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Order No. 9 – The Physical Reset: Nutrition, Exercise & Habits Every Midlife Bloke Should Consider
⚠️ Disclaimer: This podcast does not provide medical, nutritional, or financial advice. We’re not doctors or dietitians. Everything discussed here is general in nature — things for you to consider, not prescriptions. Always consult a qualified health professional before making changes to your diet, exercise, or medical care.
Nearly 70% of Aussie men over 40 are overweight or obese (by BMI standards) — and while BMI isn’t perfect, it’s a clear signal that too many blokes are carrying more risk than they should.
In this episode, Josh and Kieran kick off the Steak Dinner Podcast Health Trilogy by looking at physical health. We break down four key areas every bloke in midlife should think about:
🍳 Nutrition: Why protein matters, how to swap out servo pies and sugary drinks, and the role of ultra-processed foods.
🏋️ Exercise: What “moderate” really means, why Zone 2 and Zone 5 cardio matter, and the role of resistance training.
😴 Sleep & Recovery: Why alcohol wrecks your deep sleep, the power of routine, and how naps can help without hurting.
🩺 Medical Check-ups: The GP appointments you shouldn’t skip after 40, from blood pressure to bowel screening.
It’s practical, real-world stuff with a side of banter — tools and resources you can actually use to make changes that stick.
Nutrition:
Sports Dietitians Australia (SDA)
Eat for Health – National Health and Medical Research Council (NHMRC)
CSIRO Total Wellbeing Diet
The Drive podcast – Dr. Peter Attia
Alcohol & Liquid Calories:
DrinkWise Australia
Exercise:
Australian Physical Activity Guidelines – Department of Health
parkrun Australia
Sleep & Recovery:
Sleep Health Foundation Australia
Medical Check-ups:
- Heart Foundation
Cancer Council Australia
National Bowel Cancer Screening Program
Call to Action
👉 Try one small change this week: log your protein for a day, swap one processed snack for a whole food, or book a GP check-up. Then share your own midlife health hacks with us — what’s worked for you?
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By Josh Peterson ; Kieran Martin⚠️ Disclaimer: This podcast does not provide medical, nutritional, or financial advice. We’re not doctors or dietitians. Everything discussed here is general in nature — things for you to consider, not prescriptions. Always consult a qualified health professional before making changes to your diet, exercise, or medical care.
Nearly 70% of Aussie men over 40 are overweight or obese (by BMI standards) — and while BMI isn’t perfect, it’s a clear signal that too many blokes are carrying more risk than they should.
In this episode, Josh and Kieran kick off the Steak Dinner Podcast Health Trilogy by looking at physical health. We break down four key areas every bloke in midlife should think about:
🍳 Nutrition: Why protein matters, how to swap out servo pies and sugary drinks, and the role of ultra-processed foods.
🏋️ Exercise: What “moderate” really means, why Zone 2 and Zone 5 cardio matter, and the role of resistance training.
😴 Sleep & Recovery: Why alcohol wrecks your deep sleep, the power of routine, and how naps can help without hurting.
🩺 Medical Check-ups: The GP appointments you shouldn’t skip after 40, from blood pressure to bowel screening.
It’s practical, real-world stuff with a side of banter — tools and resources you can actually use to make changes that stick.
Nutrition:
Sports Dietitians Australia (SDA)
Eat for Health – National Health and Medical Research Council (NHMRC)
CSIRO Total Wellbeing Diet
The Drive podcast – Dr. Peter Attia
Alcohol & Liquid Calories:
DrinkWise Australia
Exercise:
Australian Physical Activity Guidelines – Department of Health
parkrun Australia
Sleep & Recovery:
Sleep Health Foundation Australia
Medical Check-ups:
- Heart Foundation
Cancer Council Australia
National Bowel Cancer Screening Program
Call to Action
👉 Try one small change this week: log your protein for a day, swap one processed snack for a whole food, or book a GP check-up. Then share your own midlife health hacks with us — what’s worked for you?