Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get your custom nutrition plan FREE (limited time)—Is your doctor telling you to “lift heavy” but you don’t even know where to start? Wondering how to build strong bones without ending up hurt or overwhelmed? Curious if weighted vests actually do anything for bone health?I brought Megan Dahlman back to the show to answer these questions and more. Megan is a strength coach who specializes in helping women over 40 build muscle, improve mobility, and fight back against a condition called osteosarcopenia. We talked about the risks of jumping into heavy lifting the wrong way and how to progress smartly and safely from bodyweight to weights.Today, you’ll learn all about:2:50 – What is osteosarcopenia?6:38 – How muscles and bones work together11:28 – Why “lift heavy” can backfire18:21 – The best place for beginners to start23:11 – The truth about weighted vests28:20 – What’s the minimum effective dose?36:39 – Should you train for power too?42:04 – Sample training structures that work51:55 – Home vs. gym: how to decide55:50 – Where to start with Megan's programEpisode resources:Training program – Jumpstart 30Youtube: @vigeofitInstagram: @megandahlman Facebook: @vigeofit Website: vigeofit.com Support the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram

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“What did the council decide on item 42?” — answered with the speaker and the moment.

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