Mind Pump: Raw Fitness Truth - 2855: 4 Simple Steps to Lose Weight After 30 (What Actually Works for Women)

Episode Date: May 11, 2026

Mind Pump Nutrition Coaching (Use code MOTHERSDAY): ⁠mindpumpnutrition.com⁠ Rho Nutrition (Use code MINDPUMP): ⁠rhonutrition.com/discount/mindpump⁠ You're over 30 and you want to lose weight... but everything you've tried either stops working or leaves you feeling like garbage. Sound familiar? In this episode, Sal, Adam, and Justin cover FOUR simple steps that actually produce real, lasting fat loss results for women over 30. Not theory. Not what some twelve-week study says. What decades of real world coaching experience has proven works again and again. Why simplicity beats a perfect 15 step diet plan every single time How cutting processed foods caused every single one of Sal's clients to lose weight Controlled studies show people eat 600 to 700 more calories per day when eating processed foods Up to 40% of weight lost on a typical diet is muscle, not fat, and why that tanks your metabolism Why two women can both weigh 160 pounds at five foot six and look completely different based on body composition Why meal prepping one or two days a week is the convenience solution that makes whole food eating actually sustainable The 30 grams of protein per meal target that preserves muscle, keeps you full, and drives enhanced fat loss Why going too low on dietary fat destroys estrogen, progesterone, and testosterone Why carbohydrates should not drop to zero Why rigid meal plans fail within a few months How adding small improvements to what someone already eats works better than a new meal plan Timestamps:0:00 Intro 2:01 Nutrition for Weight Loss After 30 4:09 Consideration 1: Simplicity and Why It Wins 7:19 Consideration 2: Convenience 9:58 Consideration 3: Pro Muscle 14:49 Consideration 4: Hormone Health 15:43 Step 1: Stop Eating Processed Foods 20:25 Step 2: Meal Prepping 23:51 Step 3: Prioritize Protein 25:53 Step 4: Protect Your Hormones 27:42 Custom Coaching  

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump, Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump today's episode. We're going to teach you four simple steps, very easy steps, to losing weight if you're over 30. Also, we have trainers and coaches here that work at Mind Pump now. We have Mind Pump certified trainers and coaches, and they offer a lot of services.

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Enjoy the rest of the show. Nutrition for weight loss after 30. We're going to talk about what actually works. What we're going to do is we're going to give you four steps. This is four steps for one. weight loss after 30 for women. Let's go. Now, before we get into it, explain what's unique to this at 30, say, versus 20 or so much. Because you would think that a lot of the same rules apply. I mean, it's macros or macros, calories burn or calories burn. There's certain laws that don't

change just because you're 30. Right. But I'm sure there's some considerations that you thought about Totally. When you think about, like, because I do know that, even though the same rules apply to everybody, men, women, 15 years old, 40 years old, there's certain things that you tend to focus on based off of certain things like that. 100%. So, great way to intro this. So fat loss works the same regardless of your age. And the science of weight loss or how the body loses weight or loses fat. is pretty well established, but when you coach people for a long time,

so the three of us have coached people for decades, we also employ a lot of coaches. We have a lot of trainers and coaches that work for us. And the effective coaches, the ones who are able to get people to their goal, and then who are able to stay at their goal. So that's success for a trainer, right? A trainer, getting someone to lose weight, it's kind of hard. What's really hard, though, can I get this person to get there and then stay there?

That's the real challenge. And we've really nailed it down to what really, works in that context. Yeah. Because you can lose weight by just cutting your calories and moving a lot. But we know the fail rate on that is like 95%. So what actually works in the real world? What actually has the highest success rate?

So there's a few things to consider, especially when you're dealing with someone over 30, and especially when you're dealing with women over the age of 30. And number one, it needs to be simple. So if I give you, you know, 15 diet steps, even if they're great diet steps, that's 15 steps. That's a lot of things to consider when you have a busy life, when you're trying to change your lifestyle, you're trying to lose weight.

