Weight Loss Doctor: 'If I Needed To Drop 20+ Pounds Of Belly Fat: Here's EXACTLY What I Would Do!'

Wright says she never tells patients to lose weight but to recompose their bodies by building muscle, and Shetty described his weight staying the same while his composition changed noticeably.

Wright says that if you are exhausted you won't have the energy for muscle building or VO2 work, and she cites hormonal shifts in women and falling testosterone in men as reasons sleep worsens in the 40s.

She recommends a fixed bedtime and wake time, finishing eating about three hours before bed, cutting alcohol, taking magnesium and a small protein snack if blood sugar wakes you, and keeping bedtime rituals calming.

Her recipe is four reps for four sets of compound lifts for women (eight reps for men) at least twice a week, plenty of protein, 80% low-heart-rate cardio and two sprint sessions weekly, because daily HIIT is neither restorative nor stimulating enough and leads to injury.

Wright says VO2 max declines about 10% per decade, and that values under 18 for men or 16 for women mean you can't take care of yourself, so she suggests one weekly session of four minutes hard and four minutes recovery, repeated.