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Free Guides from Ken Hoyer

Ten practical PDF guides covering the most important areas of fitness after 40 — including four brand-new guides on mobility, belly fat, sleep, and hormones. Each guide is yours immediately, free.

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✦ New — Mobility · Belly Fat · Sleep · Hormones — Interactive App Workouts Included
NEW
Mobility & Joint Health
Move Without Pain
The complete mobility & joint health guide for adults over 40. Tier 1–3 protocol, 5 critical zones, and targeted fixes for lower back, knees, and shoulders.
  • The 5 critical mobility zones after 40
  • 3-tier 12-week mobility protocol
  • Lower back, knee & shoulder pain fixes
  • Anti-inflammatory nutrition & supplement stack
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▶ 3 Workouts
NEW
Hormonal Fat Loss
Kill the Belly Fat
Why belly fat after 40 is completely different — driven by insulin resistance, cortisol, and hormone decline. The 4-pillar strategy that actually addresses the root cause.
  • The 4 hormonal root causes of belly fat
  • Insulin optimization & 16:8 protocol
  • Metabolic training — Protocol A & B
  • 90-day belly fat blueprint
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▶ 2 Workouts
NEW
Sleep & Recovery
Sleep Like an Athlete
Your results are built during sleep — not during training. Fix your sleep architecture, accelerate recovery, and unlock the results you've been training for.
  • Deep sleep & growth hormone connection
  • 90-minute pre-sleep wind-down protocol
  • Evidence-based sleep supplement stack
  • Post-workout recovery sequence
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▶ 2 Workouts
NEW
Hormone Optimization
Fuel Your Fire
Natural hormone optimization for men and women over 40. Testosterone, growth hormone, cortisol, and thyroid — addressed through training, nutrition, and lifestyle.
  • Testosterone training template — men & women
  • Top 5 natural GH boosters
  • Cortisol as the master saboteur
  • 90-day hormone optimization master plan
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▶ 1 Workout
Original Guide Series — Training, Fat Loss & Nutrition
Fat Loss
28-Day Fat Loss Jumpstart
A complete science-backed 28-day program — lift 3x/week, hit protein daily, walk every day, protect sleep. Four pillars, one direction.
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Fat Loss
How to Lose Belly Fat After 40
The visceral fat cycle explained — hormonal shifts, insulin resistance, and elevated cortisol. The exact strategy to break the cycle.
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Men's Health
Best Workout Plan for Men Over 40
The testosterone reality, the 3-day strength template, progression rules, and the nutrition setup that actually supports the work.
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Women's Fitness
Best Workout Plan for Women Over 40
The biology after 40, a 3-day strength template built around glutes/back/core, and the nutrition approach that supports real body change.
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Training
How Many Days Should You Lift?
More is not always better after 40. The science-backed answer for every goal — plus 2-day, 3-day, and 4-day weekly templates.
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Nutrition
What to Eat to Build Muscle After 40
The complete nutrition blueprint — protein targets, calorie setup, carb timing, best food sources, and two full sample meal plans.
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