Ep 204: The Dirty 13 — 13 Foods Men Over 40 Should Stop Eating

You Can't Always Control What Happens, But You Can Control the ResetEvery man gets off track.Sometimes it's a missed workout, bad nutrition, a rough weekend or a stressful week.But sometimes you don't just get off track—you lose yourself for a while.In this deeply personal Mindset Monday, Funk Roberts shares a period of his life when partying and drugs began taking priority over his health, training and the man he knew he was capable of becoming.Despite being a professional athlete who understood discipline and hard work, Funk found himself living completely out of alignment with the man he wanted to be. It didn't happen overnight. He drifted one decision at a time until things he never would have accepted before became normal—and it nearly cost him his life.The decision to reset ultimately helped change the direction of his life.But your life doesn't have to reach rock bottom before you make your own reset.Maybe you've drifted with your health, training, nutrition, drinking, marriage, business, mindset or purpose.You may not be able to rebuild everything with one decision.But you can CHANGE DIRECTION with one decision.In this episode, Funk shares his practical 24-Hour Reset and three questions you can use whenever you recognize you've fallen below your standards:What happened?What's within my control right now?What's my next best action?Because one bad meal doesn't need to become a bad weekend.One missed workout doesn't need to become seven.And one bad chapter doesn't have to become the rest of your story.In This Episode You'll Learn:Why even disciplined men get off trackHow Funk lost his way and nearly lost his lifeHow destructive behaviors can slowly become “normal”Why drifting happens one decision at a timeWhy you don't have to wait for Monday to start againHow to destroy the all-or-nothing mindsetThe power of asking, “What's my next best decision?”Funk's 24-Hour ResetWhy recognizing, owning and resetting beats shameHow one decision can change the direction of your lifeYour Alpha ActionComplete these two sentences:I've gotten off track with __________.My next best action is __________.Then do it TODAY.Don't wait for Monday.Don't wait for January.Don't wait until life forces you to change.RESET NOW.Get back to your standards.Get back to the man you're becoming.GET IT DONE!

If you’re a man in your 40s, 50s, 60s or beyond and you’re trying to lose belly fat, build muscle, support healthy testosterone, improve metabolic health and stay strong for life, what you STOP eating can matter just as much as what you start eating.In this episode of the Over 40 Alpha Podcast, Funk Roberts breaks down what he calls The Dirty 13™ — 13 categories of foods he recommends men over 40 remove or dramatically reduce as they build a healthier nutrition lifestyle.This isn’t about pretending one donut or one bad meal suddenly destroys your testosterone. The bigger issue is the metabolic environment your diet creates over time.A diet dominated by excess calories and highly processed foods can contribute to increased visceral fat, poorer insulin sensitivity, inflammation and worse metabolic health — all factors that can work against your body-composition, health and hormone goals.Funk also explains why knowing what to eat isn't enough.In Episode 202, we talked about one of the biggest problems men face with nutrition: consistency. You can know exactly what you should eat, but can you stick with it when you're busy, stressed, travelling, eating at restaurants, attending social events or surrounded by foods that don't support your goals?That's why Funk created his Meta Test Boost Nutrition Lifestyle and the GREEN LIST of proteins, complex carbohydrates, healthy fats, vegetables, fruits and nutrient-dense whole foods that form the foundation of his Nutrition for Men Over 40 system.Today, we're flipping the script.We're talking about the RED LIST.