Summer’s here, and so is the chaos!

Kids are off school, routines are out the window, and for many men over 40, health and fitness goals go straight on the back burner.

In this episode, Jay shares six brutally honest, no-BS strategies to help you stay in shape without acting like a monk at a BBQ. If you’re looking for a plan that works in the madness, not just when life is perfect, this one’s for you.

Inside This Episode:

• Why “shrinking the goal, not the standard” is your summer survival mindset
• The Barbecue Mode nutrition strategy that keeps your waistline intact
• How to switch from ‘gym guilt’ to realistic summer movement
• The biggest alcohol mistake people make in July and August
• Why presence > perfection – and how your kids will thank you for it
• The 20/20/20/20/20 daily challenge that changes the game

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What happens when you hand the mic to an AI and give it permission to challenge you on everything?

In this episode, Jay sits down with an AI co-host designed to dig deeper, call out the fluff, and ask the hard questions most people avoid.

No scripts. No echo chamber. Just raw, honest conversation about what really matters for men over 40 who want to get strong, stay sharp, and take control of their health.

Inside This Episode:

• Jay’s real-time responses to being challenged on his core beliefs
• Why most men are stuck in information overload and what to do about it
• The difference between doing what’s effective vs what’s popular
• The essential foundations for energy, body composition, and long-term progress
• What Jay actually does when life goes sideways
• Why progress in your 40s isn’t about perfection—it’s about priority

Want to grab 40 books every 40-year-old man should read to maximise his life?

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If you're a man over 40 thinking about jumping on TRT (Testosterone Replacement Therapy), STOP and listen to this first.

In this deep-dive solo episode, Jay breaks down the essential habits, protocols, and mindset shifts you must implement before even considering TRT. He exposes the billion-pound TRT industry, explains why it’s a lifelong commitment, and gives you the truth most clinics won’t tell you.

Jay also shares the powerful story of one of his clients who naturally went from low to normal testosterone levels in just 10 months without injections.

In This Episode, You'll Learn:

✅ Why TRT is a brilliant business model—but a dangerous first move for you

✅ The 7 non-negotiables to naturally boost your testosterone

✅ How sleep, alcohol, diet, and stress are silently wrecking your hormones

✅ Real talk about belly fat, body composition, and what it's doing to your T levels

✅ Which supplements are actually worth it—and which ones are total snake oil

✅ The hidden habits (like screen time and plastic containers) that quietly impact your endocrine health

✅ How Jay tracks his own stress and health using wearables—and what you can learn from it

✅ The “beer ritual” hack that helped Jay quit drinking for 6 months

Key Topics Covered:

1. Sleep – Your #1 natural test booster
2. Alcohol – The socially accepted testosterone killer
3. Diet – Protein, fats, micronutrients, and UPFs
4. Stress & Cortisol – How to manage and track it
5. Body Composition – Why your belly is holding you back
6. Resistance Training – The role of lifting heavy and recovery
7. Supplements – What actually works (Vitamin D, Ashwagandha, Creatine)
8. Endocrine Disruptors – Plastic, parabens, and being more mindful

Bottom Line:

Don’t medicate what you haven’t fixed with lifestyle.

TRT might be a tool, but it should never be your shortcut.

Quote of the Episode:

“People wait until they're broken before they fix themselves. Fix yourself daily.” — Jay Alderton

Want to Know Where You Stand?

Start with a blood test. Get the data. Build the habits. Then make the decision.

In this episode of Jay explores the concept of 'La Dolce Vita' or 'the sweet life,' reflecting on how to redefine success and happiness in today's context.

He emphasises the importance of slowing down, enjoying good food and company, taking care of oneself, being present, and focusing on building meaningful experiences rather than material possessions.

Through insights from Stoicism, Jamie encourages listeners to cultivate self-mastery and live intentionally, ultimately leading to a richer, more fulfilling life.

If you’re feeling stuck, unmotivated, or unsure of what’s next, this episode will challenge you to take back control and build a future you’re excited about.

Jay’s RM40 Programme is designed exclusively for men over 40 who are ready to level up their strength, fitness, mindset, and habits. If you’re serious about transforming your body and life, apply today:

👉 [⁠Click here to apply for RM40]⁠

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📱 Instagram: ⁠@JayAlderton⁠

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If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with a mate who needs to hear this! 🚀

In this episode, Jay Alderton dives deep into the concept of the midlife crisis, something many men approaching 40 experience.

But instead of seeing it as a crisis, Jay reframes it as an opportunity for growth, reinvention, and mastery.

He shares practical insights on how to navigate this phase with confidence, discussing.

- The real reason midlife feels like a crisis
- The six-step framework to rebuild your body, mind, and life
- Why a life audit is the first step to transformation
- How to take control, set new goals, and create momentum
- Why most men over 40 struggle—and how to break free

If you’re feeling stuck, unmotivated, or unsure of what’s next, this episode will challenge you to take back control and build a future you’re excited about.

