KB122 - The Nutritional Blueprint For 40 Year Olds

RM40: Built for Men Over 40 Who Refuse to Slow Down

Most fitness plans weren’t made for men in their 40s. They’re either too intense, too generic, or completely ignore the reality of getting older.

That’s why I built RM40, a 16-week transformation programme designed exclusively for men over 40 who want to:

✅ Rebuild strength and fitness
✅ Move better and stay pain-free
✅ Master their nutrition without extremes
✅ Maintain results for life

If you’re tired of quick fixes and ready for a smarter, sustainable approach to getting in the best shape of your life, this is it!

🚀 The first cohort starts next month. Click here to apply

Nutrition
The Nutritional Blueprint For 40-Year-Olds

Turning 40 isn’t a death sentence for your metabolism, and it’s certainly not the point where your body gives up and starts stockpiling fat like it’s prepping for an apocalypse!

The truth is you need a smarter approach to fuel your body, build muscle, and stay sharp.

That’s precisely what I’ve put together in this Newsletter!

An 8-step guide to cut through the BS, keep things simple, and give you a plan that actually works.

Let’s dive in…

#1. Prioritise Protein

Want to stay lean and strong? Eat more protein.

• Aim for: 0.8–1g per pound of lean body weight.

• Best sources: Lean meats, eggs, fish, Greek yoghurt, protein powders.

• Hack: Make protein the base of every meal and build around it.

#2. Balance Fats & Carbs

Carbs aren’t evil. Fats aren’t the enemy. Both are essential for energy, recovery, and hormonal health.

• Fats (25-30% of calories): Avocados, olive oil, nuts, fatty fish.

• Carbs (30-40% of calories): Sweet potatoes, rice, oats, berries.

#3. Master Meal Timing

You don’t need to eat 6 times a day. However, having structured meals helps control hunger and energy levels.

✅ Eat within a 10-12 hour window (avoid late-night snacking).

✅ Have protein, fats, and fibre at every meal.

✅ Pre/Post Workout:

• Before: Protein + carbs (Greek yoghurt + berries).

• After: Protein + fast-digesting carbs (Chicken + rice or Protein Shake + Malt Loaf).

#4. The 80/20 Rule

You don’t have to eat “clean” 24/7. Just make sure 80% of your food is nutrient-dense. The other 20%? Enjoy it.

• 80% Whole Foods 🍗🥑🥦

• 20% Fun Foods 🍫🍷 (Guilt-free, in moderation).

#5. Hydration

Dehydration makes you feel sluggish, hungry, and weak.

• Drink 2-3L of water daily.

• Electrolytes matter. Add sodium, potassium, and magnesium to your water (or use an electrolyte powder).

• Morning Fix: Start your day with water + lemon + sea salt.

#6. Smart Supplementation

Supplements don’t replace a solid diet, but they help fill the gaps. Here’s what actually works:

A Decent Green Powder (Coming Soon From Moi!) – Spirulina, chlorella, wheatgrass, moringa. One scoop = daily micronutrient fix.
Ashwagandha – Lowers stress and improves sleep.
Turmeric + Black Pepper – Anti-inflammatory, great for joints.
Creatine (5g daily) – More strength, more muscle, better brain function.
Omega-3s (Fish Oil) – Heart, brain, and joint support.
Vitamin D + K2 – Immune and bone health (most people are deficient).
Magnesium Glycinate – Better sleep, muscle recovery, stress relief.

#7. Metabolic Optimisation

Your metabolism didn’t “slow down”—you did. Here’s how to fix that:

Strength Train 3-5x per week – Muscle keeps metabolism high.
Walk 10k steps daily – Non-negotiable for longevity.
Sleep 7-9 Hours – The ultimate fat-loss and recovery tool.
Manage Stress – High cortisol = more fat storage.

#8. Power Foods

Your body runs best on real food. Make these your staples:

Lean Proteins: Chicken, beef, salmon, eggs, Greek yoghurt.
Healthy Fats: Olive oil, avocado, dark chocolate, nuts.
Smart Carbs: Sweet potatoes, rice, oats, quinoa.
Gut-Boosters: Fermented foods (kimchi, sauerkraut)
Anti-Inflammatory Foods: Leafy greens, turmeric, ginger.

How to Implement This TODAY

Plan Your Protein – 30-50g per meal.
Shop Smart – Stick to whole foods, avoid ultra-processed junk.
Hydrate First – Water before coffee, every morning.
Keep It Simple – Protein + fats + fiber-rich carbs at every meal.
Follow the 80/20 Rule – Consistency, not perfection, wins.