6 Steps To Lose Fat If You’re Over 40

6 Steps To Lose Fat If You're Over 40 - Learn how to eat, exercise, and supplement to lose stubborn body fat and turn back the clock. fat-burning, over 40, burn fat, lose weight, how to, easy, bone broth, recipe, fat-burning, fat-burning man, abel james, collagen, anti-aging, age reversing food, nourish, heal your gut, healing, routine, cooking, crockpot, minerals, somatopause, menopause, over the hill, extra fat, body fat, growth hormone, estrogen, testosterone, boost, foods

If you’re over 40, you might notice that battling the bulge isn’t quite as simple as it used to be. In this post, you’ll learn how to eat, exercise, and supplement to lose stubborn body fat and turn back the clock.

Do you have a flabby “dad bod”? (It’s all the rage these days.)  Or maybe you’re getting an extra curve where you don’t want one?  You could be working out and eating the same way you did when you were 25, but suddenly you’re unable to burn body fat.

Don’t beat yourself up—it has nothing to do with willpower and everything to do with a phase of your life known as somatopause.

Somatopause usually begins somewhere around the age of thirty, and it just means that your body has slowed the production of growth hormone. A lower level of growth hormone levels means reduced body mass and bone mineral density and an increase in body fat, especially in the belly.

Here are a 6 simple steps to help you lose fat over 40.


Homemade Bone broth is one of the most powerful superfoods on the planet, especially if you’re over 40. You make bone broth by simmering the bones of a pasture-raised animal for 10 – 24 hours in a slow-cooker, or 24-48 hours for beef.  This low, slow cooking draws out the collagen, marrow, and other healing elements from the bones, including amino acids, minerals, glycine, and gelatin—which helps heal the gut and reduce inflammation.

The collagen from the bone broth is especially important, as it keeps skin elastic and youthful and is an integral component of ligaments, cartilage, tendons and bones.  Adding collagen to your diet will help you heal after a big workout and keep your joints lubricated and your body feeling energized.

How to Make Easy Bone Broth Recipe, fat-burning, collagen, anti-aging, age reversing food, nourish, heal your gut, healing, routine, cooking, crockpot, minerals,

To make bone broth: Place about two pounds of bones from a pasture-raised animal (chicken carcass, beef marrow bones, goat bones, etc.) in the bottom of a slow-cooker with a splash (about a tablespoon) of vinegar, and simmer on low for 10 – 24 hours.

For an easy soup, add a quartered onion, 3 celery stalks, salt and pepper.

Drink 1 – 2 cups of bone broth a day. This will bring you back to life.

If you don’t drink bone broth, you can find a good collagen supplement by talking to a knowledgeable sales clerk at your local health food store. You can also order collagen online from Designs for Health or Bulletproof. Choose a whole food supplement from organic, grass-fed animals.


Men and women are different—chemically speaking. Because of this, men and women often need to boost either their testosterone, estrogen, or progesterone when production starts to slow down in order to keep muscle and lose fat.

These foods will help turn back the clock.

Testosterone-Boosting Food for Men

How can you tell if your love-handles and lethargy are due to low levels of testosterone? Check for these signs:

  • Low libido
  • Fat gain
  • Memory loss
  • Irritability
  • Depression
  • Erectile dysfunction
  • Decreased muscle mass
  • Low energy
  • Moodiness
  • Low sperm count

If any of these describe you… and you want to take off some weight and start looking like the gladiator that you are, it’s time to start eating real Man-Food—the kind of foods that boost testosterone production to help you shed fat and sculpt those abs.

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Here are a few of the foods that will give you a testosterone boost:

For a complete list, plus a daily menu of Manly Muscle-Building Fat-Shedding Food, check out this blog post now! Cooking is one of the manliest things you can do.

Estrogen-Boosting Foods for Women

Not all women need to boost their estrogen, especially those at a high risk for breast cancer. However, women do begin to lose estrogen after menopause, which causes weight gain and muscle loss as well as bone fragility and sometimes joint pain.

When your estrogen production starts to slow down, your body counteracts by trying to hold on to as much of its existing estrogen as possible—which means holding on to the fat that contains it. Yes, estrogen is stored in fat cells.

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Adding some foods that naturally boost estrogen can help you regain your muscular, lean build without using hormone replacements. Try adding a few of the following into your healthy diet:

  • Flax, sesame, and sunflower seeds
  • Cashews
  • Curly Kale
  • Broccoli
  • Apricots
  • Green cabbage
  • Strawberries and blueberries

For a complete list and full article about adding phytoestrogens to your diet, PLUS the recipe for this delicious Estro-Boost Shake (above), click right here.


