So here’s the nightmare:
You finally decide to cut fat… and your hard-earned muscle packs up and bails on you like an unpaid roommate.

And it’s not just you—this is especially brutal once you’re 55+. Why?
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Because your body’s dealing with something called anabolic resistance. That’s science-speak for: your muscles stop listening to protein and training signals as well as they used to.

...But don’t think you’re safe if you’re younger.
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Nope. Think of this as a worst-case scenario playbook. If it works for 65-year-old dude broZ staring down Medicare, it sure as hell works for you too.

The Study: 66 Trials, 5,000 Humans, 12 Different Strategies

Researchers threw the kitchen sink at overweight adults ages 55–70 via an analysis of tons of studies and segmented the interventions into:

• Do nothing (aka YOLO aging).
• Cut calories (500–1000/day).
• Cut calories + high protein.
• Intermittent fasting (5:2 diet).
• Mixed exercise (lifting + cardio).
• Resistance training only.
• Cardio only.
• Lifting + high protein.
• Calorie cut + high protein + exercise.
• Calorie cut + lifting.
• Calorie cut + cardio.
• Calorie cut + mixed exercise.

If you can dream up a diet + training combo, it was probably in this review.

Who Won the Boomer Hunger Games?

• Diet + lifting → best for fat loss and keeping muscle.
• Diet + lifting + cardio → nearly as good for fat loss, better for muscle gain.
• Mixed exercise (lifting + cardio, no diet) → only non-diet plan that actually added lean mass.
• Diet-only → yeah, fat comes off, but muscle starts side-eyeing the exit (nonsignificant loss, P = 0.189).

Translation: if you slash calories without lifting, you’re playing muscle roulette and do your cardio home fry!

Why This Makes Sense (Physiology Made Fun-ish)

• Cut calories → the body drops weight, but it doesn’t discriminate. Fat and muscle are on the chopping block.
• Add lifting → mechanical tension flips on mTOR, satellite cells, and all the juicy anabolic machinery. That’s the “stay put” message to your muscle because this crazy person is going to pick up some heavy-ass weight off the floor yet again.
• Eat protein → 1.2–1.7 g/kg/day keeps amino acids flowing. Think of leucine as your muscle’s “rent money.” No rent = eviction. In English units it is about 0.6 to 08.8 grams / lb BW.
• Cardio + lifting → not the enemy. It likely sharpened insulin sensitivity, improved nutrient partitioning, and helped muscle hang on (or even grow).

Caveats

• Most studies were short (≤ 6 months).
• Pop = overweight, older adults. Not jacked meatheadZ like you.
• Diet types varied (low-carb, low-fat, fasting).
• And again: even if you’re not 60+, anabolic resistance is your eventual future. So training + protein aren’t optional—they’re insurance.

Your Playbook To Get Leaner (Steal This Tonight)

1. Trim calories (modest cut, not starvation).
2. Lift. Heavy. Often.
3. Add cardio if you want extra muscle + heart health.
4. Protein = 1.2–1.7 g/kg/day or a min of about 0.7 grams / lb of BW as I recommend in the Flex Die Cert.

Simple.
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Not sexy talk for IG Goo Rooos
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...But it works.

Much love, metabolic chaos, and heavy barbells,
– Dr. Mike

Reference for the nerds​
Eglseer, D., Traxler, M., Embacher, S., Reiter, L., Schoufour, J. D., Weijs, P. J. M., Voortman, T., Boirie, Y., Cruz-Jentoft, A., Bauer, S., & the SO-NUTS consortium. (2023). Nutrition and exercise interventions to improve body composition for persons with overweight or obesity near retirement age: A systematic review and network meta-analysis of randomized controlled trials. Advances in Nutrition, 14(3), 516–538.

_____________________

Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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