The Complete Nutrition Blueprint For Men Over 40

If you're a top performing executive or entrepreneur who wants a fully customized comprehensive health protocol and support from a team of world-class specialists, click here to speak with a member of my team to review all of your goals and options: https://www.muscleintelligence.com/apply?utm_campaign=YT

 

Episode Summary

Most diet advice fails high-performing men because it ignores the only thing that matters: outcomes. In this episode, Ben breaks down how to build a simple, repeatable nutrition protocol using calories, protein, carbs, and fats as controllable levers, then personalizes it to your digestion, lifestyle, and genetics. You'll learn Ben's 5-day "whole foods" calibration method, why weekly calories matter more than daily perfection, how to set protein targets without wrecking your gut, and when fasting helps or harms men over 40. If you want fat loss, muscle, and energy without living in food confusion, this is your blueprint.

  Resources

Masszymes.com (code Muscle)

Calculate your Macros: Mifflin-St Jeor

 

About Ben

Ben Pakulski is the Chief Performance Officer to elite executives, successful entrepreneurs, and top athletes.With over 25 years of experience, he coaches high achievers to build the physical, psychological, and metabolic resilience required to lead at the highest level. As the creator of the Muscle Intelligence framework, Ben specializes in aligning biology and behavior to drive sustained peak performance. His mission is to redefine what's possible for people in their prime and push the boundaries of human potential.

 

Time Stamps:

00:00 - Build Your Nutrition Blueprint

01:36 - The 5-Day Whole Foods Calibration Method

03:05 - Weekly Calories vs Daily Perfection

07:22 - Protein Targets + Digestion Rules

10:34 - Carbs Based on Metabolic Health

13:19 - Genetics: Carb vs Fat Tolerance

15:19 - Stop Chasing Inputs, Measure Outcomes

17:43 - Fiber, Gut Health & Food Quality

22:30 - Water Timing for Energy & Sleep

26:33 - Supplements: Foundational vs Situational

31:50 - Calorie Cycling & Fueling Performance