4 tips to boost testosterone through diet for men over 40

In yesterday’s article, we talked about how over the last two decades, a man’s average testosterone levels have dropped by a staggering 25% across all ages.

Today, I want to share some tips on how men over 40 can boost testosterone through changes to their diet.

(I also told the story of how I “crashed out” my test levels a couple of years ago… the tips in today’s article, as well as using a specific meal plan that incorporated them into a done-for-you plan, is how I fixed it. I seriously considered the TRT route. But so far, with changes to my diet, training, rest, recovery, and lifestyle, I’ve been able to postpone that… and the goal is to do so as long as possible!)

4 tips to boost testosterone through diet for men over 40

1 – Incorporate More Zinc-Rich Foods into Your Diet

Zinc is a vital mineral that helps to support healthy testosterone production. Consuming foods rich in zinc, such as oysters, beef, pumpkin seeds, and spinach, can help to improve your testosterone levels. It is important to note that the body cannot store zinc, so it’s essential to consume it regularly.

2 – Increase Your Intake of Vitamin D

Vitamin D is a nutrient that plays a crucial role in testosterone production. It is challenging to get enough vitamin D from diet alone, but consuming foods that are fortified with vitamin D, such as fatty fish, and spending time in the sun can help. Taking vitamin D supplements is also an option.

3 – Limit Your Alcohol Consumption

Excessive alcohol consumption can negatively impact testosterone levels. Alcohol can interfere with testosterone production and increase estrogen levels, leading to a decrease in testosterone. Men over 40 who want to boost their testosterone levels should limit their alcohol consumption or avoid alcohol altogether.

4 – Eat More Healthy Fats

Healthy fats, such as monounsaturated and polyunsaturated fats, are necessary for testosterone production. Foods rich in these healthy fats include olive oil, avocado, nuts, and seeds. Consuming these foods as part of a balanced diet can help to support healthy testosterone production.

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In conclusion, maintaining healthy testosterone levels is essential for men’s health, especially for men over 40. By incorporating more zinc-rich foods, increasing your intake of vitamin D, limiting alcohol consumption, and eating more healthy fats, you can support healthy testosterone production, leading to improved health and well-being.

If you want the full done-for-you meal plan to boost testosterone for men over 40 through your diet, click the link below:

–>> Testosterone-Boosting Diet for Men 40+

To your success!

-Forest Vance, Master of Science – Human Movement, Certified Fitness Nutrition Coach, Over 40 Specialist

Tabata Kettlebell Boot Camp – Sample Workout

ATTN fit pros, coaches, and serious kettlebell enthusiasts:

Variety is good to keep workouts interesting for your clients, but you don’t have to give up solid programming principles to do it.

Today’s KB Tabata Boot Camp is a great example of how to mix up workouts while still using the tried-and-true basics. It’ll be fun and exciting for your clients, because we change up the work:rest ratio (and as a result, rep range and intensity) of the main work sets during the workout… but we still use staples like lunges, rows, and presses so that your clients can build strength and burn fat in a proven way.

Let’s get going – this workout will burn fat and build strength in no time:

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Tabata Kettlebell Boot Camp – Sample Workout

5 rounds, 20 sec on, 10 sec rest, 1 min between rounds

Tier 1

–Alternating reverse lunge
–Burpee step back/in – no jump
–Renegade row – bodyweight only
–1 arm Kettlebell press (20 seconds per side)

Tier 2

–Alternating swing lunge (Done with partner if possible) (20 sec per side)
–Burpees
–Renegade Rows – single Dumbbell or Kettlebell (20 sec per side)
–1 arm Kettlebell press (20 seconds per side)

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If you liked today’s sample KB Boot Camp workout, be sure to check out Kettlebell Boot Camp Workouts 3.0 at the link below:

–>> Kettlebell Boot Camp Workouts 2023

-Forest Vance
Master of Human Movement
RKC – Certified Kettlebell Instructor
Owner, FVT Personal Training – Sacramento
Owner, FVT Personal Training – Kansas City
Owner, KettleBasics.net – Online KB Fat Loss Coaching for People Over 40

For Trainers + Coaches: 15-min Kettlebell / Bodyweight AMRAP (new video)

Trainers and coaches – if you:

— Are looking for something to differentiate yourself from the competition

— Want a proven system that will get your clients real results

— Are looking to improve client retention

— Want to get more referrals

First, watch the video below for a tiny taste of the power of a 15-minute workout with a single kettlebell. Then, go grab a copy of my Kettlebell Boot Camp Workouts system for Trainers and Coaches that is on sale through the end of the weekend at the link below:

–>> Kettlebell Boot Camp Workouts 2023

– Forest Vance – Master of Science, Human Movement – Certified Kettlebell Instructor – ForestVanceTraining.com – LeesSummitPersonalTrainer.com – KettlebellBasics.net

15-min Kettlebell / Bodyweight AMRAP (new video)

KB Boot Camp Workouts – Book 1 / Session 13: “The Terminator”

Are you looking for a reliable and organized kettlebell plan to use with your clients? Kettlebell Boot Camp Workouts 2023 will save you both time and effort!

These done-for-you kettlebell workouts guarantee an efficient, well-structured class every single time.

I’ve also organized them so that even if you only have a limited number of kettlebells, you can still run an efficient workout. For example, take the sample workout below:

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KB Boot Camp Workouts – Book 1 / Session 13: “The Terminator”

3 RDS, 1 min @ each station, 1 min rest b/w RDS

Tier 1

1 min KB complex: 3 KB press L/R – 8 goblet squat – 10 swings; repeat
1 min Burpees – step back/in no jump
1 min alternating reverse lunges bodyweight
1 min Jump jacks

Tier 2

1 min KB complex: 3 KB press L/R – 4 rack squat squat – 5 1 arm swing L/R; repeat
1 min Burpees
1 min Alternating KB reverse lunges
1 min Sprint or Jump jacks

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Imagine having all of your kettlebell boot camp workouts for the next few months done-for-you and planned ahead of time. You’ll even have the exact warm ups, finishers, and recovery sequences to go along with the main sessions (these resources are included in the main program too.)

I also break the workouts down into “tiers” (as you see in the sample above), so that your more beginner folks AND your intermediate / advanced clients can train together in the same hour and everyone can get an exceptional workout, every time.

Get the full program now at the link below while it’s on launch sale this week:

–>> Kettlebell Boot Camp Workouts 2023

-Forest Vance
Master of Human Movement
RKC – Certified Kettlebell Instructor
Owner, FVT Personal Training – Sacramento
Owner, FVT Personal Training – Kansas City
Owner, KettleBasics.net – Online KB Fat Loss Coaching for People Over 40

PS – I had a thought early this morning while I was driving to one of my studio locations to run a kettlebell boot camp session. While I am certainly confident in my ability to coach clients and lead kettlebell sessions, I don’t think that’s really my highest contribution at this point in time. I think my more “unique ability” nowadays, and what I try to focus on and spend most of my time doing, is building kettlebell-based group training businesses. So much of that is having a system where clients are going to get a great, effective workout every time – whether it’s me leading it, or any one of the nine trainers that we currently have on staff. What I’ve done is packaged up my workout system and made it available for YOU to download and plug into YOUR program, right away. Click below to learn more and get Kettlebell Boot Camp Workouts – 2023 now at the link below:

–>> Kettlebell Boot Camp Workouts 2023

Kettlebell Boot Camp Workout #17

For fitness professionals and kettlebell enthusiasts looking to take their daily routine to the next level, FVT’s Kettlebell Boot Camp Workouts 2023 is here with a complete playbook of fun, effective workouts! 

Leave boredom and dissatisfaction in the past – this is the one source you need for kettlebell-based boot camp programs. 

The official launch will occur later this week – keep an eye out for it! 

Can’t wait that long? Check out the sample workout below for a taste of things to come:

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Kettlebell Boot Camp Workout #17

WARM UP: 

Do two rounds of 30 seconds of work on each move:

— pull apart with light band
— shoulder taps in push up position
— bodyweight squat
— easy mountain climber

MAIN WORKOUT:

As fast as possible, do:

— 30 step ups – share box with partner and alternate
— 10 burpees, on the minute, every minute, for 3 minutes (30 total)
— 10 goblet squats, on the minute, every minute, for 3 minutes (30 total) 
— See saw press – 2 sets of 15 (30 total)
— Recline rows – 1 set of 30
— Walking lunges – 1 set of 30 (15 per leg)
— Hanging leg raise – 3 sets of 10, alternate with partner, you-go-I-go
— 30 jumping jacks

CORE + COOL DOWN:

Perform each movement for – 30 seconds:

— Cat cow stretch
— Opp arm raise high plank
— Bridge
— Dead bug
— Hug knees (low back stretch)
— Superman raises

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Kettlebell Boot Camp Workouts – 2023 will be releasing this week and is your chance to finally access our instructional playbook. Get the know-how you need to create and deliver small and large group training sessions for your clients, as well as amazing workouts for yourself. Don’t miss out on your opportunity to benefit from these materials; the new program officially goes on sale later this week!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVanceTraining.com
LeesSummitPersonalTrainer.com
KettlebellBasics.net

Sample Day Of The 28-day Flexibility Challenge

My flexibility routine is an essential part of my day!

Whether I’m looking to improve kinesthetic awareness, reduce muscle soreness, or enhance my performance levels during a workout session, I rely on flexibility movements to get me there.

I’ve made it a habit to practice my stretching series each morning for nearly 10 years now, and I rarely miss it. Because I know that when I do fall off, my results will be affected in more ways than one!…

To give you an idea of what this looks like, here’s the example of a typical 28-day hyperbolic stretching challenge optimization program:

  • Standing straddle with alternating toe reach – 3x:10 per side
  • Lying piriformis stretch – 3x:10 per side
  • Standing forward fold “head to toe” stretch – 3x:20
  • Toe flex – 3x:10 per side
  • “Drop stance” hip flexor stretch – 3x:15 per side
  • Seated straddle split stretch – 3x:15 per side
  • Standing quad stretch – 3x:20 per side
  • Lying abdominal stretch – 3x:15

*Full exercise demos are in the 28-day hyperbolic stretching challenge

If you’re looking to improve your flexibility in just a few minutes a day, the Hyperbolic Stretching 28-day Challenge is a great option. I highly recommend taking this program. Click here to try it now!

Here’s to your success incorporating a daily stretching routine! –

– Forest Vance, certified Corrective Exercise Specialist, Master of Science – Human Movement and Kettlebell Expert

Kettlebell Ruck Workout – Best Low-Impact Cardio for 40-and-Ups?

I just got back from an RKC – Kettlebell Certification weekend with Dan John in Hoboken, NJ.

These events always feel like I’m drinking from a firehose, because there is just SO much information thrown your way in a short period of time!!

My body is tired – I’ve done two days of intense kettlebell workouts, which lasted around 8-10 hours each! So this week I’m taking it easy to let my muscles recover, then next week I’ll get back into the swing of things (no pun intended lol).

Kettlebells of course are always a staple of my training, but I do them SO THAT I can stay strong, lean, functional, pain free, and continue to enjoy doing the things I love.

One of those things I love is Obstacle Course Races! I have a short 5k one coming up in about six weeks to kick off the season.

These OCR events typically involve a mix of running, hiking (depending on the location), carries, throws, climbs, and more.

Having a great cardio base, and ideally doing a good bit of running, is how you get in shape to do your best. But as I get a little older, I can’t quite take the same running mileage I used to. So one thing I’ll add in the mix – that’s great cardio, and that also helps so much with getting that base cardio foundation build, is rucking.

The backpack I am using for my rucking right now you can get free at this link, you just pay shipping –>> https://trk.knxtrk.com/SH56

In basic terms, rucking is just where you throw some weight in your backpack and go for a walk.

Here are a few additional tips:

– Walk fast and with a purpose. You want to get your heart rate up to around 50-70% of max.
– Not required, but try to see if you can find some uneven / hilly terrain to ruck.
– Start with 20 pounds or so, work up to 50+.
– Start with 30 mins, work up to 60+.

A kettlebell is actually a really great weight to use for this workout. Plus, you can take it out at some point during the workout, do some KB moves, do some bodyweight exercises, and then finish off by rucking back to where you started.

The backpack I am using for my rucking right now you can get free at this link, you just pay shipping: https://trk.knxtrk.com/SH56

I use mine all the time, for KB rucking workouts like the one I break down today, and much more!

To sum up, if you’re looking for an effective and challenging way to crank up your cardio routine, try kettlebell rucking.

And remember to pick goals that keep you energized and pushing forward each and every day towards your fitness goals!

–Forest and the FVT Team at KettlebellBasics.net

KettlebellBasics WODs – “Tabata Challenge” Edition – Free Sample Workout

We kick off our 28-day Kettlebell Drop-a-Size Challenge 3.0 today! One of the free bonuses you get with the program is my KettlebellBasics WODs – “Tabata Challenge” Edition. 

–>> Drop a Size with KBs in 28 Days and get KettlebellBasics WODs – “Tabata Challenge” Edition FREE

If you’re looking to get the most out of your Tabata workouts, you’ll want to make sure you’re doing them correctly. Though it’s a highly effective protocol, most people don’t understand exactly how to use it to get the results they want. Give today’s sample workout a try and see the results for yourself from doing it the right way:

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KettlebellBasics WODs – “Tabata Challenge” Edition – WEEK 3 / WORKOUT 1

PART 1 – Do as many reps as you can of the first exercise in 20 seconds. Rest for 10 seconds. Do as many reps as you can of the second exercise in 20 seconds. Rest for 10 seconds. Do 4 rounds total:

– Two hand KB swing – pay attention to your set up!
– Push up (first set regular / second set wide / third set narrow / fourth set regular / last set your choice)

PART 2 – Do as many reps as you can of the first exercise in 20 seconds. Rest for 10 seconds. Do as many reps as you can of the second exercise in 20 seconds. Rest for 10 seconds. Do 4 rounds total:

– KB goblet lunge (two sets per side)
– Single arm KB row (two sets per side)

PART 3 – Do as many reps as you can of the first exercise in 20 seconds. Rest for 10 seconds. Do as many reps as you can of the second exercise in 20 seconds. Rest for 10 seconds. Do 4 rounds total:

– Kettlebell high pull / kettlebell snatch (right arm) – progress from
last week
– Kettlebell high pull / kettlebell snatch (left arm) – progress from last
week

PART 4 – Do as many reps as you can of the first exercise in 20 seconds. Rest for 10 seconds. Do as many reps as you can of the second exercise in 20 seconds. Rest for 10 seconds. Do 4 rounds total:

– Plank w/ shoulder tap
– Superman raise – alternate sides

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KettlebellBasics WODs – “Tabata Challenge” Edition is designed for people over the age of 40 who want to burn fat up to 38% faster, get a total-body workout in just 20 minutes, tone their body while incinerating calories, and perfect their form with video instruction from a world-class kettlebell trainer. Give today’s sample workout a try, then join the full Challenge at the link below:

–>> Drop a Size with KBs in 28 Days and get KettlebellBasics WODs – “Tabata Challenge” Edition FREE

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
KettlebellBasics.net

28-day Kettlebell Drop a Size QnA

I have been getting a lot of questions about the upcoming 28-day Kettlebell Drop a Size Challenge 3.0 that’s kicking off this coming Monday the 13th.

I am really excited to help people drop up to one clothes size over the next 28 days, while gaining muscle and reducing pain / injuries in the process!

Here are answers to a few of the questions, in case you’re thinking about signing up, but are still on the fence:

Q – I would like to purchase the 28 Day K bell challenge but wondered if there is s a hard start date or can I purchase and start whenever?

A – We do start as a group on Monday March 13th, but you’ll have lifetime access to the materials and you can start and do the workouts at any time.

Q – Just wondering if the 28 day program includes videos to follow along with?

A – The challenge does include a series of 12 full-length workout videos in follow along format!

Learn more and join us for the Challenge here:

–>> 28-day Drop a Size Challenge 3.0

Q – Not interested in a challenge, or losing weight, but would be interested in receiving the workouts you planned.

A – You can absolutely do the challenge and get great workouts and make amazing progress, even if your goal is not rapid fat loss!

Q – I spend time programming for our players. I’m looking for something where I do not have to spend (additional) time programming for myself. Especially KBs.

A – Yes – in the 28-day Challenge, all the programming is 100% done for you!… including exactly what to do every day for sets, reps, kettlebell exercises, etc. I have many trainers and coaches that follow my programming. There are also several additional bonus kettlebell plans that you get free on signing up!

Learn more and join us for the Challenge here:

–>> 28-day Drop a Size Challenge 3.0

If you have any questions about your specific situation, goals, or needs, respond directly to this message and I’ll do my best to help.

Look forward to working with you! –

-Forest and the FVT Team

28 Day “Drop a Size” KB Challenge 3.0 – Sample Workout #1

The 28 Day “Drop a Size” KB Challenge 3.0 is a program designed to help you drop a clothes size over the next 28 days, while gaining lean muscle and reducing pain / avoiding injury in the process.

The first workout in this program is a full-body, “chipper-style” circuit. Chippers are typically some kind of monumental, grinder of a workout where a series of movements are all linked together, one after another. The idea is to push the metabolic condition and mental limits, all in one session.

Thing is, the concept comes from the CrossFit world. And so, these workouts typically require a full barbell set up, a rig to do pull ups and dips, a GHD machine, and more.

What about us average Joes and Janes that want to experience the results of this unique workout style, but do it at home, with just a kettlebell or two and our own bodyweight?

I’ve come up with a solution.

We have adapted these great workouts, and use many of the same principles, but make it so that you can do them at home with a couple of Kettlebells and your own bodyweight, in 20 or 30 minutes, three or four times per week.

And these workouts are especially friendly if you are over the age of 40, 50, or above… because we take care to get you a great workout, and help you increase muscle, reduce body fat, increase stamina and flexibility and improve my overall health… while also choosing movements that are easy on your joints and friendly to work around with injuries etc etc.

Try the workout below, then sign up for the Challenge here:

–>> 28 Day “Drop a Size” KB Challenge 3.0

-Forest and the FVT Team

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28 Day “Drop a Size” KB Challenge 3.0 – Sample Workout #1

You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress. Post your time in the group as well! 

1 – 1-Arm KB Rack Squat – 30 (15 each) (Women:16k+, Men: 24k+)

2 – 1-Arm KB Overhead Press – 30 (15 each) (Women:12k+, Men: 16k+)

3 – 1-Arm KB Snatch – 30 (15 each) (Women:12k+, Men: 16k+)

4 – KB Plank Drag – 30 (15 each) (Women:12k+, Men: 16k+)

5 – KB 1-Arm Row – 30 (15 each) (Women:12k+, Men: 16k+)

6 – Jumping Jacks – 30 (Modify by taking the jump out)

7 – KB Romanian Deadlift – 30 (15 each) (Women:16k+, Men: 24k+)

8 – Burpees – 30 (Modify by elevating your hands)

9 – KB Halo – 30 (15 each direction)(Women:12k+, Men: 16k+)

10 – KB 2-Hand Swing – 30 (Women:16k+, Men: 24k+)

FINISHER – Complete 3 rounds of the following two moves. Take 10 seconds rest between moves, no rest between rounds.

1 – High Knees – 30 seconds (Modify with High Knee March)

2 – Wall Sit – 30 seconds