Send a message/question here!

https://ovr40.co/chat to book a free chat with me and Get Unstuck with workouts, diet and lifestyle habits.

For years I struggled to understand how to structure my workouts in my 40s - training too much and feeling exhausted, or not doing enough and making zero progress.

Then I figured out this 3-dial framework that changed everything. Now at 49, I'm in better shape than I was at 31, training just 3 times a week for 40-45 minutes.

In this episode, I break down the three workout variables every man over 40 needs to balance when working out:

Intensity, Frequency, and Volume.

Get these wrong and you'll either burn out or see no results.

Get them right and you'll finally make consistent progress without living in the gym.

The 3 Workout Dials:

Intensity - How hard you push yourself during each workout
Frequency - How often you train per week
Volume - How many exercises and sets you do

The Secret: Turn TWO dials up high, keep one low. Not one (not enough stimulus), not three (can't recover after 40).

My Recommendation for Men Over 40:
✅ High Intensity - Push hard on every set
✅ High Frequency - Train 3-4 times per week
❌ Low Volume - Keep workouts to 4-5 exercises, 3 sets each

This approach works because it gives your body enough stimulus to build muscle and strength without overwhelming your recovery. After 40, testosterone drops, cortisol runs higher, and recovery becomes harder. You can't train like you did in your 20s.

After 16 years of coaching men over 40, this is the framework that gets the best results for sustainable fitness, muscle building, fat loss, and overall health without burnout or injury.

MORE RESOURCES FOR MEN OVER 40:
📧 Get my free Sunday Reset weekly planning template: https://ovr40.co/sunday
💪 Variable Intensity Training - workout program for men over 40: https://ovr40.co/vitgo
🍔 Over 40 Reboot - https://ovr40.co/rebootme

CHAPTERS:
0:00 - How I Finally Made Progress Working Out After 40
0:44 - The 3-Dial Framework (Intensity, Frequency, Volume)
1:36 - What Happens When You Don't Understand This
2:32 - Getting Your Dials Wrong
4:10 - The BEST 2 Dial Approach For Us
5:09 - Why This Works After 40
6:26 - Get Personalized Coaching Help

👋 I'm Chris Davidson from Over 40 Freakin Awesome - I help men in their 40s and 50s lose the dad bod, regain their energy, and build sustainable habits that actually stick without turning their lives upside down.

If you're carrying 20+ pounds you want to lose, feeling like your strength and confidence have declined with age, and you're tired of starting and stopping fitness programs that don't fit your busy life - you're in the right place.

Email me chris@offacoach.com with questions or for more details on coaching, or book a quick chat with me here: https://ovr40.co/chat

Send a message/question here!

https://ovr40.co/chat to set up a time to chat about your goals and challenges and coaching.

In this episode, I break down which supplements are complete BS (testosterone boosters, multivitamins, fat burners, pre-workout supplements) and reveal the 5 best supplements men over 40 should actually take to boost testosterone naturally, build muscle after 40, improve sleep quality, reduce belly fat, and optimize health after 40.

Supplements to AVOID After 40:

Testosterone booster supplements (don't work, waste of money)
Multivitamins for men (ineffective approach)
Fat burner supplements (just expensive caffeine)
Proprietary pre-workout supplement blends (underdosed ingredients)
Anti Inflammatory supplements for men (your body breaks them down anyway)

The 5 Best Supplements for Men Over 40:

✅ Magnesium Glycinate (400mg before bed) - improve sleep quality, muscle recovery, natural testosterone support, reduce stress

✅ Vitamin D3 (4000 IU daily) - boost testosterone levels, improve mood, support immune system, bone health for men over 40

✅ Zinc Picolinate (30mg with food) - increase testosterone production, immune support, faster workout recovery, hormonal balance

✅ Creatine Monohydrate (5g daily) - build muscle after 40, increase strength, improve brain function, cognitive health for older men

✅ Ashwagandha (600mg evening) - lower cortisol levels, stress management, better sleep, support healthy testosterone levels

If you're a man over 40 struggling with low energy, difficulty losing weight, declining testosterone, poor sleep, or lack of motivation to work out, these supplements actually work.

After 16 years of coaching men in their 40s and 50s and trying every supplement on the market myself, these are the only ones that deliver real results for fat loss, muscle gain, hormonal health, and overall wellness after 40.

Perfect for busy professionals, dads, and guys who want to get back in shape, lose belly fat, build lean muscle, and feel energized without complicated supplement stacks or expensive testosterone boosters that don't work.

