🍽️ Why Your Metabolism Isn’t Broken—It’s Just Confused

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Why Your Metabolism Isn’t Broken, It’s Just Confused

Many men over 40 blame a “broken metabolism” when they start gaining fat and losing energy, but it’s usually not broken. It’s just adapted to the wrong signals.

Here’s what confuses it:

• Skipping meals, then overeating at night

• Constantly dieting with no structure

• Long cardio sessions with no resistance training

• Low protein intake and poor sleep

The fix? Start giving your body the right cues again:

• Eat enough protein (at least 0.8–1g per pound of bodyweight)

• Train with resistance 3–4x per week

• Sleep and hydrate well

• Stay consistent for 4+ weeks

The metabolism isn't your enemy; it's your adaptive engine. Let’s teach it how to run hot again.

Pro Tip: The Best Time to Eat Carbs If You're Over 40

You don’t need to fear carbs. In fact, timing them right can supercharge energy and fat loss.

Here’s how:

• Before workouts: Carbs give you fuel and power for better lifts. Think oats, banana, or rice.

• After workouts: Your body is primed to absorb carbs and shuttle them into muscles. Great time for rice, potatoes, or fruit.

• Nighttime: Yes, carbs at night can help calm cortisol and improve sleep (bonus: better recovery and testosterone).

Skip the “carbs are evil” mindset; strategic carbs are your ally after 40.

Question from Our Readers:

“How can I build muscle without getting bulky?”

– Jason, 46, from Tampa, FL

Jason—great question, and a common concern.

Here’s the truth: building lean muscle is hard, especially as you age. You won’t bulk up overnight.

To stay lean while gaining strength:

• Focus on compound lifts (push, pull, legs)

• Use moderate weight, higher reps (8–15)

• Prioritize clean nutrition and protein intake

• Avoid dirty bulking or excess calorie surpluses

Think Hollywood lean, not bodybuilder bulk. You’ll look more athletic, defined, and capable—not puffy or oversized.

Fit Trivia: What iconic ‘80s movie featured a training montage set to “Eye of the Tiger”?

Answer: Rocky III! Sylvester Stallone’s Rocky franchise made training montages legendary. “Eye of the Tiger” became a symbol of grit and comeback energy—a perfect anthem for anyone transforming their body after 40.

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Publisher: Ryan Engel

Editor: Michael Pender

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