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...

You could be spending hours in the gym every week, following whatever trendy routine is making the rounds, but if these foundational movements aren't in your arsenal, you're wasting your time and setting yourself up for injury.

Today, on my 56th birthday, I'm giving you the gift of the 10 non-negotiable exercises every man over 40 MUST incorporate for true functional strength, mobility, and the physique you want.

These aren't just random movements—they're the cornerstone exercises that build a bulletproof body as you age. The ones that fight sarcopenia, help you maintain independence and keep you moving pain-free well into your 70s and beyond.

Timestamps:

01:00 Why men over 40 need specific exercise selection

03:27 #1: Goblet squat - the ultimate lower body movement

07:38 #2: Incline dumbbell chest press for upper chest mass

12:00 #3: Burpees - the non-negotiable total body exercise

18:07 #4: Single-leg deadlift for balance

23:13 #5: Kettlebell swing - the testosterone-fueling movement

28:25 #6: Parallel bar dips for triceps mass and shoulder stability

33:50 #7: Seated incline dumbbell curls for bicep development

39:58 #8: Barbell rows for back density and posture

44:02 #9: Lunges - all variations for lower body symmetry

47:08 #10: Pull-ups - the true test of upper body strength

52:25 BONUS: Anti-rotation and rotational core exercises

🚨 BIRTHDAY SPECIAL! 🚨 Ready to transform your physique with these 10 essential exercises? Join over 10,000 men in the Over 40 Alpha Brotherhood for just $1 and get follow-along workouts that incorporate all these movements properly.

👉 Get started here: https://www.over40alpha.com/

🚨 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 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:

Drop that 5-star review.

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

Connect with Funk Roberts:

• Website - https://www.over40alpha.com/
• Instagram -

Ever feel like you're crushing it in one part of your life… but totally lost in another?

Maybe your career’s on point, but your health is falling apart. Or your workouts are solid, but your relationships feel flat. Or maybe you’ve hit 50, and suddenly you’re wondering, “What’s my purpose now?”

This episode is your guide to getting clear.

I sat down with Bernie Borges—67 years young, healthy, thriving, and straight-up radiating wisdom—to break down the five pillars every man needs to focus on to build a life of true fulfillment.

Bernie’s not just talking theory—he’s lived it. Husband, father, podcaster, business leader, and founder of Thrive Media, he’s stacked up decades of wins, failures, pivots, and aha moments. And he’s now on a mission to help men like you find clarity and purpose at every stage of life.

This convo hit hard. Real talk about loneliness, the power of male friendships, how to know if you’re actually fulfilled or just coasting, and how to make changes that last.

This one’s a mindset shift. Don’t miss it.

Timestamps:

09:52 Bernie's origin story and journey to the five pillars

12:32 Why health and fitness are separate pillars

17:00 #1: Relationships pillar

19:39 How to develop meaningful male friendships

25:07 #2: Fitness pillar for functionality and self-esteem

29:01 Bernie's tree incident: how fitness saved him from injury

33:09 #3: Health pillar: physical and mental health connection

38:10 Finding a confidant for mental health support

43:48 #4: Career pillar

50:44 Fulfillment vs happiness

55:35 Career fulfillment after retirement

59:20 #5: Legacy pillar: defining your impact

1:03:10 Bernie's non-negotiables for a fulfilling life

1:10:45 Final thoughts and key takeaways

🚨 JOIN THE TRIBE 🚨

You’ve got five pillars to build, but you don’t have to build them alone.

Inside the Over 40 Alpha Brotherhood, we hit every single one:

- Follow-along workouts tailored for your body over 40

- Easy-to-follow nutrition (no calorie counting!)

- Mental and physical recovery routines

- A private brotherhood of men on the same mission

- Weekly coaching calls with me to keep you locked in

It’s all there—and your first month is just $1.

👉 Get started here: www.over40alpha.com

💥 Want to train with me every day? Click play and follow along. Need meals that boost T and burn fat? We’ve got ‘em. Want a tribe of men who’ve got your back? You’re already late.

🚨 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 Channel: www.over40alphapodcast.com

Your support of the Over 40 Alpha Podcast helps to spread the word and ultimately

Think your fat loss problem is all about workouts and meal plans?

It’s not.

You could be crushing every training session. Eating clean. Hitting your macros like a boss. But if your sleep sucks, you’re leaving results on the table—guaranteed.

Today, I break down what’s possibly the biggest missing link in your fat loss journey: quality sleep.

