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The Jay Alderton Podcast

Jay Alderton

I’m building the internet’s best place for people over 40 to get fit, get focused, and make the second half of life their best half. Want in?

https://www.skool.com/thriveat40

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Yesterday · 21 min
#146 - THE POWER WALK EP02 - THE BIG ROCK
You haven't got the time. Neither has anybody else. Nobody's got spare time. The difference is what goes in first. Episode two of The Power Walk. 30 minutes. Phone in your pocket, shoes on, press play and walk. This week we're doing your diary. Not the sexiest thing anyone's said to you this week, I know. Stick with me. It might be the most useful half hour of the whole series. Your diary isn't a list of what you've got on. It's a list of what you actually value. And for most people over 40, the thing that moves every time something comes up is their own health. No discussion. It doesn't even feel like a decision. On this walk: - A two-minute breathing reset to clear your head - Going back through your week and finding the bit that's actually for you - What "I haven't got the time" really means, and what it's quietly costing you - The big rock, and why your health goes in first (not because it matters more than your kids) - Why three sessions a week is less than 1% of your week - This week's one thing. It's admin. You'll want to skip it. Don't. WALK WITH US Every Monday in Thrive at 40, members post their Focus Three: the three sessions they're committing to that week, where everyone can see them. You've just picked yours on this walk. Come and post them. Join here: https://www.skool.com/thriveat40/about New to The Power Walk? Start with episode one. The series builds week to week. Walk somewhere safe, keep your head up, and if the breathing makes you light-headed, drop the holds and breathe normally. Big rock goes in first. Everything else pours in around it.
September 4 · 22 min
#145 - THE POWER WALK EP01 - Everyone Got A Fresh Start Except You
Everyone in your house started again this month. New shoes, new bag, photo on the doorstep. Everyone except the person who organised all of it. Get your coat on. This one's a walk. ----- This is the first Power Walk. Here's how it works: you get outside, you press play, and you walk for half an hour. I talk for some of it. For a decent chunk of it I shut up and let you think, because the thinking is the bit that does something. No pace to hit. No distance. No app counting your calories. Your phone goes in your pocket and it stays there. ---- In this first episode we talk about the thing nobody mentions in September, that the whole house gets a fresh start except you. The kids get a new teacher, a clean page and nobody holding last year against them. You get the same desk, the same inbox, the same Monday and the same body you had in August. Then we get into what waiting actually costs you. Not the fitness that comes back quicker than you think. It's the fourteen Januarys you've written off, and the file of evidence you've built saying you're the sort of person who doesn't stick at things. Every one of those entries, you wrote yourself. By the end you'll have picked one thing. Not a plan. Not an overhaul. One thing small enough that you can still picture yourself doing it in February, when it's dark and wet and nobody's watching. You don't need a fresh start. You just need to start. They're two completely different things, and one of them you can do before you get home. 00:00 — Arrival. What The Power Walk is, and how to walk it. Shoulders down, chin up, phone in the pocket. 03:00 — Breath reset. Two minutes of box breathing. Four in, four hold, four out, four hold. Follow the sound, don't count. 06:00 — Recognition. School shoes, the doorstep photo, and the person who organised all of it. When did you last actually begin something? 12:00 — The cost. Fourteen years of waiting for January. What eleven days in a row actually buys you. 18:00 — The fire. Pace up. Find a hill. January is a made-up line on a calendar and your body has no idea what date it is. 23:00 — Breath down and the one thing. Longer exhales, then you pick your one thing and say it out loud on the pavement. 27:00 — Walk home. Tomorrow it'll feel small and a bit stupid. Do it anyway. Your job this week Pick one thing. Say it out loud while you're out there. Not a plan, not a transformation — one thing you can still see yourself doing in February. Three walks a week. No drink on a school night. Lights out by half ten. This walk, same time, every week for sixteen weeks. Then do it tomorrow, when you don't feel like this. Anything above zero compounds if you do it long enough. What's in this episode Sixteen episodes, one a week, through to the end of the year. Same shape every time: you get outside, you get your breath sorted, you get something to chew on, and you come home with one decision made. Best done on the same day each week so it becomes a fixture rather than a thing you fit in. Headphones, coat, no destination. The breath work in this episode is done walking, at an easy pace. If you get light-headed at any point, drop the holds and breathe normally. If you're pregnant, or you've got a heart or respiratory condition, or anything else that makes you pause — skip the holds and just walk. It works fine without them. If you want people walking next to you while you do this, that's what Thrive at 40 is for people over forty, rebuilding one ordinary decision at a time. 👉 https://www.skool.com/thriveat40