⏱️ EPISODE CHAPTERS00:00 — Welcome to Episode 20400:29 — Introducing The Dirty 13™01:26 — Why nutrition consistency matters02:23 — The Meta Test Boost Nutrition Lifestyle03:22 — Funk's personal experience with the system04:18 — The GREEN LIST and your go-to foods05:15 — Foods, metabolic health and testosterone07:08 — Nutrition after 40 and your margin for error08:20 — Introducing the RED LIST15:00 — #1 Liquid sugars & sugary beverages21:16 — #2 Added sugar bombs27:26 — #3 Industrial trans fats31:23 — #4 Ultra-processed junk foods35:03 — #5 Industrial starches & refined carbs39:39 — #6 Deep-fried & fast foods46:44 — #7 Processed meats51:03 — #8 Alcohol55:30 — #9 Refined breakfast foods & cereals57:28 — #10 “Healthy” foods that are really desserts59:51 — #11 Sugar-heavy sauces & condiments01:03:28 — #12 Ultra-processed protein & diet foods01:05:26 — #13 Highly processed dairy products01:07:49 — The Dirty 13 recap01:08:45 — Get Funk's complete Nutrition Over 40 System01:09:12 — Final thoughts & challenge🔥 GET THE COMPLETE NUTRITION FOR MEN OVER 40 SYSTEMIf nutrition has been the missing piece in your transformation, Funk has put his entire Nutrition for Men Over 40 System together for under $5.You'll get access to the Meta Test Boost Nutrition Lifestyle, digital Nutrition for Men Over 40 book, audiobook, nutrition coaching and masterclasses, meal-prep training, Nutrition Consistency System, meal plans and resources, plus step-by-step guidance designed to help you put everything into action.👉 Get Nutrition for Men Over 40:https://over40shred.com/nutritionover40Stop guessing about what to eat — and start building a nutrition lifestyle you can actually sustain.⚡ SUPPORT HEALTHY TESTOSTERONE AFTER 40Nutrition is part of the foundation. So are resistance training, quality sleep, healthy body composition, stress management and an active lifestyle.Once those foundations are in place, learn more about Alpha Max Test 3D Black, Funk's male optimization formula designed specifically for men over 40.👉 Learn More About Alpha Max Test 3D Black:https://over40alphacoffeeshop.com/product/alpha-max-test-3d-black/🎙️ LISTEN & SUBSCRIBEIf this episode helped you, subscribe to the Over 40 Alpha Podcast, leave a 5-star rating and review, and share this episode with another man over 40 who needs to hear it.And here's Funk's challenge for you:Which one of the Dirty 13 will be the hardest for YOU to eliminate?Identify it. Make the change. And start building the nutrition lifestyle that will keep you strong through the second half of your life.Get it done.— Funk RobertsOver 40 Alpha

You have goals.You want to lose weight.Build muscle.Improve your health.Strengthen your marriage.Grow your business.Become a better man.But here's the question most men never ask:What are you actually willing to accept from yourself every day?Because there's a massive difference between having goals and having standards.You can have a goal to lose 20 pounds, but if your standard allows you to eat like crap five nights a week, skip workouts whenever you're tired and drink every weekend...Your goal doesn't mean very much.You can say your health is your number-one priority, but if you're ignoring your sleep, putting off your bloodwork, avoiding mobility and refusing to change the habits you know are hurting you...Your actions are telling a different story.In Mindset Monday #10 of the Over 40 Alpha Podcast, I'm breaking down one of the most important mindset shifts a man can make in the second half of his life:Your goals describe the life you want. Your standards describe the life you're actually willing to live.Goals give you direction.But your standards determine how you live every day.In this episode, you'll discover why:🔥 Goals alone aren't enough🔥 Standards reduce the daily negotiation in your head🔥 What you've normalized may be holding you back🔥 Your standards eventually become part of your identity🔥 Keeping promises to yourself helps raise your standards🔥 Standards aren't about perfection — they're about what you return to🔥 The standards you live by today are building the man you'll become tomorrowThis becomes even more important for men in their 40s, 50s and 60s.The standards you have for your health today influence the body you'll be living in later.Your standards for your marriage influence the relationship you're building.Your standards for your finances influence your freedom.Your standards for your time influence whether your purpose ever becomes reality.And your standards for your character determine the man other people experience when they're around you.A standard isn't perfection. It's what you return to — and how quickly you return to it.Don't just raise your goals.Raise what you expect from yourself.Your second half deserves a stronger version of you.🔥 GET IT DONE!— Funk RobertsOver 40 Alpha Podcast | Mindset Monday💪🏾 Need help raising your standards with your health, fitness and nutrition?Join the Over 40 Alpha Brotherhood for just $1 for your first 30 days.👉 https://over40alpha.com/

