257. How To Build Muscle, Stay Lean, And Increase Your Health Span After 40
The Kris Gethin Podcast
Kris Gethin
4.9 • 598 Ratings
🗓️ 30 April 2026
⏱️ 40 minutes
🧾️ Download transcript
Summary
Most men over 40 think that slowing down, losing muscle, and gaining fat is just what aging does to them. But I am 52 with a biological age of 20, and I am here to tell you that age is not your problem. The excuses, the poor sleep, the sloppy programming, and the blind faith in stimulants and shortcuts are.
In this episode of the Kris Gethin Podcast, I break down the exact training, nutrition, sleep, supplementation, and recovery principles that have allowed me to outperform most men half my age. Walk away from this episode finally understanding what is actually keeping you stuck, what to fix first, and what it genuinely takes to build muscle, stay lean, and perform at your best after 40.
What's Discussed:
(3:26) The real reasons men fall off after 40 and none of them are biological.
(4:45) Four focused sessions versus six sloppy ones and which one actually builds muscle.
(6:19) Cardio and muscle after 40 and what the research actually says about concurrent training.
(11:35) How much protein you actually need per meal to maximize muscle protein synthesis after 40.
(16:13) One night of bad sleep reduces testosterone by 24% and muscle protein synthesis by 18%.
(25:31) Creatine after 40 and its growing role in both muscle and cognitive performance.
(27:27) Paraxanthine versus caffeine and what actually happens when you make the switch.
(32:00) Peptides, hormones, and when advanced therapies are actually earned
Listen to this episode of the Kris Gethin Podcast and finally understand what is actually standing between you and the best version of yourself after 40. Because it was never your age.
Find more from Kris:
Website: www.krisgethin.com/
Instagram: @krisgethin/
Youtube: www.youtube.com/krisgethin
2 Shred: www.unmatchedsupps.com/products/2shred
Resources Referenced in This Episode:
Red Light Therapy
Brand: Red Light Rising
Link: https://redlightrising.co.uk/
Code: GETHIN5
Lumaflex, click here and use Code: KRISGETHIN (10% off)
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Collagen
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BPC-157
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Sigma / Bio Cartilage / Nova Cartilage
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Vesugen
Thank you to our sponsors:
- Biostack: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris
- Unmatched Supps: Natural pre workout, recovery, and hydration support (KGC10 for 10% off) www.unmatchedsupps.com
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Welcome to the Chris Getten podcast where we dive deep into the science of building a stronger physique, |
| 0:11.9 | unlocking the secrets of anti-aging and optimizing your health through cutting edge biohacks, |
| 0:17.6 | fitness strategies and mental resilience. I've been a personal trainer for nearly 30 years now and voted the number one transformation |
| 0:25.2 | trainer by governing bodies such as PT Academy, bodybuilding.com and trainerize. |
| 0:31.9 | I am the co-founder of unmatched supplements, co-founder of the Chris Kathleenethyn Jims franchise, and co-founder of my |
| 0:39.6 | online coaching platform, Chris Kethin Coaching, and author of several books. I'm a hybrid athlete, |
| 0:46.2 | a natural pro bodybuilder, and I've competed in events such as Iron Man Triathlon, Ultramarathon, |
| 0:52.0 | Spartan, and many more. My goal with this podcast is to cut through |
| 0:56.7 | the noise of fitness myth, misconceptions, and deliver clear protocols, actual tips, and real |
| 1:04.1 | resilience and science to help you optimize your physique, elevate your physical and mental |
| 1:10.4 | health span, and, of course, enhance your |
| 1:13.5 | life. Hello, everybody. Chris Gathing here and welcome to another episode of the Chris Giffin |
| 1:20.9 | podcast. Today, we are going to be talking about how to build muscle after 40 and stay lean and increase your health span. |
| 1:29.5 | So I'm going to cover the truth about training, recovery, hormones, nutrition, |
| 1:34.2 | supplementation and longevity for men who refuse to age softly. |
| 1:38.6 | Like I'm 52 years old this year. |
| 1:41.5 | I feel better now than what I did in my 20s. |
| 1:44.0 | I don't use that age as an |
| 1:45.3 | excuse to have healthy joints, to be able to mobilize fatty acids, to stay lean, to build muscle |
| 1:51.6 | and to perform and have great cardiovascular fitness. And I've been able to reduce my biological |
| 1:57.5 | age now down to 20, yes, 20 as measured by glycan age. And I've done |
| 2:04.1 | telomeres. I've done the Hauvathcloth, methylation, my blood markers are great. I check |
... |
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