Fat Loss Above 40
🍖 Q: How much protein should men over 40 consume for fat loss?
A: Men over 40 should aim for 0.8g of protein per pound of body weight daily from sources like steak, chicken, fish, eggs, Greek yogurt, and whey protein shakes to maintain muscle, support fat loss, and stay satiated.
🛢️ Q: Why should men over 40 avoid seed oils?
A: Seed oils found in processed foods, vegetable oils, fast foods, and boxed foods are inflammatory and lower testosterone levels, making them detrimental for men over 40 trying to lose fat.
Hormones and Metabolism
🧬 Q: How does insulin resistance affect fat loss in men over 40?
A: Insulin resistance increases with age, making it harder to lose fat and gain energy as the body becomes less effective at processing carbs and sugar, leading to more fat storage and lower energy levels.
💪 Q: Why is muscle loss a concern for fat loss in men over 40?
A: Muscle loss over time reduces baseline calorie burn, as muscle burns calories even at rest, making fat loss more challenging for men over 40.
Testosterone and Lifestyle
🌞 Q: How can men over 40 naturally optimize testosterone for fat loss?
A: Men over 40 can boost testosterone by getting 7-9 hours of quality sleep, exposure to morning sunlight, and taking supplements like vitamin D, zinc, boron, and ashwagandha.
Intermittent Fasting
⏱️ Q: How should men over 40 approach intermittent fasting for fat loss?
A: Men over 40 should aim for a 12-16 hour fasting window, break the fast with protein and healthy fats, and avoid cutting calories too low to effectively burn fat, regulate insulin, and maintain mental sharpness.
Sources
Links
Sleep
Protein
Carbs
Insulin
testosterone
Intermittent Fasting