The Jay Alderton Podcast

Every year for over a decade, I read this blog post, which I discovered in the 2nd week of December in 2012. It's Brutal and triggering, but I always get a few good reminders from reading it, so I decided to turn the entire blog post into a podcast!If you want to read it, then click here.A Massive shoutout to Jason Pargin for this blog post and to Cracked.com for keeping the fire alive with this classic!Enjoy!

In a world where content creation is often over-complicated, finding a unique voice can be the key to success. In this episode of the Jay Alderton podcast, personal trainer and content creator Matt West, known for his viral series “F*ck or Suck," shares his journey and the importance of authenticity in building an audience. Check Out Matt's Page Here

Six hard truths every 40+ person needs to hear to get leaner, stronger, and back in control. Listen, take notes, implement today.The 6 brutal truths#1 - You're not too busy, it just hasn't broken yet, so you haven't bothered to fix it#2 - We spend too much time online #3 - Get to know your numbers, set minimum standards, then fuck off your whoop watch#4 - Stop eating like a teenager#5 - Get good at sleeping#6 - Stretch and Lift Weights If this hit a nerve, share it with a mate over 40 and leave a review. Screenshot your notes and tag @jayaldertonI’ll repost the best takeaways.

This week, I’m joined by none other than my long-time friend, co-host, and the “Beast” from The Body and The Beast, Dan Meredith.For years, Dan and I sat down every Wednesday to record our podcast together, and now we’re bringing that energy back with a new monthly series right here on my show.In this episode, we dive into:Why success isn’t about genius but about consistency, risk tolerance, and asking for helpThe myth of the “success bucket” and why lifting others up helps you level up tooHow to manage distraction, build focus, and “earn the right” to switch offThe power of time-blocking and designing routines that actually work for youA few trademark tangents on dating apps, quotes, and yes… pretty privilegeIf you’ve missed the banter, the insights, and the occasional bit of chaos from The Body and The Beast, you’re going to love this.Tune in for unfiltered advice, plenty of laughs, and practical takeaways you can apply straight away.

Ready to get in the best shape of your life and finish the year with a professional photoshoot? Click here to apply for RM40 “Shoot Shape” (starts 8 Sept) In this episode, Jay lays out the six golden rules that let you lift hard now and still be lifting in your 50s, 60s and beyond. Expect practical programming tweaks, ego-checks, and recovery tactics you can use this week.Joint-first trainingChoose movements that feel smooth on joints and ditch anything that triggers 4/10 “bad pain” or form breakdown, swap it immediately. Track everything (or track nothing)Log sets, reps, and loads. Follow the Weekly Beat-Down Principle: beat last week by +1 rep or +1.25–2.5 kg.Small plates, big gainsUse double progression: once you hit the top of your rep range with 1–2 reps in reserve (RIR), add the smallest weight next session. The 60-Minute RuleLift 3–4 days/week for 45–60 mins. Prioritise three compounds first, then accessories if energy remains. Listen to your body’s budgetHigh stress or poor sleep? Auto-reduce volume by 20–30% or do light technique + easy cardio.Sleep like your gains depend on itThey do. Chase 7–8 hours with consistent wake time and a cool room. Treat sleep as the most important “set” you do.