MORE FREE RESOURCES FOR MEN OVER 40:

📧 Get my free Sunday Reset weekly planning template for staying lean and healthy: https://ovr40.co/sunday

Free eBooks: https://ovr40.co/books


CHAPTERS:
0:00 - Mens Supplements 101
0:18 - 5 Supplements That Don't Work for Men Over 40
2:50 - The 5 Best Supplements Men Over 40 Should Take
5:58 - Why This Approach Works After 40
6:29 - Get Personalized Coaching Help

#supplementsformen #menover40 #testosterone #testosteronebooster #fitness #menshealth #buildmuscle #loseweight #magnesium #vitamind #creatine #ashwagandha #fitover40 #healthyaging #fatburner #cortisol #hormonalhealth #workout #mensfitness #supplements

Email me chris@offacoach.com with questions or for more details on coaching, or book a quick chat with me here: https://ovr40.co/chat

Send a message/question here!

Go to https://ovr40.co/chat to set up a quick chat with me about your goals and challenges and how my coaching works.

This episode dives into the high volume workout trap men fall into when it comes to trying to get fit after 40 - we either avoid working out because we don't have 5 hours a week, or we start working out 5 hours a week and it's all too much and we stop.

Intensity beats volume for older guys. We can work hard (intensity) but we need extra time to recover and grow so we need to dial down the volume (number of sets).

Email me chris@offacoach.com with questions or for more details on coaching, or book a quick chat with me here: https://ovr40.co/chat

Send a message/question here!

https://ovr40.co/4book for my 4 ebooks that will help you fix your workouts, diet, habits and hormones and thrive again.

This episode covers the 8 mistakes I made aged 40, 8 mistaken belief really, that stopped me making progress and mad me grumpy and unproductive at work too!

email me chris@offacoach.com with any questions or for details of my coaching programs.

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me chris@offacoach.com with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!

Send a message/question here!

See https://ovr40.co/books to grab the 0.99 ebooks

Stop Overthinking Fitness: Essential Health Tips for Men Over 40

Tired of getting lost in endless fitness details while your gym membership collects dust? This episode cuts through the noise to focus on the fitness fundamentals that actually matter for men over 40.

If you've ever spent hours researching brown rice vs white rice, creatine water temperature, or the perfect supplement timing while skipping workouts, this is your wake-up call. The most important healthy habits aren't found in complicated details - they're in the basics you've been avoiding.

Key Health Tips for Over 40s Covered:

• Why detail obsession keeps you out of shape
• The fitness fundamentals that actually move the needle
• How guys got ripped in the 80s without Google
• Essential daily habits that trump optimization
• Real client examples of focusing on what matters

The Most Important Healthy Habits:

• Consistent training 3-4 times per week
• Adequate daily protein intake
• Proper sleep and recovery
• Managing stress effectively
• Caloric awareness for fat loss goals

This isn't about finding the perfect program or optimizing every detail. It's about mastering the fitness fundamentals that create lasting results without turning your life upside down.

As men over 40, we need health tips that work with our busy lives, not against them. Stop researching and start doing the basics consistently - that's where real transformation happens.

Whether you're struggling with workout consistency, nutrition overwhelm, or getting caught up in fitness minutiae, this episode provides the clarity you need to focus on what actually works.

Ready to cut through the noise? Check out my complete system at https://ovr40.co/books - four practical ebooks covering workouts, nutrition, habits, and hormonal optimization for men over 40, just 0.99 each on Amazon.

Stop overthinking. Start doing the fundamentals.

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me chris@offacoach.com with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!

Send a message/question here!

Getting Back on Track After Holiday: How to Start Working Out Again Without Going Mental

** email me chris@offacoach.com to chat about coaching and check out https://www.offacoach.com/books to grab those 0.99 books I mention in this episode.**

Struggling to get back on track after holiday? You're not alone. In this episode, I share my own brutal reality of trying to restart my fitness routine after returning from Greece - and why I gained more weight AFTER my holiday than during it.

If you've ever found yourself stuck in "holiday mode" weeks after returning home, this episode is for you. I'll walk you through exactly what happened when I tried to go from zero to hero overnight, why it failed miserably, and the simple process I used to finally get back in the groove.

What You'll Learn:

• Why starting to work out again feels so overwhelming (and what to do instead)
• The biggest mistake men over 40 make when getting back into fitness routines
• My simple daily structure that actually works for busy guys with real responsibilities
• How to build sustainable habits without turning your life upside down
• The exact process I use with coaching clients to restart their fitness journey

Perfect for guys who are:

• Struggling to restart their workout routine after time off
• Feeling overwhelmed by rigid fitness programs that don't fit real life
• Tired of the all-or-nothing mentality that leads to constant restarts
• Looking for a realistic approach to getting back in shape after 40

Key Topics Covered: Getting back on track after holiday, starting to work out again, restarting fitness routine, sustainable workout habits, men over 40 fitness, post-holiday weight gain, building healthy habits, overcoming fitness overwhelm, realistic daily routine, consistency over perfection.

This isn't another "perfect morning routine" or complicated system. This is about what actually works when you're juggling work, family, and the reality that holiday mode is just more fun than discipline mode.

I share my personal struggle with trying to implement too many changes at once, the moment I realized I needed to listen to my own advice, and the simple daily actions that got me back to consistent workouts and proper nutrition.