Podcast SummaryYou know protein matters. You know vegetables belong on your plate. You know living on takeout and snacks isn’t helping you reach your goals. So why is staying consistent with nutrition still so difficult?In Episode 202 of the Over 40 Alpha Podcast, Funk Roberts breaks down the Nutrition Consistency Gap—the distance between what you intend to eat and what you actually eat when life gets busy, stressful and unpredictable.Funk shares his seven-part Meta Test Boost Consistency System: Simplify, Plan, Prep, Build, Prepare, Navigate and Automate. You’ll learn how to create Go-To Meals, plan around your toughest days, prepare flexible meal components and keep emergency backup foods ready before you need them.He also explains the four-part Meta Test Boost Meal Formula—BUILD with protein, FUEL with quality carbohydrates, SUPPORT with healthy fats and PROTECT with vegetables and fruits—and how he organizes it around three main meals a day.Drawing on his experience maintaining his nutrition while living with his mother after his father’s passing, Funk shows why a practical system needs to work through real-life disruption.From restaurants and travel to cravings and getting back on track, this episode is about making healthy eating more repeatable—and ending the “I’ll start again Monday” cycle.Episode Timeline00:00 — Welcome to Episode 202: Why nutrition consistency matters02:24 — Nutrition confusion and the need for a sustainable approach08:28 — What is the Nutrition Consistency Gap?10:08 — Introducing the seven-part consistency system15:59 — Audit your last seven days without judging yourself18:15 — Why willpower alone isn’t a reliable strategy21:34 — Design your environment to make healthy eating easier23:52 — BUILD: The Meta Test Boost Meal Formula32:52 — SIMPLIFY: Create your Go-To Foods and repeatable meals38:44 — PLAN: Map your meals around your calendar and danger days45:02 — PREP: Batch cooking and flexible meal components49:36 — PREPARE: Build your emergency food backup system54:58 — NAVIGATE: Restaurants, weekends, travel and family events58:48 — The Next-Meal Rule: Getting back on track after an off-plan meal1:00:46 — The three-step reset: Own it, learn and return1:02:12 — Handling cravings and habitual evening snacking1:03:37 — AUTOMATE: Turn repeated actions into everyday defaults1:07:56 — Track consistency and behaviors without becoming obsessive1:10:34 — Your seven-day nutrition consistency reset1:14:57 — Closing thoughts, Nutrition Over 40 resources and Brotherhood supportKey TakeawaysKnowing what to eat and following through are different skills. Identify where your nutrition breaks down under the pressures of everyday life.Start with an honest audit, not self-criticism. Review the previous week and pinpoint the situations, feelings and missing preparation behind your decisions.Use the four-part meal formula. Ask: Where is my protein, quality carbohydrate, healthy fat, and vegetables or fruit?A small, repeatable menu reduces daily decisions. Choose Go-To Foods and several meals you enjoy and can prepare confidently.Plan strongest for your busiest days. Look ahead at meetings, travel and family commitments before deciding what food you’ll need.Meal prep can be flexible. Prepare components to mix and match, or portion complete meals according to your schedule. A small prep session still helps.Keep rescue meals available. Backup proteins, rice, frozen vegetables and other convenient staples help you respond when plans change.One off-plan meal doesn’t have to derail your week. Own what happened, learn from it and return to a structured meal.Track behaviors as well as outcomes. Review planning, preparation and meal consistency alongside energy, hunger, training performance and digestion.Automation develops through repetition. Saved grocery lists, predictable meals and reliable backups make nutrition require less thought over time.The goal isn’t to spend your life thinking about food. It’s to build a system that makes good nutrition easier to repeat.

Self-Trust Is Built One Promise at a TimeHow much do you actually trust yourself?Not how confident you appear. Not whether your wife, children, friends or business partners trust you.When you tell yourself you're going to do something, do you believe you'll actually follow through?In this Mindset Monday episode of the Over 40 Alpha Podcast, Funk Roberts explores one of the most powerful lessons he's learned about confidence, discipline and personal growth:Your word has to mean something to YOU, too.Most of the promises that shape our lives aren't made publicly.They're made in silence."I'm going to work out tomorrow.""I'm finally going to get my bloodwork done.""I'm going to start eating better.""I'm going to work on that business idea.""I'm going to spend more time with my wife and kids."Nobody hears these promises. There are no social media posts, accountability announcements or applause.It's just you and your word.Funk shares how a lesson he took from years of listening to Jim Rohn became a game changer in his own life: some of the most important promises he ever kept were the silent ones.Every time he followed through, he accumulated evidence that he could count on himself.That's what Funk calls your Self-Trust Bank Account.Every promise you keep is a deposit.Every repeated promise you break is a withdrawal.And over time, those deposits don't just change your habits.They change your identity.For men in their 40s, 50s and 60s, this becomes even more important. Your health can't live on promises. Your marriage can't live on promises. Your business can't live on promises. And your future can't live on promises.They require action.The solution isn't making bigger promises.It's making fewer promises—and keeping them.Promise less. Deliver more. Build evidence. Build self-trust. And eventually become the kind of man who knows:When I say I'll do something, I do itWhat You'll LearnWhy self-trust may be more important than simply trying to “feel confident”Why your word needs to mean something to youThe power of promises made and kept in silenceHow Funk used this principle to transform his own mindsetWhat the Self-Trust Bank Account isHow keeping small promises builds confidenceHow repeatedly breaking promises can create self-doubtWhy men over 40 don't need another year of “I'll start Monday”Why making too many promises sets you up to failThe power of “Promise less. Deliver more.”How small actions gradually change your identityWhy real discipline is built when nobody is watchingHow to move from the “I'll try guy” to the “I'll do guy”

What does it actually take to age well after 40?After creating the Men Over 40 Health Summit and interviewing dozens of doctors, strength coaches, hormone specialists, nutrition experts, sleep experts, longevity specialists and some of the biggest names in health and fitness, Funk Roberts began noticing something.The same themes kept showing up again and again.In this special 200th episode of The Over 40 Alpha Podcast, Funk breaks down the biggest lessons he took away from the Summit and what they mean for men in their 40s, 50s, 60s and beyond.This isn't simply about building muscle or increasing testosterone.Funk explores why men need to build and protect muscle, develop cardiovascular fitness, know their VO₂ max, maintain intelligent intensity, support mitochondrial and metabolic health, get appropriate bloodwork, prioritize protein and nutrition, remain athletic, protect mobility, improve sleep and recovery, and stop expecting supplements to compensate for a poor lifestyle. These themes form the backbone of the episode.But the biggest lesson is much larger:You don't optimize one number. You optimize the man.Your muscle, metabolism, cardiovascular fitness, mitochondria, nutrition, sleep, hormones, mobility, recovery, mindset, relationships and purpose are interconnected.Funk also explains why the massive amount of information generated by the Summit created a new problem—how does one man actually find, understand and implement all of it?—and how that led to the development of Funk AI / the Second Half Strong AI Coach.If you're a man over 40 who doesn't simply want to live longer but wants to remain strong, capable, resilient and purposeful, this episode provides a blueprint for becoming Second Half Strong.Listen to This Episode on Your Favourite Podcast Platform:Listen on Over 40 Alpha Podcast WebsiteSpotify: iTunes: YouTube Over 40 Alpha Podcast: What You'll LearnWhy muscle is your physical retirement accountWhy strength alone isn't enough after 40Why men should pay attention to cardiovascular fitness and VO₂ maxWhy getting older doesn't mean becoming afraid of training intensityWhy mitochondrial and metabolic health matter for energy and agingWhy Funk believes men over 40 should stop guessing and get appropriate bloodworkWhy testosterone needs to be considered as part of the bigger health pictureWhy nutrition fundamentals and adequate protein beat chasing the “perfect diet”Why men should never stop being athletesWhy mobility should be viewed as physical freedomWhy sleep and recovery belong inside your training programWhy supplements can't outwork a broken lifestyleWhy relationships, standards, identity and purpose belong in the conversation about men's healthWhy knowing more isn't enough—and implementation is ultimately what creates change

How strong is your grip and when was the last time you actually trained it?In Episode 199 of the Over 40 Alpha Podcast, Funk Roberts breaks down why grip strength deserves a place in every man’s training after 40 and reveals his 5 best exercises for building stronger hands, forearms, and a more capable body.You'll learn the different types of grip strength, how to test your grip, why simply holding dumbbells during workouts isn't the same as deliberately training it, and how exercises like dead hangs, kettlebell swings, and Farmer's Carries can build strength that transfers beyond the gym.Funk also reveals why Farmer's Carries are his #1 grip exercise for men over 40 and introduces the upcoming Farmer Strong 28-Day Challenge. GET FARMERS STRONG 28 DAY CHALLENGE PROGRAM HERE <=Listen to This Episode on Your Favorite Podcast Platform:Listen on Over 40 Alpha Podcast WebsiteSpotify: iTunes: YouTube Over 40 Alpha Podcast: In This Episode You'll DiscoverWhy your grip is your connection to strengthWhy grip should be deliberately tested, trained and retestedThe difference between crush, support, pinch, wrist/forearm and dynamic gripFunk's 5 best grip exercises for men over 40Why kettlebell swings create a unique dynamic grip challengeHow to progress into dead hangsWhy Farmer's Carries are Funk's #1 choiceHow carries train far more than your handsThe difference between max grip and carry gripWhy exposing weaknesses is GOOD after 40The 7 biggest grip-training mistakesHow Farmer Strong uses different carry variations, including forward and backward loaded walkingThe episode explicitly distinguishes five types of grip and recommends developing them progressively rather than trying to attack everything simultaneously.EPISODE TIMELINE00:00 – The 5 Best Grip Exercises for Men Over 40Why Funk created this episode and the story behind Farmer Strong.02:40 – Your Grip Is Your Connection to StrengthWhy strong legs, back and shoulders don't help much if you can't hold onto the load.05:40 – Are You Actually Training Your Grip?The difference between using your grip and deliberately developing it.07:56 – Why Grip Strength Matters As You AgeThe dynamometer, measuring maximal grip force and why grip is commonly used as an indicator of muscular strength and function.10:52 – Grip Strength & Health ResearchFunk discusses observational research linking lower grip strength with adverse health outcomes — while emphasizing correlation does not equal causation.14:00 – The 5 Types of Grip StrengthCrush grip, support grip, pinch grip, wrist/forearm strength and dynamic grip.22:07 – Funk's Top 5 Grip Exercises Begin23:43 – #5: Reverse Curls, Zottman Curls & Extensor WorkWhy training both sides of the forearm matters.25:01 – #4: Plate & Brick PinchesA humbling way to expose and improve pinch-grip weakness.29:04 – #3: Heavy Kettlebell SwingsDynamic grip, grip endurance, explosive power and conditioning.36:04 – #2: Dead HangsUsing your own bodyweight to challenge support grip and how beginners can progress into them.40:43 – #1: Farmer's CarriesWhy Funk considers carries the king of grip training for men over 40.44:09 – Farmer's Carry Technique & VariationsStandard, suitcase, goblet, single-rack, double-rack and offset carries.50:39 – Max Grip vs. Carry GripWhy squeezing a dynamometer and carrying heavy dumbbells test different qualities.52:47 – The 60-Second Farmer's Carry TestHow Funk uses loaded carries to establish a baseline and progress.56:32 – Introducing Farmer StrongThe 28-day finisher challenge, four carry sessions per week and progressive carry variations.58:39 – 7 Grip Training MistakesNever training grip directly, relying only on grippers, overusing straps, ignoring your weaker hand, neglecting extensors, going too heavy too soon and never measuring progress.1:04:18 – Final Takeaway: Test. Train. Retest.

