You crush your weekday routine. You hit your protein goals, pack your lunches, skip the drive-thru, and maybe even hit the gym before work. You’re in control, feeling focused, and watching the scale finally start to move.

Then Friday night rolls around. Suddenly it’s pizza, beers, and snacks that somehow last through Sunday’s football marathon.

Sound familiar? You’re not alone. For most guys over 40, weekends are where progress gets wiped out — not because of laziness or lack of willpower, but because life looks completely different when the workweek structure disappears.

You’re spending time with your family, meeting friends, eating out, and relaxing — all things that should be part of a balanced, enjoyable life. The challenge is figuring out how to do those things without losing momentum.

Here’s the good news: you don’t need to give up fun, flavor, or freedom to stay consistent. You just need a smarter plan that fits your life as a busy dad.

Promise: In this article I'll help you understand why your weekends are stalling your progress and why consistency is far more important than perfection. I'll also share 7 strategies to help keep you on track while still being able to enjoy your weekends.

Why a Weekly (Not Just Daily) Calorie Deficit Matters for Fat Loss

When it comes to fat loss, most people focus on hitting a specific calorie goal every single day. You track your meals, stay “on plan” Monday through Friday, and expect the scale to reward you. But then the weekend happens — a dinner out here, a few drinks there — and somehow, your progress stalls.

The reason? Fat loss depends on your weekly calorie balance, not just your daily targets.

Fat Loss Is About the Bigger Picture

Your body doesn’t reset at midnight. It runs on trends, not single days. What determines whether you lose or gain fat is the cumulative energy balance — how many calories you consume versus how many you burn over time.

For example, say your maintenance calories are 2,000 per day, and you eat 1,700 calories Monday through Friday. That’s a 1,500-calorie deficit across the week. But if you “relax” on Saturday and Sunday with 2,500 calories each day, that adds 1,000 extra calories — wiping out your entire weekly deficit (and then some).

You didn’t “mess up” one day; you simply balanced out your deficit across the week. That’s why the scale doesn’t move, even when you feel like you’ve been “good” most of the time. It's incredibly frustrating I know, but there are plenty of things you can do to help avoid this trap.

Try a Weekly Approach Instead of Daily

Focusing on your weekly calorie intake gives you more flexibility and accuracy. Instead of obsessing over every single day, you can plan your week strategically:

• Bank calories: Eat a little less during the week if you know you’ll eat more on the weekend.

• Smooth out fluctuations: Some days you’ll be hungrier — that’s okay. What matters is how your average intake adds up.

• Reduce guilt: One higher-calorie day doesn’t erase progress if your weekly average stays in a deficit.

How to Apply It

• Know your maintenance calories. Use a calculator or track your weight and food intake for a few weeks. Remember, tracking calories is only effective if you know how many you should be eating for your specific goals.

• Set a reasonable deficit. Aim to eat 10–20% below maintenance across the week.

• Track weekly averages. Use an app or spreadsheet to monitor total weekly intake, not just daily numbers.

• Adjust for real life. If you know you have social events or family meals coming up, plan lighter days beforehand.

7 Simple Ways to Make Progress AND Enjoy Your Weekends

1. Plan Flexibility — Not Perfection

One of the biggest mistakes guys make is trying to be perfect during the week and then “rewarding” themselves on the weekend. That all-or-nothing mindset almost always backfires.

You don’t need to eat chicken and broccoli while your family’s at the pizza place, but you also don’t need to go full “cheat weekend.” The trick is to plan your flexibility.

If you know Friday night is family pizza night, make breakfast and lunch higher in protein and lower in carbs. You’ll balance your calories and still enjoy dinner without guilt.

Think of it like budgeting. You can spend a little more in one area as long as you save somewhere else.

Dad Hack: Pick one “non-negotiable healthy meal” each weekend.
Maybe it’s your Saturday morning eggs and oatmeal or Sunday’s grilled lunch. That single anchor meal keeps you grounded, even when the rest of the day is unpredictable.

Planning a bit of flexibility allows you to enjoy real life and stay consistent — which is exactly what you want.

2. Don’t Wipe Out a Week of Progress in Two Days

This one stings a bit, but it’s important.

Let’s say you’ve been working hard all week. You’re tracking calories, hitting your protein goals, and staying in a solid calorie deficit. You feel great and start seeing progress. Then Saturday rolls around, and you loosen the reins. A few beers, some pizza, maybe dessert — nothing crazy, right?

The problem is, those “few” indulgences can easily wipe out the entire calorie deficit you built during the week.

A single weekend of overeating can erase five days of discipline. That’s not an exaggeration — it’s simple math. If you eat 500 fewer calories than you burn Monday through Friday, you’re down 2,500 calories for the week. But if you eat 1,500 extra on Saturday and Sunday, you’re right back to zero.

It’s not that you don’t deserve to enjoy yourself — you absolutely do. But you have to be aware that consistency, not intensity, drives progress.

You can eat 100% clean Monday through Friday, but if you consistently go off the rails every weekend, you’ll just spin your wheels and struggle to lose weight.

You can absolutely still enjoy your weekend — just do it smarter.

3. Use the 80/20 Rule (the Right Way)

You’ve probably heard of the 80/20 rule: eat healthy 80% of the time, and allow yourself some flexibility 20% of the time. It’s a great principle — when used correctly.

Here’s how most guys don’t use it correctly:
They’re strict all week, then treat the entire weekend as the 20%. That’s not 80/20 — that’s closer to 50/50!

Here’s the real math: if you eat around 30 meals per week, you can have six of them be “flexible” without hurting your progress. That means you can enjoy Friday takeout or Sunday brunch and still stay on track — as long as the rest of your meals are solid.

Dad Hack: Make your 20% meals intentional.
Plan them, enjoy them, and then move on. What you want to avoid is “accidental overeating” — where one unplanned splurge snowballs into an entire weekend of poor choices.

4. Upgrade Your Weekend Favorites

You don’t have to give up flavor to eat better on weekends. You just need to make small swaps that deliver big results.

Try these easy upgrades that taste great and keep you feeling good:

• Grill leaner cuts of meat. Chicken thighs, pork tenderloin, and 93% lean ground beef are flavorful and lower in calories.
• Swap chips for air-fried potatoes or roasted veggies. You’ll still get the crunch without the grease.
• Use Greek yogurt instead of sour cream. Same texture, more protein, fewer calories.
• Try high-protein snacks and desserts. Greek yogurt parfaits, protein ice cream, or high-protein wraps are solid choices.

Little tweaks like these help you enjoy your favorites without sabotaging your progress.

5. Handle Alcohol Without Derailing Your Progress

Here's the big one for most dads – alcohol.

It’s football season, the guys are over, the grill is fired up, and the beers are flowing. Nothing wrong with that — as long as it doesn’t become a calorie bomb that wrecks your progress.

The reality is, alcohol packs more calories than most guys realize. A few beers and a handful of snacks can easily top 1,000 calories before you’ve even thought about dinner. On top of that, drinking lowers your inhibitions, making it easier to overeat.

And let’s not forget the hidden damage: poor sleep, low recovery, and sluggish testosterone production. All of that adds up — especially after 40, when your metabolism and recovery aren’t what they used to be.

Here’s how to drink smarter without giving up your social life:

• Set a limit. Two drinks per night is a solid rule of thumb.
• Choose lighter options. Light beer, tequila with soda water, or whiskey on ice beat sugary cocktails every time.
• Hydrate between drinks. Alternate every drink with a full glass of water.
• Eat before you drink. A protein-based meal keeps blood sugar stable and curbs late-night cravings.

You don’t have to swear off alcohol — just be intentional. You’ll enjoy it more, recover faster, and wake up Monday feeling like a new man instead of a zombie.

6. Turn Sunday Into Your Reset Day

For a lot of dads, Sunday becomes a “last chance” to indulge before Monday hits. But that mentality keeps you stuck in the cycle of starting over every week.

Instead, use Sunday as your reset day — the day that sets the tone for the week ahead.

Here’s what that looks like:

• Get outside with your family for a walk or light workout.
• Prep one or two easy, protein-rich meals for Monday.
• Eat a balanced dinner with lean protein, veggies, and some carbs.
• Go to bed on time.

This small shift can completely change your week. Instead of waking up Monday bloated and sluggish, you’ll feel focused and ready to go.

Mindset Shift: Stop thinking of Sunday as the end of your weekend. Start seeing it as the beginning of your week.

7. Consistency Beats Perfection Every Time

The truth is, your kids don’t need to see you eating perfectly — they need to see you being consistent.

The goal isn’t to live on salads and grilled chicken; it’s to make better choices more often and model balance.

One “off” meal doesn’t ruin your progress — but letting it turn into an “off” weekend will. The goal isn’t to avoid fun, it’s to avoid extremes.

At 40 and beyond, your metabolism slows down, your recovery takes longer, and your energy matters more. But that doesn’t mean your best days are behind you. It means you need to focus on what actually works — building sustainable habits and leading by example.

Because your kids don’t care what your body fat percentage is — they care that you’re showing up with energy, confidence, and consistency.

Key Takeaways

• Plan your flexibility — not perfection.
• Don’t erase a week of progress in two days.
• Use the 80/20 rule the right way.
• Upgrade your weekend meals.
• Drink smarter, not harder.
• Make Sunday your reset day.
• Focus on progress, not perfection.

The Bottom Line

You don’t need a new diet — you need a weekend strategy that fits your real life.

When you plan ahead, keep your anchor meals, drink smarter, and ditch the all-or-nothing mindset, weekends stop being your enemy. They become part of your progress.

You’ll wake up Monday feeling better, not worse. Your energy will stay high, your confidence will grow, and your family will notice the difference.

Because the healthiest thing you can do as a dad isn’t just eat clean — it’s lead by example.

Helping busy dads like you navigate the world of health and fitness is what we do every single day inside the Fit Father Program. Our proven 6-week program gives you the simple meal system, workouts, and accountability to finally get results that last like the members below.

Steve Roy, NASM CPT, Certified Personal Trainer @ Fit Father Project

Steve is a single father to two amazing daughters, has been involved in the fitness industry for more than 28 years, and joined the Fit Father Project team in 2023.

Growing up as the prototypical “98-pound weakling”, my goal from an early age was to get bigger and stronger.

This process ignited my passion for health and fitness and I got my first personal training certification in 1997 and started working for a local gym. I spent the next 10 years traveling the country, working in gyms, health clubs, resorts, and hotels trying to be the best trainer and coach I could be and learning from some great mentors.

It's been an amazing journey and at 54 years old, I feel better than I did 20 years ago and it all comes down to making fitness a priority. This is a principle I live by and teach every single day.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched information on building muscle, nutrition, and sustainable fitness habits.

The holidays are one of the best times to get a little boozy.

But for health-conscious people, it can seem impossible to fit in both drinking and eating calories.

That's why we put together these healthy holiday cocktail recipes for you.

Now you can enjoy a drink AND a meal this holiday season — guilt-free!

Learn the answers to some of the most asked questions about drinking alcohol!

Our 4 Favorite Healthy Holiday Cocktails

Slim Eggnog

People who love eggnog, LOVE eggnog.

But eggnog can be a heavy drink between eggs, sweeteners, and dairy!

That's why we dug up a recipe for slimmer eggnog.

By using skim milk, bringing the egg count down, and reducing sugar, you can have a jolly good time at 144 calories a glass!

We'll drink to that!

You will need:

• 2 cups skim milk
• 1/2 vanilla bean, split and scraped
• 2 large eggs plus 1 egg yolk
• 1/4 cup fat-free sweetened condensed milk
• 1/2 teaspoon cornstarch
• 1/4 teaspoon freshly grated whole nutmeg (plus more for garnish)
• 1/8 teaspoon salt
• 1/4 cup white rum or bourbon (optional)

Convert some non-believers of eggnog this year with this delicious recipe!

Tropical Seasons Greetings

With the weather fluctuating in recent years, those white Christmases just like the ones you used to know are no guarantee, even in the coldest climates.

So, if you're seeing more green than white, are in a warmer climate, or just dreaming of warmer weather, this is the cocktail for you.

Rum, coconut milk, and lime together make a jammin' good time for your taste buds!

This cocktail may become an unexpected favorite with a mint garnish and pucker of pomegranate.

You will need:

• 1/2 cup fresh mint leaves
• 1 (1-in.) lime wedge
• 2 tablespoons granulated sugar
• 1/4 teaspoon kosher salt
• 3 ounces white rum
• 1/2 cup coconut water
• 5 ice cubes
• 3 ounces of coconut rum
• 1 tablespoon fresh lime juice
• 2 cups refrigerated unsweetened coconut milk (such as Silk)
• Fresh mint leaves
• Pomegranate arils for garnish

This sipper comes in at 141 calories per glass — a small price to pay for a one-way sensory ticket to the tropics!

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Rosemary and Gin Fizz

You might want a drink like this when the night starts to wind down.

The rosemary and gin fizz is a light drink with mild, well-blended flavors.

The subtle fizz of the club soda can soothe a stomach that's bursting with appetizers, while the rosemary and lemon can brighten up your palate.

You will need:

• 3 one-inch sprigs of fresh rosemary
• 1 small lemon, juiced
• ½ teaspoon honey
• 1 ½ ounces gin
• 3 ounces of club soda

This light, delicious cocktail nets out at 130 calories a glass!

Boozy Hot Chocolate

Calling all holiday purists!

This spiked hot chocolate is the drink you want to warm you up as you walk in a winter wonderland!

With amaretto and almond milk instead of whole milk, this spiked hot chocolate is one to savor.

You will need:

• 3 cups unsweetened almond milk
• 1/4 cup high-quality cocoa powder
• 2 tablespoons maple syrup (or to taste)
• 2 oz. amaretto

This recipe is for two servings — perfect for cozying up by the fire with the one you love.

But at only 116 calories per serving, it's OK to enjoy it alone too!

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on healthy holiday cocktails.

Treats are everywhere, many people want you to share in a cup of cheer, and food-filled parties litter the social calendar.

But, a few simple tips can help you keep up with your health and fitness journey before, during, and after the holiday season!

While the holidays might keep you from sticking with your usual routine, there are several ways you can curb unhealthy cravings, resist temptations, and stay fit.

Holiday fitness isn't as difficult as it may seem, even if you're not doing typical gym or at-home workouts.

As long as you keep your body moving often, choose various strength and cardio workouts each week, get creative, and keep your motivation level high, staying fit during the holidays is a breeze!

Learn how to approach big meals during the holidays and avoid the effects of overeating!

15 Tips For Staying Fit During the Holidays

Create a Holiday Fitness Routine

Create a holiday fitness routine and stick with it as much as possible.

While it might be slightly different from your non-holiday fitness schedule, it's still important to have an exercise plan in place.

You might get in a quick workout in the morning before joining your family for holiday festivities, or exercise later in the day when you have a break from the busyness of the holiday season.

Aim to work out at the same time each day and sneak in extra activities of daily living in addition to scheduled exercise.

Work out at least 30-60 minutes daily to maximize staying fit during the holidays.

Keep a Fitness Journal

Keeping a fitness journal during and after your holiday break is one of the best ways to stay on track with a fitness program and keep yourself motivated.

Write down your goals and the physical activity you complete daily.

If you take a day off now and then to rest and spend time with your family, don't stress over missed workouts.

Simply keep your body moving in other ways and get back on track the following day!

Try New Holiday Workouts

Rather than completing the same workout routine day after day, change up your fitness program this holiday season!

Join a fitness class, work out with your family and friends, sign up for a fun run, or treat yourself to new fitness equipment!

Or, try our December Workout Plan and stay fit all season long!

Take Steps to Avoid Temptations

With holiday parties and events around the corner, resisting temptations can be difficult.

But there are several ways to avoid overindulging while staying fit during the holidays.

Bring healthy side dishes to holiday get-togethers, choose water instead of alcohol or sugary drinks, and avoid hanging out by the food table.

Drink water before meals and avoid going to holiday parties overly hungry.

Have a light snack ahead of time to reduce the urge to splurge on unhealthy options.

Find Enjoyment in Activities that Don't Involve Food

Find things you enjoy doing besides eating and drinking and focus on those activities instead of holiday meals.

Watch Christmas movies with your family, go on walks, play board games, go golfing, go bowling, sit in a sauna or hot tub, get a therapeutic massage, or find other activities you love doing to get your mind off of eating.

See the program 38,000
guys over 40 are using to
get results like these…

CHECK OUT FOUNDATIONS »

Use the Perfect Plate Method

Just because it's the holiday season doesn't mean it's a good idea to break away from your usual healthy eating habits.

You can still use the Perfect Plate method to plan nutritious meals.

Fill about one-fourth of your plate with turkey, chicken, lean steak, or other holiday protein foods; one-fourth with wild rice, quinoa, sweet potatoes, corn, peas, beans, or other fiber-rich starches; and half of each plate with salads or other non-starchy vegetables.

Add in oil-based dressings, avocados, nuts, seeds, and other nutritious fats, as well as fresh fruits, to help curb junk food cravings.

Forgo desserts or choose healthy holiday dessert options instead of traditional pies, cookies, cakes, fudge, and ice-cream treats.

Choose Alcoholic Drinks Wisely

While avoiding alcohol entirely offers numerous benefits for your overall health, if you enjoy drinking alcohol socially during the holidays, you don't have to give it up entirely!

Simply limit your intake to one or two drinks during holiday gatherings and avoid high-calorie alcoholic drinks mixed with sugar-sweetened sodas, lemonade, or other empty-calorie mixers.

Choose light beer, wine, or alcohol mixed with calorie-free club soda.

It's important to keep in mind that alcohol isn't low in calories, and having too much of it may be a reason for undesirable holiday weight gain.

So, drink alcohol in moderation if it's something you look forward to.

But if alcohol isn't important to you, avoiding it altogether can greatly benefit your health and well-being.

Find Fun Active Winter Hobbies

Even during the cold winter months, you can still find active hobbies to enjoy outdoors if you have appropriate warm winter clothing.

Fun active winter hobbies to consider include sledding, skiing, snowshoeing, ice skating, or even building a snowman or snow fort with your kids.

Find a hill to go sledding on or build your own ice hockey rink using a do-it-yourself backyard kit.

If you're not up for outdoor holiday adventures, check out an indoor driving range, active arcade games, indoor ice or roller skating, bowling, jumping at a trampoline park, or enjoying an indoor water park with your family and friends!

Get Creative with New Workouts

The gym you attend or the fitness class you may participate in are sometimes closed during certain holiday season days, which is why it's important to get creative when staying fit during the holidays is your goal.

You can do a variety of cardiovascular and resistance-training workouts from the comfort of your home, even if you don't have a lot of home-based gym equipment.

Simple at-home workouts include:

• High-intensity interval training (HIIT)
• Circuit or strength-training workouts
• Dumbbell workouts
• Kettlebell training
• Stair climbing
• Rope jumping
• Trampoline jumping
• Cycling
• Plank exercises
• Pullups
• Ab roller workouts
• Wall sits

Even if you're traveling for the holidays and don't have any workout equipment, simply jog or walk outside, swim laps in a hotel pool, or use your own body weight as resistance to strengthen your body, improve cardiovascular endurance, and keep your blood pumping.

Exercise in the Morning

Working out in the morning offers several benefits for staying fit during the holidays.

It's the time of day when you likely have the most energy and can squeeze in quick exercises after a light breakfast.

Your kids and spouse may still be sleeping when you complete morning sweat sessions, so you likely won't miss out on much, if any, time spent with family.

Morning workouts keep your metabolism going strong and energize you for the rest of the day.

They also tend to enhance your mood and get your day off to a productive start.

Simply hit the gym early, jog outdoors, or get creative with at-home workouts for men.

See the program 38,000
guys over 40 are using to
get results like these…

CHECK OUT FOUNDATIONS »

Don't Buy Larger Clothes Sizes

While weight gain is common during the holidays for many adults, don't give in and buy bigger clothes sizes to accommodate a larger waistline.

Simply keep wearing your desired size and if your clothes begin to feel tighter, work out more or eat healthier foods to reverse course.

If your goal is weight loss before, during, or after the holiday season, buy clothes in the size you want to fit into and begin moving toward your ideal weight!

Don't Be Too Hard on Yourself

You don't have to follow a perfect diet, or exercise for hours every day, to achieve staying fit during the holidays.

It's OK to indulge in your favorite holiday foods, even not-so-healthy ones, on occasion if it's something you enjoy.

Just be mindful of balancing diet with exercise, sleep, hydration, and stress reduction to optimize your overall wellness and enjoy time with your loved ones.

Don't let exercise take the place of time spent with family but work it into your schedule when you can, or recruit family members to join you!

Weigh Yourself Daily

Weighing yourself daily is an excellent way to maintain an ideal body weight, or even lose weight, during the holiday season.

Track your weight from one day to the next to ensure you stay on track with a healthy diet and exercise plan.

If you notice your weight slowly creeping up, it's time to alter your routine.

Break Up Large Workouts Into Smaller Sweat Sessions

Staying fit during the holidays might mean squeezing in multiple smaller workouts throughout the day, rather than doing one longer sweat session.

If you have a busy holiday schedule planned, it's sometimes difficult to carve out a large block of time each day for exercise.

The good news is that doing two or three 15-20-minute workouts instead of one longer exercise session offers you just as many health benefits!

Maintain a Structured Sleep Schedule

Getting plenty of sleep is important all year long, especially during the holidays.

Sleep keeps your energy levels high and your hormone levels in check, which helps you curb cravings for junk foods.

While you might not have the exact same sleep schedule during your holiday break, it's important to ensure you still allow yourself at least 7 hours of uninterrupted sleep each night!

Get the program 50,891 guys over 40 are using to get results like these…

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Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Men 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

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• Muscle gains & better cardiovascular fitness
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FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on staying fit during the holidays.

But don't just grab anything off the shelf!

All shakes are not created equal — many are packed with added sugar and artificial ingredients.

Some premade, store-bought shakes are healthy, but when you make them yourself, you always know EXACTLY what's in them.

Knowing how to make your own weight loss shakes — and having the right recipes on hand — will help you reach your goals in no time.

Keep reading to learn how to use weight loss shakes as meal replacements the RIGHT way, and get started today with 8 of our favorite recipes!

A key component to any good weight loss shake is protein. Learn about Fit Father SuperFuel, a specially designed protein powder for men over 40!

Do Weight Loss Shakes Actually Work?

Weight loss shakes work better for meal replacements than juices or smoothies because they provide a better balance of protein, carbohydrates, and healthy fats. A proper balance will help you feel full for longer periods of time, without feeling deprived.

However, use caution when drinking shakes in addition to your usual meals when you're trying to shed pounds. Shakes can add extra calories (and added sugar if you choose sugar-sweetened protein powder or too many sugary ingredients). Replace full meals with weight-loss shakes to help cut calories.

Weight loss energy needs for men are generally between 1,500 and 1,800 calories daily. This is a good rule of thumb to follow, though your individualized weight loss calorie requirements depend on your frame size, initial body weight, and physical activity level.

Aim to eat 300-500 fewer calories than your usual daily intake to lose 1 to 2 pounds per week.

If you normally eat 2,800 calories daily, set a goal of about 2,300 calories instead to shed about a pound per week. This weight loss rate is safe, but also effective for long-term healthy weight management.

Believe it or not, eating small, frequent meals throughout the day is one of the best weight-loss strategies.

Researchers found that eating six meals daily, each providing the same number of calories, reduced body mass index (BMI), total cholesterol, LDL cholesterol, and triglyceride levels — and increased HDL cholesterol (heart-healthy cholesterol) in study subjects.

