This week, I’m joined by none other than my long-time friend, co-host, and the “Beast” from The Body and The Beast, Dan Meredith.
For years, Dan and I sat down every Wednesday to record our podcast together, and now we’re bringing that energy back with a new monthly series right here on my show.
In this episode, we dive into:
Why success isn’t about genius but about consistency, risk tolerance, and asking for help
The myth of the “success bucket” and why lifting others up helps you level up too
How to manage distraction, build focus, and “earn the right” to switch off
The power of time-blocking and designing routines that actually work for you
A few trademark tangents on dating apps, quotes, and yes… pretty privilege
If you’ve missed the banter, the insights, and the occasional bit of chaos from The Body and The Beast, you’re going to love this.
Tune in for unfiltered advice, plenty of laughs, and practical takeaways you can apply straight away.
Ready to get in the best shape of your life and finish the year with a professional photoshoot?
Click here to apply for RM40 “Shoot Shape” (starts 8 Sept)
In this episode, Jay lays out the six golden rules that let you lift hard now and still be lifting in your 50s, 60s and beyond.
Expect practical programming tweaks, ego-checks, and recovery tactics you can use this week.
Joint-first training
Choose movements that feel smooth on joints and ditch anything that triggers 4/10 “bad pain” or form breakdown, swap it immediately.
Track everything (or track nothing)
Log sets, reps, and loads. Follow the Weekly Beat-Down Principle: beat last week by +1 rep or +1.25–2.5 kg.
Small plates, big gains
Use double progression: once you hit the top of your rep range with 1–2 reps in reserve (RIR), add the smallest weight next session.
The 60-Minute Rule
Lift 3–4 days/week for 45–60 mins. Prioritise three compounds first, then accessories if energy remains.
Listen to your body’s budget
High stress or poor sleep? Auto-reduce volume by 20–30% or do light technique + easy cardio.
Sleep like your gains depend on it
They do. Chase 7–8 hours with consistent wake time and a cool room. Treat sleep as the most important “set” you do.
Men Over 40 – Want to rebuild your body, energy, and mindset?
Apply for the next RM40 intake here:
Feeling flat, drained, or like you're running on fumes?
This episode is your burnout blueprint. Jay shares his personal story of hitting the wall, the warning signs most men miss, and the simple daily habits that bring you back to life.
In this episode:
3 red flags you're burning out
Why rest isn’t working anymore
The brutal cost of chasing “busy”
Micro-recovery tools that actually help
Ruthless boundaries & reconnecting with what lights you up
Quote of the episode:
"Burnout isn’t doing too much. It’s doing too much of the wrong things."
Click here to apply for my RM40 Programme Starting on 8th September
In this solo episode, I dive into the five biggest paradoxes people face in midlife
From being successful but stuck, to strong but unseen.
If you're over 40 and feel like something’s off even though life looks good on paper, this is for you.
You'll learn:
Why achievement can trap you
Why no one checks in on the strong ones
Why more knowledge leads to more hesitation
How time slips through your fingers
Why being vulnerable still feels unsafe
It’s real, raw, and packed with hard truths you probably need to hear.
🎧 Tune in now and if it hits, share it with a mate.
Summer’s here, and so is the chaos!
Kids are off school, routines are out the window, and for many men over 40, health and fitness goals go straight on the back burner.
In this episode, Jay shares six brutally honest, no-BS strategies to help you stay in shape without acting like a monk at a BBQ. If you’re looking for a plan that works in the madness, not just when life is perfect, this one’s for you.
Inside This Episode:
📥 FREE DOWNLOAD: 40 Books Every Man Should Read at 40
Ready to sharpen your mind while you reshape your body?
What happens when you hand the mic to an AI and give it permission to challenge you on everything?
In this episode, Jay sits down with an AI co-host designed to dig deeper, call out the fluff, and ask the hard questions most people avoid.
No scripts. No echo chamber. Just raw, honest conversation about what really matters for men over 40 who want to get strong, stay sharp, and take control of their health.
Inside This Episode:
Want to grab 40 books every 40-year-old man should read to maximise his life?
