In this inspiring conversation, host Bernie Borges sits down with fitness expert Funk Roberts, a bona fide authority on helping men over 40 reclaim their health, fitness, and vitality. As a former pro athlete, best-selling author, and the creator of the renowned 40 Alpha program providing community for more than 10,000 men, Funk brings a no-nonsense, passionate approach to midlife wellness for men over 40. Here's what Funk unpacked on this episode.
The Six Pillars of Health and Fitness for Men Over 40
Mindset
- The importance of a strong “why” behind health/fitness changes
- Techniques for self-examination: asking “why” five times, writing/talking through personal reasons
Sleep
- Emphasis on 7–9 hours of nightly sleep for hormonal health, muscle repair, mood, and stress management
- Simple actionable sleep routines
Recovery
- Physical recovery: the critical role of mobility, yoga, and injury prevention as we age
- Mental recovery: breathwork, meditation, gratitude practices, and letting go of emotional baggage
Nutrition
- Dangers of popular diets (keto, low fat, low carb) for testosterone and overall male health
- Building balanced meals: complex carbs (fuel for metabolism and muscle), protein (muscle maintenance), healthy fats (testosterone), and micronutrient-rich vegetables/fruits
Workouts
- What not to do: excessive cardio, old-school body part splits
- What works: total body, metabolic/circuit training (20–30 minutes, 3–4 times per week)
- Integrating abs/core, stretching, and prioritizing recovery over more frequent training
Supplementation
- Rationale behind supplement use: nutrient depletion in modern foods
- Essential supplements: whey protein, magnesium, vitamin D3/K2, Omega-3, multivitamin, probiotics, creatine
Main takeaway:
No matter your age or where you’re starting from, it’s possible to reclaim your health and fitness. It starts by getting your mindset right and building sustainable habits around the key pillars of fitness. Consistency and community support are what allow you to thrive in your 50s, 60s, 70s, and beyond.
Connect with Funk Roberts
Website
Cholesterol Podcast Episode 160
YouTube
LinkedIn
Instagram
Connect with Bernie Borges
Email: bernie@midlifefulfilled.com
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Music attribution:
Old Bossa Twin Musicom
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