Think 10,000 steps is just a trendy number? It might be the missing piece that’s holding you back from dropping stubborn fat, balancing your hormones, and staying strong well into your 60s and 70s.

In this episode, I’m breaking down why daily walking—yes, walking—is one of the most powerful tools for men over 40 to transform their bodies, improve energy, and stay out of the danger zone of chronic disease.

This one’s straight from one of my Friday coaching calls inside the Over 40 Alpha Brotherhood, where I go deep into the REAL science behind step counts, metabolic health, testosterone, recovery, and fat loss. I’m sharing how I use daily walking to combat back pain, boost recovery, and burn hundreds of extra calories every day—without more workouts or stricter dieting.

This one’s practical, science-backed, and 100% doable. Let’s walk the walk, brothers.

“ Sitting for long periods is a new smoking. Lack of daily movement is linked to weight gain, heart disease, shorter lifespan, and back issues.”

Timestamps:

08:47 - Disadvantages of sedentary lifestyles and why walking is a longevity tool

11:26 - NEAT defined: burning calories outside the gym ​

14:26 - Origins of “10,000” – the 1965 Japanese Manpo-kei pedometer ​

16:14 - Scientific studies show that 7,500-10,000 steps/day lead to lower mortality risk ​

18:01 - Big studies: more steps, fewer heart-disease deaths ​

21:50 - Post-meal 10-minute walks for blood-sugar control ​

24:51 - Sarcopenia, muscle maintenance & strength balance ​

28:25 - Dog-walking myth: why you still need dedicated step time ​

30:08 - Sitting is the new smoking – metabolic fallout of desk life ​

33:03 - Micro-breaks, squats & stand-up desks to break sitting marathons ​

35:55 - Tracking tools: why Funk swears by WHOOP & other wearables ​

37:00 - Morning routine hacks: garbage drop-off or neighborhood lap ​

42:15 - Everyday hacks: use stairs, park further away, walking meetings & more ​

​46:52 - Community 10k-step challenge & mutual accountability ​

🚨 JOIN THE MOVEMENT 🚨

The Over 40 Alpha Brotherhood is the #1 program for men over 40 ready to lose belly fat, build muscle, balance hormones, and take back their lives.

Join now for just $1 and get 30 days of workouts, meal plans, recovery protocols, and weekly coaching calls with me.

👉 https://www.over40alpha.com

🚨 LIMITED-TIME OFFER! 🚨

🔥 Supplement Like an Alpha

Get Funk’s all-in-one testosterone booster Alpha Max Test 3D Plus—now stronger than ever. Stocks are low, so don’t wait.

👉 https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster

Subscribe and Listen on iTunes:

https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685

Listen to This Episode on Your Favourite Podcast Channel: www.over40alphapodcast.com

Your support of the Over 40 Alpha Podcast helps to spread the word and ultimately change the lives of men worldwide over 40, 50, and 60 who struggle with health and fitness.

I want to give a MASSIVE thanks to everyone stepping up and leaving 5-star...

Low energy, stubborn belly fat, weak workouts, poor sleep, no sex drive? That’s not normal. It’s low testosterone, and it’s a silent epidemic affecting millions of men, especially over 40.

In this episode, I’m breaking down the 10 Commandments of Naturally Increasing Testosterone—the exact framework I’ve used to help thousands of men inside the Over 40 Alpha Brotherhood reclaim their strength, their confidence, and their manhood.

We’re not talking about TRT, steroids, or any quick-fix BS. This is all about dialing in your lifestyle, so your body starts producing more testosterone naturally, the way it was always meant to.

I’m going to show you why belly fat is your enemy, how poor sleep crushes your hormones, what kind of training actually boosts your T, and why most guys are unknowingly flooding their bodies with estrogenic toxins. We’ll also talk about porn, alcohol, junk food, and the weak habits that are straight-up sabotaging your masculinity.

These 10 commandments aren’t just tips. They’re non-negotiables. And when you lock them in, you’ll not only increase your testosterone, but you’ll feel more alive, more powerful, and more you than you’ve felt in years.

Let’s get after it.

