Alpha

The science of staying strong, sharp & hormonal after 40.
Testosterone • Sleep • Strength • Longevity.
No fluff. No bro-science.

[Alpha @AlphaAfter40]

Most men over 40 are walking around with the testosterone levels of an 80-year-old from the 1950s.
Low energy. Belly fat. Wrecked sleep. Vanishing strength.
It's not "just aging." It's fixable.
Here's what no one tells you about being a man after 40 🧵

[Alpha @AlphaAfter40]

The fastest way to feel like a different man in 60 days:

→ Cut seed oils completely
→ Eat protein at every meal
→ Drink only water, coffee, tea
→ Sleep 7+ hours
→ Lift 3x a week
→ Walk daily

Six inputs. Compound for 60 days. Different body, different mind.

[Alpha @AlphaAfter40]

Sunday reset, men over 40

[Alpha @AlphaAfter40]

Protein target for men over 40:

[Alpha @AlphaAfter40]

If your grandfather ate it, you can probably eat it.

If it has a barcode, a slogan, a mascot, or a 30-second commercial, be skeptical.

The closer your food is to its original form, the closer your hormones are to where they should be.

[Alpha @AlphaAfter40]

The "heart-healthy" foods sold to men since 1980:

→ Margarine
→ Vegetable oil
→ Low-fat dairy
→ Whole-grain everything
→ Soy as meat replacement

Same generation has the lowest testosterone in history.

Maybe they were wrong about all of it.

[Alpha @AlphaAfter40]

The men we see crushing it in their 50s aren't the ones grinding hardest.

They're the ones who:
→ Built routines they can repeat for decades
→ Said no to stuff that drained them
→ Treated sleep like a non-negotiable meeting
→ Stopped chasing other people's metrics

Stress management is a strength skill.

[Alpha @AlphaAfter40]

1pm is the last cup of coffee a man over 40 should have. Period.

[Alpha @AlphaAfter40]

You can't outwork chronic stress.

Pushing harder in the gym, working longer hours, sleeping less to "grind more".

All of it just pumps more cortisol into a system that's already drowning.

Sometimes the most productive thing a man over 40 can do is stop.

[Alpha @AlphaAfter40]

If you're tired of feeling tired, start here.

Your hormones aren't broken.
They're being suppressed.
There's a difference.

[Alpha @AlphaAfter40]

Your cortisol is destroying your testosterone faster than your age ever will.
If you're a man over 40 dealing with belly fat, poor sleep, low drive, read this: 🧵

[Alpha @AlphaAfter40]

Most men who fix their cortisol see testosterone climb 100-200 ng/dL within 90 days.
Without TRT. Without supplements. Without expensive protocols.
Just by removing what's been killing them quietly.

[Alpha @AlphaAfter40]

Three lifts that build more testosterone than any supplement on earth:

1. Barbell squat
2. Deadlift
3. Weighted pull-up

Heavy. Compound. Multi-joint.

Skip these and you're leaving free testosterone on the table.

[Alpha @AlphaAfter40]

3 reasons your testosterone is crashing after 40

[Alpha @AlphaAfter40]

30 days from now:
→ You'll have lifted heavy 12+ times → Slept 240+ hours → Walked 300,000+ steps → Eaten 3,000g+ of protein

Or

you won't.

Compound interest applies to your body too.
Show up.

[Alpha @AlphaAfter40]

Your doctor saying "your testosterone is normal at 350" is like a mechanic saying "your engine runs."
Technically true.
Functionally trash.
Optimal isn't average.
Demand more from your bloodwork.

[Alpha @AlphaAfter40]

Most men over 40 are not "low testosterone."

They're low-sleep, low-protein, low-sun, low-strength, high-stress, and high-alcohol.
Fix the inputs first.
Then test.

Then decide on TRT, not the other way around.