One day, you forget where you put your keys. Next, you're walking into a room and can’t remember why. And maybe the worst part? You start to wonder if this is just part of getting older.

But what if it’s not?

In this episode, Dr. Josh Helman explains why brain fog, forgetfulness, and mental fatigue hit harder after 40 and what you can do to fight back.

He’s not just an MD. Dr. Josh is a Harvard-trained biochemist and emergency medicine physician who now helps people reverse Alzheimer’s and reclaim their mental clarity. His message? It’s not too late. And the decline isn’t inevitable.

We talk about why your sleep quality, not just the number of hours, quietly shapes your brain’s future. We get into the sneaky role of inflammation and gut health, why environmental toxins are slowly hijacking our minds, and the powerful but often overlooked link between stress and dementia risk.

And Dr. Josh doesn’t stop at theory. He gives you the exact supplements he recommends (including creatine), the detox routines that actually work, and why donating blood might just save your brain.

Whether you’re worried about your own cognitive health or caring for a parent who’s slipping, this episode is your action plan.

Because aging doesn’t mean losing who you are.

Timestamps:

00:00 - Introduction

05:23 - Dr. Josh's background and journey to brain health

06:30 - What is Alzheimer's, and why is it reversible?

11:01 - How sleep quality impacts brain health

15:54 - Exercise and its connection to brain function

18:11 - Nutrition for brain health and the gut-brain connection

22:17 - Stress management for cognitive performance

29:53 - Environmental toxins and cognitive decline

32:38 - DDT and its lingering impact on brain health

35:35 - How to detoxify your brain and body

41:46 - Early warning signs of cognitive decline

44:14 - Dr. Josh’s process for reversing Alzheimer’s

49:02 - The importance of reducing medications

50:34 - Top brain-boosting supplements

56:08 - Final thoughts on reclaiming brain health

💥 Want to reclaim your energy, memory, and mental sharpness after 40?

🧠 JOIN THE TRIBE 🧠

Inside the Over 40 Alpha Brotherhood, you’ll get:

- Follow-along workouts to boost testosterone and sharpen focus

- Anti-inflammatory meal plans designed for men over 40

- Weekly live coaching with Funk + expert guests

- Brain-boosting tools and recovery strategies that actually work

👉 Start your 30-day trial for just $1: www.over40alpha.com

🧬 Supplements Mentioned in This Episode:

- Creatine Monohydrate (not just for muscle—helps brain recovery too)

- Glutathione (your body’s master detoxifier)

- Lion’s Mane Mushroom (stimulates new brain growth)

- NMN (precursor to NAD for energy and longevity)

- Nitric Oxide Boosters (for blood flow and cognitive support)

- Omega-3s from Algae (anti-inflammatory brain food)

- Honokiol (supports plaque removal from the brain)

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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

🚨 LIMITED-TIME OFFER! 🚨

🔥 Supplement Like an Alpha

Get Funk’s all-in-one testosterone booster Alpha Max Test 3D Plus—now stronger than ever. Stocks are low, so don’t wait.

👉 https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster

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

Your support of the Over 40 Alpha Podcast helps to spread the word and ultimately change the lives of men worldwide over 40, 50, and 60 who struggle with health and fitness.

I want to give a MASSIVE thanks to everyone stepping up and leaving 5-star...

Low energy, stubborn belly fat, weak workouts, poor sleep, no sex drive? That’s not normal. It’s low testosterone, and it’s a silent epidemic affecting millions of men, especially over 40.

In this episode, I’m breaking down the 10 Commandments of Naturally Increasing Testosterone—the exact framework I’ve used to help thousands of men inside the Over 40 Alpha Brotherhood reclaim their strength, their confidence, and their manhood.

We’re not talking about TRT, steroids, or any quick-fix BS. This is all about dialing in your lifestyle, so your body starts producing more testosterone naturally, the way it was always meant to.

I’m going to show you why belly fat is your enemy, how poor sleep crushes your hormones, what kind of training actually boosts your T, and why most guys are unknowingly flooding their bodies with estrogenic toxins. We’ll also talk about porn, alcohol, junk food, and the weak habits that are straight-up sabotaging your masculinity.

These 10 commandments aren’t just tips. They’re non-negotiables. And when you lock them in, you’ll not only increase your testosterone, but you’ll feel more alive, more powerful, and more you than you’ve felt in years.

Let’s get after it.

Timestamps:

01:54 - The real epidemic

06:20 - The Alpha Zone: What optimal testosterone looks like

07:26 - Carl’s transformation story at 47

10:44 - Commandment #1: Thou shalt lift weights (the RIGHT way)

17:20 - Commandment #2: Prioritize deep sleep for testosterone production

23:05 - Commandment #3: Master your nutrition with balanced meals

27:43 - Commandment #4: Eliminate belly fat

31:02 - Commandment #5: Crush chronic stress with proven daily habits

37:11 - Commandment #6: Ditch estrogenic toxins (and reclaim your hormones)

39:12 - Commandment #7: Move daily beyond workouts

40:37 - Commandment #8: Supplement wisely

43:37 - Commandment #9: Fuel the Alpha mindset

46:47 - Commandment #10: Thou shalt reject all low T lifestyle choices

🚨 READY TO LEVEL UP? 🚨

Join the Over 40 Alpha Brotherhood for just $1 and get 30 days of workouts, nutrition plans, recovery protocols, and weekly coaching to jumpstart your testosterone and transform your body.

👉 https://www.over40alpha.com

🚨 LIMITED-TIME OFFER! 🚨

🔥 Supplement Like an Alpha

Get Funk’s all-in-one testosterone booster Alpha Max Test 3D Plus—now stronger than ever. Stocks are low, so don’t wait.

👉 https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster

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

Your support of the Over 40 Alpha Podcast helps to spread the word and ultimately change the lives of men worldwide over 40, 50, and 60 who struggle with health and fitness.

I want to give a MASSIVE thanks to everyone stepping up and leaving 5-star reviews.

Please Review and Share the Podcast Here: