Does your metabolism actually slow down after 30 or is that just a myth

In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down what really happens to your metabolism as you move from your 20s into your 30s and 40s especially if you work a desk job.

If you are a Desk Working Men Over 30 who used to stay lean without trying but now feels softer, more tired, and frustrated that fat loss feels harder than it used to, this episode will change how you look at training, movement, and nutrition forever.

We explain why your metabolism is not broken, why aging is not the real problem, and how lifestyle changes like sitting all day, lower step counts, and convenience food quietly drive weight gain over time.

You will learn:

Why metabolism barely declines with age

How losing daily movement explains most fat gain after 30

Why building muscle is the fastest way to increase calorie burn

How lifting weights improves metabolism without more cardio

Why cardio alone can actually slow fat loss long term

Simple movement strategies for desk working men

How to lose fat without extreme dieting or living in the gym

Subscribe for more episodes on fat loss, metabolism, performance, and sustainable fitness strategies for Desk Working Men Over 30.

Timestamps:

00:00 Introduction and why men think their metabolism is slowing down

01:25 The biggest myth about metabolism after 30

02:10 Why lack of movement is the real cause of fat gain

03:36 How your lifestyle changes from your 20s to your 30s

04:35 Step count comparison college life versus desk jobs

06:17 How losing steps equals hundreds of calories per day

07:24 Why metabolism only drops a few percent per decade

07:54 How building muscle rebuilds your metabolism

08:52 Why training only two days per week still works

10:47 Why most men do not want fitness to run their life

11:19 Easy ways to add movement into a busy workday

12:44 Jump rope versus walking for calorie burn efficiency

15:24 Swimming compared to walking and jump rope

18:56 Why moving more lets you eat more food

20:44 Muscle as passive calorie burn and ROI for fat loss

30:06 Casual training talk arms versus legs focus

31:20 Funny gym stories and extreme leg proportions

33:10 Clothes fitting better and tailoring after fat loss

34:28 Bodybuilders in suits and pop culture comparisons

38:16 Streaming platforms, Netflix acquisitions, and superhero talk

In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down the real reason corporate men like David lose control during Thanksgiving — and how to finally navigate the holiday without derailing progress, binge-eating out of stress, or waking up the next day feeling disgusted with yourself.

We dig into:

• The exact Thanksgiving Week Strategy we use with clients

• How to prep calories Mon–Wed so you don’t spiral on Thursday

• Why your relationship with food matters more than the food itself

• The three “Thanksgiving Archetypes”: the Side Guy, the Dessert Guy, and the Alcohol Guy

• How to enjoy the holiday and still show up like the man you want to be

• Why corporate men fall into “all or nothing” eating, and how to break the cycle

• Peer pressure, family dynamics, and how to draw boundaries without being “that guy”

• How Chris overcame binge-eating and purging during holidays, and the mindset shift that saved him

• Why maintenance—not weight loss—is the real goal this week

• Why protein pre-loading is the cheat code for events, parties, and corporate dinners

• A raw look at identity, discipline, and how the world really sees you when you’re trying to change

If you’re a busy career-driven man who wants to lose fat, get strong, and stop letting food, alcohol, and social events control you — this episode will hit home.

Subscribe for more episodes like this, and share with someone who needs this today.

Timestamps

00:00 – Setting the scene: Why Thanksgiving derails most corporate men

00:43 – The weekly calorie prepping strategy (Mon–Wed depletion)

01:52 – Why fasting before Thanksgiving works (and common mistakes)

03:01 – Breaking down plates: protein first, sides second

04:00 – “Thanksgiving isn’t about food — it’s about people”

04:51 – Chris talks about past binge-eating and purging patterns

06:12 – The truth about mashed potatoes (and calorie traps)

07:49 – The 3 Archetypes of Thanksgiving eaters

10:34 – Chris explains his dessert-first strategy and how to manage sweets

14:00 – Alcohol vs sides vs dessert: the 3-way seesaw

15:22 – The danger of arriving to the event starving

17:06 – Why the week’s goal should be maintenance, not weight loss

18:05 – How clients change their value system around food

24:11 – Learning boundaries & peer pressure at family gatherings

25:20 – “You’re the standard. Draw the line. Don’t get peer-pressured.”

If you’re a career-driven man in your 30s or 40s who keeps telling yourself you’ll “figure it out later”… this episode is going to sting, and it should.

Most corporate men don’t fail because they lack motivation.

They fail because they lie to themselves.

They say they “don’t have time.”

They say they “need to talk to their wife.”

They say they’re “price shopping.”

They say they “don’t want to restrict themselves.”

Every one of those excuses is why you’re still soft, inconsistent, tired, and watching other men get the results you want.

In this podcast, Coach Chris and Coach Brett dismantle every excuse that’s keeping guys like you stuck — and they don’t hold back.

If you’ve been waiting for a sign to finally take control of your body, your energy, and your confidence…

this is it.

What you’ll walk away with:

• The truth about why you’re overweight

• The lies you tell yourself that keep you stuck

• The mindset shifts corporate men NEED to make

• Why you're delaying the pain instead of solving it

• How to take ownership and get your edge back for good

If you’re ready to stop hiding behind excuses and become the man your career, partner, and family need, hit play.

Timestamps:

1. “It’s YOUR fault you’re overweight.” — 00:00:29

2. “If it was important, you’d find the time.” — 00:01:12–00:02:22

3. “The perfect time was yesterday. The next perfect time is now.” — 00:04:41–00:05:07

4. Erectile dysfunction + low libido reality check — 00:05:07–00:05:25

5. “If it’s not bad enough yet, that’s why you don’t prioritize it.” — 00:06:00–00:06:49

6. “Your wife is NOT responsible for your health.” — 00:09:31–00:11:14

7. “If she says no and you don’t do it… who’s running your life?” — 00:11:22–00:11:46

8. “You’re solving a Michelin-star problem with dollar-menu solutions.” — 00:16:57–00:17:22

9. “The real cost isn’t money — it’s your confidence, energy, and years off your life.” — 00:18:01–00:18:52

10. Freedom vs. restriction — “You restrict yourself MORE by not doing this.” — 00:24:33–00:26:11

Follow @coach_chrislee for more value

TimeStamps

0:00 – Intro: Can you really drink and still lose fat?

2:15 – Why alcohol slows down fat burning (the science explained simply)

5:42 – How alcohol affects testosterone, muscle growth & recovery

8:20 – “It’s not just the drinks—it’s what comes with them” (late-night food trap)

11:05 – The calorie breakdown: beer vs wine vs liquor vs cocktails

14:37 – Does moderation actually work or is it a trap?

18:10 – Weekend drinking: the hidden reason progress stalls

21:22 – The social pressure problem: handling friends & work events

24:48 – How to plan alcohol into your weekly calories

28:33 – Strategies to reduce the damage when drinking

32:11 – Real client story: the guy who dropped 20 lbs while still drinking weekly

35:45 – Why “all or nothing” thinking kills fat loss progress

39:02 – The hydration & recovery hack every drinker needs

42:15 – How to mentally reframe alcohol so it doesn’t control your results

46:28 – Rapid-fire Q&A: Can tequila be “healthy”? What about red wine?

50:12 – Final takeaways: The truth about alcohol and sustainable fat loss

00:00 – Welcome to the Shrimp Era

Why most desk workers look like “shrimp” and how posture problems start

02:25 – Rear Delts: The Forgotten Muscle

Why your rear delts are weak and why it matters more than you think

05:15 – Ergonomics 101: Fix Your Setup

Exact desk, chair, and screen setup to improve posture while working

10:30 – The Magic 3 Core Movements

3 simple floor exercises to re-engage your abs and glutes at home

14:00 – Deadlifts for Desk Guys

Why deadlifts are king for posture—and how to do them safely

20:00 – Posture Test You’ll Probably FailThe 90-90 wall test to reveal how bad your posture really is

24:50 – TYV Raises for Shoulder Alignment

A powerful corrective drill for your traps, delts, and back

33:00 – Best Posture Exercises in the Gym

From rear delt flies to machine rows—exact moves you need to program

41:00 – Lower Back of Steel: Roman Chair Work

Strengthen your spinal erectors and grow taller (seriously)

45:30 – Farmer’s Carries & Front Rack WalksOne of the most functional posture fixes (and grip strength boosters) you can do

50:00 – The Real-Life Win of Getting Stronger

How one client shocked his coworkers by effortlessly lifting heavy during an office move

51:40 – Your Daily Posture Blueprint

Step-by-step recap: ergonomic fixes, daily drills, and strength work to bulletproof your body

00:00 – Intro & What’s Coming Up

Meet Coach Chris & Coach Brett as they share fitness hacks for corporate life—office, WFH, and travel.

