Episode 169 - The Power of 10,000 Steps Per Day: The Key to Fat Loss & Optimal Health for Men Over 40

The Over 40 Alpha Podcast

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 ​

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Join now for just $1 and get 30 days of workouts, meal plans, recovery protocols, and weekly coaching calls with me.

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Connect with Funk Roberts:

• Website - https://www.over40alpha.com/
• Instagram - https://www.instagram.com/funkrobertsfitness
• Facebook - https://www.facebook.com/funkrobertsfitness
• Funk’s book ‘Nutrition for Men Over 40’ - www.over40meals.com