45. The Only Things You Need to Get Fit Over 40 (Part 1)

Apply for 1:1 Coaching:https://datafit.net/collective-learn-more?el=podcast30 Strength Workouts for $10:https://datafit.net/strong-mom-workouts?el=podcastFirst in a three-part series: the only things you actually need to get fit after 40. No cycle syncing, no cortisol panic, no two-hour gym sentences. Part 1 is Shift: why the approach that worked in your 30s stopped working, and why muscle is the foundation everything else builds on.Also in this one: the three waves of fitness marketing that led you astray, the 15-minute full-body workout that still builds muscle, how many hard sets a week you actually need (way fewer than you think), the study where 90-year-olds built muscle like 30-year-olds, and the protein target most programs set way too high.Got a topic you want covered? Comment or DM us and we'll film an episode on it.00:00 The series nobody's selling you: fit over 40, minus the BS04:07 Three waves of fitness marketing that led you astray09:13 Shift, Simplify, Sustain: the three-part framework13:07 Chase body shape first (the scale comes along)19:47 Why what worked in your 30s stopped working24:28 90-year-olds build muscle too (no perfect hormones required)29:31 The only two training principles that matter35:56 4 to 8 hard sets a week. That's it.37:36 The 15-minute full-body workout48:07 Skip this phase and you regain it all as fat56:28 Protein: 0.7g per pound of goal weight