You've got lots of things going on. It needs to be simple, but it also needs to be effective, right? So it's got to be simple yet effective. So what we want to do is we want to implement steps that have a huge payback. Yeah. Like what is a simple step

that's going to give me all kinds of return versus all these little steps that give me little returns? Do those even exist? And the answer is yes. So simplicity needs to be a part of this. And make sure it's not too drastically different from what they're already doing. So that way, too, it's not like, you know, the adherence of it isn't too overwhelming and something that's like, you know, they could just shift something and focus in on something they're already kind of aware of.

But now, you know, this has a lot more payback. Now, this took a long time to get to this place because, we originally, we took what we learned from our certifications, what the studies and research said. There are ways to get somebody to lose weight or get in shape that sometimes as a coach and a trainer, you might throw out. And I think that it took a long time for me to understand. We still, I feel like, battle this online sometimes when a clip drops of us. talking about something, whether it be cardio for fat loss, which is a common one that we'd still argue about or a recent one that we just did about, you know, advocating for free weights

for building muscle over machines or cables, right? And there's so much more that goes into being a good coach and your client having long-term success than just what a 12-week study says. That's right. And that took a long time to figure that out because it wasn't. just, you know, you didn't make that mistake just one time. You had to probably apply that to clients before you finally realize like, oh, like, I know what the research says that X, Y, and Z is optimal or ideal for their getting these results. But what I found after training, you know, 30 of these ladies that are over 30, this doesn't seem to work very well. And or they have a really hard time sticking to that. And so what if I focus on these things? I think that's the part

that is tough when we communicate something like this. because we always get some sort of a pushback from, you know, some fresh out of college, you know, kid or fresh out of a certification kid that is like, well, that's not what the research says. It says that this X, Y, and Z, but you also have to factor in behavioral psychology. And arguably, that's as important or more important than what the research might say as far as, you know, calories in, calories out or, you know, what's ideal for progressive overload for this client. Like, you have to factor in, are they going to do it?

consistent. I mean, I don't care what something says in theory. I care about how it looks in real life. Theory is great. How it plays out. Now play it out of what actually works. And simplicity is definitely an important factor. It wins. When it comes to diet. It's a very important factor that contributes to it working in real life. Another one is convenience. We have to create strategies to make this somewhat convenient. One of the big challenges with eating healthy isn't necessarily that people don't want to eat healthy. It's that they feel they don't have the time to plan. They don't feel like they have the time. And so a lot of the foods that people eat are really just convenient and fast and easy. So we have to come up with strategies that can help somebody with this

convenience issue because when you're hungry and you don't have food that's there and things are inconvenient, it's very easy to grab the thing that's fast. It's very easy to door dash or eat fast food. It's very, very easy. So we have to come up with strategies to combat that to make this much more convenient. Well, when I think of convenience, when it comes to nutrition, I don't think just of convenient meals and then go to. I also think of the convenience of not changing them so much from what they already currently did. This reminds me of when I threw out meal plans. We used to have great software. I plugged in a 30-year-old. a woman wants to lose 15 pounds, this much days they can work out, this is their height,

their weight, and it would spit off the perfect diet. But the problem with that is it was so radically different from what they were. So rigid. From what they were currently doing, nobody ever stuck with it more than a few months before they fell off of it. So, and I remember again, doing this for a long time before I realized, like, well, this is worthless. What's a better strategy was, let me have the client track what they're doing currently.

and then I understand where we need to go as far as getting nutrition. And instead of going like, oh, here's the meals I want you to eat. And they're, I'm changing. Add more of the good stuff. Yeah, exactly. It's like, oh, let me look at your breakfast right here. You know, instead of this, let's, let's add, you know, one more thing here. Or let's add four ounces of this meat to this, this meal.

And let's have less of this. So it's not so different from what they're doing. It's just making these. And you would make, and even then it may not be in the, in a perfect controlled study. the answer to them getting to their final destination yet, but it's getting them to shift just a little bit from where they currently wrote. That's what I think of when I think of like convenience or realistic or the ability for them to do it.