Whether you're dealing with post-holiday blues, struggling to restart your fitness routine, or just tired of programs that don't account for real life, this episode gives you a practical roadmap for getting back on track without the stress and overwhelm.

About Over 40 Freaking Awesome: I help guys in their 40s and 50s build sustainable fitness habits that work with real life, not some fantasy version where you have unlimited time and energy. No BS, no perfect systems, just practical advice from someone who's been there and knows what actually works for busy men our age.

If you're ready to stop starting over every few weeks and build habits that actually stick, this episode will show you exactly how to do it - starting with what a realistic good day should look like for the healthier version of yourself.

Ready to get back on track for good? Listen now and discover why simple consistency beats perfect programs every time

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me chris@offacoach.com with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!

Send a message/question here!

Book your call to chat about whether my coaching is a good fit for you here:

https://ovr40.co/chat

How to Get Back in Shape After 40: The 2-Phase System That Actually Works for Busy Men

Struggling to lose weight after 40? Tired of starting diet and exercise programs only to quit after a few weeks? You're not alone. Most men over 40 face the same frustrating cycle of starting strong then falling off the wagon when life gets hectic.

In this comprehensive guide, I'll reveal the exact 2-phase transformation system I've used to help dozens of men over 40 lose 15-25 pounds, regain their energy, and build sustainable healthy habits that actually stick.

What You'll Learn:

Phase 1: Foundations (Weeks 1-4)

• How to establish daily movement habits that work with your busy schedule
• The hormone rebalancing approach that makes fat loss easier for men over 40
• Evening routines and planning strategies that set up tomorrow's success
• Why your testosterone levels are sabotaging your weight loss efforts
• Simple nutrition changes that boost energy without restrictive dieting

Phase 2: Surge (Weeks 5-10)

• The 2-hour weekly workout system that builds real strength and muscle
• How to eat socially while still losing weight and getting lean
• Advanced habit stacking techniques for long-term success
• Why this approach works when traditional fitness advice fails

Perfect for men who:

• Want to lose belly fat and build muscle after 40
• Are tired of restrictive diets that don't work long-term
• Need a fitness approach that fits around work and family commitments
• Want to increase testosterone naturally and improve energy levels
• Are frustrated with starting over every few weeks
• Want to feel confident taking their shirt off on holiday
• Need accountability and a proven system, not just more information

This is about building sustainable habits that help you look good, feel strong, and have energy for what matters most.

Key Topics Covered:

• Weight loss for men over 40
• How to boost testosterone naturally
• Building muscle after 40
• Sustainable diet strategies for busy fathers
• Workout routines for men with limited time
• Hormone optimization for fat loss
• Evening routines for better sleep and recovery
• Planning strategies that prevent diet and exercise failure
• Why willpower isn't enough and what works instead

Whether you're completely starting over or looking to finally crack the code on consistent healthy habits, this 2-phase system addresses the real challenges men face after 40. No extreme diets, no living in the gym, just a practical approach that works with your biology and lifestyle.

Stop feeling like a stranger in your own body. Learn the systematic approach that helps men over 40 get back in the best shape of their lives while still enjoying social events, family time, and the occasional beer with friends!

email me chris@offacoach.com to chat about coaching, or book a time to chat about it here: https://ovr40.co/chat

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me chris@offacoach.com with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!

Send a message/question here!

** Grab the Men 40+ Supplements Playbook here: https://ovr40.co/bundle **

Why Standard ZMA Supplements Don't Work for Men Over 40 (Build a Better Version)

Most ZMA supplements use cheap, poorly absorbed forms of zinc, magnesium, and vitamin B6 that your body struggles to utilize effectively.

For men over 40 dealing with declining testosterone and poor sleep quality, these inferior ingredients mean you're not getting the hormonal and recovery benefits you're paying for.

This episode reveals why standard ZMA products fail older men and provides a complete guide to building a superior version using highly bioavailable forms that actually work for testosterone support and sleep improvement.

What you'll learn:

• Why zinc monomethionine and magnesium aspartate have poor absorption rates
• Best forms of zinc for testosterone support in men over 40
• How to choose magnesium that improves sleep without digestive upset
• Exact dosing protocols for older men's hormonal needs
• Proper timing and absorption tips for maximum effectiveness
• Where to source superior ingredients without overpaying
• Signs your upgraded ZMA stack is working for recovery and sleep

Discover how to stop wasting money on supplements that barely work and start using forms that deliver real results for mens health, testosterone optimization, and sleep quality. Perfect for busy men dealing with dad bod struggles who want practical, science-backed supplement advice.

Keywords: #fitafter40 #fitnessover40 #mensfitness #menover40 #menshealth #mensweightloss #testosterone #ZMA #sleepquality #supplementsformen #hormoneoptimization #recovery

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me chris@offacoach.com with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!