Ep 204: The Dirty 13 — 13 Foods Men Over 40 Should Stop Eating

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.

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

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: