The Over 40 Alpha Podcast

Welcome to the Over 40 Alpha Podcast with your host Funk Roberts. In this podcast, we discuss everything about health and fitness for the man in his 40s, 50s, 60s and beyond. The goal is to help every man over 40, including you, to be in the best physical shape and health of your life. Each week, I will discuss topics like best workouts, nutrition, recovery, mindset, increasing testosterone, balancing hormones, health, life lessons, and how to become an Over 40 Alpha. This podcast will have frequent guests—doctors, specialists, fitness professionals, trainers, life coaches and more. Join Funk Roberts on your journey to become the ultimate Over 40 Alpha!

The Over 40 Alpha Podcast is a health podcast hosted by Funk Roberts, with 196 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Funk Roberts hosts The Over 40 Alpha Podcast, a health show with 196 episodes published.

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  Episode #193

  Episode 193: July Metabolic Reset for Men Over 40 | The 28-Day System to Burn Fat, Build Muscle & Reset Your Routine

  Jul 3, 20261 hourS1

  What if your metabolism isn't actually broken...your routine is? In this episode of the Over 40 Alpha Podcast , Funk Roberts shares the exact 28-Day July Metabolic Reset he personally follows every year after vacation and at the beginning of July to rebuild consistency, burn stubborn belly fat, increase energy, and finish the summer stronger than ever. Instead of crash diets, detoxes, endless cardio, or extreme fasting, Funk explains why the key to long-term fat loss after 40, 50 and 60 is restoring the habits that support a healthy metabolism. You'll learn how a simple system built around his Fasting Over 40 protocol of intermittent fasting, metabolic resistance training, balanced nutrition, walking, mobility, recovery, and sleep helps men over 40 naturally lose fat, preserve muscle, improve energy, and stay consistent—even during the busiest months of the year. Whether you've fallen off track after vacation, enjoyed the Canada Day or July 4th weekend, or simply want to tighten up your routine, this episode will give you a proven blueprint to reset your health without punishment or restriction. Listen to This Episode on Your Favourite Podcast Platform: Listen on Over 40 Alpha Podcast Website Spotify : iTunes: YouTube Over 40 Alpha Podcast: Episode Timeline 00:00 – Welcome & Why I Do a July Metabolic Reset Every Year 02:15 – The Two Types of Men During Summer 04:40 – Why You Don't Need a Detox or Extreme Diet 07:06 – Why Most Men Wait Until September (And Why That's a Mistake) 11:53 – What a Metabolic Reset Really Is 14:20 – Your Metabolism Isn't Broken—Your Routine Changed 18:55 – The Habits That Actually Support Your Metabolism 23:46 – The Four Signals That Reset Your Body 26:12 – Why Spartacus Workouts Are the Perfect Summer Training System 28:39 – Why I Use 16:8 Intermittent Fasting 37:43 – Why Fasting Works for Busy Men Over 40 46:49 – How Fasting Creates Consistency Instead of Restriction 49:34 – The Complete July Metabolic Reset Blueprint 51:49 – Why Metabolic Resistance Training Burns More Fat 56:42 – How Sleep, Recovery & Stress Impact Fat Loss 59:03 – The Complete Metabolic Reset Program Explained 1:01:30 – Why I Don't Listen to Fitness Influencers 1:03:58 – Why Consistency Beats Perfection Every Time 1:05:15 – Final Thoughts & Join the 28-Day Metabolic Reset In This Episode You'll Learn Why most men over 40 lose momentum during the summer The biggest myth about having a "slow metabolism" Why your routine—not your age—is usually the real problem What a true metabolic reset actually is (and isn't) How the 28-Day July Metabolic Reset works Why 16:8 intermittent fasting simplifies fat loss after 40 How Spartacus-style metabolic resistance training accelerates results The role of protein, carbohydrates, healthy fats, hydration, and whole foods Why walking, mobility, sleep, and stress management are essential for long-term success How consistency—not perfection—creates lasting transformation Key Takeaways ✔ Your metabolism is rarely broken—your routine has simply been interrupted. ✔ Crash diets, detoxes, and extreme fasting don't build lifelong habits. ✔ Muscle is one of your greatest metabolic assets after 40. ✔ Intermittent fasting works best as a tool for creating structure and consistency. ✔ Small daily habits repeated over time always outperform short-term intensity. ✔ The goal isn't to survive the summer—it's to finish stronger than you started. Resources Mentioned Fasting Over 40 - Metabolic Reset Program https://over40shred.com/metabolicreset Learn the complete 28-Day Metabolic Reset system featuring: Fasting Over 40 Nutrition Protocol Follow-Along Spartacus Workouts Alpha ROM Mobility Sessions Recovery Strategies Supplement Protocol Lifetime Access Supplements Mentioned Alpha Lean Protein Alpha Shreds Omega-3 Vitamin D3 Magnesium Glycinate Gut Restore Available at: https://www.over40supplements.com Connect with Funk Roberts 🌐 https://www.over40alpha.com 📱 Instagram https://www.instagram.com/funkrobertsfitness 🎥 YouTube https://www.youtube.com/@FunkRoberts Enjoying the Podcast? If this episode helped you, please subscribe to the Over 40 Alpha Podcast and leave a 5-Star Review on Apple Podcasts or Spotify. Your review helps more men over 40 discover the strategies they need to build muscle, burn fat, increase testosterone naturally, and live stronger during the second half of life.

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  Episode #192

  Episode 192: How Much Sleep Do Men Over 40 Really Need?

  Jun 19, 20261h 9mS1

  How much sleep do men over 40 really need? Most men over 40 should aim for 7–9 hours of total sleep per night , but the real goal is accumulating 3–4 hours of restorative sleep , which includes Deep Sleep (Slow Wave Sleep) and REM Sleep (Rapid Eye Movement Sleep) . These are the sleep stages responsible for testosterone production, muscle repair, fat metabolism, memory consolidation, immune function, recovery, and healthy aging. Men who focus only on total sleep hours often miss the most important factor: sleep quality. Episode Summary Most men think sleep is about getting seven to nine hours. But what if you've been focusing on the wrong metric? In this episode of the Over 40 Alpha Podcast, Funk Roberts reveals why restorative sleep may be one of the most overlooked health, fitness, and longevity tools available to men over 40, 50, and 60. Funk shares his personal experience discovering that despite sleeping seven to eight hours per night, his recovery scores remained poor until he began tracking and optimizing Deep Sleep and REM Sleep. He breaks down the four stages of sleep, explains how restorative sleep impacts testosterone, fat loss, muscle growth, brain health, emotional regulation, and recovery, and provides six practical strategies to dramatically improve sleep quality starting tonight. If you're struggling with low energy, poor recovery, belly fat, brain fog, low testosterone, or chronic fatigue, this episode may completely change how you think about sleep. Timestamps 00:00 Welcome to Over 40 Alpha Answers 01:15 Why most men focus on the wrong sleep metric 03:50 Sleep quantity vs sleep quality 06:55 Funk's personal WHOOP sleep breakthrough 10:45 What is restorative sleep? 18:45 Understanding the four stages of sleep 20:45 Stage 1: Transition Sleep 23:15 Stage 2: Preparation Sleep 26:00 Stage 3: Deep Sleep (Slow Wave Sleep) 30:35 Deep Sleep, testosterone, muscle growth and recovery 39:55 Stage 4: REM Sleep 42:05 REM Sleep and memory consolidation 47:40 REM Sleep and emotional regulation 49:10 REM Sleep and brain detoxification 52:30 Sleep and testosterone research 53:45 Sleep, hunger hormones and fat loss 56:15 Why tracking sleep matters 59:15 Strategy #1: Change your sleep identity 01:02:05 Strategy #2: The 3-2-1 Rule 01:06:20 Strategy #3: Optimize your sleep environment 01:08:45 Strategy #4: Magnesium Glycinate 01:10:05 Strategy #5: Morning sunlight 01:10:55 Strategy #6: Consistent bedtime routine 01:14:05 The real question men should ask about sleep 01:15:15 Final thoughts and next steps Resources Mentioned Join the Over 40 Alpha Brotherhood https://www.over40alpha.com Over 40 Supplements https://www.over40supplements.com Use Coupon Code: PODCAST15 Get a WHOOP Wearable https://www.over40shred.com/whoop Men Over 40 Health Summit https://www.menover40summit.com

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  Episode #191

  Ep 191 - 7 Ways to Naturally Boost Testosterone After 40

  May 28, 202650 minS1

  <h2>The Complete Guide to Energy, Muscle, Fat Loss, Recovery & Hormone Health for Men Over 40</h2><p>How can men over 40 naturally increase testosterone?</p><p>Men over 40 can naturally increase testosterone by improving sleep quality, reducing stress and cortisol, building muscle through metabolic resistance training, eating a testosterone-supportive diet, losing belly fat, reducing exposure to estrogenic toxins, and optimizing key nutrients like magnesium, zinc, and vitamin D3. Lifestyle changes can significantly improve testosterone levels without TRT for many men.</p><p></p><p>🔥 Episode Summary</p><p></p><p>Testosterone levels are at the lowest levels in modern history.</p><...

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  Episode #3

  O40A Answers Ep 3 - How To Build Muscle After 50

  May 26, 202648 minS1

  <h1>O40A Answers Ep. 3: How to Build Muscle After 50</h1><p>Can men over 50 still build muscle naturally?</p><p>Yes. Men over 50 can absolutely build muscle naturally by combining progressive overload, metabolic resistance training, proper protein intake, quality sleep, recovery, mobility, and hormone-supportive nutrition. Building muscle after 50 is one of the most important things men can do to improve metabolism, testosterone, fat loss, mobility, longevity, and overall quality of life.</p><h2>The Complete Guide to Muscle Growth, Recovery, Fat Loss & Longevity for Men Over 50</h2><p></p><h1>Episode Summary</h1><p>Most men over 50 believe it’s...

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  Episode #190

  Ep 190 - How Often Should Men Over 40 Lift Weights?

  May 21, 202646 minS1

  <h2>The Complete Guide to Training, Recovery, Muscle & Longevity After 40</h2><h2>How often should men over 40 lift weights?</h2><p>Most men over 40 should lift weights 3 to 4 times per week. This training frequency allows men to build and maintain muscle, burn fat, improve testosterone levels, and recover properly without overtraining. Full body metabolic resistance training combined with mobility work, recovery, proper nutrition, and sleep creates the ideal system for long-term strength, health, and longevity.</p><h2>🔥 Episode Summary</h2><p>Most men over 40 are completely confused when it comes to training.</p><p>Some men are still trying to tra...

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