August 27 · 1 hr 9 min
#144 - PAUL MORT - Two Blokes, Zero Notes, One Very Unhinged Chat
I sat down with my good pal Paul Mort straight after an event he'd invited me down to speak at, hit record, and had no plan whatsoever. What came out wasn't really a business podcast. It's about pace, obsession, escapism, ADHD, and what it's like being a dad to kids who are wired the same way you are. What we get into: Why the day you plant the seed isn't the day you pick the flower — and how much pressure that takes off you in the quiet stretches Minimum effective dose, and why the boring version of consistency is harder than the dramatic version Freezing Tuesday night in Stoke vs Wembley on a Saturday — who you actually are when it's not fun Why everyone asks for thirty books in January and reads four Escapism, and why we both need somewhere the phone doesn't come ADHD as an interest surplus rather than an attention deficit Whether a label gives you relief or gives you an excuse Parenting a kid with the same wiring as you — and getting the push/pull balance wrong The runway: realising you've got a handful of years left where they still want to come with you Cringe mountain, and why being embarrassing is the job description Fair warning it's sweary and it goes everywhere. That's rather the point. Links Paul Mort: https://www.instagram.com/paulmortofficial/ Thrive at 40: https://www.skool.com/thriveat40 If you got something out of this, a rating and a review genuinely help more people find it.
August 20 · 6 min
#143 - Struggling with Alcohol? Listen to this
Giving up alcohol was harder than box jumping Mount Everest. Here's what nobody tells you about the first two years, and the one skill that makes it stick. I've box jumped the height of Mount Everest. I've pushed a 140kg sled for 24 hours straight. I ran 109 kilometres backwards in a day. None of it came close to putting down a pint. Here's why. From the age of 16, I ran every emotion I had through alcohol. Sad, stressed, bored, celebrating, grieving it all went through the same door for 26 years. So when you stop, you're not giving up a drink. You're rebuilding your entire emotional operating system from scratch, at 40-odd years old, with no instructions. In this podcast, I discuss Why year one feels like something is permanently missing, and why that feeling is accurate rather than a sign you're failing How you build new evidence: your first holiday, first Christmas, first birthday, first grief, all banked without it Drink dreams, and why your brain keeps writing you a future with alcohol in it that doesn't exist The difference between having a thought and acting on oneWhy a craving passes in 15 to 20 minutes, and what that single fact changes I'm 18 months in. I'm not going to tell you it gets easy, because it didn't. I'll tell you it gets different, and that's better. If you're over 40 and you've been quietly wondering whether the drinking is the thing holding everything else back — this one's for you. If you're struggling with alcohol, please talk to your GP or a support service. There's no medal for doing it on your own. Join the Thrive at 40 community (7-day trial)https://www.skool.com/thriveat40
August 10 · 8 min
#142 - The Fitness Mistake That Cost Me 10 Years
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
August 7 · 22 min
#141 - 6 Practical Tips To Survive The Summer
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
August 4 · 26 min
#140 - The 30 Min Thrive at 40 Walking Reflection
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.
August 4 · 24 min
#139 - Guided Wim Hof Breathwork Session with Jay
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
March 11 · 27 min
#138 - THE LONGEVITY BLUEPRINT FOR MEN OVER 35
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/
March 3 · 50 min
#137 - HOW TO LOSE 30LBS IN 90 DAYS AS A BUSINESS OWNER WITH TWO KIDS
