The Jay Alderton Podcast

It took me 10 years to find balance with my health and fitness — because I had to get it badly wrong at both extremes first. If you're over 40 and struggling to stay consistent, this is why.In this video, I share how I went from tracking every gram of food as a competitive bodybuilder to a 235lb "bulk" built on Guinness, and the one lesson from both extremes that changed everything: you can't start at balance. You have to earn it.🚀 JOIN THRIVE AT 40 The exact habits, training and nutrition frameworks I use with my clients ( for men and women over 40)https://www.skool.com/thriveat40

The six weeks of summer are when most people over 40 quietly lose everything they've built.
Here are six simple things that keep you on track when the routine goes out the window.
Every year it's the same pattern. The kids break up, the plans stack up, the routine falls apart, and by September you're back where you started.
But a repeatable problem deserves a repeatable strategy, and that's exactly what this video gives you.
I've spent 14 years coaching people in person and online, and over 15,000 people have been through my programmes and challenges.
These six tips are the ones I give clients every single summer, because they work when time, energy and patience are all in short supply.
You'll learn why controlling your environment beats relying on willpower, how a 10-minute EMOM can replace the gym session you haven't got time for, why maintaining your weight over six weeks is genuine progress rather than failure, and the one keystone habit that makes every other habit easier to hold.
Come and join us in Thrive at 40, my community for anyone approaching 40, at 40, or beyond who wants to get fit, focused and energised
https://www.skool.com/thriveat40

Shoes on, headphones in, press play. This is a 30-minute guided walk for anyone over 40.
No pace to hit, no distance to track, just you, my voice, and a few questions worth walking with.
Fair warning: it starts gentle. It doesn't stay gentle.
This walk is Day 1 of the Just Do One Thing Challenge
Seven days, one small thing a day, built for people with a job, a family, and about forty spare minutes on a good day. It's free.
If you've found this on its own, start the challenge here:
👉 Join Here
Small things done consistently turn into big things over time.
This walk is the first one.

Sit down, press play, and follow my voice. Three full rounds.
This is a guided breathwork session based on the Wim Hof Method.
If you've never done anything like this before, here's what actually happens....
You'll take around thirty deep breaths in a row. Then you'll breathe out and hold, no air in your lungs, for as long as is comfortable.
Then one deep breath back in, hold that for fifteen seconds, and let go.
That's one round. We do three.
You'll probably feel tingling in your hands and face, maybe a bit light-headed.
That's normal, and it passes.
What most people notice afterwards is a kind of calm they haven't felt in a while, and a much easier night's sleep.
Why I'm putting this on a podcast for people over 40.
Your problem was never that you can't work hard. You've been working hard for twenty-odd years, That's half the reason you're knackered.
The problem is you've got no gear between full throttle and unconscious.
Work, kids, phone, telly, sleep, repeat.
This is that missing gear. Being able to drop your own heart rate on purpose is a skill, and like any skill, you have to practise it.
Twenty minutes. You've got twenty minutes.
⚠️ READ THIS BEFORE YOU START
This is the important bit. Please don't skip it.
NEVER do this breathing in or near water. No baths, no pools, no sea, no showers. Breath holding after deep breathing can make you black out with no warning at all. People have drowned doing this. This is not a "be careful" — it's a never.
Never do it while driving, or operating anything, or standing up, or anywhere you could fall and hurt yourself.
Always sit or lie down somewhere safe and soft. Do it at home, on the floor or in a chair, with nothing hard nearby.
It's normal to feel tingling, light-headedness, or a bit spaced out. It is not normal to feel real pain or serious distress — if you do, stop, breathe normally, and don't push on.
Never force a breath hold. This is not a competition and there is no target. When your body wants air, take it.
Do not do this session if you are pregnant, or if you have epilepsy, high blood pressure, a heart condition, a history of stroke, or any respiratory condition — including asthma. If you've got any health condition at all, or you take regular medication, or you're just not sure, speak to your GP first. That's not me covering myself, that's genuinely the right call.
By listening you accept that you're doing this at your own risk. I'm a fitness coach, not a doctor, and I can't see you through a podcast. Use your own judgement and be sensible.
If you've stumbled across this on its own hello.
This session is Day 5 of the Just Do One Thing Challenge.
Seven days, one small task a day. A walk, three short workouts, a stretch session, this breathwork, and a ten-minute reflection at the end. That's it.
No overhaul, no diet, no six-week transformation photo.
It's built for people over 40 who've got a job, a family, and about forty spare minutes on a good day. The whole thing runs on one idea: small things done consistently turn into big things over time.
It's free, and you can start it whenever you like.
👉 CLICK HERE TO JOIN THE JUST DO ONE THING CHALLENGE

Most men over 40 are unknowingly speeding up their own ageing.
In this episode, I break down 7 science-backed longevity tips to help you reclaim your energy, sharpen your mind, and build a body that lasts. No biohacking fads. Just real strategies the longest-living, highest-performing men swear by.
Whether you're dealing with low energy, brain fog, belly fat that won't shift, or you've just lost your edge, these 7 habits are the foundation for thriving in your 40s, 50s, and beyond.
CONNECT WITH JAY:
🔗 Apply for the Renaissance Man Programme — https://jayalderton.typeform.com/to/SZswaJP4
📚 Free: 40 Books Every Man Should Read at 40 — https://jayalderton.myflodesk.com/ch033qbyrk
🌐 Website — https://www.jayalderton.com/