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Summary
Coach Allan welcomes back Funk Roberts to talk about men’s health and fitness after 40, tied to a 7 day men’s health summit where Allan is a featured speaker. Funk opens with identity, explaining that many men attach their whole sense of self to career and parenting, so retirement and an empty nest can strip that away, and he frames the male role around providing, protecting, procreating, and finding a renewed purpose. He stresses that none of this is possible when health declines, since men in their 40s, 50s, 60s, and 70s are the most affected demographic for low testosterone, chronic disease, and suicide, and he insists the decline can be reversed by getting healthy first.
From there Funk walks through the pillars he covers in the summit: testosterone (which drives mood, energy, sleep, muscle, fat loss, and libido and can be raised naturally in 95% of cases through lifestyle), smarter training (short metabolic total body sessions 3 days a week instead of long cardio or 6 day bro splits), nutrition built around 3 balanced meals with protein, complex carbs, healthy fats, and produce to support a healthy hormonal environment, and recovery and sleep with a focus on restorative sleep quality over raw hours. He closes on lifestyle and legacy, encouraging men to keep evolving in relationships, purpose, and style for the second half of life.
Links
- Men’s Health Summit (free)
- Get Nutrition for Men Over 40 on Amazon
- Episode 645 – How to add muscle over 40 with Funk Roberts
Key Takeaways
- Identity is the first thing to protect: Men often tie their whole identity to work or parenting, so purpose, health, and relationships must be rebuilt as those roles change with age.
- Testosterone is mostly a lifestyle problem: Levels drop 1 to 2% a year after 30, but 95% of men with low testosterone can raise it naturally through sleep, food, exercise, and stress management.
- Train shorter and smarter: Swap long 60 minute cardio and 6 day bro splits for total body metabolic workouts of about 24 minutes, 3 days a week, to build muscle and avoid excess cortisol.
- Eat 3 balanced meals for hormones: Each plate should include quality protein, complex carbs, healthy fats, and produce, since cholesterol and healthy fats are precursors to testosterone.
- Recovery is non negotiable: Daily mobility plus stress tools like gratitude journaling, box breathing, meditation, and 10,000 steps keep chronic cortisol down.
- Chase restorative sleep, not just hours: Deep and REM sleep is when testosterone and muscle repair happen, so build dark, cool, screen free sleep habits.
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Episode 8 – JJ Flizanes – Fit2Love
Episode Notes
Podcast: 40+ Fitness
Episode: 748
Published: 2026-05-26
Host: Allan Misner (aka Coach Allan), author of The Wellness Roadmap
Guest(s): Funk Roberts, a former professional athlete, celebrity fitness expert, and best-selling author
Listen & Subscribe: Apple Podcasts · Spotify · YouTube (audio only)