The Exact 90-Day Blueprint to Lose 30lbs as a Busy Business Owner and Dad You run a successful business. You've got kids. You're smashing it professionally, but your body tells a different story. Sound familiar? In this episode, I'm laying out the complete blueprint I'd follow if I had 90 days to lose 30 pounds as a stressed business owner with two kids. No extreme diets, no two-hour cardio sessions, no miserable crash plans that leave you right back where you started. I'm breaking down the hidden leaks in your system that are quietly sabotaging your progress, the late-night scoffing, the weekend blowouts, the kids' leftovers you pretend don't count and giving you the exact playbook to plug them for good. I also get into the three non-negotiables every busy man needs each week, how to structure your day so fitness fits around your life instead of competing with it, why your evening routine is making or breaking your results, and how tracking your stress through breathwork and HRV could be the thing that changes everything. If you've been telling yourself you're too busy, you're too busy not to sort this out. 📋 Download the FREE 90-Day Blueprint PDF: https://jayalderton.myflodesk.com/blueprint 💪 Apply for the Renaissance Man Programme: https://jayalderton.typeform.com/to/SZswaJP4 🍽️ The Good Prep (meal prep, UK): https://thegoodprep.com/
February 19 · 24 min
#136 - GO TO THE GYM EVEN WHEN YOU'RE TIRED
Man Over 35? Apply For Renaissance Man Here -- The "physical activity paradox" in healthcare workers study -- Get my 40 Books Every Man Should Read at 40 -- Too tired to train after work? You're lying to yourself and Jay's going to prove it. In this episode, Jay breaks down exactly why the gym doesn't drain your energy; it generates it. Whether you're a desk jockey who's mentally fried or a manual labourer who's physically beaten up, there's a reason you need to get in that gym, and it's not the same reason for both of you. Jay gives you six no-nonsense principles to rewire how you think about training, fatigue, and energy so you stop making excuses and start showing up!
February 12 · 1 hr 7 min
#135 - 20 THINGS THAT BUILT THE 40 YEAR OLD ME
In this episode, I share 20 pieces of advice, f*ck-ups, mistakes, and wisdom that have made me who I am today at 40. Buckle up, it's going to be a bumpy ride! -- To grab two weeks free of Pliability stretching, click here -- If you're a man over 35 looking for a plan of action to create your healthiest and happiest self, then click here to apply for my Renaissance Man programme
Dec 15, 2025 · 31 min
#134 - 6 BRUTAL TRUTHS THAT WILL MAKE YOU BETTER
Every year for over a decade, I read this blog post, which I discovered in the 2nd week of December in 2012. It's Brutal and triggering, but I always get a few good reminders from reading it, so I decided to turn the entire blog post into a podcast! If you want to read it, then click here. A Massive shoutout to Jason Pargin for this blog post and to Cracked.com for keeping the fire alive with this classic! Enjoy!
Nov 28, 2025 · 1 hr 13 min
#133 - Matt West - Find Your Spin Kick
In a world where content creation is often over-complicated, finding a unique voice can be the key to success. In this episode of the Jay Alderton podcast, personal trainer and content creator Matt West, known for his viral series “F*ck or Suck," shares his journey and the importance of authenticity in building an audience. Check Out Matt's Page Here
Nov 5, 2025 · 25 min
#132 - 6 BRUTAL Things You Need To Hear Now You're 40
Six hard truths every 40+ person needs to hear to get leaner, stronger, and back in control. Listen, take notes, implement today. The 6 brutal truths #1 - You're not too busy, it just hasn't broken yet, so you haven't bothered to fix it #2 - We spend too much time online #3 - Get to know your numbers, set minimum standards, then fuck off your whoop watch #4 - Stop eating like a teenager #5 - Get good at sleeping #6 - Stretch and Lift Weights If this hit a nerve, share it with a mate over 40 and leave a review. Screenshot your notes and tag @jayalderton I’ll repost the best takeaways.
Aug 20, 2025 · 47 min
#131 - Consistency Beats Genius (With Dan Meredith)
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.
Aug 14, 2025 · 32 min
#130 - The Golden Rules of Training After 40
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.
Aug 7, 2025 · 46 min
#129 - The Burnout Playbook: How to Spot It, Stop It, and Reignite Your Fire
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."
Jul 31, 2025 · 58 min
#128 - The 5 Midlife Paradoxes That Are Keeping You Stuck (And How To Break Free)
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.
Jul 24, 2025 · 29 min
#127 - Your ULTIMATE Summer Survival Guide
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: Why “shrinking the goal, not the standard” is your summer survival mindset The Barbecue Mode nutrition strategy that keeps your waistline intact How to switch from ‘gym guilt’ to realistic summer movement The biggest alcohol mistake people make in July and August Why presence > perfection – and how your kids will thank you for it The 20/20/20/20/20 daily challenge that changes the game 📥 FREE DOWNLOAD: 40 Books Every Man Should Read at 40 Ready to sharpen your mind while you reshape your body? 👉 Grab your free ebook here

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