Fat Loss Over 40 | Part 5: The Truth About Cardio (and Why It’s Not the Real Issue)

By Dr. Jae Hitson

Let me get straight to it: I’m tossing the script today.

I was supposed to talk about cardio. I was supposed to break down the different heart rate zones, explain the best time of day to do it, maybe even mention the number of steps you should be hitting.

But the truth?

I hate talking about cardio.
And I really hate talking about weight loss.

Here’s why: Every time I do, I feel like I’m holding back. I’m not saying what I actually want to say—what you need to hear.

You’re Not Broken—But You’re Not Listening Either

Cardio is at the top of the fat loss pyramid, but only because it’s the least important. Yes, it matters. But not the way we were all conditioned to think during the 80s aerobic boom.

I talk to people all the time who are obsessed with their step counts or swear by their daily power walk—but their bodies haven’t changed in months (or years). And still, they keep walking and wondering what’s wrong.

If that’s you, let me be blunt: the reason cardio isn’t working is because it was never the main solution.

The Real Reason the Weight Won’t Budge

If you’re over 40 and you’ve been on the fat loss rollercoaster for years—maybe decades—you already know the basics. Eat better. Move more. Sleep well. Manage stress. Right?

And yet… here you are.

Here’s the uncomfortable truth: most people don’t fail because they don’t know what to do.
They fail because they don’t do what they know.

And they don’t do it because they’re stuck in an old subconscious program.

Subconscious Programming Is Sabotaging You

If you’ve ever lost weight, only to gain it back…
If you start strong, only to fizzle out…
If you’re always “starting over”…

You’re not lazy. You’re running a program.

It’s the same program that:

• Keeps you in burnout mode

• Makes you take care of everyone but yourself

• Triggers shame, guilt, or hopelessness every time you look in the mirror

• Tells you it’s “too late” or “too hard” or “not worth it”
  
  

Sound familiar?

Here’s the good news: You can rewrite that program.

The Three-Part Fix for Fat Loss (That Actually Works)

1. Get Healthy Enough to Lose Fat
   Most people skip this step. But if your inflammation is high, your cortisol is spiked, or your hormones are flatlined… your body is in survival mode. Fat loss won’t happen there. This is why I use lab work as a starting point—it shows us what your body needs to function properly.
   
   

2. Master the Fundamentals
   I cover these in Parts 1–4 of this series. These aren’t fads. They’re the metabolic, hormonal, and nutritional strategies that actually work when you’re over 40.
   
   

3. Recode the Subconscious
   This is the secret sauce. The people who lose fat and keep it off? They’ve changed at the identity level. They’ve rewired their defaults. And you can too.
   
   

Why I’m Done Sugarcoating It

I’m not here to coddle the “big is beautiful” narrative. You are worthy at any size—but if your labs are a mess, you are not healthy. And you deserve better than watered-down advice and false reassurance.

You deserve the truth.

I’ve helped hundreds of patients rewrite their health story. I’ve seen what it takes to finally get off the fat loss hamster wheel. It’s not a new supplement or a new plan—it’s a new pattern.

Ready to Get Real?

I didn’t plan on saying any of this. It’s my birthday, and maybe that gave me permission to stop filtering.

But if this message hit home—if you felt like I was talking directly to you—I want you to know something:

This isn’t your final chapter.

You can lose weight. You can feel strong again.
But it starts by doing the work under the surface.

👉 Learn more about the Bio Re-Code Process
👉 Catch up on Parts 1–4 of Fat Loss Over 40

If you’re ready to stop starting over, I’d be honored to walk with you.