However, eating six meals per day can be difficult and unsustainable. We recommend eating 2-3 meals, but it all comes down to personal preference and finding what works for you.

Therefore, if your weight loss energy needs are 2,300 calories daily, aim to eat about 500-1000 calories per meal with a healthy snack or smoothie to fill the gaps.

Use meal replacements in conjunction with our free meal plan to develop a solid weight loss strategy.

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Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

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How to Use Shakes as Meal Replacements

When using nutritious shakes as meal replacements, it’s important to include the right mix of protein, carbohydrates (especially fiber), and healthy fats to boost satiety, curb junk food cravings, and meet your body's nutritional needs.

Use Protein-Rich Ingredients

Choose from the following list of nutritious proteins to create a delicious meal replacement shake.

Make sure your ingredients are free from added sugar.

• Whey protein powder
• Casein protein powder
• Pea protein powder
• Egg white protein powder
• Hemp protein powder
• Brown rice protein powder
• Mixed plant-based protein powders
• Low-fat milk
• Soy milk
• Protein-fortified almond milk
• Plain, nonfat Greek yogurt

Getting plenty of protein at meals provides you with various weight loss health and wellness benefits. Protein helps you feel full from fewer calories, allows your body to burn extra calories and fat throughout the day, and helps you maintain lean muscle mass during weight loss. Be sure to add some protein to your weight-loss shakes!

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Men)

As a busy guy, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy guys 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

Click here to learn more about SuperFuel: the delicious “secret weapon” guys are using to feel energized 24/7 and finally stay consistent with healthy eating »

Choose Fiber-Rich Carbohydrates

To add carbohydrates and fiber to your meal replacement shake and keep you fuller longer during weight loss, choose from the following carb-rich fruits, veggies, and whole grains:

• Strawberries
• Blueberries
• Raspberries
• Blackberries
• Bananas
• Pears
• Cherries
• Oranges
• Cooked quinoa
• Oatmeal
• Apples
• Mangoes
• Honeydew melon
• Other fruits
• Kale
• Carrots
• Cucumbers
• Pumpkin

Don't Forget the Heart-Healthy Fats

To help boost satiety, lower junk food cravings, and make sure your weight loss shake is well-balanced, choose from the following list of heart-healthy fats:

• Avocados
• Peanut butter
• Almond butter
• Cashew butter
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Chia seeds
• Flax seeds
• Hemp seeds
• Sliced almonds
• Cashews
• Walnuts
• Shredded coconut
• Coconut oil

Toss in Some Flavor, Too!

Last but not least, add a tiny bit of extra flavor to weight loss shakes to make meal replacements more palatable.

Some of these ingredients also contain energizing caffeine to get you through mid-day fatigue.

Choose from the following flavor-enhancing ingredients when preparing meal replacement shakes:

• Honey (use in moderation)
• Cinnamon
• Nutmeg
• Matcha green tea powder
• Coffee
• Dark chocolate
• Vanilla flavoring

When creating your own nutritious weight loss shakes, you’ll also need a blender to blend together the ingredients — and ice cubes if you have them on hand.

Meet SuperFuel Vegan. The Super Delicious 100% Plant-Based Protein Shake Packed With 40+ Energy Boosting Vitamins & Superfoods

Meet SuperFuel Vegan.
The Super Delicious 100% Plant-Based Protein Shake Packed With 40+ Energy Boosting Vitamins & Superfoods

As a busy guy, it’s challenging to stay consistent with healthy eating… especially if you’re following a more plant-based diet. That’s why we built SuperFuel Vegan… the delicious “all-in-one” nutrition shake to give you the premium 100% plant-based protein + key nutrients you need for more energy, fat burning, & muscle building.

As a busy guy, it’s challenging to stay consistent with healthy eating… especially if you’re following a more plant-based diet. That’s why we built SuperFuel Vegan… the delicious “all-in-one” nutrition shake to give you the premium 100% plant-based protein + key nutrients you need for more energy, fat burning, & muscle building.

Click here to learn more about SuperFuel Vegan the delicious 100% Plant-Based Protein with 40+ powerful superfoods »

Click here to learn more about SuperFuel Vegan the delicious 100% Plant-Based Protein with 40+ powerful superfoods »

Delicious Weight Loss Shake Recipes

Having the right recipes on hand that are nutritious, taste great, and boost energy makes weight loss seem like a breeze. Try the following mouth-watering weight loss shake recipes to start your weight loss journey.

Spiced Pumpkin Pie Weight Loss Shake

This is a perfect Fall-themed shake, but it will surely be a hit all year long!

Blend together the following ingredients:

Chocolate Peanut Butter Banana Weight Loss Shake

When you’re in the mood for something sweet but still nutritious and low in calories, give this flavorful recipe a try.

Apple Cinnamon Weight Loss Shake

This apple cinnamon recipe tastes so delicious you'll be shocked to know it works well as a weight-loss meal replacement. It tastes just like apple pie!

Matcha Green Tea Weight Loss Shake

Because matcha green tea powder contains caffeine, this recipe gives you the extra boost of energy you need to get through long days.

Berry Kale Chia Weight Loss Shake

If you choose this flavorful berry, kale, chia protein recipe, you’ll get a shake packed with nutrients, and a quick boost of energy to beat mid-day fatigue.

Avocado Banana Weight Loss Shake

Avocado is one of the healthiest fats to add to a weight loss shake. Add banana and other flavor-enhancing ingredients, and you’ll be pleasantly surprised.

Strawberry Coconut Weight Loss Shake

You’ll feel like you’re on vacation on a tropical island when choosing this recipe for your next meal!

Iced Coffee Weight Loss Shake

When you’re ready for a quick pick-me-up, consider this delicious and nutritious caffeinated treat.

Get the program 50,891 guys over 40 are using to get results like these…

CHECK OUT FOUNDATIONS »

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Men 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

Using Weight Loss Shakes to Reach Your Goal Weight

Using shakes as meal replacements is just one component of a healthy weight loss program.

For meals that aren’t shakes, make the Perfect Plate:

• Fill half of each plate of food with vegetables, particularly lower-calorie non-starchy vegetables.
• Fill one-fourth of each plate of food with nutritious, protein-rich foods.
• Fill one-fourth of your plate with fiber-rich carbohydrates and/or heart-healthy fats.

Drink water when you first wake up (at least 2 cups), before meals (2 cups before each meal), and throughout the day.

Get regular exercise to boost your chance at weight loss success — at the very least, try to get in 30 minutes of physical activity every day.

Be sure to get plenty of sleep (7 to 9 hours each night), avoid stressful situations when you can, and find active outdoor hobbies to enhance weight loss.

Avoid sitting for prolonged time periods by using a sit-stand desk, or taking lots of short walking breaks if you have a desk job. Your goal is to keep moving all throughout the day.

If planning meals, menus, and workouts sounds like a tedious task, consider joining a structured weight loss program with proven success. Fit Father 30X (FF30X) is a weight loss program specifically designed for men over 40, and helps busy fathers lose weight, build lean muscle mass, burn belly fat, and stay healthy for life.

When using FF30X, you’ll have access to meal plans, menus, and customized daily workouts (with coaching support) to keep you on track with your weight loss journey. If you’ve tried weight loss programs in the past and have failed, it’s OK! FF30X is easy to follow, and makes weight loss feel like a breeze!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss shakes.

Learning simple tricks to address common health concerns for men over 40 helps you maintain an ideal weight and reduces the risk of disease.

If you're over 40, you might notice a few changes in the way your body feels, looks, and functions. You may experience a slower metabolism, reduced muscle mass, fatigue, weight and fat gains, erectile dysfunction (ED), or thinning hair. You might also have some mood changes.

These and other symptoms can indicate a hormone imbalance, which is common with aging in men. Knowing which health concerns to watch out for and what to do about them is the key to staying healthy in your 40s, 50s, 60s, and beyond.

Start with the health tips for men over 40 we lay out below!

In this article, you'll learn about:

• • The common health concerns men over 40 are at risk for.

• • How to prevent those issues.

• • Easy ways you can start improving your health.

• • How to set yourself up for a healthy future.

• • And more!

But before we get into all that, I want you to watch this video that lists 8 bizarre (but proven!) health habits for men over 40.

Health Concerns for Men Over 40

Before we get into the top 10 health tips for men over 40, let's take a look at a few common health concerns men over 40 are at risk for or could experience at some point.

Obesity

Obesity is a common health concern, especially in men over 40. The Centers for Disease Control and Prevention (CDC) says that nearly 74% of adults in the United States are overweight or obese, putting them at risk of chronic diseases and their risk factors.

Aim to keep your waist circumference less than 41 inches if possible, as doing so minimizes your chance of developing chronic diseases.

One reason the risk of obesity increases over 40 is because of changes in body composition (muscle-to-fat ratio), as well as reductions in metabolism. However, you can still maintain a healthy weight and stay disease-free with the right health tips for men over 40 in place!

Low Testosterone/ED

Low testosterone (male hormone) is common among aging men, especially those over 40. Your body naturally produces lower levels of testosterone with age, which can contribute to unpleasant side effects.

Low T can lead to thinning hair, low muscle mass, weight gain, increased body fat, and sexual dysfunction, and it can also affect your mood and make you feel tired.

There are several things you can do to keep testosterone levels as high as possible over 40 and beyond. Eat testosterone-boosting foods, take testosterone-boosting supplements, maintain a healthy weight, and get regular exercise.

See your doctor periodically to have your hormone levels checked. They may suggest you try testosterone therapy, such as shots, patches, gels, or pellets. Your provider offers treatments for ED if you struggle with this condition.

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Osteoporosis

Osteoporosis is a chronic condition that makes your bones brittle and more prone to breaking. There are numerous reasons men over 40 are at risk of osteoporosis and low bone density.

Testosterone decline that occurs with aging in men is a risk factor, as well as not participating in enough bone-strengthening exercises (running, jumping, walking, etc.) over the course of your lifespan or consuming too little calcium and vitamin D.

Arthritis

Arthritis is common among men, especially those over 40. While rheumatoid arthritis is more common among women, gout, a form of arthritis that often affects your toe joints, occurs more often in men.

A family history of arthritis is the main risk factor for developing it, but living a healthy lifestyle reduces your risk of getting arthritis or lessens your symptoms.

Prostate Cancer

Cancer is a common chronic disease among men, especially those over 40. Prostate cancer is especially concerning for men, which is why routine prostate cancer screening (if you're at risk) is important.

See your doctor annually to screen for common cancers, including prostate cancer, as early detection and treatment is the best way to beat the disease.

Signs and symptoms of prostate cancer include trouble urinating, decreased urine stream force, blood in the semen, blood in urine, bone pain, erectile dysfunction, and unintentional weight loss.

Skin Cancer

Skin cancer is another common cancer among men and women. Do skin checks regularly to detect cancerous tissue before it spreads.

Have your doctor evaluate moles or skin abnormalities that change in color, size, shape, or overall appearance.

When detected early, your provider can safely remove cancer cells without complications.

Protect your skin from the sun by using sunscreen or wearing sunglasses or hats.

High Cholesterol

High cholesterol is a common heart disease risk factor among men over 40 and beyond. Your risk of developing high cholesterol often increases with age and family history of high cholesterol.

Other risk factors include poor dietary habits, exercise, smoking, excessive alcohol, and obesity.

Ways to reduce high cholesterol naturally include eating fiber-rich foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Limit animal fats (especially processed and high-fat meats), exercise regularly, and maintain an ideal weight.

Take cholesterol-lowering medications or dietary supplements if your doctor recommends them.

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

High Blood Pressure

High blood pressure is a heart disease risk factor that's common among men over 40. High blood pressure has many of the same risk factors as high cholesterol, such as smoking, obesity, excessive alcohol, poor dietary habits, and lack of physical activity.

Too much sodium, too little dietary potassium, and ongoing stress are also high blood pressure risk factors.

Healthy lifestyle habits, as well as taking blood pressure-lowering medicines if needed, can keep blood pressure under control and reduce your risk of heart attack, stroke, and heart disease.

Also, check out these heart-healthy foods and these foods that help lower blood pressure.

Heart Disease

Heart disease is the number one cause of death in men in the United States, according to the CDC.

Your risk of developing heart disease increases with a family history of heart disease, but also with older age and unhealthy lifestyle habits.

Get regular exercise, eat nutritious foods, get plenty of sleep, and keep blood sugar, blood pressure, and cholesterol in check to reduce the risk of heart disease. Avoid excessive alcohol consumption and smoking.

Diabetes

Diabetes is another common disease among men and women in the United States, affecting about 1 in 10 adults. Your risk of developing diabetes, particularly type 2 diabetes, increases over 40.

Uncontrolled diabetes boosts your chance of complications like organ damage, heart problems, nerve damage, eye problems, Alzheimer's disease, and more.

Eating nutritious foods, getting regular exercise, and maintaining an ideal weight are ways to lower your risk of developing type 2 diabetes. Type 1 diabetes often develops during childhood.

If you do have diabetes, properly managing blood sugar lowers the risk of complications. Make healthy lifestyle changes and use insulin or oral diabetes medicine if needed for blood sugar control.

Depression

Depression is a common mental health condition among men, affecting nearly one-third of men at some point during their lifetime. Anxiety often accompanies depression.

Both of these mental health disorders boost your risk of physical aches and pains, relationship struggles, problems at work, weight gain or weight loss, and substance abuse.

If you struggle with constant sadness, worry, or fear, adopt healthy habits and see your doctor for an evaluation and treatment if necessary. They can prescribe medications, recommend transcranial magnetic stimulation (TMS), or suggest you attend counseling sessions to work through challenges, reduce symptoms, and have a better quality of life.

Gum Disease

Gum disease affects a lot of men over 40, as it occurs in nearly half of adults age 30 and older and more than 70% of those age 65 and older.

Symptoms of gum disease include receding gum lines, bleeding gums, loose permanent teeth, bad breath, jaw bone loss, and permanent tooth loss.

Gum disease is associated with heart problems, as people with gum disease are 2-3 times more likely to have a stroke, heart attack, or other heart issues.

The best way to reduce the risk of gum disease is to brush your teeth with fluoride toothpaste after meals, floss daily, and see your dentist every six months (or more often in some cases) for dental cleanings. Limit sugary drinks and sweets in favor of nutritious whole foods.

Detecting and treating gum disease early is the best way to prevent complications, so see your dentist at the first sign of a problem.

Learn how dental and oral health affects your heart health and overall health!

10 Health Tips for Men Over 40

Follow the health tips for men over 40 below to maintain exceptional health and wellness, while reducing the risk of chronic diseases and their side effects:

Boost Fiber and Plant Foods

Plant-based foods are loaded with satiating fiber, vitamins, and minerals! They enhance healthy weight management and lower your risk of obesity, high cholesterol, heart disease, diabetes, and other chronic diseases.

Try to eat vegetables at each meal, plus an assortment of legumes, whole grains, nuts, and seeds.

Fill half of each plate of food with non-starchy vegetables and the other half with starchy veggies or whole grains PLUS nutritious protein foods like chicken or fish. We call this the Perfect Plate.

Add healthy plant fats to your menu to enhance vitamin absorption and brain health, boost satiety, and maintain healthy hair, skin, and nails. Regularly consume olive oil, other plant oils, nuts, seeds, nut butter, avocados, and olives. Take omega-3 fatty acid supplements (fish oil or vegan-based omega-3s) if your doctor recommends it!

Get Plenty of Sleep

Sleep is extremely important for your overall health and wellness, especially when adopting health tips for men over 40 is your goal.

Sleep gives you a boost of energy, balances hormones, helps curb hunger, and reduces your risk of obesity.

Getting enough sleep helps you stay physically active and mentally alert. Aim to get at least 7 hours of sleep each night by setting a regular bedtime. Consider trying guided sleep meditation if you struggle to fall asleep on your own.

Improve your sleep quality at night with these 5 ways to sleep better!

Visit Your Doctor at Least Once Yearly

Seeing your doctor on a regular basis is one of the most important health tips for men over 40. It's the best way to detect and get treated for diseases or their risk factors before serious complications arise.

Schedule routine physical exams every year or more often if your doctor recommends it, and ask if you're due for prostate or colon cancer screening.

They can prescribe medications if needed or refer you to a medical specialist for complex medical problems. Your doctor may prescribe hormone therapy to reduce unpleasant symptoms linked with low testosterone.

See a Dentist Regularly

To maintain a healthy smile and reduce the risk of gum disease and other oral health problems, see your dentist at least every six months for routine dental cleanings and exams.

Practice good oral hygiene habits at home by brushing your teeth after meals, flossing daily, and using antiseptic mouthwash if your dentist recommends it.

Focus on Your Mental Health

Your mental health is just as important as your physical health and your overall well-being.

If you struggle with anxiety, depression, bipolar disorder, obsessive-compulsive disorder (OCD), attention-deficit disorder (ADD), post-traumatic stress disorder (PTSD), or substance abuse disorder, see a psychologist to get the treatment you need to live your best life.

Keep Your Body Moving

Move your body often throughout the day to maintain exceptional health, increase calories burned, maintain an ideal weight, keep your metabolism high and your heart healthy, and boost strength.

Aim to complete at least 20-30 minutes of cardiovascular exercise most days of the week.

Do things that keep your body moving (house chores, yard work, walking the dog, etc.) for at least 45 minutes whenever you have the chance.

Learn about the importance of walking every day and how it can DRASTICALLY improve your overall health.

Lift Weights Regularly

Regular weight training is one of the most important health tips for men over 40 for many reasons.

Lifting weights increases your body's lean mass, which boosts metabolism, calories burned, strength, muscle definition, and overall heart health.

You can also use resistance bands or use your own body weight as resistance.

Work each major muscle group (arms, shoulders, back, chest, abs, butt, and legs) at least twice per week to reap the most benefits from weightlifting!

Take Dietary Supplements for Men

Even if you eat healthy foods, it's sometimes difficult to get enough of the nutrients your body needs daily to function properly.

Your doctor may recommend dietary supplements designed for men to stay as healthy as possible.

Examples include multivitamin supplements, vitamin D, omega-3s, fiber supplements, probiotics, protein supplements, testosterone-boosting supplements — or supplements that support your joints, immune system, heart, or metabolism!

Find Active Outdoor Hobbies

Spending time outdoors offers numerous benefits for your physical and mental health.

You can obtain beneficial vitamin D, de-stress, and feel better overall.

Get outside when you can by choosing active outdoor hobbies.

Examples include hiking, jogging, cycling, playing outdoor sports, or practicing sports with your kids!

Join a Healthy Living Program for Men

In addition to choosing health tips for men over 40, having structure and motivational support increases your chance of maintaining a healthy lifestyle long-term.

The Fit Father Project offers healthy living plans designed with men's needs in mind.

Continue practicing the best health tips for men over 40, and try a free meal plan and workout today!

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on health tips for men over 40.

Changing your thinking can help you accomplish more than you ever thought possible. Whether it's a promotion, improvements in work/life balance, or, yes, even weight loss, changing your mindset is the first step to achieving the future you desire.

Your mindset includes thought patterns and how you perceive and approach everyday situations. A positive mindset can help you commit to, follow through with, and meet your goals — physically, mentally, and emotionally.

Being grateful for what you have and appreciating the positive aspects of your life is the key to happiness and success. Visualize a positive future and picture yourself achieving all of your goals. Tell yourself and your mind that you can accomplish anything — because you can!

Finding the right weight loss mindset is about developing effective strategies to help you meet your short-term and long-term targets. Keep reading to find out how!

Learn more about creating a positive mindset and stopping negative thoughts and self-talk!

21 Ways to Utilize the Power of Mindset and Harness Your Weight Loss Mindset

Consider these tips for building your weight loss mindset and improving your health, wellness, and happiness!

1. Get in the “Work Hard” Mindset

The right weight loss mindset helps you change thought and behavior patterns to work hard to make life changes. While getting healthy and fit may be easier than you thought possible, it still takes hard work and dedication. Get in the right mindset that hard work and not giving up often lead to great rewards!

2. Stay Dedicated

Stay dedicated to your goals to improve your chance of long-term success! Don't give up if you have an off day (or even an off week) regarding your health, wellness, and overall well-being. Get back on track the next day and keep moving forward.

Know that hard work and dedication produce unlimited rewards, so keep that in mind when you're not particularly motivated. Take days off periodically, whether taking time off from workouts, allowing yourself a “cheat” meal, or taking a mental health day off to unwind and refresh.

3. Think Positive Thoughts

Focusing on positive thought patterns offers you and your family a variety of wellness benefits as you work toward meeting your future goals. Thinking positively is one of the best ways to stay motivated about the future, improve your mood, and make others enjoy being around you.

Positive things are present in just about any life situation you encounter. Most things in life have good and bad, so focus on the good to make your weight loss mindset successful. If you haven't accomplished your desired life goals, visualize your future using a positive attitude, and don't get discouraged if you hit bumps in the road.

Keep a positive mindset when interacting with co-workers, friends, and family. Try to eliminate feelings of anger, jealousy, blaming others, complaining, gossiping, and badmouthing other people. Instead, focus on all of the positive parts of your life and build upon them to achieve the success you and your family deserve.

4. Set Goals

In addition to having the right weight loss mindset, you need tangible goals to strive for. Establish short and long-term targets and get in the mindset to accomplish them. Picture what your life will look like after achieving the goals you set for yourself.

Examples of goals you might consider for yourself, depending on your personalized needs, include:

Health Goals: Achieve normal blood pressure and cholesterol levels, control blood sugar if you have diabetes, maintain balanced hormones, achieve healthy body weight, eliminate nutrient deficiencies, reduce stress, quit smoking if you're a smoker, and limit or avoid alcohol.

Diet and Exercise Goals: Eat at least three servings of vegetables daily, consume protein during each meal, consume three servings of dairy foods or plant-based alternatives, sleep at least 7 hours each night, and find active hobbies you and your family enjoy.

Weight Loss/Body Composition Goals: Lose 1-2 pounds each week, increase muscle mass, increase your muscle-to-fat ratio, or lose inches off of your waist circumference.

Finance/Career Goals: Find a job you love, quit a job that isn't good for your mental or emotional health, get a promotion, start your own business, work flexible hours, or achieve a better work/life balance.

Relationship Goals: Get married or improve the quality of your marriage, spend more time with your family, and develop and maintain close friendships.

Personal Goals: Stay organized, be patient, be slow to anger, read more books, learn new life skills, complete continuing education for your job, try new adventures, learn to invest money, spend more time outdoors, or take yearly vacations.

Get the program 50,891 guys over 40 are using to get results like these…

CHECK OUT FOUNDATIONS »

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Men 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

5. Be Grateful and Show Love

Being grateful for what you have is often difficult for some people but remember that the grass isn't greener on the other side. The perfect life that others might portray isn't always what it seems.

Chances are that not all aspects of your life are perfect, but you probably still have many things and people to be grateful for. Don't lose sight of what's important in life (food, shelter, jobs, health, friends, and family). Spend time being grateful for all the good things you have going on to avoid regrets later.

A weight loss mindset will work best if you have things you love and are passionate about. List things you love, such as time with family and friends, your job, and active hobbies.

It's important to enjoy life to its fullest whenever you have the chance to do so.

Set aside time daily for family, friends, exercise, sleep, stress-reduction strategies, etc. Use the power of mindset to know that you CAN achieve what you put your mind to — including exceptional health and happiness.

6. Make a Schedule

Develop a daily schedule and stick with it as best you can. Doing so makes it easier to accomplish your goals.

Go to bed at the same time each night, wake up and work out at about the same time, and eat regular meals (avoid skipping meals).

