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Summary
On episode 645 of 40+ Fitness, Coach Allan sits down with Funk Roberts, an online fitness entrepreneur who runs two seven figure businesses and is known across the fitness industry as the guy who helps men over 40, 50, 60, and beyond get into the best shape of their lives.
Funk lays out the five pillars he uses to naturally raise testosterone and add muscle after 40: nutrition built around a balanced plate, short intense total body workouts, dedicated recovery work, quality sleep, and mindset, with supplementation added only once the rest is in place.
He also shares his own story of hitting undiagnosed low testosterone at 39, going through depression after a breakup, and naturally tripling his testosterone within six months by rebuilding his lifestyle around these same pillars.
Links
- https://over40alpha.com
- Episode 748 – Men’s health with Funk Roberts
- Fit for Task Muscle and Strength Workshop – https://40plusfitness.com/muscle/
Key Takeaways
- Testosterone declines 1 to 2 percent a year after age 30, and by 40 the accumulated drop is what most men actually feel. Funk says symptoms like low energy, low libido, weight gain, and “puffy muscle” are frequently misread as normal aging rather than a hormone problem.
- Cholesterol from healthy fats is the literal building block of testosterone production. The process starts in the hypothalamus and pituitary and requires cholesterol at the testes to even begin, which is why Funk insists on a source of healthy fat, avocado, olive oil, grass fed butter, at every meal.
- Complex carbs are not the enemy, simple carbs are. Rice, oats, and quinoa support thyroid function and metabolism; processed grains, sugar, and pasta are what actually work against testosterone and fat loss.
- Short, intense total body metabolic workouts beat long isolation sessions after 40. Funk recommends 20 to 30 minute circuits, roughly 45 seconds of work with 15 seconds of rest, three to four times a week, since workouts longer than 30 to 35 minutes drive chronic cortisol that works against testosterone.
- Recovery work like mobility and yoga is not optional past 40. It lowers injury risk, keeps cortisol down, and directly supports the joints and posture needed to keep training consistently for decades.
- Sleep is where testosterone production and muscle repair actually happen. Funk aims for roughly 10pm to 6am every night and argues that skimping on sleep undercuts nutrition, training, and hormones all at once.
- A why that makes you emotional, not just a number goal, is what carries you through cravings and social pressure. Funk contrasts “I want to lose 20 pounds” with reasons tied to real relationships and fears, saying the why has to “make you cry” to actually hold up under pressure.
- Supplementation comes last, after nutrition, training, recovery, sleep, and mindset are already in place. Funk’s core stack is protein, vitamin D3, omega-3s, magnesium, zinc, a multivitamin, and creatine monohydrate, none of which replace the other pillars.
- Funk’s three strategies to get and stay well: commitment to a clear why and a plan; daily consistency in nutrition, training, and recovery; and deliberately challenging yourself by staying outside your comfort zone.
“We’re not just here to participate, we’re here to dominate.”
Funk Roberts
Another Episode You May Enjoy
Episode 658 – Manage your hormones through nutrition and movement with Philip Pape
Episode Notes
Podcast: 40+ Fitness
Episode: 645
Published: 2024-06-04
Host: Allan Misner (aka Coach Allan), author of The Wellness Roadmap
Guest(s): Funk Roberts, an online fitness entrepreneur who runs two seven figure businesses and is a recent recipient of the two comma club through click funnels
Listen & Subscribe: Apple Podcasts · Spotify · YouTube (audio only)
