Best Diet for Men Over 40: Smarter Nutrition and Habits

As men hit their 40s, changes in muscle mass, metabolism, and energy levels are all but guaranteed. Add to this shifting hormone levels and an increased risk of chronic health conditions, and it’s clear that nutrition and lifestyle choices are definitely major factors in maintaining health. 

A strategic approach to eating and coaching can help men not just manage these shifts, but thrive beyond their 40s. As health coaches, your role is pivotal in helping your male clients identify the best diet for men over 40, especially foods that deliver sustainable results while working within the realities of their lives.

Muscle Preservation Diet: Protein Sources

Muscle loss, or sarcopenia, is a natural part of aging. The science is still unclear, but most researchers say it starts around 40, but the progress depends entirely on a man’s protein intake and how much they work their muscles. However, left unchecked, sarcopenia can and will lead to weakness, mobility issues, and even metabolic slowdown. 

Protein is the cornerstone of a muscle preservation diet, but the right coaching matters just as much. Because eating protein for the sake of won’t actually do anything and might even be harmful to your client’s health. Lean meats like chicken and turkey, all the way to fish and plant-based options like beans and lentils, there are plenty of whole food sources to build the right diet for men over 40.

Best Diet for Low Testosterone in Men Over 40

Low testosterone is a common concern for men over 40, often presenting as fatigue, weight gain, and decreased motivation. A diet for low testosterone includes nutrients zinc and vitamin D, which can support testosterone production. Shellfish, beef, and fortified cereals are rich in zinc, while fatty fish and fortified dairy provide essential vitamin D.

Coaching Tip: It’s also important to distinguish low testosterone from hypogonadism, a condition that causes low testosterone. Require clients to consult with their healthcare providers to assess deficiencies.

Fiber for Gut and Heart Health

If you want to recommend the best diet for men over 40, fiber should be a focus. Dietary fiber plays a significant role in digestion, blood sugar control, and cardiovascular health. Not to mention fiber becomes more important for healthy bowel movement as we age. Increasing fiber intake can also aid in weight management and reducing cholesterol. Whole grains, leafy greens, and legumes are all popular sources of fiber, and they’re not expensive either. 

Coaching Tip: Start small by integrating one fiber-rich food into each meal to avoid digestive discomfort as your clients adjust their diets.

Best Diet for Men Over 40: Recommendations

Mediterranean Diet

Rich in omega-3 fatty acids, antioxidants, and healthy fats, the Mediterranean diet is always a good pick if you want to optimize your diet for heart health and longevity. The research around its key ingredients like olive oil, nuts, and fresh fish are sound, proving its efficacy as a standard diet recommendation.

High-Protein Low-Carb Diet

Are your clients looking to preserve muscle mass while lowering the number on the scale? You can recommend a high-protein, low-carb approach. Lean proteins paired with vegetables instead of starchy carbs can also keep energy steady without the crash. Just make sure their bloodwork and lifestyle agrees with this type of diet as going low-carb can seem extreme for many older clients.

Intermittent Fasting

Intermittent fasting has gained traction for its simplicity and benefits in insulin sensitivity and weight management. Whether a 16:8 or 5:2 fasting schedule, it can be tailored to individual lifestyles. However, always proceed with caution as intermittent fasting without any preparation can lead to sudden spikes in blood chemistry numbers.

Coaching Tip: Help clients ease into fasting by starting with extended overnight fasts before moving to stricter schedules.

Final Thoughts

The best diet for men over 40 is not just a healthy recommendation, but a form of self-care, especially for clients navigating the changes that come with middle age. By focusing on the right foods and habits, your clients can take control of their health. With your guidance, they can embrace a lifestyle that supports optimal performance, regardless of what their driver’s license says.

References

• ISSA. 5 Tried-and-True Tips for Building Muscle After 50. ISSA Blog. Published May 24, 2023. Accessed November 19, 2024. https://www.issaonline.com/blog/post/5-tried-true-tips-for-building-muscle-after-50
• Integrative Nutrition. How to Choose a Multivitamin. Integrative Nutrition Blog. Accessed November 19, 2024. https://www.integrativenutrition.com/blog/how-to-choose-a-multivitamin
• Integrative Nutrition. Nutrition During Pregnancy: Could Folic Acid Prevent Autism? Integrative Nutrition Blog. Published February 2013. Accessed November 19, 2024. https://www.integrativenutrition.com/blog/2013/02/nutrition-during-pregnancy-could-folic-acid-prevent-autism
• ISSA. The Best Nutrition Tips for Seniors. ISSA Blog. Published October 7, 2020. Accessed November 19, 2024. https://www.issaonline.com/blog/post/the-best-nutrition-tips-for-seniors

About Robert James Rivera
Robert is a full-time freelance writer and editor specializing in the health niche and its ever-expanding sub-niches. As a food and nutrition scientist, he knows where to find the resources necessary to verify health claims.