It's like that's convenient. They can start to make these little adjustments that aren't so radical that they're more than like. And it's not like they had that minimal success and then they moved on. It's like they continually improve. Again, it works, right? The next consideration is it needs to be a pro muscle. type of diet. So anytime you're losing weight or eating to lose weight, by rule, it is necessary that you eat less calories in your burn. Now, there's a lot that goes into that. But whenever you're

eating less calories and you're burning, your body tries to learn how to burn or adapt to burn less calories to meet the new intake. Okay, this is how your body adapts. And one of the ways it does this is it makes you lose muscle. So weight loss diets, a hallmark of a weight loss diet, or should I say one of the challenges, the biggest challenge with the weight loss diet, if the weight loss is successful, is muscle loss. And you don't want to lose muscle.

Number one, losing muscle doesn't look good. Part of the reason why you want to lose weight is you want to look good. Muscle looks good. Muscle what gives you shape. It's what gives you sculpt. It's what gives you the tone. Number two, losing muscle is a fantastic way

to slow your metabolism down. So if you want to make something unsustainable, slow your metabolism, weigh the hell down because you lost a bunch of muscle. Now, if you eat anything over the same thing, over 1,800 calories, you gain weight back. We don't want that. So we need to eat a diet that promotes muscle preservation.

Now, strength training is a part of this, but this is an episode about diet. So strength training has to be part of that. But diet plays a role too. Yeah. Because if you go on the wrong kind of weight loss diet, even with strength training, you're going to lose muscle. Now, with nothing at all, just cutting your calories, muscle loss accounts for sometimes half of the weight that you lose.

It's pretty consistent around 40%. So you lost 20%. 20 pounds, 8 pounds, 10 pounds was muscle, oops. So one of the strong considerations of an effective weight loss diet is one that promotes muscle preservation. It maintains your metabolism and you look better when you lose the weight. So that's a strong concern. Would you say that this is one of the more difficult ones of all the points? Because a lot of times when this is a client that wants to lose weight and the point you made,

we have to be in some sort of a calorie deficit in order to eventually lose body fat. But you know that it's important to be pro muscle, which then requires a lot of time this time to go after food. And telling somebody who came in and goes, hey, so I need to lose 30 pounds. And then you go like, okay,

I need you to eat more of this, macronutrient or eat more of that. A lot of times they find that a massive barrier hurdle because it's like, man, this doesn't feel right. I'm having to eat. I came to lose weight.

Right. I came here to lose weight. And it feels like you're making me. eat more. That's right. No, that's 100%. And also, people get so tied up with the number on the scale that, like, I don't care if I lose muscle. I just want the weight to go down. But I'll say this. Look, a woman who's 5-6 and 160 pounds at 35% body fat looks very different than a woman who's 5-6, 160 pounds, 25% body fat. They'll weigh the same on the scale. They'll both step on the scale. Still says 160 pounds. They will look radically different. 25% looks sculpted and tight. flat midsection, round glutes, 160 pounds, 35%, you're 160 pounds of flab in comparison when you look at them head to head. So you got to get over the scale on the weight. Don't worry about that. What we want is less body fat and we want to keep or build muscle.

That's what gives you the look that you want. It also maintains metabolic rate. And of course, it maintains function. You want to be strong. You want to be mobile. You don't want to have osteopenia or start to lose your ability to do things because you're trying to just lose weight, which, again, muscle. It's crazy, really, like, the big point of

of not having any flexibility. It's, it's like, yeah, you can achieve, like, less weight. Let's just say, and, of course, you're going to, you know, inevitably lose some muscle along the way. Maybe, like, their desired outcomes to lose weight. You have no flexibility. There's nowhere to go. You're almost in a

prison of, like, low calories. That's right. So it's just, the opposite is just so much better. You're strong, you're energetic, and you look better. I feel like this has been a common theme on the podcast with quite a few of our female live callers that are calling us and want to get down to a body fat percentage.

And I find myself saying the same thing to most of them, which is instead of thinking about this body fat percentage or fat you have to lose, think about building into the body that you want to build to the point you're making. Because a lot of times it is, it's somebody who's sitting at like 23, 24%, and they're like, I just want to get down to that last few percent and get down to... Getting four pounds of muscle. Yeah, get down to 20% body fat. And we're trying to get the case.