The Wild Diet focuses on whole foods: healthy fat-burning fats; organic vegetables; pasture-raised meats, poultry, and wild-caught fish; pasture-raised eggs and grass-fed dairy. I also find it beneficial to add in clean carbs like sweet potato and wild rice 1-2 times per week in the evening. People who are especially active, those who have a super-high metabolism, and some women do well adding clean carbs more often.

Here’s a basic list of what to eat to burn fat, look amazing, and feel young when you’ve reached forty and beyond:

Healthy Fats  

Contrary to what mainstream nutrition guidelines might tell you, healthy fats are good for you. They help you burn fat and are a necessary component of a healthy diet. These fats include:

  • Butter from grass-fed cows
  • Lard and tallow from pasture-raised animals
  • Fatty meat from pasture-raised animals
  • Coconut oil, coconut butter, and full-fat unsweetened coconut milk
  • Avocado and avocado oil
  • Olive oil
  • Organic soaked and dehydrated nuts and seeds, nut oil, and nut butters


You need to get enough protein, but a lot of low-carb diets overdo it. You should be eating far more leafy green and fresh veggies than you do meat. Get your meat from grass-fed or free-range animals whenever possible.

Protein sources can include:

  • Grass-fed beef, bison, and buffalo
  • Pasture-raised poultry, pork and eggs
  • Wild-caught seafood
  • Grass-fed, fermented dairy, like cheese, kefir, cottage cheese, and yogurt

Vegetables and Fruits  

Eat as many raw vegetables as you like—especially leafy greens. Throw them in an omelet, blend them into a green smoothie with some stevia and ice, make a huge salad with a drizzle of oil and lemon, or simply snack on some raw celery sticks. You should be eating 5 – 7 servings of veggies a day, and you can cram a lot of those into one big smoothie or salad.

SIMPLE GREEN SMOOTHIE RECIPE:  Blender full of greens (kale, spinach, lettuce, chard), 1 cucumber, 1 carrot, 2 tablespoons olive oil, 1/4 cup full-fat unsweetened canned coconut milk, dash pure green stevia leaf to taste, purified water and ice. Blend.

As for fruit, take it easy. Fruit can pack in a lot of sugar. If fat-loss is your goal, stick primarily to lower-sugar choices like a serving or two of fresh berries or half a green apple. Avoid tropical fruits which are typically high in sugar.


Drink a lot of pure, filtered water. More often than not, if you feel hungry you’re probably just thirsty. Drink a big glass of filtered water right when you wake in the morning, and drink a glass about 30 minutes before each snack or meal. Try adding a slice of organic lemon to your water for a refreshing beverage that will help cut cravings. Water helps the digestion process, makes you feel fuller, and you function better all-around when you’re hydrated.


Contrary to popular belief, fat doesn’t make you fat.

The wrong kind of fat makes you fat… so do refined foods, processed sugar, wheat (and most grains), and artificial sweeteners (pg. 37, The Wild Diet). These foods cause low-grade inflammation in the body, leaky gut, and craving cycles that lead to fat storage and a whole host of health issues.

Here is a list of foods to stay away from if you’re trying to lose weight:

  • Prepackaged processed foods
  • Wheat/gluten (including breads, pasta, crackers)
  • Corn in any form
  • White potatoes
  • Refined white sugar (including brown sugar, sugar syrup, cane sugar)
  • White rice/white rice flour
  • Refined grain oils (corn oil, safflower oil, canola oil, etc.)
  • Artificial sweeteners (blue, yellow, and pink packets)
  • Soda or sports drinks of any kind
  • Agave Syrup
  • High sugar fruits like melon, plums, bananas, grapes, oranges (occasional treat)

If you stick to the outside of the grocery store, avoiding the middle aisles except to grab some olive oil, your healthy fat-burning grocery trips will be a snap!


One of the best-kept secrets to losing weight during somatopause, or even after menopause, is ketogenic fasting. This does not mean “starve yourself.” Ketogenic fasting is a way of timing your meals to optimize your fat-burning hormones, reduce inflammation, and regulate insulin and blood sugar throughout the day.

Your eating pattern on the first day might look something like this:

7:00AM: Organic coffee with coconut oil, grass-fed heavy cream, butter, full-fat coconut milk, or MCT Oil. Or if you don’t drink coffee, try blending some fat in your tea or have a cup of bone broth. You can even blend some avocado oil in water with a greens powder.

11:00AM: Giant salad with fresh organic greens, sprouts, nuts/seeds, cherry tomatoes, cucumber, and feta cheese drizzled with olive oil. Or if you’re short on time, whip up a green smoothie blended up with organic veggies like broccoli, celery, spinach, cucumber, fresh mint leaves, olive oil, soaked chia seeds, purified water, and a dash of stevia.

1:00PM: Scrambled eggs with onion, kale, and hot sauce, or if you’re not that hungry, snack on some nuts or carrot sticks.