And no, I’m not talking about just “going to bed early.” I’m talking about true recovery sleep. The kind that balances your hormones, melts belly fat, and ramps up testosterone, all while you’re dead to the world under blackout blinds.

Timestamps:

00:00 Introduction

10:45 My personal transformation story with sleep optimization

20:23 The impact of sleep on cortisol levels and belly fat

28:12 Sleep and insulin resistance explained

30:29 How to keep our cortisol levels in check

36:50 How deep sleep improves testosterone levels

47:07 The difference between sleep quantity vs quality

50:16 Deep sleep vs REM sleep benefits

57:37 How to assess your sleep quality with tracking devices

1:02:15 Creating the perfect sleep environment for fat loss

Episode Sponsors

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👉 Get 10% OFF Alpha Sleep Shred here: Use code FUNK10 at https://funksupplementshop.com/

Ready to transform your physique and health? Join over 10,000 men in the Over 40 Alpha Brotherhood for just $1. Get follow-along workouts, nutrition coaching, and a supportive community to help you reach your goals.

Get started here: https://www.over40alpha.com/

🚨 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 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:

Drop that 5-star review.

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

Connect with Funk...

Ever feel like your workouts just aren’t delivering the same results anymore? You’re training hard, lifting heavy, and doing everything “right,” but somehow, progress stalls. Strength fades. Recovery slows. And your joints? Yeah, they’re not loving it either.

Here’s the truth: it’s not your age—it’s your approach.

That’s why I brought in Nick Nilsson, aka The Mad Scientist of Muscle. This guy has spent decades reinventing the way we build muscle, train smart, and stay strong—especially as we get older. His Return to Prime system isn’t about grinding yourself into the ground. It’s about training smarter, not harder, by optimizing the four key systems that fuel muscle growth.

I put his method to the test, and let me tell you—it humbled me in the best way possible. This workout forced my body to adapt in ways I didn’t even think were possible.

Timestamps:

09:29 Nick's origin story and fitness background

21:00 How Nick created his "best exercises you've never done" brand

28:48 The inspiration behind the Return to Prime program

33:36 Phase 1: Angiogenesis training for rebuilding circulation

46:08 Phase 2: Connective tissue training and hydraulic circulation

1:00:14 Phase 3: Hyperplasia training for increasing muscle fiber numbers

1:10:30 Phase 4: Nervous system efficiency and activation training

1:24:42 Nutrition recommendations for each training phase

1:32:10 Final thoughts: Have fun whith training!

Mentioned Resources:

Mad Scientist of Muscle website: https://www.madscientistofmuscle.com/

The Best Exercises You've Never Heard Of: https://www.fitstep.com/2/the-best-exercises-index/index.htm

Return to Prime: https://www.fitstep.com/2/return-to-prime/index-story.htm

🚀 Want to train smarter and build muscle without burnout? Optimize your performance with Alpha Creatine Monohydrate—proven to support strength, endurance, and recovery.

👉 Get Alpha Creatine Monohydrate Here: https://funksupplementshop.com/product/alpha-creatine-monohydrate-powder/

🚨 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:

Creatine might be the most powerful supplement you're not taking.

As men, we start losing muscle mass in our 30s, our energy levels drop, recovery gets harder, and even our mental sharpness begins to fade. But what if one simple supplement could help combat all these age-related challenges?

In this episode, I share how creatine is becoming recognized as a game-changer, specifically for men over 40. You'll learn how this naturally occurring compound can help preserve muscle, enhance recovery, boost brain function, and even support your heart health.

Plus, I'll cut through the marketing hype to reveal exactly how to use creatine for maximum results, debunk persistent myths about side effects, and tell you which type of creatine actually delivers on its promises.

Timestamps:

06:13 What is creatine, and how does it work in the body?

09:36 How creatine powers your muscles and brain

13:55 Creatine for muscle preservation and fighting sarcopenia

18:38 Using creatine for performance vs. muscle building

20:18 How creatine boosts energy and metabolism

22:22 Creatine's surprising benefits for brain health and mood

27:11 How to take creatine for maximum results

34:06 When to take creatine: pre or post-workout?

38:05 Debunking creatine myths

44:42 How to choose the right creatine

Ready to take your muscle growth, strength, and mental sharpness to the next level? Fuel your muscles and mind with Alpha Creatine Monohydrate—the most trusted supplement proven by science. Get yours today, and start performing at your absolute peak!

👉 Order Alpha Creatine Monohydrate Now!: https://funksupplementshop.com/product/alpha-creatine-monohydrate-powder/

🚨 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 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:

Drop that 5-star review.

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

Connect with Funk Roberts:

• Website -