The Exact 90-Day Blueprint to Lose 30lbs as a Busy Business Owner and Dad

You run a successful business. You've got kids. You're smashing it professionally, but your body tells a different story.

Sound familiar?

In this episode, I'm laying out the complete blueprint I'd follow if I had 90 days to lose 30 pounds as a stressed business owner with two kids.

No extreme diets, no two-hour cardio sessions, no miserable crash plans that leave you right back where you started.

I'm breaking down the hidden leaks in your system that are quietly sabotaging your progress, the late-night scoffing, the weekend blowouts, the kids' leftovers you pretend don't count and giving you the exact playbook to plug them for good.

I also get into the three non-negotiables every busy man needs each week, how to structure your day so fitness fits around your life instead of competing with it, why your evening routine is making or breaking your results, and how tracking your stress through breathwork and HRV could be the thing that changes everything.

If you've been telling yourself you're too busy, you're too busy not to sort this out.

📋 Download the FREE 90-Day Blueprint PDF: https://jayalderton.myflodesk.com/blueprint

💪 Apply for the Renaissance Man Programme: https://jayalderton.typeform.com/to/SZswaJP4

🍽️ The Good Prep (meal prep, UK): https://thegoodprep.com/

Man Over 35? Apply For Renaissance Man Here

--

The "physical activity paradox" in healthcare workers study

--

Get my 40 Books Every Man Should Read at 40

--

Too tired to train after work? You're lying to yourself and Jay's going to prove it.

In this episode, Jay breaks down exactly why the gym doesn't drain your energy; it generates it.

Whether you're a desk jockey who's mentally fried or a manual labourer who's physically beaten up, there's a reason you need to get in that gym, and it's not the same reason for both of you.

Jay gives you six no-nonsense principles to rewire how you think about training, fatigue, and energy so you stop making excuses and start showing up!

In this episode, I share 20 pieces of advice, f*ck-ups, mistakes, and wisdom that have made me who I am today at 40.

Buckle up, it's going to be a bumpy ride!

--

To grab two weeks free of Pliability stretching, click here

--

If you're a man over 35 looking for a plan of action to create your healthiest and happiest self, then click here to apply for my Renaissance Man programme

Every year for over a decade, I read this blog post, which I discovered in the 2nd week of December in 2012.

It's Brutal and triggering, but I always get a few good reminders from reading it, so I decided to turn the entire blog post into a podcast!

If you want to read it, then click here.

A Massive shoutout to Jason Pargin for this blog post and to Cracked.com for keeping the fire alive with this classic!

Enjoy!

In a world where content creation is often over-complicated, finding a unique voice can be the key to success.

In this episode of the Jay Alderton podcast, personal trainer and content creator Matt West, known for his viral series “F*ck or Suck," shares his journey and the importance of authenticity in building an audience. 

Check Out Matt's Page Here

Six hard truths every 40+ person needs to hear to get leaner, stronger, and back in control.

Listen, take notes, implement today.

The 6 brutal truths

If this hit a nerve, share it with a mate over 40 and leave a review.

Screenshot your notes and tag @jayalderton

I’ll repost the best takeaways.

This week, I’m joined by none other than my long-time friend, co-host, and the “Beast” from The Body and The Beast, Dan Meredith.

For years, Dan and I sat down every Wednesday to record our podcast together, and now we’re bringing that energy back with a new monthly series right here on my show.

In this episode, we dive into:

• Why success isn’t about genius but about consistency, risk tolerance, and asking for help

• The myth of the “success bucket” and why lifting others up helps you level up too

• How to manage distraction, build focus, and “earn the right” to switch off

• The power of time-blocking and designing routines that actually work for you

• A few trademark tangents on dating apps, quotes, and yes… pretty privilege

If you’ve missed the banter, the insights, and the occasional bit of chaos from The Body and The Beast, you’re going to love this.

Tune in for unfiltered advice, plenty of laughs, and practical takeaways you can apply straight away.

Ready to get in the best shape of your life and finish the year with a professional photoshoot?

Click here to apply for RM40 “Shoot Shape” (starts 8 Sept)

In this episode, Jay lays out the six golden rules that let you lift hard now and still be lifting in your 50s, 60s and beyond.

Expect practical programming tweaks, ego-checks, and recovery tactics you can use this week.

1. Joint-first training

   Choose movements that feel smooth on joints and ditch anything that triggers 4/10 “bad pain” or form breakdown, swap it immediately.

2. Track everything (or track nothing)

   Log sets, reps, and loads. Follow the Weekly Beat-Down Principle: beat last week by +1 rep or +1.25–2.5 kg.

3. Small plates, big gains

   Use double progression: once you hit the top of your rep range with 1–2 reps in reserve (RIR), add the smallest weight next session.

4. The 60-Minute Rule

   Lift 3–4 days/week for 45–60 mins. Prioritise three compounds first, then accessories if energy remains.

5. Listen to your body’s budget

   High stress or poor sleep? Auto-reduce volume by 20–30% or do light technique + easy cardio.

6. Sleep like your gains depend on it

   They do. Chase 7–8 hours with consistent wake time and a cool room. Treat sleep as the most important “set” you do.

Men Over 40 – Want to rebuild your body, energy, and mindset?
Apply for the next RM40 intake here:

Feeling flat, drained, or like you're running on fumes?
This episode is your burnout blueprint. Jay shares his personal story of hitting the wall, the warning signs most men miss, and the simple daily habits that bring you back to life.

In this episode:

• 3 red flags you're burning out

• Why rest isn’t working anymore

• The brutal cost of chasing “busy”

• Micro-recovery tools that actually help

• Ruthless boundaries & reconnecting with what lights you up

Quote of the episode:
"Burnout isn’t doing too much. It’s doing too much of the wrong things."

Click here to apply for my RM40 Programme Starting on 8th September

In this solo episode, I dive into the five biggest paradoxes people face in midlife

From being successful but stuck, to strong but unseen.

If you're over 40 and feel like something’s off even though life looks good on paper, this is for you.

You'll learn:

• Why achievement can trap you

• Why no one checks in on the strong ones

• Why more knowledge leads to more hesitation

• How time slips through your fingers

• Why being vulnerable still feels unsafe

It’s real, raw, and packed with hard truths you probably need to hear.

🎧 Tune in now and if it hits, share it with a mate.