Make it a goal to stick to your schedule as much as possible. Whether your goal is to complete work tasks on time, spend more time with family, or boost exercise intensity or endurance, set a daily routine and use the power of mindset to stick with it.

7. Challenge Yourself

When using the power of mindset to accomplish future goals, challenge yourself to reap greater rewards. Move beyond your comfort zone, whether you want to get fit, train for a marathon or bodybuilding competition, get a new job, or start a business.

Don't worry about failing.

You'll never succeed if you don't try, and lack of effort can lead to regrets later in life. You might surprise yourself at what you can accomplish using the power of mindset. Visualize your future to accomplish even the most challenging feats.

8. Don't Compare Yourself to Others

While it's often tempting to do so, avoid comparing yourself to other people. However, use other people's successes to set goals for yourself.

Rather than wishing your life was more like somebody else, appreciate the blessings you have in your life and ask other people for advice about how they've accomplished your desired goals.

If you see someone with a physique that you desire, ask them what their daily workout or diet entails. If you meet someone with a career you desire, find out what they did to prepare for and get the job. If you aspire to be an investor or start your own business, talk with other people who have accomplished the goals you have for yourself!

See the program 38,000
guys over 40 are using to
get results like these…

CHECK OUT FOUNDATIONS »

9. Meditate

Meditation is a highly effective tool in your weight loss mindset. Focus on specific thought patterns when alone in a quiet place without distractions.

Meditation enhances a healthy mind and body. It allows you to use your mind to de-stress and improve your health habits.

Focus on your breathing and use the power of mindset during meditation when relaxing, getting ready for bed, or exercising. To sleep better at night, consider guided sleep meditation right before bed to reduce stressful thoughts and help you clear your mind.

10. Have Detailed Thought Patterns

When using your weight loss mindset to accomplish daily, weekly, or long-term goals, it's important to focus on the details. Use your mind's power to do one more rep, run fast for one more minute, or make better food choices.

Be detailed when envisioning your future, and make lists of how to get from where you are to where you'd like to be.

Focus on the small details and write your step-by-step goals in a journal. Find the drive and determination to make them happen!

11. Be Spiritual

Being spiritual offers an array of health, wellness, and mental health benefits. Studies show that spirituality, paired with healthy behaviors, improves psychological well-being.

Spend time with other spiritual people, and pray to get in touch with your spiritual side. Encourage your family and friends to join!

12. Make To-Do Lists

It's important to put your short- and long-term goals in writing. Make a list of them and look at your goals daily.

Develop a regular schedule, make to-do lists, and develop timelines for accomplishing your goals. Many highly successful people make and use to-do lists!

Check goals off of your list as you accomplish them, and set new targets along your journey when needed. Use a daily planner to stay organized, track fitness and nutrition goals, and not miss meetings and planned activities.

13. Take Baby Steps

Finding the right weight loss mindset for you and your lifestyle won't happen overnight. Take baby steps toward your target workout, diet, weight loss, and other life goals to avoid feeling overwhelmed.

If you're new to exercise, try working out 15-20 minutes per day and increase daily workout times to 30 minutes, 45 minutes, or more most days of the week.

Don't attempt to make dramatic changes in diet, exercise, or weight loss all at once.

Make changes a little at a time until you reach your end goals. If your goal is weight loss, aim to drop 1-2 pounds per week until you reach your goal weight. The Centers for Disease Control and Prevention (CDC) recommends this slower weight loss rate as highly effective for achieving long-term success.

If you need help healthily meeting your goal weight and keeping lost weight off long-term, let the Fit Father Project 30X (FF30X) program guide you!

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14. Develop a Routine

When honing your weight loss mindset, sticking to a daily routine is often helpful. Doing so helps you stay focused physically and mentally.

Set a regular bedtime, allowing yourself at least 7 hours of uninterrupted sleep each night. Exercise at about the same times each day, have regular mealtimes (eat about every few hours), and make time for your job, your friends and family, and active hobbies or house chores.

Establishing a routine, keeping a schedule, and making to-do lists can help you achieve just about any goal you set for yourself.

Every day doesn't have to look exactly like the previous day, and it's OK to veer off your schedule now and then. But have structure and routine in place as much as possible.

15. Don't Expect Perfection

Expecting to be perfect is common, but it produces a lot of unnecessary pressure on yourself and your family. No kid, spouse, or parent is perfect, so don't feel like you need to be perfect, and don't expect others to be perfect!

Have realistic expectations about your lifestyle and goals.

Accept your and your family's imperfections, and it's OK if you don't accomplish goals right away! It often takes several failed attempts and time, trial, and error before many people achieve their goals.

16. Accept Past Mistakes

Failure is a common part of life, but the good news is that you can learn from past mistakes and use the power of mindset to make changes and accomplish future goals. Don't give up!

It's OK not to meet every goal you set, especially not right away. Try again or set smaller, more attainable initial goals. Over time, work up to accomplishing more advanced targets. Keep going. You can do it!

17. Enlist Social Support

To effectively use your weight loss mindset to achieve your goals, enlist the help of your social support network. This might include friends, family, co-workers, or Fit Father Project mentors and members who encourage you to stay on track with health, fitness, and lifestyle goals.

Recruit your spouse and kids to join you in your health journey so they can reap its many rewards. Work with your social support network to achieve short- and long-term goals. Doing so is a great opportunity to spend quality time together as a family!

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18. Ask For and Take Advice

To maximize the power of mindset, ask for expert advice along the way when you need it! Talk with other people who have accomplished past successes and take their advice.

When joining the Fit Father Project, you can access online health coaching from medical experts and a strong support group of other members that allows you to use positive thinking to accomplish targets you never thought possible.

19. Don't Get Discouraged

Using the power of mindset isn't always foolproof, so don't get down on yourself if you encounter bumps. Every busy dad struggles with parenting, marriage, jobs, friendships, mental health, physical health, and work/life balance from time to time.

Don't get down on yourself for making mistakes along the way or falling short.

Remember that no one is perfect. Don't dwell on past mistakes; forgive yourself, ask for forgiveness from others if needed, and keep moving forward!

Know that many successful people fail, often multiple times, before they achieve their end goals. Make changes to your short-term and long-term targets to ensure long-lasting success!

20. Reward Yourself

While the right mindset is important to achieving your goals, it's often difficult to fully enjoy life without rewarding yourself occasionally.

Find things that bring you joy and allow yourself to indulge in them.

Your rewards might be as simple as buying something new, getting a massage, having a weekly date night with your spouse at a nice restaurant, watching a moving, or reading a good book. Whatever it may be, take time to treat yourself!

And, yes, indulging in small amounts of alcohol or junk food from time to time, or taking a day off from working out, is perfectly fine as long as you practice healthy habits most of the time. Enjoying life to its fullest is as important as hard work and self-discipline.

21. Maximize Health and Wellness

The biggest benefit of the right weight loss mindset is enhanced physical and mental health. You can achieve or maintain exceptional health and wellness in many ways, even if you're a busy dad over 40!

Exercise Daily

Daily exercise is more important than ever, as more than 40% of adults are classified as obese. Even if you have limited time to exercise because of a busy schedule, make exercise a priority — even if it's just for 20-30 minutes a day!

In addition to planned exercise, keep your body moving daily by participating in activities of daily living for at least 45 minutes. This could be walking your dog, cleaning, doing yard work, playing outside with your kids, or running errands.

Daily exercise helps you avoid unplanned weight gain, build muscle mass, reduce the risk of chronic diseases, and improve your mood!

If you take a day or two off from exercise each week, it's OK! Just be sure to avoid sitting down for long time periods and keep your body moving as much as possible.

Use the Perfect Plate Method

The Perfect Plate Method is an excellent way to ensure your body gets the nutrients needed to function at its best.

To use this method, do the following:

• Fill half of your plate of food with non-starchy vegetables (broccoli, cauliflower, mushrooms, tomatoes, tomatoes, cucumbers, bell peppers, carrots, asparagus, zucchini, etc.).
• Fill one-fourth of each plate with turkey, chicken, fish, seafood, eggs, or other protein-rich foods.
• Fill the other one-fourth of your plate with wild rice, brown rice, quinoa, oatmeal, whole-grain pasta, whole-grain cereals, peas, sweet potatoes, corn, dried beans, lentils, or other legumes.
• Add nutritious fats to meals. Examples include fatty fish like tuna and salmon, olive oil, other plant-based oils, avocados, nut butter, nuts, and seeds.
• Consume three servings of dairy foods (milk, Greek yogurt, cottage cheese, plain kefir, plant milk, protein shakes, etc.) and two servings of fruit daily whenever possible.

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Drink More Water

Many busy dads don't drink the amount of water their bodies need to function properly, prevent fatigue, and avoid unplanned weight gain.

Drink water often throughout the day (aim for at least 16 cups of fluids daily for men) and keep filtered water with you all day.

Choose water instead of sugar-sweetened drinks like lemonade, sweet tea, soda, and sugar-sweetened sports drinks.

Get Enough Sleep

If you're not sleeping at least 7 hours every night, make it a goal to do so.

Studies show that getting 7 or more hours of uninterrupted sleep each night promotes optimal health in adults. It also boosts your energy, lets you stay mentally alert, helps balance hormone levels, and reduces your risk of unplanned weight gain.

Set a bedtime and sleep in a cool, dark, quiet room.

Don't Smoke

If you're a smoker and struggle to quit smoking, ask your medical provider or behavioral health specialist for help. They might recommend nicotine replacement therapy, smoking cessation programs, cognitive behavioral therapy, medications, or other treatments that improve your chance of success.

If you've been unable to quit smoking on your own in the past, don't give up! It's common to have multiple failed attempts before successfully quitting for good.

Use the power of mindset to know that you CAN quit smoking by making your health and wellness a top priority!

Limit Alcohol

If you're a social drinker and drinking a little bit now and then brings you joy in life, you don't have to give up alcohol entirely. However, it is important to limit or avoid alcohol as much as possible to maintain exceptional health.

Drinking alcohol can cloud your judgment, make you feel tired, and cause certain types of cancer.

Limit drinking occasions to once weekly if you can, or avoid alcohol entirely if you choose this route instead. But don't feel bad about indulging in a drink every now and then, especially if it brings you joy.

Choose light beer or hard alcohol mixed with club soda or water rather than alcohol mixed with sugar-sweetened mixers.

Take Dietary Supplements

Despite following a nutritious meal plan, your diet could still lack sufficient protein, vitamins, minerals, or other essential nutrients.

Ask your doctor which dietary supplements for men you should take to boost your energy levels, avoid nutrient deficiencies, and reduce your risk of health problems.

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Take Time to De-Stress

Relaxation and other stress-reduction strategies are important for your physical and mental wellness for many reasons. They can improve your mood and reduce your risk of high blood pressure, obesity, and other disease risk factors.

Schedule time into your daily routine to de-stress, even if it's just 20-30 minutes daily.

Read a good book, nap, get a massage, try yoga or meditation, watch a movie with your family, or walk outside. Doing so is more important than you might think for your overall well-being!

Focus on Your Mental Health

Your mental health is just as important as your physical health. And “Man up.” isn't the answer. Using the power of mindset is the perfect way to enhance your mental health and wellness.

Anxiety, depression, bipolar disorder, substance abuse disorder, attention-deficit/hyperactivity disorder (ADHD), post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), ongoing stress, and other mental health struggles are common in busy men over 40.

Don't feel bad about seeking help from professionals to improve your mental health status. Your provider could recommend you try cognitive behavioral therapy, support groups, medications, or other treatments to get your mental health in a place that allows you to live life to its fullest.

Check-in with Your Doctor

Even if you're healthy, seeing your doctor at least once a year is important. Doing so can detect health problems before they become serious.

Attend yearly physical exams and see your doctor if you notice new or unusual physical or mental health symptoms. They can screen you for diabetes, high blood pressure, high cholesterol, arthritis, depression, and other common men's health concerns.

Early detection of illnesses, diseases, injuries, or mental health challenges is the best chance you have of making a full, quick recovery.

Make Time for Loved Ones

Being social is important for mental health, so make time even if your work schedule is overly busy.

Spending quality time with family and friends on a regular basis enhances your overall well-being and quality of life.

Make time in your busy schedule to be social with the people you love. Have date nights with your spouse, plan fun family nights, and meet up with or call friends regularly to maintain a strong social support network.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the power of the right weight loss mindset.

That's why we put together this definitive guide to teach you what you REALLY need to know!

Men have unique nutritional needs. Knowing more about them is the key to staying healthy and reducing your risk of becoming overweight, getting sick, or developing a chronic disease.

Got questions about calories, nutrition, and healthy eating? We have answers!

In this definitive guide to healthy eating for men, you'll learn:

• • Calorie requirements for men of all shapes, sizes, and ages.

• • Macronutrient and micronutrient needs.

• • Fluid needs.

• • Foods to choose and avoid.

• •  Other ways to improve wellness.

• • And more!

But before we get into all that, I want you to watch this short video. It will show you a simple method that makes it easier to always eat healthily and stay on track with your diet!

Calorie Requirements for Men

Men often require more calories than women for numerous reasons. They are often taller, weigh more, have more muscle mass, and have a higher metabolism. Because of this, men also need more protein, vitamins, minerals, and fiber than women.

The Dietary Guidelines for Americans recommend the following general energy guidelines for weight management in men:

• Ages 19-20: 2,600-3,000 calories
• Ages 21-35: 2,400-3,000 calories
• Ages 36-40: 2,400-2,800 calories
• Ages 41-55: 2,200-2,800 calories
• Ages 56-60: 2,200-2,600 calories
• Ages 61-75: 2,000-2,600 calories
• Ages 76 and older: 2,000-2,400 calories

These recommendations are general guidelines for healthy weight maintenance, but everybody is different. The more active you are and the more muscle mass you have, the greater your calorie needs.

If weight loss is your goal, the National Heart, Lung, and Blood Institute (NHLBI) suggests men need about 1,500-1,800 calories per day to lose weight at a safe and effective rate of 1-2 pounds per week. You might need more or less than this to achieve safe weight loss, depending on your size, body composition, physical activity level, and metabolism.

A good rule of thumb is to reduce your current energy intake by 500-1,000 calories per day (or burn off 500 extra calories daily through exercise) to drop about 1-2 pounds of body fat weekly. Avoid losing more than 5 pounds per week unless your doctor supervises you.

Macronutrient Needs

The three main macronutrients include carbohydrates, protein, and dietary fat, which are nutrients your body needs on a daily basis to stay energized and function properly.

According to the Food and Nutrition Board, men have the following minimum daily macronutrient needs:

• Carbohydrates: 130 grams, or 45-65% of your calorie intake
• Fiber: 30-38 grams per day for men
• Protein: 56 grams, or 10-35% of your calorie intake
• Fat: 20-35% of your total calorie needs
• EPA plus DHA: at least 500 milligrams per day

Common sources of carbohydrates, protein, and dietary fat are as follows:

Carbohydrate-Rich Foods (about 15 g of carbs per serving)

Carb-rich foods that contain about 15 grams of carbohydrates per serving include whole-grain bread, whole-grain cereal, brown rice, wild rice, and whole-grain pasta. Other high-carb options include fruit, milk, yogurt, plant yogurt, plain kefir, sweet potatoes, peas, corn, black beans, lentils, and other dried beans.

Lower-Carb Foods (about 5 grams of carbs per serving)

Examples of foods containing lower amounts of carbohydrates include lettuce, spinach, kale, other leafy greens, tomatoes, cucumbers, bell peppers, mushrooms, celery, carrots, asparagus, zucchini, broccoli, cauliflower, onions, and green beans. Additional options are Greek yogurt, plant milk, almonds, cashews, pistachios, pecans, hazelnuts, peanuts, pine nuts, walnuts, Brazil nuts, macadamia nuts, and nut butter.

Protein-Rich Foods

Examples of healthy protein-rich foods include lean organic meat, chicken, turkey, duck, fish, shrimp, scallops, crab, other types of seafood, eggs, tofu, and seitan. Additional sources of protein include nuts, seeds, nut butter, milk, yogurt, kefir, cheese, peas, beans, lentils, and other legumes. Protein powder, protein shakes, and protein bars are also excellent sources of protein.

Micronutrient Requirements

Micronutrient (vitamins and minerals) requirements for healthy men are as follows:

Vitamins

• Vitamin A: 900 micrograms per day
• Vitamin C: 90 milligrams per day
• Vitamin D: 15-20 micrograms per day
• Vitamin E: 15 milligrams per day
• Vitamin K: 120 micrograms per day
• Thiamin: 1.2 milligrams per day
• Riboflavin: 1.3 milligrams per day
• Niacin: 16 milligrams per day
• Vitamin B6: 1.3-1.7 milligrams per day
• Folate: 400 micrograms per day
• Vitamin B12: 2.4 micrograms per day
• Pantothenic acid: 5 milligrams per day
• Biotin: 30 micrograms per day
• Choline: 550 milligrams per day

Minerals

• Calcium: 1,000-1,200 milligrams per day
• Chromium: 30-35 micrograms per day
• Copper: 900 micrograms per day
• Fluoride: 4 milligrams per day
• Iodine: 150 micrograms per day
• Iron: 8 milligrams per day
• Magnesium: 400-420 milligrams per day
• Manganese: 2.3 milligrams per day
• Molybdenum: 45 micrograms per day
• Phosphorous: 700 milligrams per day
• Selenium: 55 micrograms per day
• Zinc: 11 milligrams per day
• Potassium: 3,400 milligrams per day
• Sodium: 1,500 milligrams per day
• Chloride: 1.8-2.3 grams per day

Eating a variety of foods from each food group, as well as taking a multivitamin supplement designed for men, is the best way to meet your body's micronutrient needs. If you're deficient in vitamin D, vitamin B12, or other micronutrients, your doctor may recommend you consume higher doses of certain vitamins or minerals from supplements.

Fluid Needs

Drinking plenty of fluids, especially water, is one of the most important things you can do to stay healthy. According to the Food and Nutrition Board, men need 3.7 liters (about 16 cups ) of fluid daily to prevent dehydration and maintain proper body functions.

Consume plenty of milk, plant milk, coffee, tea, or broth-based soups to meet your body's fluid needs, but try to meet most of your fluid requirements by drinking water. Drink 2-4 cups of water when you wake up each morning. If weight loss is your goal, drink 2 cups of water before meals to boost satiety and help you eat fewer calories throughout the day.

Learn how to make your water healthier and SUPERCHARGE it!

How to Plan Healthy Meals for Men

There are several simple strategies you can use to plan meals for healthy eating for men.

Examples include:

Perfect Plate Method

Using our Perfect Plate method is simple and doesn't take much planning. It's basic but effective, and here's everything you need to know about it.

• • Half of each plate should be vegetables, particularly lower-calorie, non-starchy ones (remember, green is good).

• • One-fourth of each plate should be nutritious, protein-rich foods (turkey, chicken, lean beef, tuna).

• • One-fourth of each plate should be fiber-rich carbohydrates (sweet potato, brown rice, quinoa).

Also, be sure to mix in healthy fats at each meal, consume three servings of dairy foods or plant-based alternatives (plant milk or plant-based yogurt) daily, and eat about two servings of fruit each day.

USDA Method

Using the Dietary Guidelines for Americans as a reference, you can measure foods in each food group to plan daily menus. Your personalized USDA meal plan depends on your daily calorie requirements. Use the following meal plans below as a guide:

1,600-Calorie USDA Plan

• Fruits: 1 1/2 cups
• Vegetables: 2 cups
• Grains: 5 ounces
• Protein Foods: 5 ounces
• Dairy Foods: 3 cups
• Oils (healthy fats): 5 teaspoons

2,000-Calorie USDA Plan

• Fruits: 2 cups
• Vegetables: 2 1/2 cups
• Grains: 6 ounces
• Protein Foods: 5 1/2 ounces
• Dairy Foods: 3 cups
• Oils (healthy fats): 6 teaspoons

2,400-Calorie USDA Plan

• Fruits: 2 cups
• Vegetables: 3 cups
• Grains: 8 ounces
• Protein Foods: 6 1/2 ounces
• Dairy Foods: 3 cups
• Oils (healthy fats): 7 teaspoons

2,800-Calorie USDA Plan

• Fruits: 2 1/2 cups
• Vegetables: 3 1/2 cups
• Grains: 10 ounces
• Protein Foods: 7 ounces
• Dairy Foods: 3 cups
• Oils (healthy fats): 8 teaspoons

3,200-Calorie USDA Plan

• Fruits: 2 1/2 cups
• Vegetables: 4 cups
• Grains: 10 ounces
• Protein Foods: 7 ounces
• Dairy Foods: 3 cups
• Oils (healthy fats): 11 teaspoons

To complete your USDA menu, pick and choose foods from the following food groups:

Fruits (1-cup equivalent)

• 1 cup of fresh fruit
• 1 cup of 100% fruit juice
• 1/2 cup of dried fruit

Vegetables (1-cup equivalent)

• 1 cup of fresh or cooked vegetables
• 2 cups of leafy greens
• 1 cup of 100% vegetable juice
• 1/2 cup of dried vegetables

Grains (1-ounce equivalent)

• 1/2 cup of cooked rice
• 1/2 cup of cooked pasta
• 1/2 cup of cooked cereal
• 1/2 cup of cooked quinoa
• 1 medium slice of whole-grain bread
• 1 cup of ready-to-eat cereal

Protein Foods (1-ounce equivalent)

• 1 ounce of lean meat
• 1 ounce of poultry
• 1 ounce of seafood
• 1 egg
• 1/4 cup of tofu
• 1/4 cup of cooked beans
• 1 tablespoon of nut or seed butter
• 1/2 ounce of nuts or seeds

Dairy Foods (1-cup equivalent)

• 1 cup of milk
• 1 cup of plant milk
• 1 cup of yogurt
• 1 cup of plain kefir
• 1 cup of cottage cheese
• 1 1/2 ounces of natural cheese

Oils (1 teaspoon-equivalent)

• 1 teaspoon of plant-based oil
• 1/6th of an avocado
• 8 large lives
• 1/3 ounce of nuts or seeds
• 2 teaspoons of nut butter

You can count nuts, seeds, and nut butter as part of the protein or oils food group.

Don't turn up your nose — find out why liver and other organ meats are fantastic additions to your diet!

Foods to Choose and Avoid

Believe it or not, some formerly “unhealthy” foods might actually be good for you, and vice versa. Knowing which food items to choose at the grocery store and which to avoid can aid in healthy eating for men.

Choose the Following Foods

Choosing a variety of foods from each food group is best when planning meals for healthy eating for men. Pick whole foods that have undergone minimal to no processing.

Organic Meats

While it's often best to limit red meat, choosing grass-fed, fresh, or frozen organic meat is a good choice. Lean beef and other types of lean meat are loaded with protein, zinc, iron, vitamin B12, and other essential vitamins and minerals. Lean beef often contains 20-25 grams of high-quality protein in each 3-ounce portion.

Poultry, Fish, and Seafood

Fresh or frozen chicken, turkey, fish, shrimp, scallops, crab, and other types of seafood make an excellent addition to healthy eating plans for men. These foods are just as high in protein as red meat, containing 20-25 grams in each 3-ounce serving. Avoid highly processed, fried, or breaded poultry, fish, and seafood.

Organic Fruits

Adding a variety of fresh or frozen fruit to your meal plan is an excellent way to boost your fiber and vitamin intake. Go organic whenever possible. If you choose dried fruit, opt for varieties that don't contain any added sugar. Steer clear of fruits canned or packed with syrup or added sugar.