Stoic Lessons for Men Over 40, 50 & 60Episode SummarySome of the most important battles you'll ever fight aren't happening around you.They're happening within you.Between fear and courage. Discipline and comfort. Acceptance and resistance. Seeking approval and trusting yourself. And ultimately, between the man you've been and the man you're trying to become.In this Mindset Academy Monday episode of the Over 40 Alpha Podcast, Funk Roberts explores nine internal battles every man must learn to face, using lessons inspired by the Stoic philosophers Marcus Aurelius, Epictetus and Seneca.Stoicism isn't about becoming emotionless, shutting people out or trying to handle everything alone. Funk explains why strong men still need Brotherhood, family, friends, mentors, coaches, and sometimes professional help. The difference is that while others can stand beside you, there are certain internal battles they cannot win for you.You'll learn how to deal with failure without allowing it to define you, handle being misunderstood, process loss, make difficult decisions without certainty, confront your own weaknesses, live with uncertainty, and stop handing other people control over your confidence.And ultimately, you'll discover why the greatest battle is deciding which man you're building through the choices you make every day.Because after 40, 50 and 60, you have something your younger self didn't have:Experience.You've succeeded. You've failed. You've lost people. You've made mistakes. You've watched plans fall apart. And you've hopefully gained wisdom along the way.The question now is:What are you going to do with that wisdom?What You'll LearnWhy your greatest battles often happen within youWhat Marcus Aurelius, Epictetus and Seneca can teach modern menThe difference between healthy solitude and isolationWhy failure doesn't make you a failureHow to stop needing everyone to understand your decisionsWhy Stoicism does NOT mean suppressing grief or emotionHow to make difficult decisions when you don't have certaintyWhy confronting your own weaknesses is essential for growthThe difference between preparing for the future and obsessing over itHow seeking approval gives other people control over your confidenceWhy your everyday choices are constantly building your characterThe Stoic question that can change how you handle difficult situations: “What is actually within my control?Join The Over 40 Alpha Brotherhood Today - https://www.over40alpha.com/

In this episode, Funk Roberts emphasizes the importance of creating a clear vision for the second half of life, particularly for men in their 40s, 50s, and 60s. He shares personal experiences and insights on how health and lifestyle choices today impact future well-being. Funk distinguishes between goals and vision, urging listeners to focus on who they want to become rather than just what they want to achieve. He encourages taking actionable steps towards that vision, highlighting the significance of intentional living as one ages.TakeawaysCreating a vision for the future is essential for building a fulfilling life.Health is a crucial component of your future vision.Your future self is influenced by the decisions you make today.Goals are about what you want to achieve; vision is about why it matters.Don't let life happen to you; be intentional about your future.Use your life experiences to shape your second half.Picture your life 10 years from now to guide your actions today.Your vision should include who you want to be, not just what you want to have.The second half of life is about living fully, not just existing.Start taking action towards your vision today.

How do you find your purpose after 40?Finding purpose after 40 doesn't always mean discovering one massive lifelong mission. Your purpose can be found in the season you're living right now, the people who need you, the responsibilities calling you, the problems you're uniquely equipped to solve, and the contribution you're capable of making.Your purpose might be rebuilding your health, repairing your marriage, raising your children, caring for aging parents, mentoring another man, building a business, or serving someone who needs your strength.What You'll LearnWhy purpose after 40 doesn't have to mean finding one massive lifelong callingHow your purpose can change during different seasons of your lifeWhy purpose doesn't have to be permanent to be meaningfulThe difference between achievement and contributionWhy your values tell you what matters while your purpose tells you what to do about itHow caring for an aging parent can become a meaningful purposeWhy rebuilding your health can itself become your purposeHow marriage, family, business, mentorship, and service can give purpose to different seasonsWhy men in their 40s, 50s, and 60s begin asking different questions about lifeWhy your health is directly connected to your ability to fulfill your purposeHow to stop searching for purpose and start looking at what's directly in front of youThe one sentence that can help you identify your purpose in this seasonTimestamps00:00 - Living With Purpose After 4000:45 - My Fourth Week Living With My Mother01:15 - Everything We've Accomplished Since Dad Passed01:40 - Preparing Dad's Celebration of Life02:11 - My Purpose in This Season of My Life02:45 - Why Your Purpose Can Change03:15 - Stop Looking for One Giant Life Mission04:20 - Purpose Doesn't Have to Be Permanent to Be Meaningful05:00 - One Phone Call Changed My Assignment05:30 - Values Tell You What Matters, Purpose Tells You What to Do06:34 - Achievement vs. Contribution After 4007:15 - What Are You Actually Living For?08:00 - Why Your Health Is Connected to Your Purpose08:52 - Your Health Supports Your Mission09:45 - Stop Searching for an Impressive Purpose10:30 - Who and What Needs You Right Now?11:13 - The Over 40 Alpha Action11:45 - Purpose Without Action Is Just Intention12:00 - The Funk Wisdom Lesson12:30 - Final Thoughts and Over 40 Alpha Brotherhood