You’re not 20 anymore — but you can still perform like an athlete.

In this episode, Judd Lienhard breaks down how men over 35 can build muscle, boost testosterone, and train for longevity without burning out. Drawing from 15+ years of coaching and his own experience as a former Army Ranger and college linebacker, Judd shares what it really takes to stay strong, capable, and athletic as you age.

He opens up about the wake-up call that forced him to change his approach — from overtraining and low testosterone to redefining success as an athlete, a father, and a man.

In This Episode:

• How to keep building strength and muscle after 40 without joint pain
• What changes with testosterone, stress, and recovery in your 30s and 40s
• The diet and supplement mistakes that sabotage longevity
• How Judd rebuilt his body after years of training too hard
• The truth about sleep, alcohol, and inflammation
• Why “Always Be An Athlete” matters more than ever as you age

Key Takeaways:

• You can’t out-train bad recovery.
• Sleep, nutrition, and mobility are performance multipliers.
• Discipline evolves — it’s about longevity, not ego.
• Train to feel good, move well, and stay capable for life.

About Judd Lienhard:
Judd Lienhard is a former Army Ranger, college linebacker, and elite performance coach who helps men stay athletic, disciplined, and powerful for life. On The Judd Lienhard Podcast, he shares lessons from two decades of coaching athletes, executives, and fathers who refuse to fade out.

Ready to train smarter and stay in the game?
Join thousands of men inside Judd Lienhard’s Fitness App — get structured training built for athletes over 30.
👉 Start your free trial today at: https://www.juddlienhard.com/

Follow Judd:
Instagram: https://www.instagram.com/juddlienhard/
Facebook: https://www.facebook.com/jlienhard

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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Former NFL strength and conditioning coach Jon Heck joins Judd Lienhard to talk about what actually works for diet, strength, and long-term athletic performance.
They cover the fundamentals of eating, training, and building a body that stays lean, strong, and capable.

Topics Covered

• Why most people fail at dieting
• The real role of carbohydrates in strength and muscle growth
• How to become a carbohydrate-processing machine
• How to use reverse dieting to stay lean after cutting
• Training your metabolism to handle more food
• The balance between protein and carbs for hypertrophy
• How to structure your diet around “Kill it, Pick it, Grow it” foods
• Improving insulin sensitivity and using movement to burn fat
• How strength training has changed in college and the NFL
• Why machines still matter for performance
• Building durable athletes through simple, consistent training
• How to train hard without losing mobility or breaking down
• The difference between training to compete vs. training for life

Key Takeaways

• Movement comes first. Walk, train, and move daily to use the food you eat.
• Carbs fuel strength. When you train hard, carbs become anabolic.
• Reverse dieting matters. How you finish a cut determines if you stay lean.
• Keep protein high in a deficit and moderate in a surplus.
• Eat real food. If you can hunt it, pick it, or grow it, it belongs in your diet.
• Machines and basics build longevity. Don’t overcomplicate training.
• Be consistent. Robotic discipline outside the gym, effort inside it.

About Jon Heck

Jon Heck is the founder of Hammer & Chisel Performance, a former NFL and Division I strength coach, and a performance nutrition coach for athletes and high performers.
He’s worked with the Carolina Panthers, Houston Texans, and UNC football, and now helps people build lean, strong, athletic physiques through structure and consistency.

Instagram: @what_the_heck71
Website: hammerchiselperformance.com

About Judd Lienhard

Judd Lienhard is a former Army Ranger, college linebacker, and performance coach with over 15 years of experience training athletes and driven professionals.
His mission is simple: Always Be An Athlete.

Instagram: @juddlienhard
Podcast: The Judd Lienhard Podcast
YouTube: @JuddLienhard

Train with Judd

Get stronger, leaner, and more athletic with structured programming inside the Judd Lienhard Fitness App.
Includes training plans, nutrition guidance, and tracking tools — built for real results. 👉 Start your 7-day free trial

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

If you want to live longer, move better, and still be thriving and active when you’re 70+ you should do one thing immediately: start lifting weights.

In this episode, Judd Lienhard breaks down the truth about aging, metabolism, and why losing muscle is the real reason most people feel old. It’s not your metabolism slowing down, it’s your lifestyle.

When you stop lifting, you lose muscle. When you lose muscle, your insulin sensitivity drops, your energy tanks, and your body starts falling apart long before it should. The good news? You can fix it, starting right now.

Judd explains why strength training is the single most important thing you can do for healthy aging. It's more powerful than supplements, more protective than cardio, and absolutely essential if you want to keep your edge for life. He dives into:

• Why “metabolic slowdown” is a myth
• How muscle protects your hormones and your joints
• The difference between bodybuilding and true strength training
• The minimal effective dose for staying strong and lean
• How to lift for performance, not ego
• What it really means to age with strength and presence

This isn’t about chasing aesthetics. It’s about staying capable and being the kind of person who can still move, lift, run, and play well into your 50s, 60s, and beyond.

If you want to stay in the game — strong, healthy, and athletic for life — start with the fundamentals.

💪 Train with Judd:
Get the full system that builds strength, athleticism, and longevity.
MASS Method → a training program built by Judd to improve your Movement, Athleticism, Strength, & Speed. For life. Exclusively available in Judd's app:

juddlienhard.com

🎧 Subscribe to The Judd Lienhard Podcast for more episodes on performance, mindset, and what it really takes to stay strong for life.

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