Organic Vegetables

When planning for healthy eating for men, choose a variety of fresh or frozen vegetables (go organic when possible). Pick leafy greens, tomatoes, cucumbers, bell peppers, mushrooms, or other non-starchy vegetables, as well as corn, peas, black beans, lentils, and other starchy veggies. If you have high blood pressure or heart disease and need to limit your sodium intake, avoid canned veggies or choose those with no added salt.

Whole Grains

Add whole grains to your meal plan instead of refined grains like white bread. Pick oatmeal, whole-grain breakfast cereals, brown rice, wild rice, quinoa, whole-grain bread, whole-grain pasta, whole-grain couscous, or other whole grains.

Nuts, Seeds, and Natural Nut Butters

Add nuts, seeds, and natural nut butter to healthy eating plans for men. Doing so adds fiber, heart-healthy fats, protein, vitamins, and minerals to your menu. If you need to limit sodium, choose unsalted nuts or seeds. Avoid nut butter that contains added sugar.

Extra Virgin Plant Oils

Adding plant-based oils to recipes is an excellent way to incorporate heart-healthy fats into your meal plan and boost satiety. Many of these oils are rich in brain-boosting omega-3 fatty acids. Choose extra-virgin plant oils whenever possible, as they are often the healthiest (minimally processed) option.

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Avocados

Avocados are an excellent source of heart-healthy fats, fiber, and vitamins. They boost satiety, which can curb junk food cravings. Add avocados to soups, salads, stir fry, other entrees, or even smoothies!

Olives

Like avocados, olives are a good source of heart-healthy fats. You can add olives to just about any dish, especially soups, salads, and other main dishes.

Organic Dairy Foods

Adding dairy foods to your diet contributes protein, calcium, vitamin D, phosphorous, and numerous other vitamins and minerals. Choose milk, Greek yogurt, plain kefir, cottage cheese, cottage cheese, or natural cheeses. While general guidelines use to encourage low-fat dairy foods, new studies show the benefits of choosing higher-fat or even full-fat dairy products. Some researchers found that high-fat dairy foods don't contribute to obesity, heart disease, or diabetes – and may even lower your risk of developing these conditions!

Herbal Seasonings

Rather than flavoring food with salt or condiments containing added sugar, consider using your favorite herbal seasonings instead – especially if you must limit your sodium intake because of high blood pressure or heart disease.

Coffee and Tea

Studies show that caffeine in coffee and tea can boost your body's metabolism (energy expenditure) and enhance fat burning. These drinks are very low in calories, containing about 5 calories (or less) in each serving. Drink coffee or tea in the morning or early afternoon, but avoid consuming it late in the day so you can get a good night's sleep.

Low-Sugar Protein Bars

Choose protein bars between meals or when you're on the go. Make sure the bars you pick are low in added sugar and preservatives. Or, consider nutritious homemade protein bars!

Natural Protein Powders

Consider adding whey, casein, egg, peanut, pea, or other plant-based protein powders to homemade shakes or smoothies. Doing so can curb satiety between meals. You can replace meals with protein shakes if weight loss is your goal. Avoid protein powder containing added sugar or artificial sweeteners whenever possible. Mix protein powder with unsweetened almond milk plus fruit or nut butter if you'd like!

Is that healthy food really healthy? Learn how to read nutrition labels properly and what nutrition facts REALLY mean.

Avoid the Following Foods

When healthy eating for men is your goal, avoid certain foods and drinks whenever possible.

Fried Foods

Picking foods that are baked, grilled, or roasted is usually the healthiest option. Breaded, fried foods add extra calories and carbohydrates to your menu. Instead of fried chicken, chicken-fried steak, fried shrimp, or fried cheese curds, choose baked chicken or turkey, grilled steak, grilled shrimp, or regular cheese.

Processed Meats

Eating processed meat can increase your risk of developing certain types of cancer, according to the American Cancer Society. Processed meat gets transformed through smoking, curing, fermentation, salting, or other processes that enhance or preserve its flavor. Examples of processed meats to steer clear of whenever possible include bologna, ham, hot dogs, sausage, bacon, and deli meats.

Poor Quality Red Meat

It's best not to overdo it when it comes to eating red meat, but certain types of meat are healthier than others. In addition to avoiding processed meats, steer clear of fatty cuts of red meat and red meat containing hormones or antibiotics. If you eat red meat, choose organic, grass-fed varieties when possible.

Sugar-Sweetened Drinks

You probably already know that sugar-sweetened drinks aren't the healthiest choice, as studies show these drinks increase your risk of weight gain, type 2 diabetes, and heart disease. Sugar-sweetened beverages contain empty calories from added sugar, which makes it difficult to maintain a healthy weight. Avoid soda, sweet tea, lemonade, sugary sports drinks, and sugar-sweetened juice drinks. Instead, pick water, unsweetened plant milk, coffee, or unsweetened tea.

Diet Foods and Drinks

While it's true that many diet foods and drinks are lower in fat and calories than non-diet foods, they aren't the best option. Studies have linked artificial sweeteners (calorie-free sweeteners) with higher body weights and metabolic diseases. Diet foods and drinks might taste sweet, but artificial sweeteners they contain don't contribute to satiety. Furthermore, they may cause you to crave sweets and other junk food.

Refined Grains

Refined grains are made from whole grains, but they lose fiber and other nutrients during processing. For this reason, whole grains offer many nutritional benefits over refined grains. Avoid highly processed grains when possible. Examples of grains to steer clear of include white bread, white rice, regular pasta, white bagels or tortillas, many baked goods, and sugar-sweetened cereals.

Here are the 9 worst health habits that most people do every day — and how to stop them!

Other Ways to Improve Wellness

In addition to healthy eating for men, there are several things you can to do boost your body's immune system and your overall health and wellness.

Take Dietary Supplements for Men

Adding dietary supplements to your meal plan is an excellent way to stay healthy and reduce your risk of illness and disease. Even if you eat healthy foods, sometimes you don't get enough of the essential nutrients your body requires daily. If your doctor says it's OK, dietary supplements for men to consider include:

• Testosterone-boosting supplements
• Fish oil supplements
• Protein shakes or bars
• Probiotics supplements
• Fiber supplements
• Metabolism-boosting supplements
• Extra vitamin D

The supplements that are best for you depend on your dietary intake and whether or not you struggle with nutritional deficiencies or chronic diseases.

Get Regular Exercise

Regular exercise complements healthy eating plans for men. Getting plenty of physical activity reduces your risk of unwanted weight gain, helps your body eliminate toxins through sweating, increases your muscle mass/fat ratio, and gives your metabolism a boost. Choose a good balance of strength training and aerobic workouts to maximize health benefits and improve your body composition.

Sleep More

Getting sufficient sleep each night is one of the best things you can do for your body. Doing so enhances your immune system and helps control your appetite.

Studies show that sleep deprivation (getting less than 7 hours of sleep per night) is associated with a higher body mass index (BMI) and an increased risk of obesity. Sleep deprivation can alter hunger hormone levels, causing you to feel hungrier.

Get a good night's sleep by setting a regular bedtime, not going to bed hungry or very full, and sleeping in a cool, dark room. Try meditation or reading a book before bed but avoid blue light (screen time).

Improve your sleep quality at night with these 5 ways to sleep better!

Try Stress-Relieving Strategies

Stress can increase inflammation and your risk of sleeping problems or unwanted weight gain. To keep stress levels low, get regular exercise, spend time outdoors, and try yoga, tai chi, meditation, massage, or being spiritual. Take a mental health day off from work when you need to.

Weigh in Daily

Whether your goal is weight loss, muscle gains, or maintaining your current weight, daily weigh-ins are important. Studies show that weighing in daily is highly effective for healthy weight management. Set a goal weight and weigh yourself at the same time each day. For example, step on the scale when you first wake up each morning.

Join a Men's Health Program

Whether you're already eating nutritious foods or you'd like motivation to begin healthy eating for men, consider joining a men's health program like the Fit Father Project. Doing so gives you access to custom meal plans, fat-burning and muscle-building workouts, weekly newsletters, motivational support from medical experts, and much more!

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Special Dietary Considerations

There's no one-size-fits-all meal plan for every man. Consider the following considerations if you're an older adult or have specific dietary needs.

Diet for Diabetes

If you have diabetes, it's important to plan out your meals to control blood sugar and reduce the risk of diabetes-related complications – such as nerve damage, foot problems, heart disease, kidney damage, or eye problems.

Diabetic meal plans vary based on the type of diabetes you have.

It's best to avoid eating too many carbohydrate-rich foods at one time. Space them out throughout the day and eat smaller, more frequent meals instead of just a few very large meals. Focus on protein-rich foods, heart-healthy fats (plant oils, avocados, etc.), and carbohydrate foods high in fiber – especially fruits, vegetables, whole grains, legumes, nuts, and seeds. Limit or avoid sweets, sugary drinks, baked goods, white bread, white rice, and other refined grains.

If you require insulin injections, use them as directed by your doctor or dietitian and plan out your meals accordingly. Test your blood sugar regularly and lose weight if you're overweight or obese. Get plenty of exercise on a daily basis (at least 30 minutes per day) and see your doctor for routine checkups.

Diet for Arthritis

A diet rich in whole foods is best to reduce inflammation if you have arthritis. The Arthritis Foundation recommends following the Mediterranean diet, which is a meal plan rich in olive oil, fish, legumes, vegetables, fruits, nuts, seeds, and whole grains.

Diet for Food Allergies

If you have a food allergy or lactose intolerance, avoid certain foods and ingredients that cause allergic reactions. You may have an allergy to soy-based foods, nuts, wheat, eggs, shellfish, or milk. If you have lactose intolerance, avoid milk and milk products or choose lactose-free milk or plant milk instead of traditional cow's milk. You might be able to better tolerate yogurt, cottage cheese, or hard cheese in small amounts.

Diet for Gluten Intolerance

If you have gluten intolerance or Celiac disease, avoid foods containing wheat, rye, barley, triticale, and oats processed in the same facility as these gluten-containing grains. Foods you can include in a gluten-free diet are fruits, vegetables, beans, other legumes, nuts, seeds, eggs, fish, poultry, most dairy foods, and lean (organic when possible) red meat. Examples of grains that don't contain gluten include rice, quinoa, millet, some oats, and gluten-free flour. Look for the words “gluten-free” on food labels.

Diet for High Blood Pressure and Heart Disease

If you have high blood pressure or heart disease, follow your doctor's instructions for healthy eating for men. Consume plenty of fruits, vegetables, legumes, whole grains, nuts, and seeds. Choose whole foods over processed foods and limit your sodium intake to 1,500-2,300 milligrams per day, depending on what your doctor recommends. Flavor foods with herbs instead of a salt shaker and check the sodium content on food labels. Get plenty of exercise, reduce stress, don't smoke, and limit or avoid alcohol.

Learn how to determine what a good heart rate for your age is, along with some strategies to measure and manage it.

Diet for High Cholesterol

If you have high cholesterol, follow a diet that's similar to a blood pressure-lowering meal plan. Lose weight if you're overweight and focus on plant-based foods like fruits, vegetables, whole grains, plant-based fats (olive oil, avocados, etc.), legumes, nuts, seeds, and natural nut butter.

Limit or avoid high-fat red meat, processed meat, and other highly processed foods. Choose grilled chicken, turkey, fish, or seafood, plus unsweetened plant milk, cottage cheese, or Greek yogurt. Get regular exercise, don't smoke or drink a lot of alcohol, and take fiber or omega-3 supplements if your doctor recommends it.

Diet for Older Adults

Older adults require fewer calories than younger adults, but they need more of certain nutrients. Examples include calcium, magnesium, vitamin D, and vitamin B6. Eat a healthy, well-balanced diet and take dietary supplements if your doctor asks you to. Get screened for low testosterone, low bone density, colon cancer, prostate cancer, high cholesterol, and high blood pressure as you age.

Diet for Bone Health

To maximize bone health as you age and reduce the risk of osteoporosis and fractures, consume enough calcium, vitamin D, vitamin A, magnesium, phosphorous, and other essential nutrients. Aim to consume at least three 1-cup portions of dairy foods or plant milk each day and take a dietary supplement designed for bone health if your doctor recommends it. Participate in bone-strengthening exercises like jogging, playing basketball, or rope jumping on a regular basis.

Weight Loss Diets

You don't have to severely restrict calories, carbs, or dietary fat to reach your goal weight and maintain it long-term. Healthy weight-loss diets are well-balanced to help you avoid hunger, fatigue, and nutritional deficiencies.

Cutting back on carbohydrates can enhance weight loss, especially if you reduce carbs from refined grains and added sugar. However, carbohydrates are your body's main energy source, and fiber-rich carbs are loaded with essential vitamins and minerals.

Low-fat diets used to be popular, but you don't have to cut back on dietary fat to drop weight. In fact, many weight-loss diets, including ketogenic diets and the Atkins diet, are high in protein and fat. Dietary fat helps boost satiety, is beneficial for heart and brain health, promotes healthy hair, skin, and nails, and enhances the absorption of fat-soluble vitamins.

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on healthy eating for men.

Fluctuating blood sugar levels can lead to a host of problems, including diabetes and metabolic syndrome.

Glucose support supplements have emerged as a popular tool for managing blood sugar levels and promoting overall well-being. By incorporating these supplements into your daily routine, you can take proactive steps toward better health and longevity.

However, it’s important to remember that supplements are not a substitute for a balanced diet and regular exercise. They work best when combined with a healthy lifestyle that includes a nutritious diet, regular physical activity, and routine medical check-ups.

Here are the top 10 benefits of taking glucose supplements and some lifestyle tips for optimal blood sugar management.

Meet Glucose Support. This powerful supplement improves blood sugar & insulin levels naturally with a safe & effective blend of 15 vitamin plus clinically proven ingredients like GlucoHelp®.

When your blood sugar is high, it can lead to damage of your brain, kidneys, liver, pancreas, and blood vessels. Glucose Support has compounds to protect your key organs from excess sugar. When your blood sugar is maintained at a healthy level, your body will have more energy and burn fat more efficiently.

Take 3 capsules of Glucose Support daily to promote balanced blood sugar & insulin sensitivity. It supports easier weight loss when paired with a healthy diet.

TRY YOURS TODAY »

Click here to learn more about Glucose Support »

The Top 10 Benefits of Glucose Supplements

1. Regulates Blood Sugar Levels

One of the primary benefits of glucose support supplements is their ability to help maintain stable blood sugar levels. Ingredients like chromium, berberine, and cinnamon can enhance insulin sensitivity and improve glucose metabolism, preventing spikes and crashes that can lead to health issues.

2. Improves Insulin Sensitivity

Improved insulin sensitivity is crucial for effective glucose utilization. Supplements often contain ingredients like alpha-lipoic acid and magnesium, which enhance the body's response to insulin, reducing the risk of insulin resistance and type 2 diabetes.

3. Supports Weight Management

Maintaining healthy blood sugar levels can aid in weight management. When blood sugar is stable, cravings for unhealthy snacks decrease, making adhering to a balanced diet easier. Some supplements also contain fiber, which promotes a feeling of fullness and aids in weight control.

4. Boosts Energy Levels

Fluctuating blood sugar can cause energy crashes and fatigue. By stabilizing blood sugar levels, glucose support supplements can help maintain consistent energy throughout the day, enhancing productivity and overall quality of life.

5. Enhances Metabolic Health

Supplements that support glucose metabolism can improve overall metabolic health. Ingredients like green tea extract and bitter melon enhance fat oxidation and promote efficient energy utilization, contributing to better metabolic function.

6. Reduces Inflammation

Chronic inflammation is linked to numerous health conditions, including diabetes. Many glucose support supplements contain anti-inflammatory ingredients like turmeric and omega-3 fatty acids, which can help reduce inflammation and improve overall health.

7. Protects Cardiovascular Health

Stable blood sugar levels are essential for heart health. Ingredients like cinnamon and alpha-lipoic acid have been shown to improve blood lipid profiles and reduce the risk of cardiovascular diseases by supporting healthy blood sugar levels.

8. Supports Cognitive Function

Fluctuating blood sugar levels can impact brain health and cognitive function. By promoting stable glucose levels, these supplements can help maintain mental clarity, focus, and overall cognitive performance.

9. Promotes Healthy Aging

Proper blood glucose management is vital for healthy aging. By supporting metabolic health and reducing oxidative stress, glucose support supplements can help mitigate age-related health issues and promote longevity.

10. Enhances Overall Well-Being

When blood sugar levels are stable, overall well-being improves. Individuals often experience better moods, reduced stress levels, and improved sleep quality, contributing to a higher quality of life.

What To Look For In Glucose Supplements

When selecting a glucose support supplement, it is important to choose one with high-quality, clinically tested ingredients. Look for products that are free from artificial additives and fillers. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medication.

While glucose support supplements offer many benefits, they may not suit everyone. Potential side effects include gastrointestinal discomfort, allergic reactions, and medication interactions. Always consult with a healthcare provider before starting any new supplement, especially if you are pregnant, nursing, or have any pre-existing health conditions.

Meet Glucose Support. This powerful supplement improves blood sugar & insulin levels naturally with a safe & effective blend of 15 vitamin plus clinically proven ingredients like GlucoHelp®.

When your blood sugar is high, it can lead to damage of your brain, kidneys, liver, pancreas, and blood vessels. Glucose Support has compounds to protect your key organs from excess sugar. When your blood sugar is maintained at a healthy level, your body will have more energy and burn fat more efficiently.

Take 3 capsules of Glucose Support daily to promote balanced blood sugar & insulin sensitivity. It supports easier weight loss when paired with a healthy diet.

TRY YOURS TODAY »

Click here to learn more about Glucose Support »

Lifestyle Tips for Optimal Blood Sugar Management

In addition to taking glucose support supplements, consider the following lifestyle tips to help manage blood sugar levels effectively:

1. Eat a Balanced Diet

Focus on a diet rich in whole foods, including plenty of vegetables, fruits, lean proteins, and healthy fats. Avoid processed foods, sugary snacks, and beverages that can cause rapid spikes in blood sugar.

2. Exercise Regularly

Physical activity helps your body use insulin more efficiently and can lower blood sugar levels. Aim for at least 150 minutes of weekly moderate-intensity exercise, such as brisk walking, cycling, or swimming.

3. Monitor Your Blood Sugar Levels

If you have diabetes or are at risk, regularly monitoring your blood sugar levels can help you understand how different foods and activities affect your glucose levels and make necessary adjustments.

4. Stay Hydrated

Drinking plenty of water helps maintain blood volume and can support healthy blood sugar levels. Aim for at least eight glasses of water daily or more if you are physically active.

5. Manage Stress

Chronic stress can impact blood sugar levels. Practice stress-reducing techniques such as mindfulness, meditation, yoga, or deep-breathing exercises to help keep your stress levels in check.

6. Get Enough Sleep

Poor sleep can affect insulin sensitivity and blood sugar levels. Aim for 7-9 hours of sleep daily to support overall health and well-being.

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Want To Change Your Life? Check Out FF30X!

FF30X is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, FF30X can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join FF30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched information on glucose supplements.

The Fit Father Project has designed a range of solutions to help you lose weight, build muscle, and feel better than you have in a long time.

We have already helped thousands of men improve their physical fitness and their possibilities for the future. Men who got in shape, not just for themselves but for their families and loved ones, too.

They are the proof that what you want to achieve is possible!

Ready to get in shape just like they did?

In this article, you'll learn about:

• • Why prevention is easier than cure.

• • The Fit Father 5-Point Solution to getting in shape at 40.

• • The keys to building simple and sustainable habits.

• • Getting your body AND mind right.

• • And more!

But before we get into all that, watch this video that lays out the basic principles of getting back in shape at any age.

Prevention Is Easier Than Cure

In the world of medicine, most doctors will agree that it is easier to prevent a disease from happening than it is to cure it.

Unfortunately, this is not always an option when dealing with your fitness.

There are simply too many factors that can ensure you are out of shape before you even realize it.

• Time – As you get older and your family grows, your free time quickly gets absorbed by so many things on your daily to-do list. Between family responsibilities, work duties, and home maintenance, it can be difficult to maintain a disciplined workout schedule. BUT … you can learn to ‘make' time for your workouts.
• Metabolism – It is simply a fact of life that as you age, your body changes. Two big changes that have an effect on men's body composition are a slowing metabolism and reduced testosterone levels. These two natural changes will, unfortunately, lead to decreased muscle mass and increased body fat. Therefore, if you continue to eat in the same way as you have always done, this metabolic change will mean you don't naturally shift as many calories as you previously did. BUT … more effective exercise will help to address this metabolic shift and reduction in natural testosterone.
• Motivation – There are so many different workouts and diet options around these days, and it can be hard to know which one will suit you best. Information overload can often lead to inactivity and a downer to your motivation. BUT … in this article, we'll show you simple and sustainable workout and eating habits that will be manageable and effective over the long term.

Here’s A Free 24-Min Fat Burn Workout For Busy Men 40+

This powerful workout will reignite your metabolism to burn fat 24/7 like you did in your 20s…

Download this Free Workout here. It’s safe, time-efficient, & designed exclusively for busy guys 40+ »

The Fit Father 5-Point Solution

It doesn’t need to be complicated or even hard work to start getting in shape at 40 or over.

You will, of course, need to exercise and slightly change your eating plan.

However, you will want to, you will actually enjoy it, and you will not have a problem with finding the time!

1. Mentally Prepare Yourself For Success

You have to believe you're going to succeed in your goal of getting in shape at 40. Without this drive, you will still struggle to develop the healthy habits and lifestyle changes that are essential to finding the new you.

Most men will have a trigger that focuses them on getting into shape. It may be something as simple as wanting to run with your children. It might be a particular photo that shocks you with how you look.

Whatever the trigger is, you need to hold onto this. For example, if one picture has suddenly opened your eyes to the weight you have gained over the years, then keep it with you at all times.

If you ever struggle with motivation, one look at this picture will ensure you are ready to exercise.

2. Give Yourself A Bedtime

You may have thought that you no longer need a bedtime; this is something that you do for children to ensure they get enough sleep (or to make sure you have an evening to yourself).

However, you need to get at least 6 or 7 hours of sleep a night.

The best way to achieve this is to fix your sleep schedule and set yourself a bedtime. When it's getting late, instead of focusing on what's next in your streaming queue or what's going on at work tomorrow, just go to bed!

Of course, you should ask why getting to bed on time matters for getting into shape. Other than possibly giving you an energy boost, it may not feel that important. But it is!

When you sleep, your body balances your hormone levels.

Ghrelin levels decrease when you sleep. As this is the hormone that tells your body when you are hungry, lower levels are good!

At the same time, sleeping increases your levels of leptin, which is the hormone that tells your body you have had enough to eat. In this case, higher levels are what you need.

3. Plan, Prepare, and Pack Your Meals

The Fit Father Project has designed a range of meal plans, which you can sample with our free 1-day meal plan, which will illustrate the sorts of food you should be eating and how easy it is to adjust your eating habits.

The first step, which you can take right now, is to stop eating processed foods.

Don’t attempt to do this just for you; think of your family as well.

The eating habits you establish today will build their habits for the future.

To achieve this, you can:

• Remove processed foods from your shopping and focus on vegetables and lean protein.
• Create an eating schedule to ensure you eat properly throughout the day.
• Prepare your meals in advance. This will take away any decisions where you might otherwise select an unhealthy ‘on-the-go' snack.
• Stick to foods you like. This is a lifestyle change, not a temporary diet.

