Why Lifting Weights 6 Days a Week Won't Help You Lose Fat (Ben Brown) | Ep 460

How much lifting is too much vs. too little? What about cardio? And how hard does your body fight back when you try to out-exercise your diet?

Exercise physiologist and clinical nutrition expert Ben Brown breaks down why exercise is often a weak tool for weight loss, even when you are lifting weights and doing everything “right.”

We unpack metabolic compensation, how stress after 40 changes your results, and why nutrition and fitness habits like protein, recovery, and smarter programming matter more than chasing calorie burn.

We also cover GLP-1s, muscle building, hormone health, and how to use cardio strategically for longevity instead of relying on it to build muscle or lose fat.

Get Fitness Lab (20% off for listeners), the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance.

Timestamps:
0:00 - Why more exercise backfires
2:14 - What exercise is really for
5:24 - Why calories out misleads
8:38 - How metabolic compensation happens
11:56 - Cardio as a strategic lever
17:34 - Stress after 40 changes everything
24:26 - GLP-1s, weight loss, muscle
32:00 - Tapering GLP-1s and recovery
36:24 - Cardio for longevity and health

Episode resources:

• Body Systems Coaching on Instagram: @bodysystemscoaching
• 30-Day Fat Loss Reset: bodysystems.com/30-day-reset

💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.

📱 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 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.

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