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DoctorSarb Body recomp for blokes 40+
Ex-psychologist. Down 14kg at 56. Mindset, training, protein, recovery. Not the expert — the experiment 🤙

15/10/2026

Everyone blames the gym when the scale stalls after 50. I stopped blaming the gym.
On a fat-loss mission, your body gets sneaky. It sits you down more. Shorter walks. One less trip up the stairs. You still hit the weights, so it feels like you’re doing everything right. Meanwhile the quiet movement that used to burn in the background just… fades away.

That’s NEAT. Non-exercise activity. The boring stuff. And on a deficit it drops without you noticing.

So I put a floor under it. Twenty to forty-five minutes walking most days, even when I didn’t feel like moving. Especially then. And when the programme demanded, that went up to 90 minutes per day. Minimum.

The gym builds the muscle. The walking stops the silent reverse.

21/09/2026

I still hear it. “Mate, 150 grams of protein? That’s bodybuilder stuff. You’re 57.”I dropped 21.5kg and I still train to keep the muscle on. At this age the risk isn’t eating too much protein. It’s quietly losing the meat on your bones while the scale looks “fine.”So I aim 150 to 170 a day. Oats in the morning. Real food. A shake or iced protein coffee when the gap’s there. Not for aesthetics first. For not waking up weaker every year.You don’t need my number. You need a number you actually hit. Most blokes over 50 are guessing and landing at half of what would protect them.Food first. Powder to fill the hole. That’s it.Not the expert, the experiment 🤙

20/09/2026

LOVED this morning - finished strong and UNINJURED using my run / walk strategy. A bit different to the Ultras and Marathons I used to run. But slowly working my way back to 5km running and eventually back to half marathons in a year or two. That’s my sweet spot! Hit me up if you had fun at the race today!

20/09/2026

Loving the atmospheric build up at

22/08/2026

After 50 your body doesn’t lose muscle evenly.
IIt quietly targets your glutes first — the biggest group you’ve got, and the one that wastes fastest if you sit most of the day.

That’s why the chair gets harder before the mirror changes.You’re not broken. You need heavy hip hinges and enough protein that your body stops raiding what you’ve built.

Save this for the bloke still skipping legs.

21/08/2026

Nobody talks about this part of weight loss.

When I was running ultras my soles went thick from the impact — normal. Then I stopped running, the weight climbed to just under 96kg, and my feet kept thickening anyway. Couldn’t bend them properly. Felt like I was stuck in shoes 24/7.

Now I’m at 74.1. A bit over 21kg down. And that thick skin is peeling off.Still walking 10–18k steps a day, so it’s not “no impact.” I think less mass just means less armour.

Has this happened to you — thicker when you gained, thinning when you lost? Genuinely curious. Tell me below.

bodyrecompositioN

29/07/2026

Got lightheaded most mornings and afternoons after 2-3 weeks at 1,500-1,600 kcal. Bad enough I had to stop and wait for my head to stop spinning before carrying on.
Talked it through with my coach — likely a drop in blood pressure from standing up too fast, caused by low sodium. I’ve had this before on protein-sparing modified fasts, just never for this long.
Fixed it two ways: salt shots (a gram or two of table salt in water, morning and afternoon — works, but rough on the stomach) or miso soup sachets with meals — same sodium hit, more pleasant, not a huge nutrition win since they’re heat-treated, but better than choking down salt water.
Not a medic. If you’re getting dizzy on a deficit, get it checked out by a doctor — don’t just assume it’s sodium like I did.
Ever had this on a deficit? Tell me below.
electrolytes dietitianapproved fitnessover40 fitnessover50 weightlosstips notheexperttheexperiment

09/07/2026

For years I blamed my slowing metabolism for the weight creeping on. Turns out I was blaming the wrong thing entirely.The research is clear: your metabolism stays remarkably steady from your twenties all the way into your sixties. It barely changes. So if it isn’t a slowing metabolism, why does weight pile on after 40? Two reasons nobody warns you about. First, you quietly lose muscle every year, and muscle is what burns calories even at rest. Second, you move far less than you did at 25 without ever realising it.The engine isn’t broken. It’s just been left to idle and shrink. I call it the idle trap. And the fix isn’t some metabolism hack — it’s more muscle and more daily movement, both completely in your control. It’s exactly how I got down 16kg at 57.Save this for the next time someone blames their age.Not the expert, the experiment 🤙 midlifehealth healthyaging weightlossover50 strengthtraining NEAT

07/07/2026

Four weeks into GetKrafted, I measured everything — and the tape measure told a story the scale never could.
Weight down 7%. Thighs down 11%. Chest, hips and waist all down or flat. But my shoulders were UP 7%, and my right bicep up 1%. At 57. That’s body recomposition in the flesh: fat coming off while muscle holds and even grows.What actually did it this week: strength work every other day — not daily, because at 57 the recovery between sessions is where muscle is actually built. Just under 15,000 steps a day, and 173g of protein to protect the muscle.
The honest bit — the deficit was harder. The steps made me hungrier, so I ran about 49 calories a day over target. Not perfect. But zero meals out, zero alcohol, and almost everything weighed. A small leak, not a burst pipe.Into week 5: two weeks of school holidays, so I’m flexing workout times around family, and adding fibre from berries to fight the hunger.
Not the expert, the experiment
buildmuscle strengthtraining midlifehealth recomposition fitnessover50

01/07/2026

Right now half the internet is injecting peptides for recovery, fat loss and longevity. BPC-157, TB-500, the GLP-1s. Meanwhile hardly anyone realises your body already manufactures its own, for free, every time you move.Here’s the reframe: your muscle isn’t just for lifting things. It’s the largest endocrine organ you own. A gland. When it contracts, it secretes hormone-like peptides called myokines straight into your bloodstream. They lower inflammation, improve your mood, and pull sugar out of your blood, no needle involved. Irisin, one of the famous ones, is literally a peptide hormone your muscle releases.I spent more than three decades as a psychologist, twenty of them clinical, and I still underrated this until my late fifties. While everyone argues about injectables, the most reliable peptide factory you’ll ever own is the muscle you’re already carrying. You just have to switch it on.I call it the free pharmacy. Every set you lift fills your own prescription.Not the expert, the experiment longevity bloodsugar buildmuscle healthyaging midlifehealth

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