Show Notes
If you're a man over 40 thinking about jumping on TRT (Testosterone Replacement Therapy), STOP and listen to this first. In this deep-dive solo episode, Jay breaks down the essential habits, protocols, and mindset shifts you must implement before even considering TRT. He exposes the billion-pound TRT industry, explains why it’s a lifelong commitment, and gives you the truth most clinics won’t tell you. Jay also shares the powerful story of one of his clients who naturally went from low to normal testosterone levels in just 10 months without injections. In This Episode, You'll Learn: ✅ Why TRT is a brilliant business model—but a dangerous first move for you ✅ The 7 non-negotiables to naturally boost your testosterone ✅ How sleep, alcohol, diet, and stress are silently wrecking your hormones ✅ Real talk about belly fat, body composition, and what it's doing to your T levels ✅ Which supplements are actually worth it—and which ones are total snake oil ✅ The hidden habits (like screen time and plastic containers) that quietly impact your endocrine health ✅ How Jay tracks his own stress and health using wearables—and what you can learn from it ✅ The “beer ritual” hack that helped Jay quit drinking for 6 months Key Topics Covered: Sleep – Your #1 natural test booster Alcohol – The socially accepted testosterone killer Diet – Protein, fats, micronutrients, and UPFs Stress & Cortisol – How to manage and track it Body Composition – Why your belly is holding you back Resistance Training – The role of lifting heavy and recovery Supplements – What actually works (Vitamin D, Ashwagandha, Creatine) Endocrine Disruptors – Plastic, parabens, and being more mindful Bottom Line: Don’t medicate what you haven’t fixed with lifestyle. TRT might be a tool, but it should never be your shortcut. Quote of the Episode: “People wait until they're broken before they fix themselves. Fix yourself daily.” — Jay Alderton Want to Know Where You Stand? Start with a blood test. Get the data. Build the habits. Then make the decision.
More from The Jay Alderton Podcast
You haven't got the time. Neither has anybody else. Nobody's got spare time. The difference is what goes in first.
Everyone in your house started again this month. New shoes, new bag, photo on the doorstep. Everyone except the person who organised all of it. Get your coat on. This one's a walk. ----- This is the first Power Walk. Here's how it works: you get outside, you press play, and you walk for half an hour. I talk for some of it. For a decent chunk of it I shut up and let you think, because the thinking is the bit that does something. No pace to hit. No distance. No app counting your calories. Your phone goes in your pocket and it stays there. ---- In this first episode we talk about the thing nobody mentions in September, that the whole house gets a fresh start except you. The kids get a new teacher, a clean page and nobody holding last year against them. You get the same desk, the same inbox, the same Monday and the same body you had in August. Then we get into what waiting actually costs you. Not the fitness that comes back quicker than you think.
I sat down with my good pal Paul Mort straight after an event he'd invited me down to speak at, hit record, and had no plan whatsoever. What came out wasn't really a business podcast. It's about pace, obsession, escapism, ADHD, and what it's like being a dad to kids who are wired the same way you are. What we get into: Why the day you plant the seed isn't the day you pick the flower — and how much pressure that takes off you in the quiet stretches Minimum effective dose, and why the boring version of consistency is harder than the dramatic version Freezing Tuesday night in Stoke vs Wembley on a Saturday — who you actually are when it's not fun Why everyone asks for thirty books in January and reads four Escapism, and why we both need somewhere the phone doesn't come ADHD as an interest surplus rather than an attention deficit Whether a label gives you relief or gives you an excuse Parenting a kid with the same wiring as you — and getting the push/pull balance wrong The runway: realising you've got a handful of years left where they still want to come with you Cringe mountain, and why being embarrassing is the job description
Giving up alcohol was harder than box jumping Mount Everest. Here's what nobody tells you about the first two years, and the one skill that makes it stick. I've box jumped the height of Mount Everest. I've pushed a 140kg sled for 24 hours straight. I ran 109 kilometres backwards in a day. None of it came close to putting down a pint. Here's why. From the age of 16, I ran every emotion I had through alcohol. Sad, stressed, bored, celebrating, grieving it all went through the same door for 26 years. So when you stop, you're not giving up a drink. You're rebuilding your entire emotional operating system from scratch, at 40-odd years old, with no instructions. In this podcast, I discuss Why year one feels like something is permanently missing, and why that feeling is accurate rather than a sign you're failing How you build new evidence: your first holiday, first Christmas, first birthday, first grief, all banked without it Drink dreams, and why your brain keeps writing you a future with alcohol in it that doesn't exist The difference between having a thought and acting on oneWhy a craving passes in 15 to 20 minutes, and what that single fact changes I'm 18 months in. I'm not going to tell you it gets easy, because it didn't. I'll tell you it gets different, and that's better. If you're over 40 and you've been quietly wondering whether the drinking is the thing holding everything else back — this one's for you. If you're struggling with alcohol, please talk to your GP or a support service. There's no medal for doing it on your own. Join the Thrive at 40 community (7-day trial)https://www.skool.com/thriveat40
It took me 10 years to find balance with my health and fitness — because I had to get it badly wrong at both extremes first. If you're over 40 and struggling to stay consistent, this is why.In this video, I share how I went from tracking every gram of food as a competitive bodybuilder to a 235lb "bulk" built on Guinness, and the one lesson from both extremes that changed everything: you can't start at balance. You have to earn it.🚀 JOIN THRIVE AT 40 The exact habits, training and nutrition frameworks I use with my clients ( for men and women over 40)https://www.skool.com/thriveat40