Week 1 — The 15-Week Experiment: Science, Reality, and Practical Results for those Over 40
There’s no shortage of information when it comes to men’s health, fitness, and longevity — especially once you’re over 40. Training methods, nutrition strategies, supplements, recovery tools… every week there seems to be something new that promises more energy, better health, or a younger body.
Some of that information is grounded in good science. Some of it works only in very controlled conditions. And some of it technically works, but only if you’re willing to live like a full-time athlete. Most of us however have jobs and family front and centre and don’t have the inclination or time to road test all the latest science.
This 15-part series exists to bridge that gap.
Over the next 15 weeks, I’ll be using my own contest preparation as a testing ground — not because bodybuilding is everyone’s goal, but because it provides a structured, measurable environment where training, nutrition, recovery, and supplements can be observed in real time. I’ll be exploring what the science says, road-testing those ideas on myself, and then translating what actually holds up into practical, realistic advice for regular people over 40.
This isn’t about extremes. It’s about what works when real life is part of the equation.
Why I’m Using Myself as the Test Case
I’ve been training with weights for over four decades and working as a personal trainer for more than 30 years. Over that time, I’ve seen countless trends come and go. Some were genuinely useful. Many weren’t. The ones that lasted were usually simple, repeatable, and respectful of recovery.
By using my own preparation as the backdrop for this series, I can track changes closely, adjust variables deliberately, and be honest about what helps, what doesn’t, and what simply isn’t worth the effort. That doesn’t make the results universal — and it certainly isn’t medical advice — but it does create a transparent process where you guys can learn from.
Where appropriate, I’ll reference the science. Where needed, I’ll lean more on lived experience. And when something sits outside my qualifications, I’ll say so clearly. Some of the more interesting topics belong in the Doctors realm and I’m not legally qualified to talk about things like Peptides or Hormones.
How This Series Is Structured
Each episode in this series follows the same three-part framework.
First, we’ll look at what the science actually says about a particular topic. Not cherry-picked headlines, but the general direction of the evidence — where it’s strong, where it’s still unclear, and where nuance matters.
Second, I’ll show how that science shows up in my own preparation. What I’m doing, what I’m testing, what I’m tracking, and how my body is responding in real time.
Finally — and most importantly — I’ll translate that information into something practical for the viewer. What a regular gym-goer over 40 can safely apply, what’s unnecessary, and how to scale ideas without turning fitness into a second job.
The goal is to offer simple solutions, not dive too deeply into the science at a molecular level.
Who This Series Is For
This series is most suitable for men over 40 who want to stay strong, lean, and capable — not just now, but long-term. Half of my clients however are female, and most have Perimenopause, Menopause, PCOS or Hormone replacement therapy. I just think most females would relate better to another female who has experienced the same things they have. I’ll keep my mind open on this topic moving forward and to be honest 90% of the information I’ll be presenting is universal and applies equally to the fairer sex.
You don’t need to be bodybuilding. You don’t need to track every variable. And you don’t need to chase every new trend to make meaningful progress. It’s for those who enjoy training but also value recovery, sleep, and energy. It’s for people who want to use science as a guide, not a source of confusion or pressure.
Consistency, structure, and enthusiasm for the process matter far more than perfection and I’m excited to drag along as many people as possible on this health journey.
What This Series Is — and Isn’t
This isn’t a promise of rapid transformation or a one-size-fits-all solution. It’s not a collection of hacks or shortcuts. Bodies differ, lives differ, and context matters.
What this series offers is a structured exploration: honest experimentation, clear explanations, and practical takeaways you can adapt to your own goals and circumstances.
Over the coming weeks, we’ll cover topics such as training volume, cardio, protein intake, supplements, recovery, sleep, and energy management — all filtered through the same lens: does it work, is it sustainable, and is it worth your effort?
Next week, we’ll begin with our first topic, Protein requirements and start the process of testing the science, tracking my results, and translating it into something practical for you guys.
If you want to follow along, use this series as a framework rather than a rulebook. Stay curious, stay consistent, and apply what fits your life.