Like, listen, who cares? Your body fat percentage could stay the same or even go up 1%. But if I add five to 10 pounds of muscle your body, I bet you- Yeah, I bet you get the look that you're going after that you think is attached to this arbitrary number. That's right. That's right. 100%. Last consideration is hormone health.

So women are generally more, now both men and women are sensitive to being a calorie deficit. both men and women's hormones can respond negatively to being a calorie deficit, especially if it's prolonged. But women in particular tend to be sensitive to this. And what you don't want to do is go on a diet and work out and then crash your hormones. You'll feel like garbage. Your body will stop progressing. You'll have fatigue.

And you just won't lose your libido. You just won't feel good. So that's another consideration. So the four considerations that we're going to, that we're, that we're going to address right now are we want it to be simple, convenient. It needs to be pro muscle. And we also want to maintain good hormone health while we go on this diet to lose weight. So let's start with simplicity.

Very simple step. Okay, everybody, this is very easy. One step. Don't eat processed foods. That's it. Now, not eating processed foods will almost always result in a calorie deficit for most people without you even trying or thinking about it. Okay.

And studies on food and diet can be a bit dodgy sometimes because many of them are what are called observational studies. So these are people that come in and fill out surveys. So it's like how many tomatoes did you eat last week? And, okay, we're going to send you off for 12 weeks. Try eating this way. But nobody's really watching them. Nothing's controlled because it's extremely expensive and extremely inconvenient or difficult to get a bunch of people together and have them live in a lab for, you know, for 16 weeks. But the studies on processed foods are very controlled and very reliable.

They've duplicated these studies. And here's what they do with these studies. And they're amazing. They'll take groups of people. They'll put them in two rooms for a certain period of time. Both rooms have similar macro breakdowns of foods, meaning proteins, fats, and carbs is a percentage of calories. Okay. But one room is heavily processed foods.

These are foods that are in boxes or wrappers, foods with a high shelf life. And the other room is just whole natural. foods. It's just foods of one ingredient. Fruits, vegetables, rice, potato, meats, those kinds of things. And then they let the people eat. Eat when you're hungry. Stop when you're full. So they're not giving them any instruction that says anything like don't eat too much or stuff yourself. Just eat when you're hungry, stop when you're full. Then they watch them for a long period of time. Then they take the same group of people, the two groups, and then they switch them and put this group over here in the other room and this group in the other room. So now it's like super controlled. Consistently what we find is when

people eat until they're satisfied, which is what we all tend to do, you're going to consume about 6 to 700 calories more with heavily processed foods. Just from that, because these foods are engineered to make you eat more. In other words, the signal that you get from your body that says, I'm satisfied, takes much longer to kick in with processed foods. When I figured this out with my clients, this was one of the greatest, if not the greatest dietary breakthrough that I ever experienced my clients. It was wild.

It was just like, you know, diet's always something you struggle with with your clients. Workouts are not so much of a struggle because they show up. They're with me. We're going to get a good workout. It's never an issue. They enjoyed working out with me. They're going to show up. Diet was always the hardest.

Every trainer or coach knows this. And think everybody listening knows this. If you say, what's the thing you struggle most with? They'll say, well, it's probably diet. When I had my clients just do this and it was followed up with, by the way, eat as much as you want. Just avoid processed foods, eat as much as you want. Don't eat any processed foods. That's the biggest benefit.

Everybody lost like 15 pounds. Yeah. Everybody lost weight. And they all would come back to me and were blown away. It takes the air out. It takes all the pressure out of the whole situation, which, you know, again, it's taken from the gym into like the lifestyle where, you know, you're interacting with your family. Like, there's a lot more complexity when it comes to eating and the schedule of it and the food that you're consuming. So to just, like, limit it to, you know, whole foods.

Like, but literally eat as much as possible. it's almost impossible to teeter over into like really high calories. You get full fast. You know what I like about this too for clients is even along the way when we have hiccups on this or we have pitfalls or we don't have perfect days, just the process of eliminating processed foods and like becoming a person who focuses on eating all whole foods already starts to send them in the right direction. Totally.

