Health Initiative.
So when you're ready, we willhelp you live transformed for
good.
But until next time, dosomething good for yourself,
something good for your health,something good for those you
care about.
Make sure you went on purposeand live transformed.

(23:56):
We will talk to you next time.

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Fat Loss Over 40 — The Truth and the Tools Episode 1: What’s Actually Changing in Your 40s (and What’s Not)

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