If you're a man over 40 thinking about jumping on TRT (Testosterone Replacement Therapy), STOP and listen to this first.
In this deep-dive solo episode, Jay breaks down the essential habits, protocols, and mindset shifts you must implement before even considering TRT. He exposes the billion-pound TRT industry, explains why it’s a lifelong commitment, and gives you the truth most clinics won’t tell you.
Jay also shares the powerful story of one of his clients who naturally went from low to normal testosterone levels in just 10 months without injections.
In This Episode, You'll Learn:
✅ Why TRT is a brilliant business model—but a dangerous first move for you
✅ The 7 non-negotiables to naturally boost your testosterone
✅ How sleep, alcohol, diet, and stress are silently wrecking your hormones
✅ Real talk about belly fat, body composition, and what it's doing to your T levels
✅ Which supplements are actually worth it—and which ones are total snake oil
✅ The hidden habits (like screen time and plastic containers) that quietly impact your endocrine health
✅ How Jay tracks his own stress and health using wearables—and what you can learn from it
✅ The “beer ritual” hack that helped Jay quit drinking for 6 months
Key Topics Covered:
Bottom Line:
Don’t medicate what you haven’t fixed with lifestyle.
TRT might be a tool, but it should never be your shortcut.
Quote of the Episode:
“People wait until they're broken before they fix themselves. Fix yourself daily.” — Jay Alderton
Want to Know Where You Stand?
Start with a blood test. Get the data. Build the habits. Then make the decision.
In this episode of Jay explores the concept of 'La Dolce Vita' or 'the sweet life,' reflecting on how to redefine success and happiness in today's context.
He emphasises the importance of slowing down, enjoying good food and company, taking care of oneself, being present, and focusing on building meaningful experiences rather than material possessions.
Through insights from Stoicism, Jamie encourages listeners to cultivate self-mastery and live intentionally, ultimately leading to a richer, more fulfilling life.
If you’re feeling stuck, unmotivated, or unsure of what’s next, this episode will challenge you to take back control and build a future you’re excited about.
Jay’s RM40 Programme is designed exclusively for men over 40 who are ready to level up their strength, fitness, mindset, and habits. If you’re serious about transforming your body and life, apply today:
👉 [Click here to apply for RM40]
📩 Newsletter: [Sign up for Jay’s daily knowledge bombs]
📱 Instagram: @JayAlderton
🎥 YouTube: [Subscribe for more content]
If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with a mate who needs to hear this! 🚀
In this episode, Jay Alderton dives deep into the concept of the midlife crisis, something many men approaching 40 experience.
But instead of seeing it as a crisis, Jay reframes it as an opportunity for growth, reinvention, and mastery.
He shares practical insights on how to navigate this phase with confidence, discussing.
- The real reason midlife feels like a crisis
- The six-step framework to rebuild your body, mind, and life
- Why a life audit is the first step to transformation
- How to take control, set new goals, and create momentum
- Why most men over 40 struggle—and how to break free
If you’re feeling stuck, unmotivated, or unsure of what’s next, this episode will challenge you to take back control and build a future you’re excited about.
Jay’s RM40 Programme is designed exclusively for men over 40 who are ready to level up their strength, fitness, mindset, and habits. If you’re serious about transforming your body and life, apply today:
👉 [Click here to apply for RM40]
📩 Newsletter: [Sign up for Jay’s daily knowledge bombs]
📱 Instagram: @JayAlderton
🎥 YouTube: [Subscribe for more content]
If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with a mate who needs to hear this! 🚀
In this episode, we’re diving into the red flags that show your routine isn’t working—and exactly how to course-correct before you burn out.
If you’re feeling sluggish, struggling to see progress, or just not enjoying your training, this one’s for you.
I cover:
✅ Why tracking is non-negotiable if you want to make real progress
✅ How to fix low energy (hint: it starts with sleep and food)
✅ The biggest workout mistake that’s killing your motivation
✅ Why your evening routine dictates your success the next day
✅ The #1 reason you keep craving junk food—and how to stop
Key Takeaways:
🔹 Your routine should make you feel strong and energized—not drained.
🔹 Tracking your workouts and nutrition is a game-changer.
🔹 Recovery is just as important as training—don’t neglect it.
🔹 Front-loading calories can help keep your energy stable.
🔹 Enjoyment is key—boring workouts = poor consistency.
🔹 Cravings = missing nutrients—not just willpower issues.
If you’ve ever felt like you’re spinning your wheels and not getting results, this episode will help you identify what’s broken and fix it fast.
🚀 If You’re a Man Looking to Invest in Yourself This Year, Join RM40!
Struggling to stay consistent with your fitness? Tired of feeling stuck?
RM40 is my 16-week program designed for men over 40 who want to rebuild strength, move better, and master their health without wasting time on fluff.
You’ll get a customised strength, nutrition, mobility, and mindset protocol so you can finally get in shape, stay in shape, and feel unstoppable. Click here to apply now
Welcome back to the Jay Alderton Podcast!
Today, we're diving deep into nutrition for 40+ who want to stay strong, lean, and full of energy—without overcomplicating it.
With over 15,000 transformations under my belt, I know what works (and what’s absolute BS).
In this episode, I break down an 8-step nutritional blueprint that will help you:
✅ Build and maintain muscle effortlessly
✅ Avoid crash diets and unnecessary restrictions
✅ Master your meal timing for energy, performance, and recovery
✅ Find the perfect balance of carbs and fats without losing your mind
✅ Use supplements smartly (and avoid wasting money)
What You’ll Learn Today:
📌 Step 1: Prioritise Protein – The foundation for strength and longevity
📌 Step 2: Balance Fats & Carbs – Why cutting either is stupid
📌 Step 3: Master Meal Timing – Avoid nighttime snacking disasters
📌 Step 4: Follow the 80/20 Rule – How to eat your favourite foods guilt-free
📌 Step 5:Hydration & Electrolytes – The underrated game-changer for performance
📌 Step 6: Smart Supplementation – What actually works for over-40s
📌 Step 7:Metabolic Optimization – Why it’s not your metabolism that’s broken (it’s your habits)
📌 Step 8:Power Foods for Longevity – What to eat for better energy, digestion & recovery
This is nutrition made simple—no gimmicks, no fads, just proven strategies that work.
Want to Work With Me?
If you’re ready to take your body and mindset to the next level, my RM40 Program is launching its next cohort soon.
📩 DM me "RM40" on Instagram or
In this episode of The Jay Alderton Podcast, Jay introduces the concept of the Eudaptic State, a term he coined to describe the powerful combination of flourishing and adaptability.
He dives deep into the essential components of physical health, mental resilience, and optimizing physiology to achieve a well-rounded state of wellbeing.
If you’re looking to level up your life, master your body and mind, and unlock your true potential, this episode is a must-listen.
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Are you an entrepreneur or business owner who demands peak energy, focus, and resilience to dominate in both business and life?
Take 5 minutes to complete my "Is Your Lifestyle Secretly Sabotaging Your Health?" and find out the exact strategies to improve your life!
Jay Alderton sits down with Sahil Bloom, author of The Five Types of Wealth, for a profound conversation about redefining success and embracing a holistic view of wealth.
Sahil shares his transformative journey, unpacking how tragedy, self-reflection, and daily discipline shaped his philosophy.
From the irreplaceable value of time to the power of "glimmers" in everyday life, this episode challenges listeners to rethink wealth beyond money and cultivate a life of purpose, connection, and resilience.
Key Discussion Points:
The Five Types of Wealth:
Time: Your most finite resource—invest it intentionally.
Social Connections: Combat loneliness in a hyper-connected world by prioritizing depth over breadth in relationships.
Mental Health: Recognise "enough" to escape the trap of external validation.
Physical Well-Being: Build resilience through small, consistent challenges.
Financial Stability: Create value first—success follows.
Embracing Mortality (Memento Mori):
How acknowledging death clarifies priorities and fuels purposeful living.
The role of tragedy in reshaping life perspectives.
Energy & Authenticity:
The impact of energy in daily interactions—why "vibes" matter more than words.
Avoiding transactional relationships and nurturing genuine connections.
Triggers vs. Glimmers:
Triggers: Stressors that drain energy (e.g., burnout, comparison).
Glimmers: Micro-moments of joy or peace (e.g., a sunrise, laughter) that anchor you in the present.
Discipline & Momentum:
Daily habits as the foundation of growth—start small, think long-term.
The "flywheel effect": How incremental progress compounds into transformative change.
The Paradox of Modern Life:
Why being more connected digitally has led to deeper loneliness—and how to fix it.
Where to Find Sahil Bloom:
Twitter/X: @SahilBloom
Newsletter: The Curiosity Chronicle
CLICK HERE TO GET YOUR COPY OF HARD STUFF, EASY LIFE
In this episode of "Mindset with Muscle," Jay Alderton shares transformative insights on the non-negotiable aspects of a healthy lifestyle.
Covering the essentials of exercise, the pitfalls of ultra-processed foods, and the importance of a balanced informational and social diet, Jay offers practical advice and motivational wisdom to help listeners cultivate a life of health, happiness, and longevity.
Key Discussion Points:
Exercise as a Non-Negotiable:
The Impact of Ultra-Processed Foods:
A Holistic Approach to a Healthy Diet:
Regret and Long-Term Planning:
Packed with straightforward, no-nonsense advice and energizing insights, this episode is a must-listen for anyone looking to improve their physical health, refine their dietary habits, and enrich their personal relationships.
To grab a copy of my new book Hard Stuff, Easy Life Click Here
In this podcast episode, Jay Alderton discusses the concept of 'hard stuff' and how embracing difficult challenges can lead to an easier life.
He covers seven principles related to the word 'hard': exercise and eating healthy, self-awareness, taking responsibility, kindness and forgiveness, changing bad habits, writing things down, and being different.
Jay emphasises the importance of challenging oneself, being accountable, and making positive changes to achieve personal growth and success.
Click here to Pre Order Hard Stuff, Easy Life
In this conversation, Jay discusses six bad habits that people should drop for better physical and mental well-being.
The habits include doom scrolling, gossiping, snoozing, vaping, comparing oneself to others, and multitasking.
Listen to Jay's insights and strategies for breaking these habits and the alternative positive coping mechanisms to replace them with.
In this empowering episode of Mindset with Muscle, I sit down with Natalie Russell to delve into her transformative journey through healing from trauma and navigating toxic relationships.
We discuss the profound impacts of early childhood trauma, the power of self-awareness, and the importance of self-compassion in the healing process.
Knowledge Bombs:
To follow Natalie on Instagram, Click Here
I today’s episode, I’m excited to share 39 important lessons I’ve learned over my 39 years. We’ll dive into tips on how to be happier, grow personally, keep up good relationships, and find success.
What You’ll Learn:
In this insightful episode, I sit down with Lisa McFarlane, one of the UK and Ireland's top relationship coaches, to discuss the significance of personal transformation in the context of relationships.
They talk deeply about the concept of being a whole person in a relationship, the breakdown and breakthrough cycle, and the need for common sense in navigating relationships.
Key Insights:
Chapters
00:00 The Journey into Relationship Coaching and Personal Transformation
03:38 Being a Whole Person in a Relationship
10:38 Understanding Codependency and Filling Your Own Cup
22:26 Navigating Conflict and Avoiding Sulking
27:41 Striving for Healthy Conflict Resolution and Emotional Connection
29:35 Love Languages and Self-Affirmation
34:48 Sweating the Small Stuff and Prioritizing the Little Things
41:03 Love, Trust, and Giving Someone the Power to Destroy You
44:05 Investing Time and Quality in Your Relationship
48:20 Daily Signals of Love and Care
52:25 Dating Advice for Individuals Re-entering the Dating Scene
57:29 Conclusion
In this episode, Phil Graham and Jay Alderton discuss the challenges and opportunities in the fitness industry.
They share their experiences building successful fitness businesses and provide valuable insights and lessons for fitness professionals.
Want to know the boring steps every fitness coach needs to build a multi-six-figure (recurring) business?
Join us on 4th May for our FREE workshop
Register below
https://fitness-entrepreneur.com/legacy-event/
