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What if I told you that *getting lean after 40 is simpler than you think?* 👀🔥
You’re eating healthy, exercising, and trying to lose that stubborn belly fat, but nothing seems to work.
*What if the problem isn’t how much effort you’re putting in, but WHERE you’re putting it?*
I’ve helped clients like Don reach *7% body fat at 53*, while his wife Kathy went from *140 to 119 pounds*, without extreme dieting or endless cardio.
In this video, I’m breaking down my *ROI Method*, a simple 3-part approach to losing fat and preserving muscle after 40.
🧬 Why fat loss becomes more challenging as you age
💪 The ONE nutrition number that could change your results
🚶♂️ Why more cardio isn’t always the answer
😴 The overlooked habit that could be holding back your progress
🔥 And what to do when your belly fat refuses to budge
*Watch until the end to discover the simple daily system I use to help my clients get leaner, stronger, and healthier after 40!*
👇 *What’s your biggest struggle after 40: belly fat, cravings, exercise, or sleep? Let me know in the comments!*
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The information presented in this video is for educational purposes only. Dr. Mike Diamonds does not claim to diagnose, treat, cure, or prevent any disease. All health-related improvements shown or mentioned are based on individual experiences and should not be interpreted as typical or guaranteed outcomes. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medical treatment.
Any transformations presented in this video represent exceptional results. The average male client who starts with 17%+ body fat and completes our program loses 24lbs during their first 16 weeks. The average female client who starts with 17%+ body fat and completes our program loses 17.5lbs during their first 16 weeks. Results vary based on starting weight, commitment level, and individual circumstances. Individual results may be higher or lower than average.
Changes in health markers, such as blood pressure, blood sugar levels, cholesterol, testosterone levels, and resting heart rate, vary from person to person. These metrics are influenced by factors including genetics, nutrition, exercise adherence, sleep, and stress management.
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I am a personal digital shopper at my local Walmart. I don't need a walking pad. The sales floor is my walking pad. I can hit 10k steps without realising it. It looks like I'm not eating enough protein though.
Many vegetables have more protein per calorie than beef!
On average, beef ranges anywhere from 0.043 grams to 0.171 grams of protein per calorie
Swiss chard contains 0.0947 grams of protein per calorie
Broccoli contains 0.083 grams of protein per calorie
Cauliflower contains 0.0783 grams of protein per calorie
Spirulina has 0.23 grams of protein per calorie
Duckweed provides roughly 0.1 to 0.15 grams of protein per calorie on a dry-weight basis!
To make a complete protein with Swiss chard, you need to pair it with foods that supply the essential amino acids it is lower in—primarily methionine and isoleucine.
• Quinoa
• White Beans or Chickpeas
• Brown Rice or Farro
• Feta or Goat Cheese
Example:
Dressing: Whisk a tablespoon of chia seeds into a lemon-tahini or ginger-soy vinaigrette, let it thicken for 5 minutes, and drizzle it over warm, steamed Swiss chard
Broccoli lacks isoleucine, leucine, and methionine, essential branched-chain amino acids.
Broccoli can be paired with:
• Quinoa
• Chia or Hemp Seeds
• Soy Products (Tofu, Tempeh, or Edamame) (me personally, I don’t eat, “Toad Food”.
To make a complete protein with cauliflower, you need to pair it with foods that supply the specific essential amino acids it lacks—most notably leucine and methionine.
• Quinoa
• Chia or Hemp Seeds
Plant complete proteins that can be paired with other vergetables to make them a complete protein:
• Quinoa
• Edamame
• Buckwheat (it’s not wheat)
• Chick Peas (including Hummus)
• Pistachios
• Chia Seeds
• Rice and Beans
• Hemp seeds
• Nutritional yeast
• Spirulina
• Amaranth
• and more
Hi doctor Michael…my name is uche and I am a Nigerian..
My question is; how can I have shredded abs when I have a lumbar lower pain ..? I can't do sit ups..what kind of exercises can I do which will not cause me any lower back pain
Crazy that i felt stagnant and weighed out about 260g of lean turkey yesterday and today felt so much lighter..scale even moved this protein thing is so strange😅
I make a bowl and i mix the carbs and protein and everything else in my bowl, so i get a bite of everything. Is that fine ?
Trt and GLP1s are almost a necessity above 40. Especially if you have andropause, insulin resistance, metabolic syndrome, and a host of other metabolic issues!
Trt alone got rid of my insulin resistance, metabolic syndrome, and got my triglycerides, ast, alt numbers back to normal. The GLP1s made body recomposition accelerate like I was in my 20s.
Of course if you aren't on point with diet, resistance training, cardio, and sleep your results won't be optimized.
200G at 284 was at 327 in July – Steps averaging 16K a week some weeks closer to 20 some weeks closer 13 – your legs crave the steps it allows you do so much more!
Lift 5 days a week – go to gym 7 days a week
Sleep is constant at a minimum of 7 hours – go to bed at the about the same time every day and then get up at the same time every day
My wife would've wanted this for me to kept our kids. She was always a supporter of my health – although I lost her to RA almost 6 years ago
My score almost every day is 3 – some days steps are lowers then it's a 2 but it's close
Love your stuff Dr. Mike wish I had to money to use your services, but it's hard to pay bills when it's just you and kids and the second income you had has been gone for almost 6 years. Every day you fight for the kids because they are your hope!
It's wild how The Secret Book of Healing by Thomas Grant is not talked about more. It's so powerful.
I am 83kg, 10% body fat and eat 240g of protein a day
Curious question. With the PFC method …. does this mean to eat the Protein portion fully by itself? Before eating the Fiber fully? And then the Carbs? I need more clarification on that
225lbs is my current weight and target, but I'd like to switch 20lbs from fat to muscle. What would you recommend for my diet and calories?
I'm a doctor and The Secret Book of Healing by Thomas Grant is one read I suggest to all my patients. It's so eye opening.
41 years old men 68 kg 168 height 140-150 gr of protein
Down from 88.5kg to 82.5kg in 2.5 months, with body fat moving down from 32% to 27%. I was stuck at around 85 for a while, but thanks to implementing the japanese walking technique you took us through, i was able to flush out and reach that 82.5.
My daily intake is at 1600kcal with 130-160g of protein.
I do strength workout 4 days a week, with walking step target ~10000 met 7 days a week.
I sleep 7-8 hours
My goal is to reach 78kg at 15-18% of body fat%
All i can do to become lean is survive on water…because thats all u can afford…
how is it unfortunate?
Just turned 40. I weigh 248 lbs, 185 lbs lean body mass based on DEXA, 5’ 10”. Should I increase protein from 185 to 250?
Doc, you wrote 15K steps= 500kcal, birmaly you say 10k steps= 500kcal, might need to correct it.
Hi Dr diamond I was doing a lot of high step count before for a few years and my body acclimated I was getting between 10 to 13,000 a day so I finally lowered my baseline down to 7000 for the last 3 months my question for you . is the 15,000 steps daily a non-negotiable?
😊
I was thinking of raising my goal for my steps to be between 12 and 15,000 a day? Well once in awhile having a lower step count.
I'm a very short guy 45 years old high protein 130-150g and cutting out bread pasta and sweets today is my first day. I'm only five two calories down to 2150 I do strength training Monday Wednesday Friday and with one hiit per week. I also am working on not snacking
I plan on doing 1/24 hour fast per week so yeah my main question for you was about the steps ? I really appreciate response and your content.
Hey Doc, what's your take on moringa?
Lol the amount of bots comments saying the same thing
Down to 167 from nearly 200 since February, thanks doc!
Im 162# female 5'5 62yo postmenopausal 115-120g a day i need to try and go higher. I train 3 days a week and 8,000 steps a day for 5 days and 5,000 steps for 2 days trying to lose weight and gsin muscle. Thank you dr. Mike have a good day.
Doctor, if I weigh 80 kg, should I consume at least 160 g of protein? Does this refer to 160 g of high-quality protein—from meat, fish, etc.—or should I also include the protein that comes from carbohydrates and fats?