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

4. Start Walking

Although healthy eating will have the biggest effect on getting in shape at 40, you still need to exercise or at least perform some kind of physical activity each day.

There is a simple reason for this: exercise increases the level of lean muscle in your body.

Muscle burns more calories than fat. So, the higher your muscle (and lower your fat), the more calories you can consume without gaining weight.

This does not mean that if you exercise, you can eat what you like! You CANNOT out-exercise a bad diet!

The two factors must work in conjunction.

So, why walk?

Walking is something you already do every day, so it should be fairly easy to increase the amount you do. And you don't need to focus on pedometers, which show you how many steps you have taken.

There is one simple step you can take to ensure you are doing enough physical activity: Walk for half an hour each day.

You can choose to commute on foot instead of driving or take a walk on your lunch break or first thing in the morning.

The important thing is to build a habit of this simple activity. It is the cornerstone of having enough time to introduce more intensive and productive exercise.

5. Build A More Intense Workout

Many websites and people will advise you regarding the best workout you should do. While some of them may have your best interests at heart, not all of them will.

Much of the time, the issue is that you do not have the time or motivation to stick to a workout.

Fortunately, by following these guidelines, you will.

Simply replace your habitual walk with the Fit Father 24-minute fat-burning workout.

This workout, along with the many others that you can access through the Fit Father Project, can be achieved in less than half an hour!

It focuses on high-intensity exercises that produce maximum results in the minimal possible time; allowing you to slot it easily into your busy schedule and join the thousands of other men over 40 who have added getting in shape to their achievements; even past 40, 50, or 60!

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Getting in Shape At 40 is Possible With The Fit Father Project

The Fit Father Project is here to help you.

Start with our free 1-day meal plan and our 24-minute fat-burning workout. Then, check out our FF30X program and start getting in shape today!

So, if this has fired you up to start getting in shape at 40 and become the fittest father on your block, all you need to do is follow the five steps we laid out above.

Getting in shape has never been so easy, and we know you'll actually enjoy it!

Most importantly, you will be there to support your children and even outrun them for years to come.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on getting in shape at 40.

But which ones are best for YOU, and which are just junk?

For starters, if you're looking for a quality testosterone-boosting supplement, look no further than Test Booster RX (TBRX), THE option to help boost your testosterone levels quickly, safely, and 100% naturally. There are also foods you can eat and lifestyle changes you can make.

The bottom line is you don’t have to live with low testosterone and its side effects!

And guess what? You're not alone. Lower testosterone levels are a natural part of aging. Studies show that testosterone levels decrease with age at a rate of 0.4 – 2% annually after 30.

But testosterone-boosting foods and supplements (and healthy lifestyle changes) can help get your levels back to normal. Keep reading to find out how!

In this episode of The Fit Father Project Podcast, Dr. Tracy Gapin joins us to discuss optimal male performance and how to improve your testosterone levels!

What Are the Symptoms of Low Testosterone?

If you have low testosterone levels, you might experience the following signs and symptoms associated with this common condition in men over 40:

• Loss of muscular strength
• Decreases in muscle mass
• Increases in body fat
• Low sex drive
• Erectile dysfunction
• Depression
• Chronic fatigue
• Moodiness or irritability
• A decreased sense of well-being
• Difficulty concentrating
• Increased rates of hair loss
• Insomnia

Low testosterone can make losing weight difficult too. Choosing testosterone-boosting foods and supplements means a lower risk of low T in men. If your levels are still lower than you’d like after trying healthy dietary changes, ask your doctor about medical treatments for hormonal imbalance.

The Natural Testosterone Booster Guys 40+ Are Using For More Energy, Drive, & Results

After age 30, your Testosterone levels start declining. Add in some stress and a “less than perfect” diet… everything gets worse fast. You feel tired all the time. It’s hard to lose fat. It feels like you lost your edge. That’s the sad story that happens to most guys 40+. But now, it doesn’t have to be that way for you….

Click here to learn about Test Booster Rx, the 100% Natural research-backed testosterone booster that actually works (& doesn’t require shots or another doctor prescription) »

Testosterone Boosting Foods

Use the list of nutritious foods below to increase testosterone levels in your body naturally — and maintain optimal health along the way.

Onions

Based on research studies examining its effects on animals and humans, eating onions enhances testosterone production in males.

One review published in Biomolecules found that while research is ongoing, onion consumption in rats and men neutralizes the damaging effects of free radicals, improves insulin resistance, increases luteinizing hormone (LH), and promotes nitric oxide and testosterone production.

Onions also contain cancer-fighting compounds and may boost men's bone, heart, and digestive health. They also contain fiber, antioxidants, and other essential vitamins and minerals. So the next time you cook or make a salad, consider adding onions!

Fatty Fish

Healthy fatty fish, such as tuna, anchovies, and salmon, are beneficial for men for numerous reasons, including increases in testosterone levels.

Rodent studies found that long-term consumption of fish oil from fatty fish significantly boosts testosterone in the testes and blood of mice. Furthermore, fish is an excellent source of vitamin D, which studies show is associated with higher testosterone levels in men.

Fatty fish benefits heart health, brain health, reduced inflammation, and numerous other health and wellness benefits.

The American Heart Association recommends eating at least two fish servings weekly to achieve optimal health. Because fish is loaded with protein, it helps your body maintain or build muscle mass, keeps your metabolism high, and aids in healthy weight management.

Dark Green Vegetables

Dark green veggies, such as broccoli, asparagus, spinach, kale, and other leafy greens, appear to protect you from experiencing low testosterone.

A study published in Nutrients found that men who eat dark green vegetables are less likely to suffer from low testosterone than men who don't consume green veggies. The same study showed that men who eat homemade meals vs dining were less likely to develop low T.

Aim for at least 3 cups of vegetables daily and fill half of each plate with non-starchy vegetables, including dark green veggies, daily to maintain optimal health.

Oysters and Other Shellfish

Oysters and other types of shellfish are loaded with protein, iron, zinc, and numerous other essential micronutrients. Oysters are one of the best sources of dietary zinc you'll find, containing nearly 500% of your percent daily value. Other good zinc food sources include crab, lobster, grass-fed lean meat, and zinc-fortified breakfast cereals.

Studies show that zinc is crucial for maximizing male fertility, and a deficiency in this essential mineral can lead to low testosterone levels. To help ensure you’re getting enough zinc in your diet, add oysters or other shellfish to your weekly meal plan or take a multivitamin supplement containing zinc.

Extra Virgin Olive Oil or Virgin Argan Oil

Choosing plant-based oils offers numerous benefits for your heart and overall health — and appears to naturally boost testosterone.

A study published in Natural Product Communications found that testosterone levels significantly increased (nearly 20% and 17% for virgin argan and extra virgin olive oil, respectively) after ingesting these oils instead of butter.

Use plant-based oils for cooking whenever possible. Consume about 7 teaspoons of oils (or other nutritious fats) daily when following a 2,500-calorie meal plan and 5 teaspoons per day when eating 1,600 calories for weight loss, suggest the Dietary Guidelines for Americans.

Caffeinated Coffee or Tea

Believe it or not, drinking caffeinated coffee or tea is associated with increases in testosterone levels in men too!

A review published in Nutrition Journal found that men with high caffeine intakes had 14% higher testosterone concentrations than men with low caffeine intakes.

Another study published in Nutrition Journal found similar results — that men who drank five 6-ounce cups of caffeinated coffee (spaced out evenly throughout the day) for four weeks showed increases in total testosterone levels and decreases in estrogen.

See the program 38,000
guys over 40 are using to
get results like these…

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Foods to Avoid

Avoiding certain foods is as important as eating testosterone-boosting foods to reduce your risk of low T. A study published in Nutrition Journal shows distinct dietary patterns associated with reduced testosterone levels in men.

Based on the results of this study, limit or avoid deep-fried foods, processed foods, and foods loaded with preservatives. Steer clear of sodas, sweet tea, sweetened lemonade or coffee drinks, and other sugar-sweetened beverages. Additional studies found that drinking alcohol is associated with decreases in testosterone, so avoid or limit alcohol as much as possible to enhance your body's natural testosterone-boosting ability.

See the program 38,000
guys over 40 are using to
get results like these…

CHECK OUT FOUNDATIONS »

Testosterone Boosting Supplements

Consider taking the following testosterone-boosting supplements to enhance the effects of testosterone-boosting foods and further reduce your risk of low T.

Vitamin D Supplements

Studies show that higher vitamin D intakes are associated with significantly higher testosterone levels in men. However, the Vitamin D Council suggests that up to 70% of Americans aren’t meeting daily vitamin D recommendations.

Vitamin D-rich foods include fish, fish oil, egg yolks, dairy foods, vitamin D-fortified orange juice, and vitamin D-fortified breakfast cereals. Men's recommended dietary allowance (RDA) for vitamin D is 15-20 micrograms daily.

If you’re vitamin D deficient (ask your doctor to test vitamin D in your blood), you might require a higher vitamin D dosage to bring your levels back up to a normal, healthy range.

Fish Oil and CLA Supplements

Supplements containing fatty acids, such as fish oil and conjugated linoleic acid (CLA) supplements, are also beneficial for testosterone production in men.

Fish oil derived from fatty fish contains Omega 3's docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). CLA is a fatty acid commonly found in grass-fed beef and dairy foods. Like fatty fish, studies show that fish oil supplements naturally boost your testosterone.

If you’re not eating at least two servings of fatty fish weekly or want to ensure you meet daily omega-3 fatty acid requirements, consider taking fish oil supplements in doses of at least 500 milligrams of DHA plus EPA daily, according to the International Society for the Study of Fatty Acids and Lipids (ISSFAL).

Studies also show that CLA supplements, when taken in doses of 6 grams daily, promote testosterone production and increase total testosterone levels in men. CLA supplements are also linked with weight and fat loss, which in itself is associated with a boost in testosterone if you're overweight or obese.

Onion Extract

If you don’t like onions but want to reap their beneficial effects on testosterone levels, consider trying onion extract supplements. A review in Biomolecules found that consuming 30 milligrams daily of onion extract increases testosterone levels in men.

Ginger Supplements

Ginger is a spice often used to flavor foods, but it provides numerous health and wellness benefits when taken in supplement form.

Studies show that while additional human studies are needed, ginger powder or extracts enhance testosterone production in animal studies due to increased luteinizing hormone, reduced oxidative stress, enhanced antioxidant activity, increased testicular weight and blood flow, recycled testosterone receptors, and enhanced nitric oxide production.

Research demonstrates the additional health benefits of ginger. Examples include anti-inflammatory effects, reduced heart disease risks, better blood sugar control, lower cholesterol, and improved brain function when used in dosages of 1-3 grams of ginger powder or extract daily.

DHEA Supplements

DHEA, or dehydroepiandrosterone, is a hormone naturally in your body that enhances testosterone production. However, natural DHEA levels tend to decline slowly with age.

DHEA supplements are available over the counter. Research shows that taking 50 milligrams of DHEA increases free testosterone levels in middle-aged men and prevents testosterone from declining with high-intensity exercise.

Get the program 50,891 guys over 40 are using to get results like these…

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Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
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• Daily Accountability & Coaching

LEARN MORE HERE »

Testosterone Boosting Lifestyle Habits

In addition to eating testosterone-boosting foods and taking dietary supplements, adopting the following healthy habits maximizes your body’s testosterone production:

Maintain a Healthy Weight

Studies show that low testosterone is associated with obesity, so what better way to enhance your body’s natural testosterone production than by achieving a healthy body weight?

Diet is crucial to healthy weight management and weight loss if you’re overweight or obese.

Sign up for the Fit Father Project 30X (FF30X) weight loss program to increase your chance of success and receive motivational support, meal plans, fat-burning workouts, health coaching, and much more. Check out the FF30X free 1-day meal plan to get started today!

Work Out Regularly

Regular exercise is associated with more testosterone and reduced erectile dysfunction in men. Studies show that decreasing body fat using exercise, particularly aerobic exercise, helps increase total testosterone levels.

Strength training also helps boost lean mass and decrease body fat to help you achieve or maintain optimal testosterone production. Try the Fit Father Project’s FREE fat-burning workout or FREE muscle-building workout to start leaning out today!

Reduce Stress

When you experience long-term stress, testosterone levels tend to decrease. Research shows that the stress hormone cortisol inhibits testosterone’s effects in your body.

The American Psychological Association reports that chronic stress not only negatively affects testosterone production but can also lead to impotence, erectile dysfunction, and a low sex drive.

Do everything you can to relieve stress in your life! Say no to excessive extracurricular activities, take a vacation, get a massage, try yoga or tai chi, spend time outdoors, get plenty of sleep, and set aside 20-30 minutes daily for relaxation.

Sleep More

Lack of sleep is one of the leading causes of low testosterone in men. Studies show that after one week of sleep deprivation (getting 5 hours of sleep per night), daytime testosterone levels decreased 10-15% in otherwise healthy men.

Your body needs at least 7-9 hours of sleep each night to function at its best.

Set a regular bedtime, reduce stress, and sleep in a cool, dark room to optimize sleep quality. If you have trouble sleeping, try using a white noise machine or ask your doctor about natural sleeping aids, such as melatonin supplements.

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Monitor Testosterone Levels Regularly

In addition to taking advantage of testosterone-boosting foods and supplements and making healthy lifestyle habits, it’s important to check in with your doctor regularly to monitor testosterone levels.

Testosterone might sometimes remain low despite a healthy diet and exercise changes. Your doctor can detect low T using a simple blood test. They might recommend hormone replacement therapy. Examples of hormone treatments for men include prescription testosterone skin patches, injections, gels, creams, and sub-dermal pellets.

Don't let low testosterone ruin your confidence and sense of well-being! Add testosterone-boosting foods to your menu, consider testosterone-boosting supplements, exercise regularly, reduce stress, sleep well, and get the Fit Father All-Access Membership!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on testosterone-boosting foods and supplements.

If you've been packing on the pounds over the years as family, work, and life took center stage, you're probably looking to shed unwanted body fat and sculpt a chiseled figure.

While hitting the gym is important, don't underestimate the power of a well-planned diet!

In this article, we'll unveil the ultimate formula for creating a fat-burning diet designed exclusively for men.

Whether you're new to the fitness game or seeking to optimize your current plan, our expert tips will guide you to design a diet that maximizes fat loss while preserving muscle mass and overall health.

We'll show you the importance of balancing macronutrients, controlling portions, and making smart food choices.

Remember, sustainable fat loss is a journey that requires patience and dedication. Quick fixes may lead to disappointment, so prioritize your health and commit yourself to a gradual transformation.

Ready to turn your fat-burning goals into reality and achieve the lean physique you've always desired?

Want to lose weight and burn fat? Follow these 6 easy steps!

Ways To Induce Fat Burning

You can enhance your body’s ability to burn fat in several ways.

1. Create a Calorie Deficit

Burning more calories than you consume puts your body in fat-burning mode. You can create this calorie deficit by increasing your calorie expenditure, lowering your calorie intake, or both!

Aim to burn at least 500 more calories than you eat daily by:

• Work out at least 30 minutes most days of the week
• Increase activities of daily living (take the stairs vs. the elevator, do yard work, walk the dog, etc.)
• Cut out alcoholic drinks
• Eliminate sugary drinks and other sweets
• Increase fruit and vegetable intake
• Cut refined carbohydrates, such as white bread and white rice

Creating a 500-calorie deficit by making simple changes in your daily habits is fairly easy. Cutting out alcohol or sodas alone might do the trick, as each of these beverages provides 100-150 calories (or more) in just one serving.

You can also eliminate a 500-calorie serving of a large order of fast-food French fries.

Start by calculating your Basal Metabolic Rate (BMR) so you know how many calories you burn and how many you need. You might require 1,500-1,800 calories daily to drop excess weight and body fat, suggests the National Heart, Lung, and Blood Institute, or slightly more calories if you work out often.

For example, if your usual intake is 3,000 calories, aim for 2,000 to 2,500 calories per day instead.

2. Reduce Carbohydrates and Boost Healthy Fats

Lowering your carb intake helps put your body into a state of ketosis, when it burns mainly fat as fuel instead of carbohydrates. While the Institute of Medicine recommends that adults eat at least 130 grams of carbs daily, many consume more carbohydrates than this.

As you reduce your total carb intake, increase your intake of heart-healthy fats such as:

• Plant oils
• Fish oil
• Olives
• Avocados
• Nut butters
• Nuts
• Seeds

This method works for fat loss because dietary fat boosts satiety, helping you feel full longer. Continue to also eat protein-rich foods like lean meats, poultry, fish, seafood, eggs, etc.

You should eat carbohydrates from fiber-rich sources, such as fruits, vegetables, legumes, and whole grains. Eliminate refined carbohydrates in white bread, crackers, white bagels, white rice, regular pasta, sugary cereals, and other sweet treats.

3. Complete Fat-Burning Workouts

High-intensity interval training and circuit training (that combines cardio exercise with strength training) are some of the best fat-burning workouts for men. We have a host of workouts you can try on our blog and our YouTube Channel!

Aim to work out at least 30 minutes most days of the week and slightly increase cardiovascular exercise for the best fat loss results. Combine workouts with a fat-burning diet to achieve the lean body you desire!

4. Try Forms of Intermittent Fasting

Intermittent fasting, or avoiding food during certain times during the day, can be an effective fat-burning strategy. When starting out with fasting, you may want to avoid fasting for an entire day so you don’t experience the physical and mental fatigue associated with it. Studies show that eating only during an 8-hour window each day combined with resistance training helps reduce body fat and maintain lean muscle in men.

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

What A Fat-Burning Diet Looks Like

A fat-burning diet consists of several components that make it successful. Try the following tips when creating a fat-burning diet of your own!

1. Drink Water in the Morning and Before Meals

When you first wake up in the morning, you might be dehydrated from 7-9 hours of sleeping without fluids. Instead of reaching for breakfast foods, choose water to jump-start your metabolism and boost your energy.

Aim to drink 2-4 cups of water upon waking up to begin burning fat. Doing so also helps you feel full, making it easier to eat less during meals.

Another fat-burning diet tip is drinking at least 2 cups of water 30 minutes before each meal. Studies show this weight loss strategy helps you eat fewer calories at mealtime.

2. Focus on Non-Starchy Veggies

Vegetables should make up the majority of your plate at each meal — a cornerstone of our Perfect Plate method. Fill half of each plate with non-starchy vegetables to fill you up and control calories for fat-burning.

Non-starchy veggies include spinach, other leafy greens, tomatoes, cucumbers, broccoli, celery, asparagus, broccoli, cauliflower, green beans, bell peppers, and mushrooms.

The fiber in vegetables aids in weight and fat loss, according to numerous studies. So regardless of how many calories you’re eating in a day, focus on vegetables!

3. Prioritize Protein

Protein increases satiety, boosts your metabolism, and helps you maintain lean muscle while burning fat. Another key aspect of our Perfect Plate method is filling one-fourth of each plate with protein-rich foods such as grilled chicken, turkey, fish, seafood, eggs, etc.

4. Choose Fiber-Rich Starches

Fiber-rich, slow-burning starches fuel your body, give you energy, and help boost satiety when fat loss is your goal. The final component of our Perfect Plate method is filling one-fourth of each plate with healthy starches, such as sweet potatoes with the skin, black beans, peas, lentils, other legumes, corn, and whole grains.

5. Don’t Forget about Healthy Fats

As part of a fat-burning diet, top off each meal with a healthy fat by:

• Add avocado slices to soups, salads, grilled meats, and omelets
• Cook with olive oil or other plant oils
• Top oatmeal, other whole grains, cottage cheese, Greek yogurt, and salads with nuts or seeds
• Add nut butter or coconut oil to protein smoothies
• Eat olives as a snack, or add them to soups and salads
• Take a fish oil or vegan omega-3 fatty acid supplement

These nutritious fats boost satiety, keep you full longer, help curb sugar cravings – and are healthy for your brain, skin, nails, hair, and heart!

Foods to Avoid

Numerous healthy foods work well as part of a fat-burning diet, while others can hinder fat loss. Foods to steer clear of when fat burning is your goal include:

1. Processed Meats

Processed meats are often high in sodium, preservatives, fat, and calories – and can increase your risk of certain cancers. Avoid hot dogs, cold-cut meats, regular bacon, sausage, bologna, and ham to maximize fat burning.

2. Alcohol

Alcoholic drinks are loaded with calories, containing 7 calories per gram, but provide few or no essential nutrients. Alcohol calories are stored as fat in your body, and drinking alcohol increases your risk of developing certain cancers. Cutting alcohol from your diet is one of the best (and easiest) fat-burning and weight-loss strategies!

3. Sugary Drinks

Sugary drinks are often high in calories but don’t help fill you up. These drinks often leave you craving more sugar. Replace sugary drinks (energy, sports, lemonade, sweet tea, soda, etc.) with green tea, black coffee, or water to achieve the best fat-burning results possible.

4. Diet Drinks

Diet drinks can be just as bad as sugary drinks when it comes to weight and fat loss.

While the evidence is somewhat conflicting, studies show that diet soda and other artificially sweetened drinks may induce sugar cravings due to their sweet taste (despite being calorie-free).

Other studies found that overweight and obese adults who consume diet drinks compensate by consuming more calories from solid foods.

5. Sweets

Nix cookies, cakes, ice cream, doughnuts, candies, and other sweet treats when following a fat-burning diet. Sugar adds extra calories to your meal plan but doesn’t provide healthy nutrients or fill you up as fiber-rich starches, protein, and nutritious fats do. Try replacing sweet treats with fiber-rich fruits instead.

6. Refined Carbohydrates

Refined carbs are foods you should steer clear of when fat loss is your goal. Avoid white bread, regular pasta, white rice, dinner rolls, white tortillas, white bagels, baked goods, and similar items. Choose whole grains and starchy vegetables or fruits instead.

7. Fried Foods

Fried foods contain extra fat, calories, and carbs that often travel straight to your waistline. Avoid fried chicken, chicken fried steak, French fries, mozzarella sticks, and other fried foods to maximize fat-burning results.

8. Prepackaged Foods

Prepackaged and other convenience foods are often highly processed and loaded with sodium, other preservatives, sugar, and extra calories.

Unfortunately, these foods are generally lower in protein and fiber than unprocessed foods. Opt for whole foods instead to achieve and maintain your desired lean physique.

9. Restaurant Foods

It can be difficult to shed pounds and burn fat when dining out because of hidden ingredients and calories present in restaurant foods.

Fast food restaurants are especially problematic, but studies show frequent sit-down restaurant trips are also associated with higher body mass indexes (BMIs). Cook at home when possible if fat loss is your goal.

10. SOME Protein Powders and Bars

Protein powders and bars can be healthy additions to fat-burning meal plans, but watch out for added sugars in some of these products. Check nutrition facts labels, and look for protein supplements containing less than 5 grams of sugar per serving.

Here's a protein powder you can trust and some options for protein bars that aren't just glorified candy bars!

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Men)

As a busy guy, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy guys 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

Click here to learn more about SuperFuel: the delicious “secret weapon” guys are using to feel energized 24/7 and finally stay consistent with healthy eating »

Sample Fat Burning Menus

Following the sample fat-burning menus below will help you get started on your journey toward a leaner, more muscular physique. Portion sizes vary depending on your daily calorie expenditure, size, age, body composition, and weight management goals.

