Why You Gain Weight Over 40

Weight gain over 40 is a real thing, and the last 6 months have shown me exactly why it happens.

Nothing changed with my hormones or metabolism when Blakley and I signed on the dotted line for our fixer-upper.

Yet when I looked in the mirror this morning, I saw a slightly fluffier version of myself than I’m used to.

Through a little bit of honest reflection (pun intended), it makes sense.

#1 - I’ve been more stressed.

Stress, and the hormone cortisol, don’t directly cause fat gain or muscle loss, but the downstream effects do matter.

I’ve had several stress-filled, sleepless nights over the last few months that led to missed workouts and a higher appetite.

Less training means fewer calorie-burning, muscle-building sessions in the gym. More fatigue usually means more mindless snacking.

#2 - I’ve had more responsibilities on my plate.

In addition to coaching clients and running our business, I became a general contractor and subcontractor.

We built out the garage gym. Painted the inside and outside of the house. Installed flooring. I’ve been putting in doors, trim, and even now I’m painting cabinets and installing hardware.

I love working with my hands, but it takes time and energy.

For as long as I can remember, I’ve trained 4–5 days per week and consistently hit 10k steps per day.

Lately, that’s looked more like 3 shorter workouts, and more sandpaper than steps.

I get why so many people blame age.

Once you’re over 40 and the weight starts creeping up, it’s easy to assume your metabolism has slowed down.

But in my experience, the bigger factor is usually that life gets more complicated.

And that’s exactly what happened to me.

The extra work on my plate didn’t change my body directly. But just like stress, the downstream effects did.

Here’s the good news.

My age has nothing to do with the equation.

Even though I turn 48 next month, the levers that control my results are still fully in my control.

I know exactly why I’ve gained a few pounds of fluff, and more importantly, I know exactly what to do about it.

I’m getting back to 4–5 workouts per week.

I’m prioritizing my steps again.

I’m protecting my sleep and managing stress more intentionally.

Thanks to Blakley, I’ve got a program to follow. And thanks to the accountability we’ve built into our lives, I don’t have to rely on motivation to get back on track.

That’s the lesson.

Most people blame age when the real culprits are stress, poor sleep, inconsistent workouts, lower daily activity, and a busy life that slowly pushes their good habits out the door.

The good news is those things can be fixed without hacks or supplements.

You can’t control your age, but you can absolutely control the habits that determine how your body ages.

And if you stay consistent, there’s no reason you can’t be stronger, leaner, and healthier at 48 than you were at 38.

That’s certainly my plan.

Hope this helps,

Jonathan

P.S. - I heard a 🔥 quote yesterday: “When you’re born, you look like your parents. When you die, you look like your choices.”