In other words, the average person eats a lot of processed foods. In fact, most people, a majority of their diet is processed. 70% of the average person's calories come from. Right. So 70%. So just already moving from 70% to 50% or 30% or 25% sends them in the right direction. You already start seeing progress, which kind of reminds me why also I love weight training, right? Getting a client who's always trying to lose weight, they've never weight trained, even if they're not perfect and they hit the gym every day on their weights that you want them to hit.

And they, oh, only this week we made it two times or only one time. they still already start seeing positive change because how powerful and impactful this one thing is. I feel like this tip is the same way with the diet, with food, is that even if you aren't perfect and you're just like, oh, that was a processed food. But it's the fact that you went from a person that was consuming 70, 80% of your diet to already try to improve that, you already start to see positive benefits by moving in the right direction by attempting it. That's right. And what I like about this is it doesn't feel like dieting. What does dieting feel like, starving? Like I'm restricting.

I can't eat. I need more food. When you eat whole natural foods, you eat until you're satisfied and don't even realize you've cut your calories. That's how powerful this one single step is. Now to address convenience, okay? Whole foods can be somewhat convenient, but to be quite honest, processed foods win when it comes to convenient.

There's nothing more convenient than grabbing a box of something out of the pantry. That's super easy. We're driving through somewhere. So here's the strategy. do we handle convenience with our clients who are busy, maybe their moms, they work? Like, how do I do this? Meal prep. You meal prep.

And so what you do is you select a day or two of the week or you can do this with dinner. Most people still cook dinner. And you make many, many servings of your whole natural foods meals. And you put them in the fridge and they're there and they're easy. Or you take them with you to work. In my experience, when people meal prep, their success rate explodes. It goes. Now, if you don't have food.

available. If I'm hungry and I'm remembering I need to eat whole whole natural foods, but I'm hungry right now and I don't got a lot of time, you know, convenient processed foods become the number one option. So meal prepping was such an incredible strategy. I mean, this is where the, when the weekend thing came for me was convincing my clients to like really focus on the weekend. And part of that focus was making sure we had a good weekend of eating well, getting movement in, and then prepping our food for the week. And this, like the Whole Foods goal, is the simplicity of it, even if somebody isn't perfect again, and they don't meal prep every single meal they're going to eat, just starting to meal prep and have some options ready for that time when you're like, oh, my God, I'm so hungry right now.

Oh, I have that thing in the refrigerator. And the more times that you can have something prepped and ready for yourself, the more likely you are to be successful, I think is huge. And what has always worked really well for personally for myself and my clients is Sundays, before the week starts is a big meal prep day. And I try, I've been sharing it on my social media a lot just to encourage people, show people I still do this. Even when I don't have major fitness goals, it's become a part of my lifestyle. It's just on Sundays, I grill somewhere between five to seven pounds of meat with some sort

of, you know, rice or sweet potato. A big pot of rice or a bunch of stuff. It's super easy. And that ends up being dinner for us. And then the next like two days worth of prep meals at work. So I've got breakfast and lunch set up for the meals here. Then we always cook a dinner. And then when we cook that dinner on Monday and Tuesday night,

I kind of double it up. So there's a trickle over. You have two extra meals. Yep. And that's kind of how it just keeps. Exactly what I do. It literally just bleeds through the entire week like that. And just that big, just that jump start on Sunday.

Now, back when I used to body build, I used to prep every single thing. So it was like everything was measured and count for. But I don't do that. Now I just do that decent size one on Sunday. And then, like you said, on dinners, I just double the recipe for dinners. That's always enough to kind of trickle in the next day. And that's enough to get through the whole week.

It's not a lot of crazy extra work. It actually saves time. It does save time. It does save a lot of time. Meal prepping makes a big difference when you have those meals ready to go. I do the same thing, Adam. Usually it's Wednesday or Thursday where we make the larger dinners. And that's another two meals for the following day.

And then Sunday, I do the exact same thing. I grill a bunch of meat. We cook a big pot of rice or I'll boil a bunch of potatoes or I'll have you know, some fruit ready. And then there's my meals for the rest of the week. So meal prep. That's going to handle the convenient part. Now let's talk about pro muscle.

