Blog Post – Sunday July 20th, 2025

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There’s a moment — somewhere in your 40s — where the rules just… change.

You haven’t become a slouch. You’re still training. You still mostly eat well. But suddenly, the weight doesn’t shift like it used to. That “I’ll clean it up for a few weeks and be back to normal” strategy? No longer cutting it.

So what’s going on?

Power Athlete Radio Ep. 803 — Arash Soofiani Says You’re Not Broken… But You Do Need to Wake Up

This post was inspired by Episode 803 of the Power Athlete Radio podcast, featuring Arash Soofiani — former Navy rescue swimmer, elite coach, and founder of AZS Training. It’s a brilliant listen for anyone over 40 who’s frustrated with their body — and looking for real answers.

One of the most important ideas from the conversation?

“It’s not just your training that needs to change — it’s your life.”

Because what used to kind of work in your 20s and 30s now needs precision. Intention. Consistency.

PART 1: What’s Actually Happening After 40?

Let’s break it down — and more importantly, let’s stop blaming age alone. The body is changing, yes. But it’s adaptable — if you understand the landscape.

1.Muscle Mass Begins to Decline (Unless You Fight It)

From around age 35–40, we naturally begin to lose muscle — unless we deliberately push back through resistance training and adequate protein.

This isn’t just about “looking toned.” Muscle is your metabolic engine.
Less muscle = fewer calories burned at rest = more fat gain, especially around the belly.

From the pod: “If you’re losing muscle, you’re slowing down metabolically — and no amount of HIIT is going to save you.”

2. Hormones Shift (and Not Just for Women)

You don’t need to be in full-blown andropause to notice the effects of declining testosterone and growth hormone.

• Recovery gets slower.
• Motivation dips.
• Sleep gets patchy.
• Fat sticks more easily — especially in the midsection.

And here’s the kicker: these hormonal shifts are magnified by stress, poor sleep, and overtraining.

“You’re not low T — you’re just overcooked, under-fed, and sleeping like trash.”

3. You’re Moving Less Than You Think

You’re training, sure. But what about the other 23 hours?

According to Soofiani:

“It’s not that people stop training. It’s that the rest of their day becomes sedentary — and they don’t even notice.”

Think about it:

• Used to be “On the Tools”!  Now?  Desk job?
• Driving kids around?
• Scrolling while “relaxing”?

Step counts plummet, NEAT (non-exercise activity thermogenesis) tanks — and fat loss becomes a much harder game.

4. Stress Is Skyrocketing — and It’s Showing on Your Body

Work, bills, family, aging parents, sleep debt… and then you try to hammer yourself with a 60-minute workout?

That’s a cortisol cocktail. And when cortisol is chronically elevated?

• Your body holds onto fat
• Recovery suffers
• Inflammation rises
• You feel wiped out, not fired up

“If your life stress is at a 9, you don’t need your workout to be a 10.”

PART 2: What Needs to Change (The Power Athlete Take)

The Power Athlete crew doesn’t sugar-coat it — and neither should we. Here’s what they say needs to happen:

You Must Train for Muscle (Not Just Calories)

Swap the bootcamp obsession for strength-based progress.

“Stop trying to out-cardio your age. You don’t need to be sore — you need to be strong.”

You Must Prioritise Protein and Food Quality

A donut and a protein bar both have calories. One fuels you. The other spikes insulin and leaves you hungrier.

Aim for 1.6–2.2g of protein per kg bodyweight, spread across the day.
Most over-40s under-eat protein, then wonder why they’re losing muscle despite training.

You Must Sleep Like It’s Your Job

Arash Soofiani puts it bluntly:

“You want hormone therapy? Go to bed at 9.”

7–9 hours. Dark room. No phone in bed. Magnesium and a wind-down routine. Game-changer.

You Must Recover Harder Than You Train

Walk. Stretch. Breathe. Sauna. Sleep. Repeat.

PART 3: How to Get Back in Control

Here’s what we’re telling our clients at Round 1 Fitness:

Lift 3–4x/week
– Focus on full-body strength: squats, deadlifts, presses, rows.

Walk 8,000–12,000 steps/day
– Best low-stress fat-loss tool on the planet.

Sleep 7–9 hours
– Start by setting an actual bedtime.

Eat protein with every meal
– And make it whole-food based: eggs, meat, fish, dairy, legumes.

Track your intake (briefly)
– Even 5–7 days of food logging can highlight what’s actually happening.

Final Thoughts: You’re Not Broken. You’re Just Not 25.

The rules have changed — but the game isn’t over. In fact, this is the part where you really start playing.

Being strong, lean, and energetic after 40 isn’t about crushing yourself in the gym. It’s about working smarter. Supporting your training with the right food, the right rest, and the right level of intensity.

Ready to Take the First Step?

If you’re tired of spinning your wheels, let’s chat.

At Round 1 Fitness, we help busy adults build strength, boost energy, and lose fat — with programs that are designed for real life (not 25-year-olds on TikTok).

Book your free consultation today:
https://round1fitness.com.au/free-consultation/

We’ll talk goals, training, food — and create a sustainable plan that works for your body, schedule, and stage of life.