Mind Pump: Raw Fitness Truth

Episode 2732: The Best Workout, Diet, and Supplement Routine for Men Over 40

November 20, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Episode Overview

This episode delivers a science-backed, practical blueprint for men over 40 to get fit, build muscle, and optimize health. The Mind Pump crew tackles the fitness myths aimed at younger audiences and instead crafts a sustainable workout, diet, and supplement routine tailored to the needs and realities of men in their 40s and beyond. Listeners will come away with actionable steps that prioritize efficiency, consistency, and results.

Key Discussion Points and Insights

Reframing Fitness After 40

• Tired of Young Influencer Advice: The hosts highlight that most mainstream fitness advice doesn’t consider the specific challenges men over 40 face—like increased life stress, less time, and different recovery needs.

  • Sal Di Stefano (03:14):
    “If you’re looking for good information... you probably don’t identify with fitness influencers telling you ‘beast mode’... There’s a lot of confusing stuff out there. What actually works?”

• Exercise Is a Stress—Dosage Matters:

  • As stress (work, family, aging) increases, exercise programs must adjust to avoid overtraining and burnout.
    • Adam Schafer (05:47):
      “When you are north of 35...the level of consistent daily stress you have is just higher than what it was when you were 22.”
    • The right exercise “dose” avoids injury and maximizes adaptation.

Workout Routine for Maximum Return

• The Power of Simplicity & Consistency
  • 2 days a week of good strength training delivers 80% of possible results. Three days gets you closer to 90%, but the returns diminish with more frequency.
    • Sal Di Stefano (08:40):
      “Two days a week of good strength training gets about 80% of what you could look for.”
  • Consistency is key. A “B” grade plan done year-round beats perfect but inconsistent plans.
    • Sal Di Stefano (10:40):
      “A subpar workout and diet done consistently will outperform a perfect workout and diet done inconsistently.”

Sample Workouts

Workout 1 (12:40–19:00)

• Monday/Thursday or Tuesday/Friday (preferably a day off in between)
  1. Box Squats
     • Safer, reduced skill compared to traditional squats but with similar benefits.
     • Sal (12:55):
       “With a box squat, you sit down on something and then stand up...made much safer.”
  2. One Arm Dumbbell Row (with hand and knee on the bench, slight rotation)
     • Builds the back and improves posture; lower injury risk.
  3. Incline Dumbbell Press
     • Recommended over flat bench for most over-40s, safer for the shoulders, builds a better-looking chest.
     • Adam (17:44):
       “Incline press is just as good...It's a safer, better exercise.”
  4. Standing Overhead Press (dumbbells preferred)
     • For shoulders and core engagement.
  5. Reverse Crunch
     • Preferred starting ab move; easier to execute well compared to traditional crunches.
  • Prescription: 3 sets of 8–15 reps per exercise.

Workout 2 (19:00–21:55)

• 1. Pushing the Sled
  • Exceptionally safe, effective for all skill levels; builds lower body and stamina.
• 2. Trap Bar Deadlift
  • Easier on the body than straight bar, highly accessible.
  • Adam (21:19):
    “I can't recall a client that I ever started that I couldn't go right into a trap bar.”
• 3. Push-ups
  • Excellent for functional pressing strength and core stability.
• 4. Rear Flies
  • For posterior shoulder health and aesthetics.
• 5. Curls, Overhead Tricep Extension, Calf Raises
  • Arms and calves for completeness.
  • Prescription: 3 sets of 8–15 reps per exercise.

Progression Note:

• Progress by increasing reps/weight over time.
• This routine can be effective for up to 1–2 years for most men before requiring changes.

Diet: Simple, High-Protein, Flexible

• Macronutrient Focus:

  • Aim for ~45g protein per meal, 3–4 times per day (total ~135–185g/day for most).
  • Make protein the first thing you eat at each meal.
    • Controls appetite, supports muscle, easy guideline to follow.

• Sample Meals (24:42–27:13):

  • Breakfast: 8 scrambled eggs + berries
    or 2 cups Greek yogurt + 1 tbsp honey
  • Lunch & Dinner: 7oz meat or 2 chicken thighs + 1 cup well-cooked greens + baked potato or white rice
    • Add flexibility and variety by swapping different protein sources (steak, chicken, fish) and starchy carbs (quinoa, sweet potato).
    • Bread and pasta are okay, but host preference is for easier-to-digest carbs (potatoes, rice).
  • Tip for Breakfast Flexibility:
    • Combine leftover meat with eggs to avoid needing 8 eggs at once.

• Practicality and Sustainability:

  • Avoid unnecessary fussiness about food swaps; focus on consistency.
  • Occasional meals out, treats, and alcohol are allowed but should be rare.
    • Adam (27:28):
      “You could also enjoy yourself with the occasional eating out...and probably easily land between 12 and 14% [body fat].”

• Protein Shakes:

  • Optional as a simple way to hit protein targets (45g).

Supplements: Evidence-Based, No Hype

1. Creatine (5–10g daily)

   • Sal (30:41):
     “Creatine is amazing. It's a longevity supplement. It's good for your brain, it's good for your heart, it helps build muscle indirectly, probably assists with fat loss.”

2. Fish Oil (1g high EPA daily)

   • Reduces inflammation, supports lipid profiles and may aid muscle growth.

3. Vitamin D (2,000 IU daily)

   • Most are deficient; boosts overall health and hormone profiles.

4. Zinc (20–30mg daily)

   • Fills in common dietary gap, keeps testosterone in the healthy range.

• Note: Supplements are optional, not magic; biggest gains come from consistency with exercise and nutrition.

Notable Quotes and Memorable Moments

• “Consistency trumps anything else.” – Sal (10:40)
• “Two days a week of strength training gets about 80% of the potential results.” – Sal (08:40)
• “A subpar workout, done consistently, will outperform a perfect workout done inconsistently.” – Sal (10:40, summarized again at 29:20)
• “You do both [diet and exercise] together, you’re going to be more than happy.” – Adam (10:08)
• “Incline press...safer, better exercise...aesthetically better chest.” – Adam (17:44)
• “Trap bar...everybody can do...I had 80-year-old ladies that were trap bar deadlifting right out the gate.” – Adam (21:25)
• “If you’re consistent with this...you’re probably gonna fall anywhere between 14, 16% body fat over time, nice, athletic and fit. I think most guys don’t care. They just want to look fit.” – Sal (24:42)
• “You follow that, you’re gonna be shredded.” – Adam (28:18)
• “Most important thing is consistency.” – Adam, echoing the show’s recurring theme (29:20)

Timestamps for Important Segments

• 03:14 – “Why young influencer approaches don’t work for men 40+”
• 05:47 – “Exercise as stress; lower volume works better for older men”
• 08:40 – “The 2-day a week strength training rule: 80% of possible results”
• 10:40 – “Why consistency beats perfection”
• 12:40 – “Detailed explanation of Workout 1 exercises and rationale”
• 19:00 – “Detailed explanation of Workout 2 exercises and rationale”
• 24:42 – “Breakdown of sample meals and why they work”
• 27:28 – “Realistic expectations on body fat and enjoying life”
• 29:20 – “Why protein and dietary consistency is the true unlock”
• 30:40 – “Supplements: what matters and what’s a waste”

Tone and Approach

The hosts keep the delivery direct, humorous, and practical, referencing their years of experience, clients, and what actually works long-term—while pushing back on unsustainable hype and overcomplicated trends aimed at younger audiences.

Summary for Non-Listeners

This episode is a masterclass in what matters for men over 40:

• Two days of focused, total-body strength training will deliver nearly all the benefits you want.
• Hit a protein target (~45g per meal), eat mostly whole foods, and don’t sweat occasional treats.
• Supplements are the icing, not the cake—creatine, fish oil, vitamin D, and zinc are their essentials.
• Consistency beats intensity every time, both in training and nutrition.
• The Mind Pump crew’s advice cuts through fads, emphasizing simple, sustainable practices anyone can follow for years.

(For more, follow the hosts at @mindpumpmedia and related channels.)