It's very clear what macronutrient protects muscle. Protein. Protein is the macronutrient that's going to not just protect muscles. It's also going to produce the most satiety. Meaning when you combine a high protein diet with a whole food diet, now your calories drop even more with the same level of satiety. So we talked about avoiding heavily processed foods. now if it's high protein on top of it,

you're going to be in a nice deficit, but the whole time you're going to feel like you're eating a lot of food, and you're going to keep more muscle. The studies on high protein diets and a calorie deficit, all things being equal, result in more muscle kept, more preserved, and better fat loss. There seems to be an enhanced fat loss effect

probably as a byproduct of the metabolic rate that stays more elevated, whereas with other diets, you get that metabolic adaptation where your metabolism is slug. down. I feel like this goes hand in hand with the meal prep because in order in order for you to hit that protein intake, you've got to be, you've got to plan for it. Unless you have an unlimited budget to be able to order double meat every single place that you order out at, really, really tough to be able

to hit the protein intake that most clients need. And so meal prepping becomes paramount to making sure you hit the protein take so that all all bleeds together. Now to be, make it real simple, there's two ways you can look at this. Either eat one gram of protein per pound of target body weight or if you want to make it as simple as possible. For women, 30 grams of protein each meal. For men, 50 grams of protein each meal. And that generally works for all men and women.

So if you're listening to your woman right now, each meal that you have, make sure it has at least 30 grams of protein in it. Know what that looks like in terms of ounces of meat or whatever. And you have now this muscle preserving, metabolic boosting, satiety-producing, diet when you combine it, especially blood sugar-regulated. I mean, yeah, it's like it literally helps with curb all the cravings as well.

100%. And then last, we talked about hormone health. Here's where you could really mess yourself up. If your diet is too low fat or zero carb or too low carb. Now, low fat will hammer your hormones faster than no carbohydrates. But both of them seem to have a detrimental effect on hormones. Low carbs, you can get away with a little longer because carbohydrates are not essential. Low fats, you don't get away with.

for too long. So what does this look like? Well, for women, I almost never let my female clients go below, bare minimum 65 grams of fat, usually around 70. 50 is like you're redlining and you're pushing it. So about 65 grams of fat,

minimum your diet should have. So don't go too low fat. You need the fat for hormones. And then carbohydrates, I don't go down to zero. You know, 50 would be really low. 100 would be still low and okay. But you don't want to go down to zero.

If you go down to zero with carbohydrates, you start to see in the literature, and I've experienced with my clients, you start to see some thyroid issues. When fat gets too low, forget it. Estrogen, progesterone, testosterone, start to plummet. Yes, you need testosterone too. And you just feel like crap. You feel like total crap. This is so important.

When I think back to the clients that I had the most difficulty with showing results to, it was any of my clients over the age of 30 that had their hormone health was off. And many times they didn't know. Because they thought they felt over time their body is adapted. They've been okay. They're used to feeling crappy. Yeah. They don't know what feeling great feels like anymore and they think they feel fine.

And then we go get their blood work done and we find out that they have issues on it. And I can tell you that there's been times where my client's drilling everything, protein intake, lifting weight. They're doing all the things and not seeing results. And it almost always was regards to their hormone health. If your hormone health is off, you could be. doing a lot of the right things and not seeing the results that you want to see. And so this is huge to making sure that you're having success on your journey. 100%. So you follow those four simple steps and you're going to see consistently and you'll see phenomenal results. Now, if you want something

custom, if you want to talk with a coach that can get on the phone with you and really get more individualized with you, we have trainers and coaches here that work at Mind Pump. And we have 45 minute nutrition calls that we offer. What we're going to do because of this episode and because of Mother's Day is all nutrition calls. All these 45 minute nutrition calls are 50% off right now. So if you want to get on the phone with a Mind Pump coach, go to Mind Pump Nutrition. com. Use the code Mother's Day that gives you 50% off and you get a 45 minute call with a real

mind pump certified coach that can individualize nutrition for you. You can also find us on Instagram. It's Mind Pump media. We'll see you there. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pumpmedia.com.

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