6:00PM: Feast of meats and veggies and a Wild dessert. This could be a big juicy grass-fed burger on top of a thick slice of tomato and greens, piled high with grilled onions, melted cheese, bacon, mustard, hot sauce and a pickle. Or try whole chicken legs with roasted veggies, salmon and asparagus, or sauteed shrimp over zucchini noodles.

By starting your day with a little bit of healthy fat like cream, butter, or coconut oil, you give your brain and body some fuel without spiking glucose.

On the second day of intermittent fasting, try pushing that first snack back 30 minutes—so, in this case, to 11:30am.  Continue to push it back until you end up with a fasting period of at least 16 hours.

No meals for 16 hours!?!   It’s not as bad as you think.  You’re asleep for most of that time.

Let’s say you finish your evening feast and dessert by 8:00pm.  If you eat nothing else but water, coffee or tea, or maybe a fatty coffee (mentioned above) until 12:00pm the following day, you’ve fasted for 16 hours!

If you make that 1:00pm snack or meal a very low-carb one, like a green smoothie packed with vegetables or a light green salad with olive oil and lemon, you can essentially extend that fasting period until dinner.

How does ketogenic fasting help burn fat?

Your body usually uses glucose (sugar) for energy.  But once you begin regularly fasting, it will switch to burning ketones—otherwise known as your fat stores.  You want your body burning fat for energy. Fasting stimulates the release of human growth hormone (HGH), which is essential for making you look and feel young again.

Don’t make yourself miserable while transitioning to fasting. If you’re hungry, grab something to eat—just make sure it’s a low-carb veggie (like cucumber, celery, or leafy greens) or a healthy fat (like avocado, coconut oil, eggs, or raw nuts). Then you can look forward to a hearty meal in the evening.

If you practice ketogenic fasting just three times a week, you should see a marked change in your body. You’ll gain muscle mass and lose fat simply by stimulating the production of HGH and switching from burning glucose to ketones.  You may even experience sharper memory, better mental clarity, and more energy throughout the week.

While intermittent fasting can be one of the most powerful tools in your arsenal, it’s not for everyone. If you’re diabetic, have a history of eating disorders, or if you’re pregnant or nursing fasting isn’t advised. Some women also experience mood swings and disrupted sleep when fasting.

But here’s the good news, even if fasting isn’t for you, weight loss after 40 is still possible simply by eating fat-burning foods and avoiding the wrong kinds of food that store fat.


Ready for some great news?  Your body doesn’t require hours on the treadmill or exhausting long workouts of any kind.  The best way for you to achieve rapid weight-loss and impressive body-sculpting only takes a few minutes a day!

Strength Training to Build Muscle

If you want strong bones, a youthful metabolism, and vitality into your golden years, strength training is a must.

Your body needs to be constantly challenged in order to become stronger and leaner. Click To Tweet

If you’re doing the same walk every day, or the same elliptical workout, you’re likely getting good cardio but at some point you adapt—so you’re not sculpting your body or losing any more weight.

This can be as simple as doing swings with the kettlebell a few days a week.  Start by warming up with a minute of jumping jacks or jogging. Then, do a minute of push-ups or squats. Move on to your kettlebell swings, squats with weight, or lunges with weights. You could take it a step further with some gym equipment at this point, like bench presses and deadlifts. Just make sure you focus on starting small with correct form–avoiding injury and consistency are keys to success.

The Wild Workout – Interval Training to Lose Fat

If you want to lose fat and you’re in decent shape, interval training is as good as it gets. Try a Wild 7 Workout

Here’s how to rock a Wild Workout: Warm up with light cardio, mobility, and dynamic stretching (at least 60 seconds).  Work out and get your blood pumping for 20 seconds, followed by 10 seconds of rest.  Repeat 10 times for a total of 5 minutes. You can do simple exercises like jumping rope or pedaling as hard as you can on a stationary bike. If you’re more athletic, try burpees or hill-sprints.  Do whatever full-body movement is best for you—but do it as hard as you can and don’t forget the 10 second rests (hint: if you’re doing it right, you definitely won’t forget to rest between sets!). 

Cool down with a 60 seconds of light cardio, mobility, or dynamic stretching.

But if that sounds too intense for you, don’t worry about results-oriented exercise. Just move your body every day (walk the dog or run around with your kids—whatever makes you happy), get out in the sun, do ONE strength workout a week and ONE interval workout a week, and rest one day a week.

For step-by-step details on The Wild Workout, check out Part III of The Wild Diet.

You can look amazing and feel great at any age. With some simple diet changes and effective workouts, you’re going to rock it at 30, 40, and 70!

Want more step-by-step strategies to burn fat over 40? Join our premium online coaching community, The Fat-Burning Tribe. (It’s just $1 for your first month for a limited time – sweet!)

And if you want to stay up-to-date and get kick-butt posts like this delivered straight to your inbox, click on the button below and get a free ebook to help you get started right away.


Discover how to drop fat with chocolate, bacon, and cheesecake. Plus: learn the 3 worst foods you should NEVER eat and the 7 best exercises for rapid fat loss. Click below to to claim your FREE gift ($17 value)!

Are you over 40? What do you do to burn fat? Leave a comment below!

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  1. Able, I’ve looked at the Keto Calculator and it says I need 100 g protein, 200 g fat for about 2000 calorie’s How do I eat 200 g of fat everyday? How many calorie’s do you eat everyday?

  2. Hi Abel,

    Been following you for a little while now. Love, love, love all your content. I’m 61, will turn 62 next May. I’ve lost 80 lbs. so far and needed to ratchet it up a notch to keep going towards my goal of 130 lbs. after plateauing. I decided my walks were no longer effective enough exercise, running or sprinting is difficult/painful because of a high school football knee injury many years ago that I re-aggravated playing tennis a few years later. I decided to try to create a HIIT routine based on basic calisthenics, kettle swings, jumping jacks, push-ups, crunches, deep knee squats holding 10lb dumbbells. I’ve found that jumping jacks and push-ups in same routine makes an arthritic shoulder ache so I need to eliminate one of them and I believe the squats are what are causing my bad knee to ache badly later on in the day. Any advice for gentlemen of a certain age with joint issues who wish to challenge themselves athletically? Thanks for you’ve done for me so far and continue to do.

    • Hi Fred,
      Are you getting bone broth into your daily habits? The collagen can help enormously with inflammation and soothing achy joints. As you’ll see in an upcoming show, getting in vitamin C to your daily habits can also hep with recovery.

      But more than anything, it might be worth getting with a trainer to make sure that your form is in good order. If you have a history of injury, you’ll want to avoid any compensation in your movements which can cause problems… Congrats on losing 80 lbs. and let us know how else we can help!

      • Thanks for the response, Abel! I do consume homemade bone broth, but until recently it wasn’t on a daily basis. I would make it and use it up, then maybe wait a week or two before making the next batch. Now I’m making it every few days so I always have it on hand and drink some everyday or make a soup with it that I have a bowl or two of everyday. Probably too soon to realize the full benefits yet. I do use bulletproof collagen in my smoothies also, although I will probably be switching to Dr. Axe’s collagen powder for reasons I won’t go into here.

        Your thoughts about finding a trainer actually echoes what I had started thinking. I only hesitate because of my work schedule. I put in 75 hours last week, which although a little heavier than usual, isn’t unheard of. Although never legally married, I consider myself a widower and as a single guy I do all the cooking, cleaning, shopping, laundry etc. Plus I have two dogs that require my attention daily. So I’ve become a lot more of a homebody than I ever thought I would. The nearest reputable gym that I know of is about a 30 minute drive from my home, I just can’t commit to a 2 hour time requirement so I’ve been doing the best I can at home. I am thinking about doing a 1 month membership though, just to get the proper mentoring and training but just keep putting it off. Perhaps this winter when there is less outside work that needs done and I have a little more time on my hands. Thanks again for your response and advice.

        • Hi Fred, I hear you. Yes, you probably only need a few sessions to tune up your form. As a substitute, you can also set up your smart phone or webcam to record your movements during your workout. You’ll most likely be able to see your compensations, then make adjustments to keep your form honest. 🙂

  3. Hi Abel,
    Thank you for your brilliant post. I’m now 40 and have been fasting almost everyday for 2 years. It worked wonders in the early days and like everything, I feel that my body adapted to it and I seem to now not get as much out of it. I’m thinking I should be mixing it up a little and confusing my body as to when the fasting will happen. Am I correct in thinking that? Or do you think fasting is a good daily lifestyle habit?
    The thought of eating breakfast now is not so appealing
    Thanks again!

    • Hi Carl, thanks for the kind words!

      Yes – cycling fasting is a great way to keep your metabolism revved up. If you feel like you need a re-feed (as I do about once a week), don’t be afraid of enjoying a big ol’ feast.

      As always, listen to your body!

  4. Thank you Abel.

    I am 40 and 10-15lbs overweight. I can’t shift it. I lost 80lbs by juicing regularly. I switched to plant based following Dr McDougall. It’s very starch based. I have not put weight on but not lost any either. :-(. My energy levels have been very low though.

    I guess I am just terrified of eating ‘fat’. Starting strength training this week on top of my 3-4 weekly runs. (I do those mainly to clear my head than lose weight.).

    how can I get over that fear that meat is bad for me as are fats?

    • Hi Andrew, good question. You’re not alone – a lot of people hesitate to eat fat at the beginning.

      Start slowly – go for coconut, avocados, nut butters, olive oil, and other plant-based options if you’re not ready to hit the grass-fed beef. Cutting out the extra starches at the same time should help you drop those last 10-15 pounds. And keep eating those veggies! 🙂

    • Hi, Andrew! I was a vegan for ten years before I started eating meat again recently due to low energy and a few health issues. I started with bone broths and putting those in my beans (that I was soaking, sprouting and 2x boiling). Then I moved to eggs. I also found a good source for raw milk and made my own kefir. My body loved all of these things and my energy SKY ROCKETED. Transitioning into eating meat was next. If you get a chance check out Kale and Coffee. It will help.

  5. Abel

    New to your platform and love your stuff. Interested in making bone broth. Is there a simple way to get the bones? Not familiar with the “Bones” section of your local supermarket and not sure what to buy that will also get me a sufficient amount of the bone leftover.


    • Hi Scott,
      Great question. We almost always get our grass-fed bones from the farmer’s market. We traveled around the country living out of an RV for the past year, and have been able to find great pastured beef bones at farmer’s markets just about everywhere we go. To make it easier, though, when you find a good source, stock up on the marrow bones and freeze them for later.

      To be honest, many farmers will sell the best marrow bones as “dog bones.” Our pup gets a few, but we tend to keep them for ourselves since the marrow is so dang good. And since there isn’t a huge demand for marrow bones, often times you can get them for $1-3 bucks a pound!

      Some markets will also have bones, but they don’t always have grass-fed. Just go to the meat counter and ask what they’ve got.

      But if you want to start simply, you can also just start with the leftover carcass from a roast chicken or any other chicken bones from your meals. Other great things to throw in a broth include turkey backs, chicken backs, chicken legs, etc.

      Once you experience how a real broth makes you feel, there’s no turning back!

  6. I am 51 years old and I’ve been following you for about four years. I have lost 25 pounds, and physically I look great. I eat mostly grass fed beef organic chicken and vegetables. I am gluten-free except I do drink some beers from time to time and eat some pub food about once a week. I do an intense free weight workout about 10 minutes four times a week. I am a UPS driver and move constantly for about 9 to 10 hours a day.
    My problem is I have been that this wait for about three years and I just can’t seem to get rid of some back fat. I have the start of a nice six pack but can’t get rid of the excess skin around my stomach. Is there anything I can do about it?
    Thank you for all your help .

  7. Hi Abel and Alyson,

    Thanks for such a meaty post. I wonder about the step of roasting the bones first in making broth. I think it must be to make them taste better and perhaps to

    I wanted also to recommend an excellent home program of exercise which I was doing before a collision with a deer 2.5 months ago. It’s Metabolic Aftershock. At 70 it’s helped me to build my upper body strength, to tone in so many ways and it lasts just 15 minutes every other day; my kind of workout.

    I love your wild books and recipes. How about some on soups and other easy meals?

    • Thanks Riesah, we’ll make some more soups and recipes soon! And don’t forget to check out the Wild Diet Cooking class if you’re looking for some of our recipes cooked real-time: http://fatburningman.com/cooking/

      Yes, roasting the bones can give a more substantial flavor to broth for sure. It’s all about experimenting to see what you like best. 🙂

  8. Bill Montgomery says:

    It is great that you actually answer these posts. Other sites don’t.

    I am 70 and I am trying to learn as much as possible about diet. Right now I am sort of Paleo, sort of Bulletproof and sort of Nutritional Ketosis. Actually I am reading Jimmy’s book “Keto Clarity,” but as of now I think it is too much fuss (checking blood sugar all the time) to get fat adapted. I eat turkey every day because I can buy gluten free slices (.30 pound slices) cooked and can just wrap them up and pack them for lunch. Do you have any substitute for that for variety that is just as fast? Something precooked. The other question has to do with 16-18 hour fasts. I usually do them for a couple days every other week and typically lose a pound a day. Do you really think someone can get into Ketosis that fast and I imagine that after I eat my turkey I am right out of it.?

    Exercise! I have some injuries (knees, torn quad tendons, torn rotator cuffs in both shoulders, etc). So I don’t do Crossfit. I think it would mess me up. I have just started to do back squats again with very light weight. I do front squats with Kettlebells too (15 reps, 6 sets). Can’t really do dead lifts yet (have 3 herniated disks in my back). I do moderate cardio on the Stairmaster every day and then climb mountains every weekend with 20-25 pounds on my back (for 7 months a year). With my current diet I am losing more muscle than I am fat. Say 1 pound of muscle and .1 pound of fat every week. How can I reduce the muscle loss? No cardio? Do the interval training instead? My plan is to get down to 150 lb (I am 5’8″) and then start taking 5 grams of creatine a day and start building back the muscle.

    Thanks in advance for the help.


    • Hi Bill, jerky and any leftover meat will work well for lunch. Hardboiled eggs are super-convenient, too. If you’re looking to bump up calories, try an avocado with salt! How do you know you’re losing muscle vs. fat?

      • Bill Montgomery says:

        Well, I have one of those Aria Fitbit scales that measures body fat and then I can track my lean mass from week to week on the Ftbit dashboard. I don’t think it is that accurate. I am having a Hydrostatic test on Saturday. A guy comes around the gym in a big truck with a tank of water in it. I call it the Fat Wagon. Lots of folks don’t want to go near it. They don’t want to know the truth. 🙂

        Jerky is a good idea. I eat eggs for breakfast and on 18 hour fast days I eat a whole Avacado as soon as the 18 hours are up. I can’t do the carb back loading. I have to work out early in the morning or some would say night (2:30AM I am in the gym). I go to bed at 6:30 PM if I can). So I eat a sweet potato and a couple eggs in the AM, but when I am fasting I just have Bulletproof Coffee. I do a very l easy slow cardio on fast days.


  9. 63 and still have abs. I tweaked my diet and exercise with the “Primal Blueprint” when it first came out, but it seems my beautiful wife and I have been eating the “Perfect Health Diet” for quite some time and didn’t have to remove much of note to do Kresser’s 30 day reset… except for ‘white’ potatoes, my go to safe starch. I seem to have been eating a 60% fat diet for years. I step on the scales daily to make sure I keep my 65 kgs… easy to lose at my age.

    I’m keen to sign up for (my first) 1/2 marathon, a trail run with a lot of elevation gain and loss, end of October.

    Love the podcast.

  10. Hi. A bit late to the comments here but hopefully it gets through. Able I have a question regarding the bone broth. The grass-fed beef bones I got from the butcher were quite fatty. Should I really consume it all or should I be skimming some off when the broth cools?

    • Great question, Dave. Go ahead and let it cool and separate the fat off – the leftover fat is GREAT for cooking. We also use it to bump up the calories in our dog food since there’s often so much of it. 🙂

  11. Just finished my first pot of beef bone broth.

    Question – how do you drink it?

    Mine is chunkier than I though it would be, due to the marrow. Do you drink it hot/warm or cold? Do you blend it?

    What say you?


    • Hi Simon, great question. I like drinking it hot with a bit of sea salt, garlic, and maybe some rice crackers over the top. It’s an old-fashioned, delicious soup. You can also use it to stir fry greens – it’ll give almost any dish a wonderful savory flavor.

  12. Hi Abel,
    Been on paleo since 2010 and enjoying your podcast since way back. Great job your doing for mankind ?. Anyway just wondering if you ever interviewed Dr. Joseph Mercola and Dr. Rhonda Patrick already? Hope you get them on your show as well. More power to you Abel. Cheers. ?☕️

  13. Hi Abel! I recently heard you on another podcast (with Jonathan Levi) and was very interested in your outlook on food/diet. I really love this article and have started listening to your podcast since this past Wednesday. I have to say, I’m hooked! I am Chinese and my parents always made bone broth (at least once a week) and I have to say that I miss it. I grew up eating whole foods (while I was still living at home w/ the parents), but was born in the good ol’ USA. The year I moved away for college, was the death of me when it came to my health. I’m glad to say that I have turned my eating habits around and reading this article makes me want to make some good ol’ bone broth. I will just need to find some good grass fed, grain free meat! Keep up the great work and I will no doubt listen to all of your shows. The info. just makes sense! And by the way, I could never give up dairy…most asians don’t eat it, but I can’t get enough of it!


  14. Hi Abel,
    I am just now learning about your site, book, and interesting information and I hope I am not too late! I am a 60+ gal, post menopausal with about 100 lbs to lose. My knees are giving me pain but more importantly, I am afraid my job performance is not as good as it should be.
    Your plan seems to be more for younger folks. Do you Have positive results in women of my age? Also, is your plan travel-friendly as I travel quite a bit for work both by car and plane.
    Obviously I have let myself get into a bad state and really need a plan that produces results. I would appreciate any help you can provide. Many thanks, Ally

  15. Able,

    Love your show. I’m currently 325lb 6 4″ and have gluten sensitivity. I have done low carb/ paleo on and off for years but my biggest struggle is sugar/carb withdrawals . I really need to lose the Fat but the craving are killing me bro. Any suggestions ??

  16. Abel,
    Really enjoying the podcast. I started intermittent fasting with bulletproof coffee and it’s great. My question is around working out in the morning. I typically do Crossfit at 6 am. What should I eat before and after if I want to fast? Thanks, Matt

  17. Fred Cannon – you may want to check your form while doing squats. If your knees are going past your toes, you are putting a load on your knees that they’re not meant to bear in that position, and will cause knee problems. Try using a mirror and focus on pushing your butt back and down. This will keep your knees behind your toes, and prevent you from going past 45 degrees.

  18. Hi Abel,

    What is the best time of the day to do the 7 minute workout to optimize the HGH production? What about on days that you are doing the fasting with the fatty coffee in the morning – is it better to workout before or after consuming it or wait until the afternoon after you have had your first light meal?

  19. Somatopause – I didn’t know something like this existed. Now I know, thanks Abel!

    I plan to stay strong to the end (as one of my favorite fitness authors writes it), so I will be perusing your tips to keep healthy.

  20. Thanks for this great article, i use the adonis index works amazing also for posture and more, i needed a diet i got one now keto and intermittent fasting will try this, might carb up every 3 days because i do feel awful if i go full keto. Did atkins in 1998 for 3 months and i did not feel good during that time, great to cut sugar cravings, got at least 30 to lose i will be 44 in June.

  21. John Davies says:

    I have joined a gym 4 months ago. I find that my shoulder joints are giving me a lot of pain, even when I’m trying to sleep.
    Is there any special food or supplements I can take to reduce the shoulder pain. I’ll be 72 in 5 weeks.

  22. I’ve heard that the older you get that it’s harder to lose fat. It seems I’ve heard right. If you aren’t able to follow these six steps then it may be a good idea to talk to a professional about possible fat removal procedures.

  23. Hi Abel,

    I’ve had a notion drilled in my head that breakfast is the most important meal of the day, and that one of the most important things to do to lose weight is eat a big breakfast, smaller lunch, and even smaller dinner. When you talk about ketogenic fasting, you say to eat dinner at 8:00pm and not eat the next meal until 12:00pm then next day. Is it really okay to skip breakfast?

    Thanks so much for the tips!

  24. Hi
    I have lost lots of weight but cant shift the reminder of my old beer gut , I want to loose around 10cm from my waist , will the ketogenic diet and fasting make this happen quickly ? I am wanting to drop some cm`s from my waist real fast …… I normmaly get very grumpy not eating so fasting might be a challenge ;0 I get up very early and start work at 6am and go to bed around 830pm so would it stick to the times above or change ? Any tips would be magic thanks heaps

  25. It has to be admitted that old peple are pretty hard getting rid of fat compared to the young. But I will tell my mom to try estrogen diet to see if this really brings good results because she tried many ways to loose her weight.

  26. Reaching the old age of youth at 40, it is difficult to return your body health condition like when you are in 20’s or 30’s. It is important upon reaching the age of 40, you have already cultivated how to live life a healthy and fit one.

  27. Hi, this is great advice. I am already slow cooking a pan of bones to make broth. Eating healthy can be so good:)
    One thing that I have experienced and is also generally accepted is the benefit of good sleep. Or more the negative effect of not sleeping enough. Growth hormone is primarily released during sleep (deep if I remember correctly). Not sleeping enough or too light (due to stress) means less or no hormone is released. So even if you do everything right, but not sleep enough, you will still have problems with losing weight (or gaining muscle)

  28. Being 49 your body just seems to slow down a bit even when you are very fit. I have been using the Dr Max Powers Testosterone Booster to give me that edge – More energy and stamina is back so pleased. No side effects at all,started to feel effects on day two waking up with plenty of energy and ready for another busy day

  29. I guess we have to start early in trying to lose fat. Some fats are not easy to lose especially belly fats. I’m on my 30s and I’m planning to lose weight. These steps will be kept in mind. Thanks.

  30. I was a vegan for ten years before I started eating meat again recently due to low energy and a few health issues. I started with bone broths and putting those in my beans (that I was soaking, sprouting and 2x boiling). Then I moved to eggs. I also found a good source for raw milk and made my own kefir. My body loved all of these things and my energy

  31. Well, I’m tired, and tired of looking in the mirror wondering where my bod went? When I hit 19, I went active military from 87′ to 95’… Army SFOD then USMC 4 yrs reserve. I ran 5 miles 5x wk, did 80 push ups, 69 sit ups, 25 pull ups, <<< all in the military's required 2 minutes, followed by cool-down stretching, etc. 6'1" & 172 lbs… Lean and Mean as we said. I never smoked either. So, five years after leaving the service and ending up with a job that was lucrative, it was very, very low from a physical standpoint. I gradually was down to 2.5 miles a day x5 a wk, then just walking at work and that was all my physical activity. No more push ups, sit ups, pull ups, nothing. My energy dropped off a cliff. Fast forward to 2005. I went from 5-6 glasses of red wine a week, to 3 beers a day x5 a wk, don't eat well, no energy and have a aweful beer belly (looks like I'm pregnant), my arms and legs are thin, and my 30" waist in 2002 is now 36" , I'm 210 lbs, my belly/midsection use to be 28" in 1998, now it's 55" measuring around belly area, blood pressure is up, etc…. Sadly, my newer friends from 2000 to current are similar in shape. They all say: your 48, getting a belly is a part of life, just live with it… You'll never get back in any kind of shape… Well that last remark lit the proverbial, motivational fire under my back side, but I still just don't have the drive. The discipline is there. I need to start out slowly so as to not hurt thy self. Tried push ups and could ONLY do one!!!! I'm 40 lbs heavier now too don't forget. Sit ups?….. one…. Running: one block…. Never had a 6 pack, as those are genetic, maybe a 2 or 3 pack. I need to help myself before it causes health issues I'll regret. Lastly, Doc says to start slowly. He was Air Force and he recommended the pre-basic training physical prep program to slowly get a good routine going again, but I need a "beer belly gone in 30 days" kind of drop first off. I've heard lemon juice, lemon rind and garlic in 50% water, 50% juice, might help along with broccoli, celery, asparagus and salmon jerky, and cut out the BEER, go back to a glass of red wine every other day. He said red wine and 70% or higher pure dark chocolate are good for lowering blood pressure too. Thanks.

    Note: A English relative and Dr said to have my Testosterone checked. It never occurred to me to do that. He said getting that boosted would be like taking steroids and renew my motivation and energy to 25-30 yr old levels. So that's first, and cut out the beer ;)…. Oh, Doc said Coconut oil has been found to be bad, loaded with bad fats, the kind that raise the bad cholesterol, LDL. So that's out. Any other direction or guidance would be appreciated. Like healthy cooking/eating, getting some pork and fish in there, etc.

    Sorry about the book :/

    Thank you.

    All the best

  32. Abel,

    I eat mostly whole30 (I have 8 ounces of red wine at night). I am 42 year old mother (20 month old and 7 year old) I am having the hardest time losing my BELLY. I was exercising 3 times a week at the gym with circuit training, but my knees are bad so I had to modify all the exercises. Anyway, I just bought book and I am hoping this will help. I have a bad dairy allergy so will need to omit the butter and dairy. Any other advice or help would be greatly appreciated. I hate being a fat mom.

  33. This is the single most beneficial article I have ever encountered in my searches for the past few years to be honest – following this to a T and have lost 13lbs in 3 weeks – feel great. This is better than anything I have tried in the past. I will say I am doing the ketogenic fasting daily, on the 8/16 schedule. After the first week, I don’t even feel hungry anymore during the fast – I set myself for no eats from 8pm – Noon, but now go until 1-2pm before I start up again, still shut down at 8pm regardless. I have been kayaking, working out, and no loss in strength/stamina – much the opposite. Feel great, solid mental state – good stuff here. Been sharing it with friends.

  34. I’m 47 years old, 5’6 and weigh 245 lbs at my last physical a week ago. I am completely disgusted with myself and how I look. Today, I took pictures of myself in a full length mirror wearing my underwear only, printed off the copies and put them on a bulletin board staring at me every morning when I get up and sit at my desk. It’s my wall of shame. My target weight is 165 and my goal is to reach that weight exactly one year from today. I will need all the help I can get. I have a bad ankle that keeps me from getting out and doing all the things I love to do. I’m meeting with an Orthopedic Dr. at the end of this month to see about getting it rehabbed enough so I can be more active with it. My plan now is to dust off my mountain bike and get some riding in as well as blowing off the dust of an old Total Gym that has been a great clothes rack for years. Any suggestions as far as diet and exercise would be awesome. I have high cholesterol, 273 overall, but the Dr. is wanting me to diet and exercise to control rather than prescribe drugs. My blood sugars are 5.8, pre-diabetes. My blood pressure is 132 over 72. I battle with food addiction. I’m addicted to carbs and sugars. Sweets, chips, breads and nuts are my devil. I was taught to clean my plate when I was young but that has manifested into cleaning the pots everything was cooked in too. I eat until I’m stuffed. I’ve tried every diet known to man but have not been able to stay on them. I’ve battled and beat every addiction and bad habit I’ve ever had but for some reason I can’t get beyond the food addiction and bad eating habits. I need help.

  35. I am 45 and i am on this right now, i had to tweek the diet a bit, because when you reach ketosis i usually felt really bad, but now adjusted fat more fat intake, calories eat more, cut out carbs, and spinash, kale, bok choi, broccoli creme, i reach ketosis today and i felt great trained hard and it was amazing. Can’t wait to see how things go in 6 months.

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