Men in Midlife: You Probably Need to Eat More, Not Less
When most men in midlife think about losing weight or getting healthy, the first instinct is to eat less. Skip breakfast. Cut calories. Try intermittent fasting. Maybe just have a coffee and tough it out until lunch.
Sound familiar?
This might feel like discipline, but the truth is: many men are unknowingly under-eating—especially when it comes to nutrients, not just calories. And it’s wrecking their energy, hormones, metabolism, and long-term health.
Let’s break this down.
You’re Not Fasting. You’re Starving Your Systems.
Intermittent fasting can be a useful tool in the right context, but many guys have turned it into a daily habit that’s doing more harm than good.
Skipping breakfast every single day isn’t “intermittent” anything. It’s chronic under-fuelling. And it’s especially problematic in midlife when our bodies already face a natural decline in hormone production, muscle mass, and metabolic flexibility.
You might think you’re being disciplined. But what’s really happening under the hood?
Your testosterone levels are dropping faster than they need to
Your muscle mass is slowly shrinking
Your digestion is sluggish
Your energy and focus feel flat by mid-afternoon
You feel stuck, frustrated, and not sure why your workouts aren’t getting results
You don’t need less food. You need better food. And in most cases… more of it.
Food is More Than Fuel—It’s Infrastructure
Here’s an analogy I often share with my clients:
Imagine your body is a city. You’re the mayor. You get to design the roads, build the power plants, manage the hospitals, sewage systems, emergency services, transport networks, parks, homes—everything that keeps the city running smoothly.
If you’ve got unlimited resources, your city thrives. Everything gets built, repaired, upgraded, and runs efficiently. People (cells) are happy. Services (organs and systems) function optimally. It’s a great place to live.
But what if your budget gets slashed?
You have to make hard decisions. Skip repairs. Cut corners. Delay essential maintenance. Hospitals are understaffed. Power plants sputter. Roads crumble. Sewage backs up.
Sound familiar?
That’s exactly what happens inside your body when you don’t get enough of the right nutrients.
Calories vs Nutrients: Know the Difference
You might be eating plenty of food—but if it’s processed junk or low-nutrient “health” snacks, you’re running on empty where it really counts.
Or you might be eating clean but not enough—especially if you’re skipping meals or chronically under-eating.
In both cases, your body enters a kind of internal “budget crisis.” It prioritises survival, not optimal function. That means:
Hormone production (like testosterone) slows down
Digestive enzyme output drops
Cellular energy declines
Muscle repair and recovery stalls
Inflammation rises
Fatigue, brain fog, and gut issues sneak in
This is why so many men feel like they're doing “everything right” but still spinning their wheels.
The Real Reason Diets Don’t Work
Crash diets and extreme calorie-cutting can create short-term fat loss…
But they almost always come at the cost of muscle loss and a slower metabolism.
This sets you up for the rebound effect—where the weight comes back (often with interest), because your body is now burning fewer calories and craving more food.
Worse, these diets rarely prioritise nutrient density—the real key to thriving in midlife.
Because here’s the truth:
And you can’t do that on a starvation plan.
So, What Should You Eat More Of?
Start focusing on nutrient-dense whole foods, especially:
✅ High-quality animal protein (red meat, eggs, fish, organ meats)
✅ Wholefood carbohydrates (fruit, root vegetables, properly prepared grains if tolerated)
✅ Healthy fats (butter, olive oil, ghee, animal fats (tallow))
✅ Fermented and fibrous foods to support digestion (if tolerated)
✅ Hydration, minerals, and electrolytes to support cellular energy
And stop skipping meals—especially breakfast. A high-protein breakfast sets the tone for better blood sugar, better focus, better performance, and fewer cravings throughout the day.
Final Thoughts: Rebuild the City
The health and fitness industry has been brainwashed by aesthetics and quick fixes. We’ve been sold the lie that six-packs = health, that cutting calories = discipline, and that less is more.
But in midlife, more is more—when it’s the right kind of more.
✅ More nutrients
✅ More consistency
✅ More real food
✅ More respect for your biology
It’s time to stop starving your systems. Feed the city. Fuel your body. And start building strength from the inside out.
Want a simple way to start?
Inside the Midlife Mavericks Level 1 Membership, you’ll find tools like the High-Protein Breakfast Challenge—designed to help men in midlife eat better, build muscle, improve energy, and ditch the outdated dieting mindset for good.
You don’t need to eat less. You need to eat smarter. Your future self will thank you.