Timestamps:

01:54 - The real epidemic

06:20 - The Alpha Zone: What optimal testosterone looks like

07:26 - Carl’s transformation story at 47

10:44 - Commandment #1: Thou shalt lift weights (the RIGHT way)

17:20 - Commandment #2: Prioritize deep sleep for testosterone production

23:05 - Commandment #3: Master your nutrition with balanced meals

27:43 - Commandment #4: Eliminate belly fat

31:02 - Commandment #5: Crush chronic stress with proven daily habits

37:11 - Commandment #6: Ditch estrogenic toxins (and reclaim your hormones)

39:12 - Commandment #7: Move daily beyond workouts

40:37 - Commandment #8: Supplement wisely

43:37 - Commandment #9: Fuel the Alpha mindset

46:47 - Commandment #10: Thou shalt reject all low T lifestyle choices

🚨 READY TO LEVEL UP? 🚨

Join the Over 40 Alpha Brotherhood for just $1 and get 30 days of workouts, nutrition plans, recovery protocols, and weekly coaching to jumpstart your testosterone and transform your body.

👉 https://www.over40alpha.com

🚨 LIMITED-TIME OFFER! 🚨

🔥 Supplement Like an Alpha

Get Funk’s all-in-one testosterone booster Alpha Max Test 3D Plus—now stronger than ever. Stocks are low, so don’t wait.

👉 https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster

Subscribe and Listen on iTunes:

https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685

Listen to This Episode on Your Favourite Podcast Channel: www.over40alphapodcast.com

Your support of the Over 40 Alpha Podcast helps to spread the word and ultimately change the lives of men worldwide over 40, 50, and 60 who struggle with health and fitness.

I want to give a MASSIVE thanks to everyone stepping up and leaving 5-star reviews.

Please Review and Share the Podcast Here:

You don’t wake up 300 pounds overnight. But one day, you walk into a store, try on a triple XL shirt… and it doesn’t fit. That was James Rice’s moment. The moment he realized his health had quietly spiraled out of control.

But what followed wasn’t just a weight loss journey—it was a complete reinvention.

In this episode, James opens up about what really led to his transformation at 52 years old. A career-ending injury. Divorce. Losing his business. Facing down diabetes. And the hardest part? Admitting he needed help.

James went from nearly 300 pounds to stepping on stage at 150 pounds, shredded, and winning a national transformation contest affiliated with Arnold Schwarzenegger. But what made his story powerful wasn’t just the fat loss. It was what he gained along the way: energy, purpose, confidence, and a reason to lead others.

We talk about the raw realities of starting over in midlife, setting new boundaries, breaking a sugar addiction, and how becoming “selfish” with your health might be the most selfless thing you can do for your family.

This one hits deep, especially for guys who think it’s too late to turn things around.

James proves it never is.

Timestamps:

08:05 - Childhood, sugar, and the slow creep of weight gain

10:18 - The knee injury that became an excuse

13:18 - Life at 23-40

16:41 - Setting boundaries with work, family, and health

22:10 - The Miami Beach wake-up call and a shirt that didn’t fit

28:10 - The sugar detox nightmare and early struggles

35:07 - What the first 12 weeks of workouts really looked like

38:50 - From gym member to bodybuilding competitor

40:46 - How he lost weight during COVID

46:14 - Competition day and the supportive community

52:12 - Meeting Arnold Schwarzenegger and finding purpose

56:17 - The importance of community in transformation

1:01:06 - James's books: "Transform Yourself" and "The 100 Pound War"

💪 Want to lose 100 pounds—or just feel like yourself again?

🚨 JOIN THE TRIBE 🚨

You don’t need to figure it out alone.

Join the Over 40 Alpha Brotherhood and get:

- Follow-along workouts for men in your 40s, 50s, and 60s

- Easy, no-BS nutrition plans

- Weekly coaching calls + private Facebook community

- Mental health tools, mobility routines, and real accountability

👉 Start your transformation for just $1: www.over40alpha.com

📚 James’ Books:

- Transform Yourself: A Pump Club Story – How a regular guy stepped on stage after losing 100 pounds

- The 100 Pound War – Lessons, mindset shifts, and raw reflections for anyone trying to take their life back

🚨 LIMITED-TIME OFFER! 🚨 Alpha Max Test 3D Plus is back—better, stronger, and in high demand. Stock is running low, and once it’s gone, it’s gone! Order now to lock in your 50% discount and start your transformation today!

Get it here: https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster/

Subscribe and Listen on iTunes:

https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685

Listen to This Episode on Your Favourite Podcast...