Day 1

Breakfast

• 2 hard-boiled eggs: 144 calories
• 1/2 cup of sliced strawberries: 25 calories
• 1/2 cup of cooked oatmeal: 150 calories
• 1/3 ounce of sliced almonds: 44 calories
• Coffee: 3 calories

Total: 366 calories

Snack

• 1 1/2 cups of skim milk or plant milk: 120 calories
• 1 scoop of powder: 115 calories
• 1/2 of a banana: 55 calories
• 2 teaspoons of peanut butter: 60 calories

Total: 350 calories

Lunch

• 3 ounces of canned light tuna: 99 calories
• 1 1/2 tablespoons of avocado oil mayonnaise: 67 calories
• 2 slices of multigrain bread: 140 calories
• 1 1/2 cups of cherry tomatoes: 40 calories

Total: 346 calories

Snack

• 1 cup of low-fat cottage cheese: 163 calories
• 1/2 cup of blueberries: 42 calories
• 3/4 ounce of walnuts: 135 calories

Total: 340 calories

Dinner

• 3 ounces of grilled chicken: 125 calories
• 1/2 cup of cooked quinoa: 111 calories
• 1 cup of grilled asparagus: 40 calories
• 2 teaspoons of olive oil: 80 calories

Total: 356 calories

Daily Total: 1,758 calories

Day 2

Breakfast

• A 3-egg omelet made with 1 cup of raw spinach and 1/8 cup of feta cheese: 273 calories
• 1/2 cup of cubed honeydew melon: 32 calories
• 1/2 container of nonfat Greek yogurt: 50 calories

Total: 355 calories

Snack

• 1 1/2 cups of skim milk or plant milk: 120 calories
• 1 scoop of powder: 115 calories
• 1/2 cup of strawberries: 25 calories
• 2 teaspoons of almond butter: 65 calories

Total: 325 calories

Lunch

• 3 ounces of grilled catfish: 122 calories
• 2 cups of leafy greens topped with 1 ounce of sunflower seeds: 181 calories
• 1 1/2 tablespoons of oil-based salad dressing: 53 calories

Total: 356 calories

Snack

• 1 cup of carrot sticks: 50 calories
• 1/4 cup of plain hummus: 145 calories
• 1 reduced-fat cheese stick: 45 calories

Total: 240 calories

Dinner

• 3 ounces of baked turkey: 125 calories
• 1/2 cup of cooked wild rice: 83 calories
• 1 cup of zucchini sautéed in 2 teaspoons of olive oil: 107 calories
• 1/4 cup of sliced avocados: 58 calories

Total: 373 calories

Daily Total: 1,649 calories

Take Your Fat-Burning To The Next Level!

When fat burning is your goal, joining a healthy weight management program can help! Fit Father 30X (FF30X) is a healthy lifestyle program designed for busy dads over 40 and has helped thousands of men reach their goal weight and desired physique. Not only that, these men maintain healthy lifestyles for life!

The FF30X program walks you step by step through eating right, completing fat-burning workouts, and adopting other healthy habits to achieve the lean body you desire. To get the ball rolling, check out our:

• Free 1-day meal plan
• Free fat-burning workout
• Free muscle-building workout

The motivational support from health experts, nutritious recipes, and custom workouts you’ll receive after joining FF30X will take you to the next level!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on creating a fat-burning diet for men.

I love rituals because they automate all the healthy behaviors we're trying to implement into our lives. I especially love a morning ritual that completely kickstarts my day!

When it comes to a morning ritual for weight loss and energy, there are three key foundations that we absolutely must include:

• • Foundation 1 — Proper Rehydration

• • Foundation 2 — Get the Lymph Flowing

• • Foundation 3 — A ‘Perfect' Breakfast

Three simple steps will pay big dividends. Keep reading to learn our morning ritual — and start it tomorrow morning!

Morning Ritual For Weight Loss And Energy

Foundation 1 — Proper Rehydration

It’s amazing how easy it is to mess up this first step. Overnight, your body has been sleeping for 6-9 hours in a VERY dehydrated state. That’s why our FIRST priority in the morning is ALWAYS to rehydrate with 32 ounces of pure water.

Hydration is NECESSARY for:

• • Optimal fat burning.

• • Clear thinking and brain function.

• • High energy and stamina.

We need to make sure we nail this first step!

Fill a 32-ounce water bottle or mason jar, and place it by your bedside at night. It will be waiting for you first thing in the morning, so you don't need to “think” about it. Drink the entire 32 ounces when you wake up.

You can add freshly squeezed lemon for a bit more zest and flavor, and according to the Cleveland Clinic, drinking lemon water in the morning has other benefits:

• Aids in digestion.
• It helps you stay hydrated.
• It is weight-loss friendly.
• Prevents oxidation.
• Supplies a healthy dose of vitamin C.
• Provides a potassium boost.
• It helps prevent kidney stones.

Does your tap water suck? Find out the TRUTH!

Foundation 2 — Get the Lymph Flowing

You probably know that your body has blood vessels called arteries and veins. Arteries carry fresh, oxygenated blood from your heart to your muscles, organs, and tissues. Veins carry the “used-up” blood from your tissues to your heart and lungs to get re-oxygenated.

But did you know you have a third kind of vessel that completely dictates why you feel stiff and sluggish in the morning?

These vessels are called lymphatic vessels.

Your body’s lymphatic vessels have two key functions.

Function 1: Lymphatic vessels regulate the fluid between your veins and tissues.

Ever had a swollen ankle? Or a bruised muscle? During swelling, your lymph vessels were not properly regulating the amount of fluid leaking into your tissues.

See, lymph vessels normally “vacuum” up excess fluid. But sometimes, things go haywire (like when we get injured), and we get swelling.

Since we don’t move at night, the fluid in our lymphatic system gets stagnant. The lymph is not properly flowing, and as a result, we feel stiff in the morning!

Function 2: Lymphatic vessels carry many immune cells throughout your body to fight infections, cancer, and viruses.

When lymph flow is stagnant (after sleeping and not moving for a long time), your body feels stiff and stagnant, and your immune system is depressed. Needless to say, this is not good!

So, for your morning ritual, you must get your lymph flowing immediately when you get up because your body has been stagnant throughout sleep.

The beautiful part? You only need five minutes to do it!

Just a bit of motion (and bouncing around in particular) is all we need to get those lymph vessels pumping like they should in the morning. It turns out that lymph vessels respond very well to bouncing up and down (this is one of the reasons why trampolines and “rebounders” are great exercise tools for health).

When you try this routine for the first time, you will probably feel like a total goofball bouncing around. I know I did! But seriously, give it a shot.

This morning movement (with hydration and deep breathing) will give you more energy. Five minutes of morning movement is especially important if you are doing any morning exercise.

We want your lymph flowing first BEFORE exercise!

This 7-minute morning workout routine will kick-start your metabolism!

Foundation 3 — A “Perfect” Breakfast

Breakfast is fuel to kickstart your metabolism and day. It's “breaking” the “fast” your body has been in overnight.

Now, we don't want you thinking about what to eat.

We want you to have a fast, convenient, and standardized breakfast that will boost your metabolism and energy.

Here are the three steps to a great breakfast for energy and weight loss:

• • Start with free-range eggs, healthy meat, or a high-quality plant-based protein powder. Prioritize protein in the morning for the key amino acids.

• • Add in some nuts for healthy fats to further increase stamina and energy. If you're allergic to nuts, opt for low-glycemic/low-fructose fruits instead.

• • Drink organic green tea, quality black coffee, and/or water.

Remember: GOOD nutrition is all about CONSISTENCY. The more simple you make things, the more successful you will be.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on creating a morning ritual for weight loss and energy.

These powerhouse fungi offer a myriad of health benefits, far removed from the psychedelic varieties often associated with hallucinogenic properties.

Instead, functional mushrooms like Reishi, Maitake, Chaga, Shitake, Cordyceps, King Trumpet, Royal Sun, Lion’s Mane, and Turkey Tail are celebrated for their ability to enhance overall health, energy, and immune strength.

Functional mushrooms have been used for thousands of years in traditional medicine, and modern science is now catching up to their incredible benefits. Incorporating an organic mushroom supplement into your daily routine can boost your immunity naturally, enhance your energy levels, and increase your body’s resilience to stress.

Unlike psychedelic mushrooms, these functional varieties won’t make you high but will support your journey to optimal health and well-being. Embrace the power of mushrooms and take your health to the next level!

Let's dive into the top 10 benefits of incorporating organic mushroom supplements into your daily routine and what to look for in a quality mushroom supplement.

Meet Organic Mushroom Support. This synergistic blend includes nine Organic USA Grown Mushrooms: Reishi, Maitake, Chaga, Shitake, Cordyceps, King Trumpet, Royal Sun, Lion’s Mane, and Turkey Tail. This broad spectrum blend improves immune strength and function naturally.

Using mushrooms to support a healthy immune response is a tradition that goes back for thousands of years. We now have the science to back up this powerful combination of the 9 best functional mushrooms that improve your immune system's strength and help your body become more resilient to stress.

Take 2 capsules daily for all of these benefits: immune strength, stress resilience, energy, improved circulation, and natural anti-inflammatory effects.

TRY YOURS TODAY »

Learn more about Organic Mushroom Immune Support »

The Top 10 Benefits of Functional Mushrooms

1. Immune System Support

Functional mushrooms are renowned for their immune-boosting properties. Mushrooms like Reishi and Turkey Tail contain beta-glucans, complex sugars that stimulate the immune system, helping your body fend off illnesses more effectively. Regularly consuming these mushrooms can lead to a more robust immune response, keeping you healthier year-round.

2. Enhanced Energy Levels

Cordyceps mushrooms are particularly famous for their ability to boost energy and athletic performance. They enhance oxygen utilization in the body, improving stamina and reducing fatigue. Whether you’re an athlete or just looking to power through your day, Cordyceps can provide a natural energy lift.

3. Stress Reduction

Reishi mushrooms are adaptogens, which means they help the body adapt to stress and restore balance. They can lower cortisol levels, the hormone associated with stress, promoting a sense of calm and well-being. Incorporating Reishi into your supplement regimen can help you manage daily stress more effectively.

4. Improved Cognitive Function

Lion’s Mane mushrooms are known for their cognitive benefits. They promote the production of nerve growth factor (NGF), which is essential for the growth and maintenance of neurons. This can lead to improved memory, focus, and overall brain health.

5. Antioxidant Powerhouse

Functional mushrooms are rich in antioxidants, compounds that combat oxidative stress and protect the body from damage caused by free radicals. This helps reduce the risk of chronic diseases and supports overall health and longevity.

6. Anti-Inflammatory Properties

Many functional mushrooms, such as Chaga, have potent anti-inflammatory properties. Chronic inflammation is linked to a variety of health issues, including heart disease and autoimmune disorders. By reducing inflammation, these mushrooms can contribute to improved overall health.

7. Gut Health

Mushrooms like Turkey Tail contain prebiotics, which support the growth of beneficial gut bacteria. A healthy gut microbiome is essential for digestion, nutrient absorption, and mental health. Regular intake of functional mushrooms can help maintain a healthy digestive system.

8. Cardiovascular Health

Reishi and other mushrooms have been shown to support heart health by lowering blood pressure, reducing cholesterol levels, and improving blood circulation. This makes them a valuable addition to a heart-healthy lifestyle.

9. Cancer-Fighting Properties

Studies have indicated that certain mushrooms, such as Maitake and Turkey Tail, have cancer-fighting properties. They can enhance the effectiveness of conventional cancer treatments and may help inhibit the growth of cancer cells.

10. Enhanced Resilience

Overall, functional mushrooms help enhance the body’s resilience to various stressors. Whether it’s physical stress from exercise, mental stress from daily life, or environmental stressors, these mushrooms equip your body to handle it better and recover more quickly.

Meet Organic Mushroom Support. This synergistic blend includes nine Organic USA Grown Mushrooms: Reishi, Maitake, Chaga, Shitake, Cordyceps, King Trumpet, Royal Sun, Lion’s Mane, and Turkey Tail. This broad spectrum blend improves immune strength and function naturally.

Using mushrooms to support a healthy immune response is a tradition that goes back for thousands of years. We now have the science to back up this powerful combination of the 9 best functional mushrooms that improve your immune system's strength and help your body become more resilient to stress.

Take 2 capsules daily for all of these benefits: immune strength, stress resilience, energy, improved circulation, and natural anti-inflammatory effects.

TRY YOURS TODAY »

Learn more about Organic Mushroom Immune Support »

What To Look For In Mushroom Supplements

When choosing a mushroom supplement, it's essential to ensure that you're getting a high-quality product that delivers the maximum benefits. Selecting a high-quality mushroom supplement involves carefully considering several factors, from organic certification to extraction. By paying attention to these details, you can get a potent, effective product that supports your health and wellness goals.

Here are a few key factors to look for:

Organic Certification

Look for supplements that are certified organic. This ensures the mushrooms were grown without the use of harmful pesticides, herbicides, or synthetic fertilizers, which can compromise the quality and safety of the product.

Full-Spectrum Extracts

Choose supplements that use full-spectrum extracts. These contain a wide range of beneficial compounds found in mushrooms, including beta-glucans, triterpenes, and polysaccharides, which work together to provide comprehensive health benefits.

Verified Mushroom Species

Make sure the supplement clearly identifies the species of mushrooms used. Each type of mushroom offers unique benefits, so knowing the species ensures you get the specific health advantages you’re looking for.

High Beta-Glucan Content

Beta-glucans are the primary active compounds in functional mushrooms that support immune health. Look for supplements that specify their beta-glucan content, aiming for a product with a high concentration to ensure potency and effectiveness.

No Fillers or Additives

Avoid supplements that contain unnecessary fillers, binders, or artificial additives. These can dilute the effectiveness of the mushroom extract and potentially introduce unwanted side effects.

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Want To Change Your Life? Check Out FF30X!

FF30X is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, FF30X can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join FF30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched information on functional mushrooms.

When learning how to increase metabolism after 40, some information from the Department of Epidemiology and Social Medicine at Hiroshima University may help you understand metabolism and aging a little more.

“The basal metabolic rate decreases almost linearly with age.”

So … does that mean that as you age, you're destined to have a slow metabolism, regardless? In a word, no! The research also states that:

“It may also be possible to delay the aging process of various physiological functions by change of dietary habits, stopping smoking, and physical activity.”

That's why we've put this article together … to show you just how to make the changes you need.

Many of these tips will teach you how to increase metabolism after 40, starting TODAY!

In this article, you'll learn about:

• • Simplifying nutrition.

• • Reaching your hydration goals.

• • The importance of sleep.

• • Tying exercise and physical activity into any busy schedule.

• • Detoxing your body.

• • Getting your mindset right.

• • And more!

What Exactly Is Metabolism?

Metabolism is effectively the millions of chemical reactions that occur in your body every day. These reactions ensure your body runs smoothly.

However, when making general conversation about metabolism, we are most often referring to the process of turning food into energy or the rate at which your body uses calories.

The natural loss of muscle, which can be between 3-5% of your muscle mass every decade after you turn 30, plays a big part in slowing basal metabolic rate (BMR).

This is because muscle burns calories, even when you’re resting, so if you have less muscle but the same calorie intake, you’re going to have more energy than your body needs. As excess energy is stored as fat, you can end up with a cycle of linearly decreasing muscle and increasing fat … unless you learn how to increase metabolism after 40!

A higher metabolic rate can also improve general health and can also reduce the risk of age-related diseases.

Top Tips For How To Increase Metabolism After 40

The great thing is that nothing is set in stone, so learning how to increase metabolism after 40 is not as difficult as you may think.

Simply start implementing the 9 top tips we have for you below, and you’ll soon discover the new you, even in your 40s, 50s, and 60s!

Start Eating Properly

They say, ‘You are what you eat,' and it’s true!

You can’t eat fast food every day and not expect it to have an effect. No matter how hard fast-food restaurants try to produce healthy food, they can’t compete with what you can make at home.

It’s time to stop the convenience of fast foods, remove processed items from your grocery list, and start cooking. Processed foods to be avoided are generally anything that comes in a bag or a box.

When shopping, stay to the edges of the store as this is where the fresh stuff is, and that’s the healthy choice.

You’ll want to focus on good quality carbs (preferably ones that are slow to process), protein, and plenty of vegetables.

A great way to incorporate this into your lifestyle and help to ensure you’re getting a balanced diet is to adopt our Perfect Plate approach to eating:

• • Half of each plate should be vegetables, particularly lower-calorie, non-starchy ones (remember, green is good).

• • One-fourth of each plate should be nutritious, protein-rich foods (turkey, chicken, lean beef, tuna).

• • One-fourth of each plate should be fiber-rich carbohydrates (sweet potato, brown rice, quinoa).

Also, be sure to mix in healthy fats at each meal, consume three servings of dairy foods or plant-based alternatives (plant milk or plant-based yogurt) daily, and eat about two servings of fruit each day.

We’ve got plenty of recipe ideas to get you started. Check out this free one-day meal plan to find out more.

Stay Hydrated

Your body is approximately 60% water, and it is an essential part of transferring nutrients into cells and toxins out.

You need to make sure you stay hydrated, and this means aiming to drink three liters a day, or more.

However, you should note that while black, unsweetened tea and coffee do count as part of your liquid intake, they are also diuretics and can actually increase dehydration. Drink them but in moderation.

Water isn’t just good at increasing the efficiency of nutrient transfer and effectively increasing your metabolism. You can also drink it before you eat or when you feel hungry, to help reduce your appetite. This is an excellent way to ensure you’re not consuming too many calories.

Get 6-8 Hours Of Sleep Each Night

Sleep is when your body repairs itself, balances hormones, and processes the events of the day.

It’s essential that you get between 6-8 hours per night.

As you age, your cortisol levels rise (that’s the stress hormone), and so can thyroid levels (although that is more common in women), and insulin levels.

Unfortunately, insulin encourages fat storage, the production of cortisol hinders the production of other hormones, and thyroid level changes can leave you hungrier or less energetic.

Getting enough sleep is essential to balancing these hormones and allowing your body to do the job it was designed for. This will help to keep your metabolism high and your weight low.

Set yourself a bedtime that will ensure you get between 6-8 hours of sleep every night, and stick to it.

Improve your sleep quality at night with these 5 ways to sleep better!

Do 30 Minutes Of Physical Activity Each Day

There really is no substitute for getting active … but this doesn't mean you have to spend hours in the gym!

Just do simple things, like taking a walk or playing with your children. Feel free to do formal exercises and workouts, too, but make sure you're doing SOMETHING, each and every day.

If you haven’t exercised in a while, then it will be best to start with physical activity and move up to formal exercise. Again, the key is to schedule yourself 30 minutes every day.

When you do workout, be sure to get your heart racing, work up a sweat, and get out of breath.

When you exercise, your body must work harder to give you the nutrients you need, so you’ll be burning more energy. That means your metabolic rate will be increased, and it will remain elevated for a short while after the workout.

Regular exercise will increase your metabolic rate as your body gets fitter, healthier, and ready to perform when you need it to.

Start Resistance Training

You can take your exercise up a notch by adding in some metabolic resistance training. This simply means you’re using weights to exercise with.

You can use a machine in a gym, dumbbells at home, resistance bands, or simply use your own body weight.

The aim is to do a specific set of exercises with maximum effort for a short period of time. This will maximize the calorie burn when exercising, boost your metabolic rate after exercising, and increase your muscle mass.

As muscles burn calories when resting, more muscles mean a higher calorific burn and, in short, a higher metabolism.

Again, start small and build your metabolic resistance training routine. The most important thing is to schedule the time and do the exercise. You’ll naturally improve.

This metabolic resistance training workout plan will help you lose fat and burn calories!

Detox Your Digestive System

Throughout your life, you’ve piled all sorts of different foods into your body. Did you know it’s possible that your metabolism is slowing because of a buildup of food that hasn’t been fully digested?

You can view this like the furballs cats get. It’s not enough to cause a blockage, but it does slow the digestive process down, reducing the energy your body can take from the food and lowering your metabolism.

Detoxing your digestive system means eating more fiber, taking a daily probiotic, and sticking to a healthy eating regime, such as the Perfect Plate mentioned earlier.

It’s a good idea to avoid dairy, gluten, and even processed sugars for a few days, as this can help to prevent further clogging in your system as you try to clear it.

It’s not something you have to do every day, but a periodic detox is a good thing.

Detox Your Liver

Your liver's main job is to process and detoxify everything you put into your body. It also has a secondary job, which is to metabolize fat.

If the food and drink you consume each day are heavy on ingredients that take a lot of work to process, your liver is already working at capacity.

It, therefore, has little chance to do the other job of metabolizing fat efficiently. If fat is not being metabolized, guess what? It … gets … stored!

It is stored inside your organs (fatty liver and blocked arteries), around your organs (visceral fat), and around your mid-section (subcutaneous fat).

To detox your liver and get it working efficiently and effectively, you’ll need to cut right back on sugars, artificial sweeteners, and trans-fatty acids.

You should also review your medications with your doctor and avoid any painkillers where possible. Alongside this, reduce your alcohol intake and, again, stay hydrated!

Reduce Your Use of Chemicals

You’re exposed to potentially harmful toxins every day of the week, which can, and probably already do, slow your metabolism.

You may not think you keep anything like this at home, but take a look at your cleaning supplies. Almost everything you use will be filled with chemicals that could be negatively affecting your body. Don’t forget to look at your personal hygiene collection, too!

Get rid of chemical-based cleaning solutions and start using baking soda, white vinegar, and other natural, but effective products.

It’s also worth noting that water can contain chlorine and fluoride, both of which can potentially be harmful to your health. You may want to add water filters to your home water supply that can remove the chemicals and help you increase your metabolic rate.

Get Your Mindset Right

Having the right mindset around a healthier lifestyle is a key step, and actually, the first thing we ask guys to focus on in our FF30X program.

Some changes that are necessary to increase your metabolism are the reversal of habits that have been ingrained and practiced for possibly decades!

That is no easy feat unless you have your mindset dialed in and you develop a strong mission statement that focuses on your intention. An easy way to do this, is to ask yourself, “Why?” five times. Each answer aims to dive deeper into the one before, helping you understand your deep motivation for achieving this goal.

Here are the 10 BEST weight loss mindsets that you can have to achieve your weight loss goals!

A Quick Last Word

Boosting your metabolism after 40 means a natural increase in the calories burned by your body. Exercise is an obvious way to achieve this, as an increase in muscle mass makes your body more metabolically active. But, all of the other things we've suggested above will help boost your overall health and your quality of life.

Your metabolism doesn’t need to be in decline, you don’t need to lose muscle, and you can still enjoy eating!

All you need to discover how to increase your metabolism after 40 is in the FF30X program. We've already helped tens of thousands of men, and we are here to help you. Whether you’re after an eating plan or are looking to try a different workout plan, we have something that will help you boost your metabolism and achieve your goals.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to increase metabolism after 40.

Comparing these two diets and knowing about the best way to lose weight and keep it off is the key to maintaining optimal health and wellness in men.

If you're wondering which is better, keto vs vegan dieting, the answer may surprise you.

Should you choose keto vs vegan diets? Or something else entirely? Read on to find out!

First, check out one of our most popular YouTube videos — Dr. A's rant on diets (Part 1)!

What is a Ketogenic Diet?

A ketogenic, or keto, diet is a very high-fat, very low-carbohydrate diet often used for weight loss. The diet is restrictive and originally developed as a way to reduce seizures in patients with epilepsy.

Various types of ketogenic diets exist, and some are much lower in carbohydrates than others. Here are examples of traditional ketogenic diets and some common keto diet variations:

• Classic Ketogenic Diet: 90% fat, 6% protein, and 4% carbohydrates
• Modified Ketogenic Diet: 82% fat, 12% protein, and 6% carbohydrates
• Medium-Chain Triglycerides (MCT) Diet: 73% fat, 10% protein, and 17% carbohydrates
• Modified Atkins Diet: 65% fat, 30% protein, and 5% carbohydrates
• Low Glycemic Index Diet: 60% fat, 30% protein, and 10% carbohydrates

All of these diets are high in fat, low in carbohydrates, and low, moderate, or high in protein. Research shows that adults should get 45-65% of their total calories from carbohydrates, 20-35% from dietary fat, and 10-35% from protein.

Check out Part 2 of Dr. A's rant on diets!

How Much of Each Macronutrient Should I Eat While Keto Dieting?

To determine the number of grams of protein, carbs, and fat you can eat when following a specific ketogenic diet, use the following formula:

Multiply the number of total calories you should consume by the percentage of carbs, protein, or fat you'd like to eat. Divide that number by the following:

• Carbs: 4
• Protein: 4
• Fat: 9

Carbohydrates and protein each contain 4 calories per gram, and fat contains 9 calories in each gram. Women often need about 2,000 calories daily to maintain their weight, while men might need about 2,500 calories daily. For weight loss, women can aim for 1,200-1,500 calories per day, while men may need 1,500-1,800 calories daily to drop weight effectively.

And last but not least, Part 3 of Dr. A's rant on diets!

Which Foods Can I Eat on a Keto Diet?

Keto dieters focus mainly on high-fat, low-carb foods. Below are some common foods you'd probably eat when following a keto vs vegan diet:

Heart-Healthy Fats

Healthy foods rich in dietary fat, which are keto diet staples, include avocados, olives, olive oil, coconut oil, other plant-based oils, nuts, seeds, and nut butter. Some keto dieters also consume butter, cream, and cheese as these animal-based foods are rich in fat and low in carbohydrates.

Protein Foods

Protein foods you might choose when following a keto vs vegan diet include chicken, fish, seafood, organic red meat, eggs, plain Greek yogurt, low-fat cottage cheese, and reduced-fat cheese.

Non-Starchy Vegetables

Non-starchy vegetables, which usually contain just 5 grams of carbs or less in each 1-cup portion, include tomatoes, cucumbers, leafy greens, green beans, broccoli, cauliflower, bell peppers, celery, zucchini, mushrooms, and asparagus. These veggies are often included in keto diets as they're loaded with fiber, vitamins, and minerals, but contain few carbs.

Foods to Avoid

When following a strict low-carb, high-fat, keto vs vegan diet, steer clear of sweets, sodas, other sugary drinks, pasta, rice, bread, cereal, other grains, and starchy vegetables like corn, peas, dried beans, and potatoes. These starchy foods are loaded with carbohydrates!

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

What is a Vegan Diet?

A vegan diet is an entirely plant-based diet, free from foods and ingredients sourced from animals. Vegan diets are naturally rich in fiber, vitamins, minerals, and antioxidants, and are often effective in preventing overweight, obesity, cancer, and other chronic diseases.

Some people choose vegan diets because they aren't comfortable eating or killing animals for food. Others consume plant-only diets for weight loss, improved health, or to avoid antibiotics and hormones found in certain meats and dairy foods.

Check out this video if you want to try a vegan weight-loss diet.

What Can I Eat on a Vegan Diet?

Foods that are acceptable when following a vegan, plant-based meal plan include the following:

• Fruits
• Vegetables
• Whole grains
• Legumes
• Avocados
• Plant-based oils
• Nuts, seeds, and nut butter
• Plant-based milk
• Plant-based yogurt
• Hummus
• Olives
• Tofu, tempeh, and seitan
• Plant-based protein powder

Foods to AVOID on a vegan diet include:

• Meat
• Poultry
• Fish
• Seafood
• Eggs
• Milk, cottage cheese, and yogurt
• Other dairy foods
• Gelatin
• Chicken broth
• Other ingredients sourced from animals

A vegan diet is fairly restrictive, but you can often reap numerous health benefits from following this type of diet if you carefully plan your menus. Use the same weight loss calorie guidelines (1,200-1,500 calories daily for women and 1,500-1,800 calories per day for men) if weight loss is your goal.

Don't think you can build muscle on a vegan diet? Think again!

Pros and Cons of Keto vs Vegan Dieting

As with many types of weight loss and healthy eating plans, pros and cons exist when choosing keto vs vegan dieting. Examples include:

Weight Loss

Both ketogenic and vegan diets are often effective for weight loss, at least in the short term. Studies show that ketogenic diets can help you drop weight, and weight loss peaks at about 5 months.

However, the same research shows that keto diets are difficult for many people to maintain long-term. This is probably because keto diets are so restrictive.

Studies also show that plant-based diets are effective in preventing and treating overweight and obesity. Cutting out animal-based foods often results in reducing your overall calorie intake for efficient weight loss. However, as with keto dieting, vegan meal plans are difficult for many people to sustain long-term.

Chronic Disease Risks

If you're overweight or obese and you lose weight using a keto or vegan diet, your chronic disease risk decreases.

For example, your risk of diabetes, high blood pressure, high cholesterol, heart disease, cancer, and other common diseases goes down simply by achieving a healthy weight. However, some keto dieters eat large amounts of butter, cream, cheese, high-fat meat, or other sources of saturated fat, which can increase your risk of high cholesterol and heart disease.

If you choose keto dieting for weight loss, opt for plant-based oils, nuts, seeds, avocados, and other plant-based fats instead of animal fats whenever possible.

Overall Health and Wellness

Choosing keto vs vegan diets can affect your overall health and wellness, too. If the diet you choose helps you lose weight (if you're overweight), you might notice improvements in your energy level, chronic disease risk factors, and self-esteem.

However, consuming a very low-carb diet, such as the keto diet, might contribute to physical or mental fatigue — especially during workouts.

Carbohydrates are the main source of energy for your muscles during exercise, and carbs are your brain's preferred fuel source. Watch out for nutritional deficiencies when following high-fat, very low-carb keto diets or vegan meal plans, as fiber-rich carbs and animal-based foods are sources of essential vitamins and minerals your body needs to function properly.

Nutrient deficiencies can lead to fatigue, muscle loss, nerve problems, hair loss, and other unwelcome side effects.

If you carefully plan out your menus and take dietary supplements if your doctor recommends it, you can sustain a vegan diet long-term without the risk of fatigue and nutritional deficiencies.

Even bodybuilders go vegan. See how they do it.

What Are Some Other Weight Loss Options?

If you struggle to maintain keto vs vegan diets long term or decide these two diets aren't for you, consider some of the following weight loss or healthy eating plans instead:

Less Restrictive Keto Diets

If a strict keto diet is too difficult to maintain long-term, try less liberal versions of ketogenic diets instead. For example, lower your carbohydrate intake but not as much as the classic keto diet.

Eliminate sweets, sodas, added sugars, white bread, white rice, regular pasta, and other refined grains from your diet, but eat a few fiber-rich carbs (vegetables, whole grains, legumes, nuts, and seeds) for energy, satiety, and essential nutrients.

Lacto-Ovo Vegetarian Diets

If following a strict vegan diet is too difficult, consider keeping eggs, and dairy foods in your meal plan. This type of diet is known as a lacto-ovo vegetarian menu.

You can still reap many of the nutritional benefits associated with plant-based diets but without the restrictions of vegan meal plans.

Choose low-fat milk or plant-based milk, plain Greek yogurt, low-fat cottage cheese, eggs, and even chicken or fish if you'd like, but steer clear of red meat.

As with keto dieting, avoid sweets, added sugar, and refined grains. But with lacto-ovo vegetarian meal plans, you don't have to restrict healthy carbohydrates.

Well-Balanced, Calorie-Controlled Meal Plans

One of the best ways to achieve or maintain a healthy weight, build muscle, optimize workouts, maximize energy, and keep chronic disease risks low is to eat a well-balanced diet. You can adjust the volume of food you eat to match your calorie needs and weight management goals.

When using Fit Father Project meal plans, you'll eat a good balance of the following nutritious foods:

Non-Starchy Vegetables (fill 1/2 of your plate with these)

Leafy greens, green beans, broccoli, cauliflower, cucumbers, tomatoes, celery, carrots, bell peppers, asparagus, zucchini, mushrooms, or onions.

Fiber-Rich Starches (fill 1/4 of your plate with these)

Corn, green peas, garbanzo beans, black beans, pinto beans, lentils, other legumes, sweet potatoes, brown rice, wild rice, quinoa, oatmeal, whole-grain pasta, whole-grain bread, or other whole grains.

Nutritious Protein Foods (fill 1/4 of your plate with these)

Chicken, turkey, duck, fish, shrimp, crab, other seafood, organic lean red meat, and eggs.

Dairy Foods/Calcium-Rich Plant Alternatives (3 servings)

Low-fat milk, low-fat cottage cheese, plain Greek yogurt, reduced-fat cheese, protein-fortified almond or other plant milk, and whey, casein, or plant-based protein shakes.

Fruits (2-3 servings)

Strawberries, blueberries, raspberries, honeydew melon, cantaloupe, watermelon, grapes, apples, oranges, grapefruit, kiwi fruit, pears, plums, bananas, or other fresh fruit.

Heart-Healthy Fats (add to each meal)

Olive oil, coconut oil, canola oil, walnut oil, other plant-based oils, avocados, nuts, seeds, nut butter, olives, or hummus.

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Benefits of Well-Balanced Diets

Some of the many benefits associated with well-balanced meal plans, rather than keto vs vegan diets, can include:

• More energy
• Long-term healthy weight management
• Reduced disease risks
• Better workouts
• Enhanced muscle building
• Lower risk of nutritional deficiencies

You can adjust the volume of food you eat to match your weight management goals. For example, if you're trying to drop weight, consume about 500 fewer calories than your usual intake or burn off an extra 500 calories to lose about 1 pound of body fat per week.

If your goal is muscle building, eat an additional 300-500 calories daily and increase resistance training workouts. Lift weights more often or increase the amount of weight you lift, while maintaining cardiovascular workouts.

You won't feel hungry or deprived when eating well-balanced meals vs keto or vegan diets. They're a healthy alternative if you haven't been able to sustain keto or vegan meal plans long-term.

Here's What Guys 40+ Are Using to Help Burn Fat & Build Muscle...

This great-tasting protein powder is packed with key nutrients to help busy guys have energy all-day long.

Here's the proven energy source that's specially formulated for guys in their 40s, 50s & 60s to help burn fat and build muscle... »

Which Type of Diet is Right for Me?

There's no one-size-fits-all diet that's right for everybody.

Whether you choose keto diets, vegan diets, well-balanced weight loss meal plans, or muscle-building menus, the one that best matches your needs depends on your lifestyle, size, body composition, weight management goals, and food preferences.

What works best for you might not be the right choice for friends or even family members.

Whichever diet you pick, avoid sugary drinks, sweets, other added sugars, refined grains, fried foods, and processed or high-fat meats.

Choose a meal plan you can stick with for life.

If you need help planning meals, menus, or effective fat-burning or muscle-building workouts, consider signing up for the Fit Father Project!

When you join, you'll receive motivational support from medical experts, custom meal plans and exercise programs, and community networking support from other busy dads like you. You'll learn about ways to stay healthy, maintain your goal weight, and reduce chronic disease risks for a lifetime.

If you've tried keto vs vegan dieting, or both without success, sign up for the Fit Father Project FREE meal plan and workout to get started on a journey toward better health today!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on keto vs vegan dieting.

Here at the Fit Father Project, our No. 1 mission in life is to help men lose weight and get healthy for their families.

Here are the 7 proven weight loss tips for men you're about to discover:

• • How to turn healthy eating into a lifestyle – not a diet.

• • How WATER can help you beat hunger cravings.

• • Which exercises will burn the most fat in the shortest time.

• • How BUILDING MUSCLE is actually the No. 1 key to losing weight.

• • How sleeping more will actually aid weight loss.

• • Why tracking your weight is a key success habit.

• • When (and how) to reward yourself for weight loss success.

Top 7 Weight Loss Tips For Men

Tip 1 – Screw Diets; Start a Lifestyle Eating Plan

Here's some “real talk” – man to man.

We both know there are a million and one types of “diets” out there. Low carb. Keto. Paleo. Vegan. The list goes on and on.

The problem is that the mentality behind “dieting” is a short-term quick fix.

If you're like me, you want to lose weight and keep it all off long-term with a healthy eating plan you'll actually enjoy sticking to.

That's why we want you to focus on starting a healthy lifestyle eating plan – one that is not overly restrictive or complicated – so that you can succeed long-term with weight loss.

To make this first tip incredibly valuable, we are going to take a bit of time to break down exactly how you should be eating to lose weight as a man.

Here are a couple of simple “lifestyle eating” weight loss rules to follow:

Rule 1: Eat roughly every 4 hours to control your hunger and blood sugar.

Skipping meals will leave you starving and more likely to over-eat.

Eating too many small meals is very difficult on a busy schedule and will actually make you more likely to slip up and over-eat as well.

Here’s a good example of how to time your eating for weight loss:

• Breakfast – 8 am
• Lunch – 12 pm
• Healthy Snack – 3 pm
• Dinner – 6:30 pm

Learn when to eat your meals so you can practice the correct meal timing to lose weight!

Rule 2: Each of your meals should contain a balanced mix of Proteins (40%), Carbs (35%), and Healthy Fats (25%).

Here at the Fit Father Project, we call these portion guidelines the Perfect Plate.

To make a perfect plate for weight loss, here’s precisely what you should do.

Fill ¼ of your plate with lean protein.

Protein is the cornerstone of any good weight loss diet, because it suppresses appetite, increases your metabolism, and also helps in building and maintaining lean muscle tissue.

Good protein sources include chicken, turkey, eggs, extra-lean beef, certain fish, and protein powders (whey or plant-based).

Fill the next ¼ of your plate with healthy carbs.

Contrary to popular belief, carbs won’t make you fat!

Too many of the wrong types of carbs (especially sugar) will make you fat.

Good carbs are needed to provide our bodies with energy, in addition to adding good “bulk” to our meals to keep us full.

Good carb sources include sweet potatoes, brown rice, oatmeal, quinoa, and lower-sugar fruits (grapefruit, organic berries, pears).

Add a small serving of some healthy fats.

Healthy fats are essential for many functions in the body – from controlling hunger to producing essential hormones and reducing inflammation.

We want you to include healthy, low-processed fats from fish, oils, nuts, and seeds in your diet, in moderation.

Good fat sources include ¼ avocado, 1 tbsp olive oil, ¼ cup nuts, and 6-8 ounces of fish.

Important: Even though consuming healthy fats can be your weight loss friend, we want to be very conscious of the proper serving size.

Fat has a lot of calories, and eating too much fat (and consequently calories), no matter how “healthy” the fat source, will set back your weight loss efforts.

An average fat serving per meal should be around 15-20 grams for most guys.

For exact recipes to follow, check out the Fit Father Meal Plan inside our Fit Father 30X program.

Lastly, fill the remaining ½ of your plate with veggies.

Veggies help improve your digestion, lower cholesterol, improve your blood sugar control, and provide your body with the vitamins and minerals you need.

Add any kind of vegetables to your meals.

For a complete list of the best foods to eat, as well as some of the best fat-burning recipes, click here to get a FREE copy of our 1-Day Weight Loss Meal Plan.

Following a structured plan like this makes weight loss eating so much easier because there is less guesswork.

Having a simple, laid-out meal plan makes weight loss 100 times easier!

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

Tip 2 – Drink 100 Ounces Of Water To Control Your Hunger and Increase Your Energy

Ah, good old H20.

It is said that water is the life source of all living things, and for our bodies to function optimally, this statement could not be more accurate — especially when it comes to weight loss.

Dehydration causes all sorts of issues within our body, including headaches, tiredness, lethargy, confusion, changes in mood, and lowered concentration.

And the problem is that so many of us are chronically dehydrated because we often get so busy we simply forget to drink enough.

When it comes to helping with weight loss, we absolutely want to increase our water consumption.

Water can act directly as an appetite suppressor and make you feel fuller for longer.

Water also plays a crucial role in helping our cells burn fat and helping us feel energized.

In fact, a study published in The Journal of Clinical Endocrinology and Metabolism states that drinking 500 ml of water increases metabolic rate by 30%.

The studies were first carried out on ‘normal weight’ men and women and then a crossover trial was later conducted with ‘overweight and obese’ subjects.

The results of both studies showed the same results.

So how much water should you be drinking to lose weight?

Your hydration goal should slot in somewhere around 85-100 ounces of water each day (approximately 3/4 gallon).

Following the example above, you could increase your metabolism for 5 hours each day if you drank to the higher end of 3 liters.

In this video, we give you some quick tips and targets for you to hit your daily hydration levels.

Tip 3 – Make 30 Minutes Of Daily Activity Your Priority

There is a massive misconception about weight loss that we need to do complicated workouts to see results.

In truth, research shows that a good meal plan coupled with 30 minutes of daily activity is enough to seriously kickstart weight loss results.

Your 30 minutes of daily activity can be a structured workout like we advocate in our FF30X program, but it doesn’t have to be formal exercise!

You could do some gardening or housework, walk the kids to school, walk the dog, ride your bike, or simply get frisky with your spouse.

There is a vast number of activities that can help you lose weight.

The “secret” is to find a daily activity that you enjoy, so you are more likely to actually sustain it.

Intense exercise when your body is not yet accustomed to training will almost certainly cause debilitating soreness, lack of motivation, or worse still … serious injury.

If any of these things happen, you will give up on your program, and set yourself back a good few months!

The critical point here: A healthy diet is the No. 1 most important part of losing weight.

Pair a healthy diet with 30 minutes of daily (enjoyable) activity, and you will be on the sustainable path to losing weight, staying motivated, and actually keeping it all off for good.

To help you see faster weight loss results from the most time-efficient activity, click the box below for our FREE 24-minute, no-nonsense fat-burning workout that you can do at home or the gym.

Here’s A Free 24-Min Fat Burn Workout For Busy Men 40+

This powerful workout will reignite your metabolism to burn fat 24/7 like you did in your 20s…

Download this Free Workout here. It’s safe, time-efficient, & designed exclusively for busy guys 40+ »

Tip 4 – Build Muscle Mass To Lose More Weight

Many guys don't realize that your muscle mass is a crucial foundation for your metabolism.

The more muscle you have (or build), the more calories your body burns every day on autopilot.

That's why here at the Fit Father Project, we show you how to build muscle and burn fat with short, metabolism-boosting workouts.

We're not talking about becoming Arnold here, but just increasing your muscle mass in order to make you more efficient at burning calories.

Doing an activity that will increase muscle tissue will put you on the right path when it comes to shedding pounds of body fat.

To increase muscle tissue, you will need:

• An exercise that works your muscles (weights or body weight)
• To progressively increase the resistance (weight) you use over time

If you are just beginning or returning to exercise, start with a suitable bodyweight circuit three times per week.

Studies show that resistance activities help to maintain or increase muscle mass, which in turn increases resting energy expenditure (metabolic rate), aids in increased fat loss, and improves your body’s overall strength and efficiency.

Cardio is OK for becoming a bit fitter, but if you really want to lose weight and transform your metabolism into a fat-burning machine, resistance and strength training are the best options by far!

As you'll discover in this video, there's a specific type of strength training called Metabolic Resistance Training (MRT) that will give you the best results.

Tip 5 – Sleep More (a Minimum of 7 Hours)

Most guys don't realize that getting quality sleep is one of the most important aspects of losing weight.

During sleep, your body burns fat and regulates all your essential metabolism hormones – including growth hormone, cortisol, insulin, etc.

Without getting too “sciency,” if you miss out on sleep, your body will not lose weight effectively.

And the weight you do lose will come from muscle.

A study from the American Journal of Clinical Nutrition found that the resting energy expenditure of those that slept more than 8 hours per night was 5% higher than those who slept less.

They also burned 20% more calories after a meal than sleep-deprived people.

Also, sleep can help make sure that what weight you do lose from healthy eating and daily activity is primarily fat — not muscle.

A study from the University of Chicago compared the weight-loss results of people that slept 8.5 hours per night versus those sleeping only 5.5 hours.

Although both groups ate the same number of calories (1,450 calories per day) and both groups lost about 6.5 lbs, more than 50% of that weight was fat for those sleeping 8.5 hours compared to only 25% for those sleeping 5.5 hours.

Based on this research, you should get an absolute minimum of 7-8 hours of sleep per night, or 8.5 if you can get it.

These 7 ways to sleep better will improve your sleeping habits, helping you to wake up rested in the morning.

Tip 6 – Monitor, Evaluate, and Course Correct

As you may know from direct personal experience, losing weight is a journey that requires consistent monitoring and course correction to both keep you accountable to the plan and motivated to continue.

We get it; the idea of measuring your body and regularly stepping on the scale fills a lot of guys with dread.

But, tracking your weight loss progress can actually be one of the most motivating parts of the whole experience.

A two-year Cornell study, published in the Journal of Obesity, found that guys who frequent self-weighing and tracking results on a chart were not just able to lose more weight than the “non-trackers” but also keep the weight off long-term because they stayed accountable to a tracking habit.

Tracking your results on a regular basis also allows you the option of making changes if you find you are not hitting your goals.

You will be surprised how minor tweaks in your plan can have huge benefits!

See the program 38,000
guys over 40 are using to
get results like these…

CHECK OUT FOUNDATIONS »

Tip 7 – Reward Yourself!

What? A reward? Awesome!

Allowing yourself a planned reward meal each week will help to satisfy cravings you may have for food you are missing.

Things that usually top the list include pizza, hamburgers, or ice cream. Maybe your treat food is something different?

Whatever it is, plan a meal where you can enjoy that food without feeling like you have overindulged or fallen off the wagon.

As well as the psychological benefit of having a cheat meal planned, there is a scientific reason too.

Leptin, a protein produced by fat tissue, helps regulate body weight and fat mass by impacting appetite and energy balance.

Constant dieting will eventually lead to caloric deficits that cause energy levels to plummet.

The higher calorie intake provided by your cheat meal will help your body maintain the energy levels needed to continue dieting and exercising.

Having one free meal planned into your weekly nutrition plan will actually be beneficial to your weight loss goals! BONUS!

We outline the 5 rules you need to follow when doing a cheat meal inside the bonus training that comes with our Free 1-Day Weight Loss Meal Plan.

Get the program 50,891 guys over 40 are using to get results like these…

CHECK OUT FOUNDATIONS »

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Men 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

Bonus Tip 8 – Find Your “Why”

In many respects, we should have put this last “bonus tip” FIRST in this guide.

Weight loss is not just about KNOWING which foods to eat and how to exercise.

Successful weight loss boils down to finding the deep, driving emotion inside of you that will enable you to stay consistent throughout the journey.

Why do you REALLY want to start exercising and eating healthily?

For most guys, the real “WHY” answer runs far deeper than getting rid of belly fat and losing weight.

My “why” is to stay healthy to provide for my two boys and wife.

• Your “WHY” will be the thing that inspires you not to give in to temptation when all you want to do is reach for the chips or cookies.
• Your “WHY” will be what drags you to the gym when it's raining and cold outside, and all you want to do is curl up on the sofa in front of the TV.
• Your “WHY” will be your encouragement when you want to give it all up and go back to being inside your comfort zone.

Because finding your motivation is so important, here are a few personal questions you can ask yourself to get some more clarity on WHY you want to lose weight:

• Do you worry that your partner doesn’t find you attractive anymore?
• Do you get anxious and shy in the summer or on vacation when other guys are taking their shirts off?
• Do you get fed up with not fitting into the clothes that you want to wear?
• Does being overweight have an effect on your self-confidence or self-worth?

If any of these are your reason to start eating healthier and moving more, they will be your motivation to push on when you feel like giving up.

How do you find motivation for weight loss, working out, or sticking to a healthy diet? By finding your “why-power”! This video will show you how.

Because You Read This Article, Here's What To Do Next …

As proven and powerful as these weight loss tips for men are, knowledge without implementation and action will get you ZERO weight loss results.

Now is the time to take action on these weight loss tips for men and get yourself into the best shape of your life, for yourself and your family.

Here's what I recommend you do now to get started:

1. Download a free copy of our 1-Day Weight Loss Meal Plan right here.

Our team will email you the full meal plan. Inside that plan (and the free bonus email training we'll have our team email as well), you will discover precisely what to eat, how to exercise, and how to get (and stay) motivated to lose weight.

2. If you are ready to jump into a complete step-by-step program, then you'll want to check out our Fit Father 30X program, which has helped over 10,000 fathers lose over 75,000 lbs of fat. Click here to read the Fit Father 30X Program Overview Letter.

Getting these weight loss tips for men out to others and helping more men get fit for life is our mission here at the Fit Father Project.

If you want support losing weight, we are the team to help you win!

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss tips for men.

If you are a man, I have an essential little health quiz for you …

TRUE or FALSE?

• • Breakfast is the most important meal of the day.

• • Cardio is the best way to lose fat.

• • Organic food is (always) healthier.

Despite common misconceptions, ALL 3 statements are FALSE.

And I will prove it (and more) to you in this short guide.

In this blog, you’ll find simple facts and research-based solutions to the top health myths that will help you burn fat, eat healthier, and feel stronger – all without wasting your time on myths and false information that keep you frustrated and confused.

Ready to bust some myths?

Myth 1: Cardio Is The Best Way To Lose Belly Fat

When many of us think of weight loss, treadmills and running shoes immediately come to mind. Before you let out a groan, let me tell you the surprising truth:

Exercise is not the most effective way to lose belly fat.

In fact, following a healthy diet is the No. 1 factor in losing weight. As we preach in all of our articles here at the Fit Father Project, you can't out-exercise a bad diet!

Let me prove this to you visually.

Let's say you decide to reward yourself for a good week of hard work by going to McDonald's and having a medium fry.

Here's the simple math: That medium fry from McDonald's contains 600 excess calories. To burn off those 600 calories, you would have to RUN at a hard pace for a full 60 minutes.

Do you have the time or sanity for a full hour of hard cardio every day to offset junk calories sneaking into your diet? I know I don't. Personally, I’d rather skip the fries … and the run.

Now, because there is so much misinformation about what guys over 40 should be eating, I put together a full meal plan, which is a part of our Fit Father 30X (FF30X) program. It removes ALL the guesswork out of figuring out the right healthy diet you should follow.

In our FF30X, I show you exactly what to eat for breakfast, lunch, snack, and dinner so that you can lose some weight, feel energized 24/7, and build ageless strength. It has already helped thousands of guys just like you.

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Myth 2: Breakfast Is The Most Important Meal Of The Day

We’ve all been told that eating a high-carb breakfast within an hour of waking up is ideal. Common “healthy” breakfast foods like cereal, fruit, juice, wheat bread, and granola are marketed as essential ways to start your day.

This couldn't be farther from the truth.

Most of those so-called “healthy” breakfast foods are packed with sugar and excess carbs that will bring your morning fat burning to a screeching halt.

Get this: If we have a breakfast like a bowl of granola with almond milk and a side of orange juice, we've just pounded over 80 grams of carbs (mainly sugar) that your metabolism has to burn off for hours before it can tap into your body's fat stores.

Yet, these are the breakfast foods marketed as being HEALTHY! If you're concerned with your health, energy, and body fat, steer clear at all costs.

Here's the Actual Truth: There are fat-burning, energy-boosting, and even brain-focus-enhancing benefits to pushing back breakfast a few hours AND also prioritizing low-carb, high-protein breakfast foods.

The idea that you should never skip breakfast is based on the old myth that not eating first thing in the morning or not eating every few hours will slow your metabolism, crash your blood sugar levels, and tank your energy.

This myth has been disproven by countless new studies.

 

Please know that skipping (or postponing) breakfast is NOT a must to lose weight. You can absolutely lose weight and live very healthily eating breakfast first thing in the morning.

Yet, for weight loss purposes, waiting a few hours after waking up before you have a high protein, lower carb meal may be one of the best things you ever do for fat burning and energy.

Breakfast Meal Timing + Food Quality Matter!

Above all, it's essential that you eat the right kinds of high protein, lower carb breakfast foods that energize your body and metabolism, AND that you follow a sustainable morning meal timing setup.

That's why inside FF30X, we provide several different meal timing setups, including pushing back breakfast until 10:30 am. The big key is to find a meal timing setup that fits YOUR work/life schedule.

Now, let's move on to our next myth about a very important form of EXERCISE …

Myth 3: Weightlifting Is Just For Younger Guys Who Want To Build Muscle

Young guys and bodybuilders are not the only ones who should take weightlifting seriously.

Muscle loss due to aging is the No. 1 reason our fat-burning metabolism slows for guys over 40. The combination of a lower metabolism and less muscle mass means more fat. But this doesn’t have to happen to you!

Weightlifting is the fountain of youth for men over 40.

Proper, safe strength training helps to:

• increases testosterone
• builds lean muscle
• accelerates your metabolism (far more than regular cardio)

Weightlifting and building muscle is your metabolic engine that drives your body as a man over 40. As we age, we absolutely need to maintain our muscle mass with regular, time-efficient workouts.

Now, if you're a busy guy like me who is looking for fast, safe, and incredibly effective metabolism-boosting workouts that you can do at home with a pair of dumbbells and 5 feet of floor space, check out these workouts.

Here’s A Free 24-Min Fat Burn Workout For Busy Men 40+

This powerful workout will reignite your metabolism to burn fat 24/7 like you did in your 20s…

Download this Free Workout here. It’s safe, time-efficient, & designed exclusively for busy guys 40+ »

Myth 4: Organic (Always) Means Healthier

Now that organic foods are sold in mainstream grocery stores, the choice between healthy and unhealthy foods is more confusing.

Food marketers want you to believe that as long as a product is labeled “organic,” it’s automatically healthy.

Just because something is labeled “organic” doesn’t mean it’s actually healthy for you.

A bag of chips is a bag of chips — organic or not. Snacks like organic cookies and organic ice cream are still bad for your diet and could even be called scams.

Good, natural, unprocessed organic foods are amazing and should make up the bulk of your diet. I'm talking about foods like:

• Organic fruits
• Organic veggies
• Grass-fed and free-range meats
• Wild-caught seafood

Eating healthy, unprocessed foods should be the main focus of your diet.

There are some fruits, veggies, and meats we absolutely prefer you buy organically (if possible), but eating healthy doesn't have to break the bank.

There are plenty of foods that you don't necessarily have to buy organically, and there are a few very smart tricks you can use while shopping to save money on organic produce.

But don’t worry; we’ve included exactly what you should eat for breakfast, lunch, snacks, and dinner in our FF30X Program.

Myth 5: Getting Old and Fat Is Inevitable

FALSE! I want to debunk this final myth once and for all.

You can be incredibly healthy well into your 40s, 50s, and 60s. All you need is a proper eating and exercise plan for you as a guy over 40 and the coaching and guidance to keep you motivated and accountable.

Take a look at some of our most successful Fit Fathers we've helped transform with our FF30X and imagine how YOU can transform your life too, like these guys. We can help you.

Say goodbye to the top health myths for men over 40, and say hello to progress!

Now that you've mastered the top health myths for men over 40, you can drop the misinformation and get support from our expert team.

Our team of men's health experts here at the Fit Father Project has helped nearly 50,000 fathers lose fat, build muscle, and get healthy for their families. We’re ready to help you too.

Learn more about the most common myths about health that are keeping you from reaching your weight loss and health goals.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on health myths for men over 40.

Magnesium is essential for bone health and muscle function and promotes quality sleep while offering many other benefits. 

By incorporating magnesium supplementation into your daily routine, you can optimize your health and well-being from the inside out. 

However, it is essential to prioritize quality, dosage, and individual needs when selecting a magnesium supplement.

Incorporating magnesium into your daily routine may help unlock a healthier, more vibrant life. Here are the top 10 benefits of the best magnesium supplements and what to look for in a supplement.

Meet Super Bioavailable Effervescent Magnesium. This fast-acting, highly-absorbable magnesium is from patented Aquamin.® It’s a delicious effervescent powder that provides your body with an instant boost of energy, ATP production, and stress relief.

Due to a combination of poor nutrition and soil depletion, over 75% of people living today are deficient in Magnesium. This essential mineral is involved in over 300 key biochemical processes. When our bodies are magnesium deficient, we experience increased stress, blood pressure, heart disease, and decreases CNS function.

You mix 1 scoop of Magnesium in water for instant health boost. This is the easiest way to give your body all the Magnesium it needs for optimum health.

TRY YOURS TODAY »

Click here to learn more about Bioavailable Magnesium »

The Top 10 Benefits of the Best Magnesium Supplements

1. Improved Sleep Quality

One of the most well-known benefits of magnesium supplements is their ability to promote better sleep. Magnesium plays a crucial role in regulating neurotransmitters involved in sleep, such as GABA, which helps calm the nervous system.

Research suggests that magnesium deficiency may contribute to insomnia and poor sleep quality. By supplementing with magnesium, individuals may experience deeper, more restorative sleep and reduced nighttime awakenings.

2. Enhanced Relaxation and Stress Reduction

Magnesium is a natural relaxant that helps alleviate stress and anxiety. By modulating the activity of the hypothalamic-pituitary-adrenal (HPA) axis, magnesium can dampen the body's stress response, promoting a sense of calmness and relaxation.

This effect is particularly beneficial for those dealing with chronic stress or anxiety disorders.

3. Muscle Relaxation and Cramp Prevention

Magnesium plays a crucial role in muscle function and relaxation. Supplementing with magnesium can help alleviate muscle tension and reduce the frequency and severity of muscle cramps.

Athletes and individuals engaged in strenuous physical activity often benefit from magnesium supplementation to support muscle recovery and prevent cramping.

4. Cardiovascular Health Support

Magnesium is essential for maintaining a healthy heart and cardiovascular system. It helps regulate blood pressure, support proper heart rhythm, and improve blood vessel function.

Studies have shown that magnesium supplementation may lower the risk of heart disease and stroke, making it a valuable addition to heart-healthy lifestyles.

5. Bone Health Maintenance

While calcium often highlights bone health discussions, magnesium is equally important for maintaining strong and healthy bones. Magnesium contributes to bone density and structure and aids in the absorption and metabolism of calcium and vitamin D.

Supplementing with magnesium, calcium, and vitamin D can support overall bone health and reduce the risk of osteoporosis.

6. Regulation of Blood Sugar Levels

Magnesium plays a role in insulin sensitivity and glucose metabolism, making it essential for regulating blood sugar levels. Studies suggest that magnesium deficiency may be associated with an increased risk of type 2 diabetes.

Supplementing with magnesium may improve insulin sensitivity and reduce the risk of developing diabetes or complications related to poorly controlled blood sugar.

7. Relief from Migraines and Headaches

For individuals prone to migraines and tension headaches, magnesium supplementation may offer relief. Magnesium helps relax blood vessels and reduce inflammation, both of which are implicated in the pathogenesis of migraines.

Some studies have shown that magnesium supplementation can help decrease the frequency and intensity of migraines, offering a natural alternative or complement to conventional treatments.

8. Mood Enhancement and Depression Management

Low magnesium levels have been linked to an increased risk of depression and mood disorders. Magnesium plays a crucial role in neurotransmitter function and mood regulation, and supplementing with magnesium may help alleviate symptoms of depression and anxiety.

Magnesium promotes a positive mood and overall emotional well-being by supporting neurotransmitter balance and reducing inflammation.

9. Support for Respiratory Health

Magnesium has bronchodilator properties, which help relax the smooth muscles of the airways and improve airflow to the lungs. This makes magnesium supplementation beneficial for individuals with asthma, chronic obstructive pulmonary disease (COPD), or other respiratory conditions.

Magnesium can help alleviate symptoms and improve respiratory function by reducing bronchial constriction and inflammation.

10. Hormone Balance

Magnesium regulates testosterone levels in men. Testosterone is a key hormone that maintains muscle mass, bone density, libido, and overall vitality. Research suggests magnesium deficiency may be associated with lower testosterone levels, while adequate magnesium intake supports healthy testosterone production.

For women experiencing premenstrual syndrome (PMS) symptoms, magnesium supplementation may offer relief. Magnesium helps regulate hormone levels and neurotransmitter activity, which can help alleviate mood swings, bloating, cramps, and other PMS symptoms. Magnesium promotes comfort and well-being throughout the menstrual cycle by supporting hormonal balance and reducing inflammation.

Meet Super Bioavailable Effervescent Magnesium. This fast-acting, highly-absorbable magnesium is from patented Aquamin.® It’s a delicious effervescent powder that provides your body with an instant boost of energy, ATP production, and stress relief.

Due to a combination of poor nutrition and soil depletion, over 75% of people living today are deficient in Magnesium. This essential mineral is involved in over 300 key biochemical processes. When our bodies are magnesium deficient, we experience increased stress, blood pressure, heart disease, and decreases CNS function.

You mix 1 scoop of Magnesium in water for instant health boost. This is the easiest way to give your body all the Magnesium it needs for optimum health.

TRY YOURS TODAY »

Click here to learn more about Bioavailable Magnesium »

What To Look For In a Magnesium Supplement

While magnesium supplements offer numerous benefits, it's important to understand that not all forms of magnesium are created equal.

Different forms of magnesium have varying bioavailability and absorption rates. Some common forms of magnesium in supplements include magnesium citrate, glycinate, magnesium oxide, and magnesium chloride.

• Magnesium citrate is often recommended for its high bioavailability and gentle laxative effect, making it suitable for individuals looking to support digestive health.
• Magnesium glycinate is a highly absorbable form of magnesium that is less likely to cause digestive upset, making it a preferred option for those with sensitive stomachs.
• Magnesium oxide has a higher magnesium content but lower bioavailability than other forms, meaning the body may not absorb it as effectively. However, when taken in higher doses, it can still be beneficial for addressing magnesium deficiency.
• Magnesium chloride is another well-absorbed form of magnesium that can be applied topically as a transdermal supplement or taken orally. Transdermal magnesium absorption through the skin via magnesium chloride sprays, lotions, or baths may be particularly beneficial for individuals with digestive issues or those seeking targeted muscle tension or pain relief.

When choosing a magnesium supplement, look at bioavailability, dosage, and your personal health needs. Consulting with a healthcare professional can help determine the most suitable form and dosage of magnesium for your specific requirements.

In addition to supplementation, incorporating magnesium-rich foods into your diet is an excellent way to boost your magnesium intake naturally. Foods high in magnesium include leafy green vegetables, nuts and seeds, whole grains, legumes, and certain types of fish.

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

Want To Change Your Life? Check Out FF30X!

FF30X is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, FF30X can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join FF30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched information on the best magnesium supplements.

First things first, weight loss can be challenging. If it wasn’t, everyone would be doing it, and the billion-dollar weight loss industry wouldn’t be happy.

But that doesn’t mean you can’t lose weight, and it doesn't mean you have to spend hours in the gym and eat nothing but lettuce and celery!

The first step is to recognize that it's not about a ‘diet' — it's about making healthy and sustainable lifestyle changes.

Next, you have to realize that you can’t do this alone. Weight loss is easier and faster when you have a strong support team. That’s why the Fit Father Project is here for you!

How Much Weight Can You Lose in a Month?

When you think of this question, you should think of two questions: ‘How much weight can you lose in a month?' and ‘How much weight SHOULD you lose in a month?'

The two answers are not the same.

The simplest answer to the question, ‘How much weight can you lose in a month?' is around 20 pounds. Yes, this is actually possible! But it’s not advisable.

You’ll need to stick to a special water solution to achieve this. This will allow your body to remain healthy without eating food.

For example, if you’re on this diet (which must be supervised by a doctor or approved clinic), you’ll consume no calories. But an average man will burn 2,500 per day.

One pound of fat is roughly 3,500 calories. If you do the math, you’ll burn 20 pounds of fat in 4 weeks by not eating.

But, while the answer to ‘How much weight can you lose in a month?' is around 20 pounds, it is not a sustainable or healthy way to lose weight.

Perhaps you should consider your weight loss in terms of how much you want to lose and how much you can keep off.

With the help of FF30X, you can create a healthy eating plan that will help you lose 2-4 pounds a week. Yes, you will be eating real food. You'll also be creating healthy lifestyle habits that will help the weight stay off long-term.

Thousands of our Fit Fathers have lost over 10 pounds per month, and thanks to their healthy eating plans, this weight is staying off.

If you want to lose weight quickly, ensure your long-term plan is sustainable. This video explains exactly that.

Developing The Right Focus To Lose Weight

Follow this 5-step process to achieve maximum weight loss that's safe and sustainable:

• • Sleep – you need between 6 and 8 hours every night.

• • Mindset –Believe that you can achieve your goal, no matter what it is.

• • Eat Right – The Perfect Plate is a great example of balancing your nutrients to ensure a healthy diet.

• • Daily Activity – Any activity is great for building a long-term habit, ensuring your weight stays off.

• • Formal Exercise – Once the habit of exercise is formed, you can up the ante and really see the difference through formal exercise.

Doing it right will ensure you burn fat and build muscle. You don’t want to burn muscle to lose weight!

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Counting Calories The Easy Way

The average man should consume around 2,500 calories per day. However, the actual amount you need will vary. Our Fit Father Weight Loss Calorie Calculator can help you find out how many calories you burn each day and how many calories you should eat daily to lose weight.

To lose weight, you must consume fewer calories than your maintenance amount.

Aiming for 500 calories under your maintenance level is the easiest way to do this.

Then, write down everything you eat as you eat it.

The first thing you’ll discover is just how much you actually eat.

But, you’ll also be able to identify, with the help of the internet, how many calories are in each of the things you’ve eaten.

You’ll then see where you should cut down and what you should avoid.

Our healthy meal plan can help, but creating a journal is excellent for identifying where you’re going wrong.

You can monitor food and count calories with a pen and paper or an app; the choice is yours.

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

How to Keep Going When the Going Gets Tough

Losing one pound a week can make a target of 20 pounds seem impossibly far away.

It is even worse if you reach a plateau and your weight stays the same.

At this point, it is easy to feel frustrated, lose motivation, and consider giving up on your plan. But you can get through it no matter how tough it gets! Here's how:

• • Create Small Goals – A small achievement will help you stay on track. It could be to lose a pound, or it could simply be to stay under a specific calorie limit.

• • Get Support – having the support of FF30X will help. Positive comments and testimonials can inspire you to keep going.

• • Remember Your “Why” – Remind yourself of WHY you are doing this; it will help you to stay motivated.

• • Build Habits – If you’re in the habit of running every day, it won’t matter if you don’t feel motivated to exercise. The habit will take over, and you’ll do it anyway.

• • Pause – It is always possible to downgrade your level of exercise and even allow yourself a few extra treats. This will remind you of your real-life goals and help you refocus and recommit.

• • Challenge Yourself – You don’t need to do something the same way every time. Challenge yourself to do it differently. It will re-introduce the fun and help you to achieve the right result.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how much weight you can lose in a month.

Air fryers are countertop convection ovens that come in various shapes and sizes. They can cook food to mimic the taste of deep-frying but in a healthier way.

Air fryers are gaining popularity because they use hot air and little to no oil to “fry” foods without the extra fat and calories.

You can cook almost any dish in an air fryer; pick the foods and recipes that match your and your family's preferences. Get creative and reap the many benefits that healthy air fryer recipes offer!

Keep reading to learn all about air fryers and our 10 favorite healthy air fryer recipes that the whole family will love.

Learn how to eat healthy on a budget with these cost-effective tips and eating strategies!

How Do Air Fryers Work?

Air fryers cook healthy foods using a fat and heating mechanism. Hot air rushes around the food you're cooking, and rapid air circulation makes the food crisp like deep frying (but without excessive amounts of oil).

Air fryers differ slightly, depending on which type and model you choose. Some are basic convection ovens, while others come with all the extras, including the ability to dehydrate food.

The right choice for you depends on your budget and preferences. As with any kitchen gadget, air fryers have pros and potential cons.

Pros

Air fryers offer a healthier alternative to traditional fryers, as they cook foods with a deep-fried flavor and consistency but without the extra calories. Many healthy air fryer recipes are simple and fast to prepare, which makes healthy food prep as convenient as ever!

Cons

While air fryers offer numerous benefits for healthy food prep, they have limited capacity, so you may have to air fry foods in batches when preparing meals for a large group. And, depending on the type of air fryer you get, some are pricey. Many range in cost from $100-$200.

Get the program 50,891 guys over 40 are using to get results like these…

CHECK OUT FOUNDATIONS »

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Men 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

Foods You Can Cook with Air Fryers

Surprisingly enough, you can cook various foods in air fryers – even some you may not have thought about! You can even prepare various vegetables using healthy air fryer recipes, but skip the leafy greens as they don't cook well. Good things to try in your air fryer include:

• Meats
• Chicken
• Turkey
• Fish
• Seafood
• Eggs
• Falafel
• Avocados
• Sweet potatoes
• Pickles
• Cauliflower
• Brussels sprouts
• Carrots
• Broccoli
• Corn on the cob
• Eggplant
• Asparagus
• Bell peppers
• Other vegetables
• Muffins
• French toast
• Tortellini

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

How To Use an Air Fryer

Using an air fryer is simple. Complete the following steps to cook healthy foods to perfection!

Place Food in the Air Fryer Basket

The first step in using your air fryer is placing the food you're cooking in the basket. Air fryers can often hold up to 10 quarts, depending on the make and model of your fryer. Add in 1-2 teaspoons of oil if you'd like the food to taste crispier. Extra light olive oil, avocado oil, peanut oil, sesame oil, and numerous other oils are excellent options for air fryers.

Set the Temperature and Time

Depending on the type of food you cook and the recipes you choose, set the temperature on your air fryer using a cooking chart or recipe instructions.

Air Fry Your Food

Cook healthy air fryer recipes according to recipe instructions. You may have to flip food over during cooking to allow it to crisp evenly or when cooking large amounts of food in batches.

Clean the Air Fryer

The last step in the air-frying process is to clean your air fryer so it's ready for the next use!

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Men)

As a busy guy, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy guys 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

Click here to learn more about SuperFuel: the delicious “secret weapon” guys are using to feel energized 24/7 and finally stay consistent with healthy eating »

Healthy Air Fryer Recipes

Use the healthy air fryer recipes below to make nutritious, delicious meals for your friends and family!

Air Fryer Cauliflower

Try this simple, flavorful air fryer cauliflower recipe as a tasty side dish!

Ingredients

• 1 small cauliflower head cut into florets
• 1 tablespoon of olive oil
• 1/4 teaspoon of ground turmeric
• 1/2 teaspoon of smoked paprika
• 1/2 teaspoon of salt
• 1/4 teaspoon of black pepper

Instructions

• Drizzle cauliflower florets with oil and toss them with paprika, turmeric, salt, and pepper until well-coated.
• Roast the cauliflower in your air fryer at 390 degrees Fahrenheit for about 15 minutes, flipping the florets every 3 minutes.
• Remove the cauliflower from the air fryer basket, serve, and enjoy with family and friends!

Servings: 4