00:21 – Office Workers: Must-Do Hacks

✅ Carry protein snacks everywhere

✅ Swap soda for diet soda or water

✅ Keep a water bottle handy for hydration & steps

✅ Go to the gym before or after work—no detours home!

✅ Don’t let your comfy chair trap you

15:02 – Work-From-Home: Beat Low Steps & Snacking

🏠 Stand-up desk, walking pad, under-desk cycle

🚶‍♂️ Walk after meals

🥗 Meal prep so you’re not ordering pizza

🚫 Keep tempting snacks OUT of the house

⏰ Block workouts into your calendar

💪 Minimal home gym gear = big results

26:30 – Frequent Travelers: Stay Fit on the Go

✈️ Bring resistance bands & door anchors

🏋️‍♂️ Adjust weights if hotel equipment feels different

🍗 Prioritize lean proteins & veggies at business meals

🥖 Skip or cut down carbs & sauces when dining out

🍟 Fast food? Go for high-protein, lower-calorie picks (Chick-fil-A grilled, Chipotle bowls)

⏳ Skip breakfast to save calories for business dinners if needed

41:25 – Real Life Talk & Client Stories

🎙 Chris shares travel chaos & family emergencies

😱 Brett talks panic attacks, sports injuries, and tough client stories

😂 Plus: Why is Canadian bacon called “Canadian”?

50:03 – Wrap-Up & Takeaways

👉 Keep it simple. Plan ahead. Make the best choice you can—even on the road.

Follow Us On IG:

@coach_chrislee

In this episode of the Generation Fit podcast, Coach Chris and Coach Brett discuss the worst foods to order when eating out and provide healthier alternatives. They explore various cuisines, highlighting hidden calories and unhealthy options while emphasizing the importance of protein and lower-calorie choices. The conversation covers Italian, American, Asian, Korean, Indian, Japanese, and Tex-Mex cuisines, offering insights on how to navigate restaurant menus wisely to maintain a healthy diet while enjoying dining out.

Chapters

00:00 Introduction to Eating Out Wisely

03:54 Italian Cuisine: Hidden Caloric Dangers

08:36 American Restaurant Pitfalls

18:47 Navigating Asian Cuisine: Chinese and Korean Dishes

28:51 Exploring Indian Cuisine: Carbs and Calories

36:14 Navigating Indian Cuisine for Healthier Choices

37:41 Japanese Cuisine: The Good and the Bad

43:47 Understanding Americanized Mexican and Tex-Mex Dishes

51:58 Steakhouse Strategies for Healthier Dining

58:31 Exploring Vietnamese Cuisine: Pho and Beyond

01:01:44 The Deceptive Nature of Caesar Salads

Follow on Instagram

@coach_chrislee

In this episode of the Generation Fit podcast, hosts Benji and Chris tackle common misconceptions about fitness, particularly among corporate desk workers. They discuss the healthy fallacy, emphasizing that eating healthier doesn't automatically lead to fat loss. The importance of whole foods and understanding calorie intake is highlighted, along with a critical look at protein bars and snacks. The hosts also explore efficient workout strategies, debunking the myth that more time in the gym equals better results. Meal timing is addressed as a significant misconception, and the episode concludes with a discussion on the art of wrestling and its parallels to fitness.

Timestamps

00:00 Introduction to Misconceptions in Fitness

00:20 The Healthy Fallacy: Eating Healthy vs. Losing Weight

04:57 The Importance of Whole Foods for Health

14:16 Time in the Gym: Quality Over Quantity

25:23 Meal Timing: Finding What Works for You

31:53 Meal Timing and Preferences

34:35 Building Better Eating Habits

35:34 The Importance of Meal Timing

37:14 Focus on the Basics

39:03 Personal Updates and Life Experiences

43:25 Sports and Entertainment Discussions

47:47 Wrestling and Storytelling in Sports

54:38 Injury Prevention and Gym Safety

Follow Us on IG

@coach_chrislee

@benjitucker.fit