Jay’s RM40 Programme is designed exclusively for men over 40 who are ready to level up their strength, fitness, mindset, and habits. If you’re serious about transforming your body and life, apply today:

👉 [Click here to apply for RM40]

📩 Newsletter: [Sign up for Jay’s daily knowledge bombs]
📱 Instagram: @JayAlderton
🎥 YouTube: [Subscribe for more content]

If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with a mate who needs to hear this! 🚀

In this episode, we’re diving into the red flags that show your routine isn’t working—and exactly how to course-correct before you burn out.

If you’re feeling sluggish, struggling to see progress, or just not enjoying your training, this one’s for you.

I cover:
✅ Why tracking is non-negotiable if you want to make real progress
✅ How to fix low energy (hint: it starts with sleep and food)
✅ The biggest workout mistake that’s killing your motivation
✅ Why your evening routine dictates your success the next day
✅ The #1 reason you keep craving junk food—and how to stop

Key Takeaways:
🔹 Your routine should make you feel strong and energized—not drained.
🔹 Tracking your workouts and nutrition is a game-changer.
🔹 Recovery is just as important as training—don’t neglect it.
🔹 Front-loading calories can help keep your energy stable.
🔹 Enjoyment is key—boring workouts = poor consistency.
🔹 Cravings = missing nutrients—not just willpower issues.

If you’ve ever felt like you’re spinning your wheels and not getting results, this episode will help you identify what’s broken and fix it fast.

🚀 If You’re a Man Looking to Invest in Yourself This Year, Join RM40!

Struggling to stay consistent with your fitness? Tired of feeling stuck?

RM40 is my 16-week program designed for men over 40 who want to rebuild strength, move better, and master their health without wasting time on fluff.

You’ll get a customised strength, nutrition, mobility, and mindset protocol so you can finally get in shape, stay in shape, and feel unstoppable. Click here to apply now

Welcome back to the Jay Alderton Podcast!

Today, we're diving deep into nutrition for 40+ who want to stay strong, lean, and full of energy—without overcomplicating it.

With over 15,000 transformations under my belt, I know what works (and what’s absolute BS).

In this episode, I break down an 8-step nutritional blueprint that will help you:
✅ Build and maintain muscle effortlessly
✅ Avoid crash diets and unnecessary restrictions
✅ Master your meal timing for energy, performance, and recovery
✅ Find the perfect balance of carbs and fats without losing your mind
✅ Use supplements smartly (and avoid wasting money)

What You’ll Learn Today:
📌 Step 1: Prioritise Protein – The foundation for strength and longevity
📌 Step 2: Balance Fats & Carbs – Why cutting either is stupid
📌 Step 3: Master Meal Timing – Avoid nighttime snacking disasters
📌 Step 4: Follow the 80/20 Rule – How to eat your favourite foods guilt-free
📌 Step 5:Hydration & Electrolytes – The underrated game-changer for performance
📌 Step 6: Smart Supplementation – What actually works for over-40s
📌 Step 7:Metabolic Optimization – Why it’s not your metabolism that’s broken (it’s your habits)
📌 Step 8:Power Foods for Longevity – What to eat for better energy, digestion & recovery

This is nutrition made simple—no gimmicks, no fads, just proven strategies that work.

Want to Work With Me?
If you’re ready to take your body and mindset to the next level, my RM40 Program is launching its next cohort soon.

📩 DM me "RM40" on Instagram or

click here to apply.

In this episode of The Jay Alderton Podcast, Jay introduces the concept of the Eudaptic State, a term he coined to describe the powerful combination of flourishing and adaptability.

He dives deep into the essential components of physical health, mental resilience, and optimizing physiology to achieve a well-rounded state of wellbeing.

If you’re looking to level up your life, master your body and mind, and unlock your true potential, this episode is a must-listen.

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Are you an entrepreneur or business owner who demands peak energy, focus, and resilience to dominate in both business and life?

Take 5 minutes to complete my "Is Your Lifestyle Secretly Sabotaging Your Health?" and find out the exact strategies to improve your life!

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Jay Alderton sits down with Sahil Bloom, author of The Five Types of Wealth, for a profound conversation about redefining success and embracing a holistic view of wealth.

Sahil shares his transformative journey, unpacking how tragedy, self-reflection, and daily discipline shaped his philosophy.

From the irreplaceable value of time to the power of "glimmers" in everyday life, this episode challenges listeners to rethink wealth beyond money and cultivate a life of purpose, connection, and resilience.

Key Discussion Points:

Where to Find Sahil Bloom:

CLICK HERE TO GET YOUR COPY OF HARD STUFF, EASY LIFE

In this episode of "Mindset with Muscle," Jay Alderton shares transformative insights on the non-negotiable aspects of a healthy lifestyle.

Covering the essentials of exercise, the pitfalls of ultra-processed foods, and the importance of a balanced informational and social diet, Jay offers practical advice and motivational wisdom to help listeners cultivate a life of health, happiness, and longevity.

Key Discussion Points: