If you’re a man in your 40s, 50s, 60s or beyond and you’re trying to lose belly fat, build muscle, support healthy testosterone, improve metabolic health and stay strong for life, what you STOP eating can matter just as much as what you start eating.
In this episode of the Over 40 Alpha Podcast, Funk Roberts breaks down what he calls The Dirty 13™ — 13 categories of foods he recommends men over 40 remove or dramatically reduce as they build a healthier nutrition lifestyle.
This isn’t about pretending one donut or one bad meal suddenly destroys your testosterone. The bigger issue is the metabolic environment your diet creates over time.
A diet dominated by excess calories and highly processed foods can contribute to increased visceral fat, poorer insulin sensitivity, inflammation and worse metabolic health — all factors that can work against your body-composition, health and hormone goals.
Funk also explains why knowing what to eat isn't enough.
In Episode 202, we talked about one of the biggest problems men face with nutrition: consistency. You can know exactly what you should eat, but can you stick with it when you're busy, stressed, travelling, eating at restaurants, attending social events or surrounded by foods that don't support your goals?
That's why Funk created his Meta Test Boost Nutrition Lifestyle and the GREEN LIST of proteins, complex carbohydrates, healthy fats, vegetables, fruits and nutrient-dense whole foods that form the foundation of his Nutrition for Men Over 40 system.
Today, we're flipping the script.
We're talking about the RED LIST.
⏱️ EPISODE CHAPTERS
00:00 — Welcome to Episode 204
00:29 — Introducing The Dirty 13™
01:26 — Why nutrition consistency matters
02:23 — The Meta Test Boost Nutrition Lifestyle
03:22 — Funk's personal experience with the system
04:18 — The GREEN LIST and your go-to foods
05:15 — Foods, metabolic health and testosterone
07:08 — Nutrition after 40 and your margin for error
08:20 — Introducing the RED LIST
15:00 — #1 Liquid sugars & sugary beverages
21:16 — #2 Added sugar bombs
27:26 — #3 Industrial trans fats
31:23 — #4 Ultra-processed junk foods
35:03 — #5 Industrial starches & refined carbs
39:39 — #6 Deep-fried & fast foods
46:44 — #7 Processed meats
51:03 — #8 Alcohol
55:30 — #9 Refined breakfast foods & cereals
57:28 — #10 “Healthy” foods that are really desserts
59:51 — #11 Sugar-heavy sauces & condiments
01:03:28 — #12 Ultra-processed protein & diet foods
01:05:26 — #13 Highly processed dairy products
01:07:49 — The Dirty 13 recap
01:08:45 — Get Funk's complete Nutrition Over 40 System
01:09:12 — Final thoughts & challenge
🔥 GET THE COMPLETE NUTRITION FOR MEN OVER 40 SYSTEM
If nutrition has been the missing piece in your transformation, Funk has put his entire Nutrition for Men Over 40 System together for under $5.
You'll get access to the Meta Test Boost Nutrition Lifestyle, digital Nutrition for Men Over 40 book, audiobook, nutrition coaching and masterclasses, meal-prep training, Nutrition Consistency System, meal plans and resources, plus step-by-step guidance designed to help you put everything into action.
👉 Get Nutrition for Men Over 40:
https://over40shred.com/nutritionover40
Stop guessing about what to eat — and start building a nutrition lifestyle you can actually sustain.
⚡ SUPPORT HEALTHY TESTOSTERONE AFTER 40
Nutrition is part of the foundation. So are resistance training, quality sleep, healthy body composition, stress management and an active lifestyle.
Once those foundations are in place, learn more about Alpha Max Test 3D Black, Funk's male optimization formula designed specifically for men over 40.
👉 Learn More About Alpha Max Test 3D Black:
https://over40alphacoffeeshop.com/product/alpha-max-test-3d-black/
🎙️ LISTEN & SUBSCRIBE
If this episode helped you, subscribe to the Over 40 Alpha Podcast, leave a 5-star rating and review, and share this episode with another man over 40 who needs to hear it.
And here's Funk's challenge for you:
Which one of the Dirty 13 will be the hardest for YOU to eliminate?
Identify it. Make the change. And start building the nutrition lifestyle that will keep you strong through the second half of your life.
Get it done.
— Funk Roberts
Over 40 Alpha
