The Real Reason You’re Gaining Weight After 40 (And How to Fix It)

Mark Offerdahl
Jul 15
2 min read

If you’re over 40, running a business, raising a family, and wondering why your belly keeps growing even though you’re eating “clean” and trying to be healthy, read this all the way through.

Here’s the hard truth. Your body is changing. And what worked at 25 doesn’t work anymore.

You’re not broken. You just need a better plan that works with your biology, not against it. Here is why you're gaining weight over 40.

Why You’re Stuck (and gaining weight over 40)

Once you hit your 40s, a few things start to shift:

Testosterone drops
Insulin resistance creeps in
Stress and poor sleep tank recovery
Muscle loss accelerates if you’re not lifting heavy

Add that to a busy life, long workdays, and trying to “eat less and move more,” and you’ve got the perfect storm for fat gain, low energy, and zero progress.

What Actually Works

If you want to reclaim your body and performance, this is the formula:

1. Lift heavy. Strength training is non-negotiable. You need to build and maintain muscle to drive metabolism, hormone health, and fat loss. Cardio won’t do it alone.

2. Eat more protein and animal-based foods. Steak, eggs, butter, and whole foods that support testosterone and reduce inflammation. Cut the processed junk and forget the plant-based trends.

3. Sleep and stress matter more than you think. Cortisol disrupts hormones, blood sugar, and belly fat storage. Get 7–8 hours. Control your mornings. Breathe before bed.

4. Stop chasing motivation. Build a routine. You don’t need to feel inspired. You need a system that fits your life, your goals, and your reality as a father and leader.