Episode 169 - The Power of 10,000 Steps Per Day: The Key to Fat Loss & Optimal Health for Men Over 40

Think 10,000 steps is just a trendy number? It might be the
missing piece that’s holding you back from dropping stubborn fat,
balancing your hormones, and staying strong well into your 60s
and 70s.


In this episode, I’m breaking down why daily walking—yes,
walking—is one of the most powerful tools for men over 40 to
transform their bodies, improve energy, and stay out of the
danger zone of chronic disease.


This one’s straight from one of my Friday coaching calls inside
the Over 40 Alpha Brotherhood, where I go deep into the REAL
science behind step counts, metabolic health, testosterone,
recovery, and fat loss. I’m sharing how I use daily walking to
combat back pain, boost recovery, and burn hundreds of extra
calories every day—without more workouts or stricter dieting.


This one’s practical, science-backed, and 100% doable. Let’s walk
the walk, brothers.








“ Sitting for long periods is a new smoking. Lack of
daily movement is linked to weight gain, heart disease, shorter
lifespan, and back issues.”



Timestamps:


08:47 - Disadvantages of sedentary lifestyles and why walking is
a longevity tool


11:26 - NEAT defined: burning calories outside the gym ​


14:26 - Origins of “10,000” – the 1965 Japanese Manpo-kei
pedometer ​


16:14 - Scientific studies show that 7,500-10,000 steps/day lead
to lower mortality risk ​


18:01 - Big studies: more steps, fewer heart-disease deaths ​


21:50 - Post-meal 10-minute walks for blood-sugar control ​


24:51 - Sarcopenia, muscle maintenance & strength balance ​


28:25 - Dog-walking myth: why you still need dedicated step time
​


30:08 - Sitting is the new smoking – metabolic fallout of desk
life ​


33:03 - Micro-breaks, squats & stand-up desks to break
sitting marathons ​


35:55 - Tracking tools: why Funk swears by WHOOP & other
wearables ​


37:00 - Morning routine hacks: garbage drop-off or neighborhood
lap ​


42:15 - Everyday hacks: use stairs, park further away, walking
meetings & more ​


​46:52 - Community 10k-step challenge & mutual accountability
​



JOIN THE MOVEMENT


The Over 40 Alpha Brotherhood is the #1 program for men over 40
ready to lose belly fat, build muscle, balance hormones, and take
back their lives.


Join now for just $1 and get 30 days of workouts, meal plans,
recovery protocols, and weekly coaching calls with me.


https://www.over40alpha.com 



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Subscribe and Listen on iTunes: 


https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685



 


Listen to This Episode on Your Favourite Podcast
Channel: www.over40alphapodcast.com


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word and ultimately change the lives of men worldwide over 40,
50, and 60 who struggle with health and fitness.


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