I’m in My 40s and in Better Shape Than I Was at 21. Here’s What Changed…

Yes, I’m in my 40s.

I often get told I look younger and that’s great. But it’s not down to luck.

It’s the result of training, eating, and recovering in a way that actually works, especially as your body changes with age.

In my 20s, I was doing everything I thought I should.
More cardio. Less food. Pushing harder.
But I was spinning my wheels and wondering why nothing stuck.

Now?

I train less, eat more, feel better, and look better.
And I’ve helped hundreds of people do the same.

Here’s what I wish I’d known back then, and the science behind why it actually works...

Age is just a number — but strategy is everything. I’m not 21. I’m in my 40s. And fun fact? I was actually fat at 21. The lesson? You don’t need to be younger. You just need a better plan.

1. You Don’t Need to Earn Your Food

In my 20s, I treated food like a reward or a punishment.

→ Overate on a Friday night? Time to “fix it” with cardio.
→ Going out for dinner? Skip lunch to “make room.”
→ Wanted chocolate? Better do an extra workout tomorrow.

But that mindset creates guilt, not results.

Now I follow a system that includes flexibility every single day.
There’s no “cheat meal” because nothing is off limits. 

I have a weekly plan that keeps me on track and lets me enjoy what I love.

Here’s why it works:

→ When you eat enough protein, fibre, and total calories to support your energy needs, your body stays stable… Physically and hormonally
→ When you stop over-restricting, you reduce cravings and binge-eating tendencies
→ When food isn’t forbidden, it stops having power over you

This isn’t willpower.
It’s structure.

And it’s a game-changer.

2. Running Isn’t a Requirement

I used to force myself to run because I thought it was the fastest way to get lean.

I hated it.
It made my knees hurt.
And it didn’t give me the body I wanted.

Now? I don’t run at all. I walk, I lift, and I recover — and I’m in better shape than ever.

Here’s why running is low ROI for most people:

→ It’s high impact and tough on joints, especially with age or existing wear-and-tear
→ It doesn’t build muscle, so it won’t improve your resting metabolism
→ It increases cortisol, especially when paired with poor sleep or under-eating
→ It spikes hunger, making it easier to accidentally eat back the calories you just burned — and more

Walking is joint-friendly, restorative, and great for fat loss when paired with strength training.
Lifting builds shape and performance.
Running just breaks most people down over time.

Unless you genuinely love it… skip it.

You’re not missing anything.

3. More Isn’t Better — Smarter Is

I used to train 5–6 days a week. I thought if I wasn’t sore or drenched in sweat, it didn’t count.

But that kind of “grind” creates stress on the body that it eventually pushes back against — in the form of plateaus, fatigue, and stalled fat loss.

Here’s why smarter training works better:

→ Strength training creates a longer-term calorie burn by building lean muscle, which increases your resting metabolic rate
→ Muscle tissue burns more calories at rest than fat tissue, which means your body becomes more efficient over time
→ Overtraining increases inflammation and cortisol, which can lead to stubborn fat gain around the midsection, poor recovery, and hormonal issues

Now I train 2–3 times a week, with intent, and I recover with just as much intent.

Because it’s not about doing more.
It’s about doing what works — and giving your body time to adapt and grow.

4. You Can’t Hack Hormones with Willpower

In your 20s, you can get away with poor sleep and high stress.
But as you get older, your body becomes less forgiving.

→ Cortisol (stress hormone) stays elevated longer when you’re sleep-deprived or under constant pressure
→ Leptin and ghrelin (your hunger/fullness hormones) become dysregulated with poor sleep, increasing cravings and reducing satiety
→ Thyroid hormones, which regulate your metabolism, slow down when you’re chronically under-eating or stressed

Trying to push through with willpower only backfires.

If you want your body to burn fat efficiently, it needs to feel safe — well-fed, well-rested, and stable.

Now I prioritise sleep, manage stress, eat enough protein and carbs, and build plans that work with my physiology instead of trying to fight it.

5. Lifting Weights Is the Best Investment You Can Make

I used to think lifting was only for people who wanted to bulk up.
Now I know: it’s the smartest thing you can do for your body, your energy, and your long-term health.

→ It builds lean muscle, which increases your resting metabolic rate

→ It improves posture, joint strength, mobility, and bone density
→ It enhances insulin sensitivity and cardiovascular health
→ It makes fat loss easier because you burn more at rest, not just during workouts

Most guys I work with don’t want to be bodybuilders — they want to look athletic, strong, and capable.

Lifting gives them exactly that.

The side effects?
Better energy. Better focus. 

And the ability to eat more without gaining fat.

6. The Plan Matters More Than the Effort

I was always trying… but I wasn’t following a plan.
I did workouts I found online. 

Diets I patched together from magazines. 

Advice from people who didn’t know me.

Effort alone didn’t get me results.
Because effort without direction is just wasted energy.

Here’s what I now know:

→ A structured plan that’s built around your goals and schedule will always outperform random hard work
→ You can’t improve what you don’t measure or progress
→ Without tracking or progression, you’re just hoping it works

Now I build custom plans for my clients based on their lifestyle, stress load, and body.

No more guesswork. Just clarity, efficiency, and results.

The Bottom Line

In my 20s, I tried to out-train, out-restrict, and out-hustle my body.
Now I work with it… and I help my clients do the same.

→ Lifting over cardio
→ Systems over self-control
→ Consistency over extremes
→ Fuel over restriction
→ Results over punishment

Getting leaner, stronger, and more energised isn’t about doing more.
It’s about doing what actually works.

P.S. If you’re not already subscribed to my free newsletter, I share weekly tips to help you lose weight without giving up your favourite foods or doing endless cardio. You can subscribe here.

Whenever you’re ready to work together, I’ll simplify and strategically plan your fat loss journey so you can stop guessing and start progressing.

Start by booking a free call here.