·S1 E18

Episode 18: Protein, Fiber, and Nutrition for Midlife Men | Meridan Zerner

July 7

39 mins

Episode Description

Every month brings a new diet and a new wall of supplements. For a midlife man who just wants to feel good and stay strong, the noise is deafening. Meridan Zerner has spent 30 years cutting through it.

A registered dietitian, sports nutrition specialist, and 25-year veteran of Dallas’s Cooper Clinic, she joins us to aim that experience straight at the midlife man and give him an honest place to start.

In this episode, you’ll learn:

• What actually changes in a man’s body after 40, and why food becomes a bigger lever than it was at 25

• The Thoughtful 30, her simple framework for building a foundation that lasts

• Why you need more protein as you age, not less, and how much per meal actually does the work

• How much fiber most men are missing, and the easiest ways to close the gap

• Where intermittent fasting helps, and where it quietly fights your number one job

• Which supplements are worth the money, and which are just marketing

Find Meridan at meridanzernernutrition.com, on Instagram @meridanzerner, and on LinkedIn at /in/meridan-zerner. Her forthcoming book is The Thoughtful 30: A 30-Day Reset for Midlife and Beyond.

Against the Fade. Don’t fade.

Chapters (estimates, verify against Descript before publish)

0:00 Open

3:18 What actually changes in a man’s body in midlife

5:13 Anabolic resistance, and why muscle is your metabolic engine

6:25 Where to start: insulin resistance and carb quality

8:15 Know your numbers, then fuel the body

12:27 The Thoughtful 30, and the half Ironman that started it

15:21 The ten pillars, from morning sunlight to gratitude

19:26 Fiber, your gut, and the sponge effect

24:14 Protein after 40: why you need more, not less

26:17 Intermittent fasting: the cutoff that actually helps