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 reviews.
Please Review and Share the Podcast Here:
Drop that 5-star review.
https://podcasts.apple.com/us/podcast/the-over-40-alpha-podcast/id1446632685
Connect with Funk Roberts:
