Ftorresfitness

Ftorresfitness Hormonal optimization for men 40+
Insulin, Cortisol or Testosterone —
Which One is Stopping You? Start here ⬇️
https://protocols.theceoshred.com

Personal Trainer @ Embody Fitness UK & Dubai (December 2019 - Present)

Head Coach & Personal Trainer @ Irisin Gym Fujairah (October 2018 - October 2019)

Fitness Trainer at Fitness Hut Portugal (May 2015 - October 2018).

2,5 years as a Personal Trainer at Holmes Place Portugal (September 2012 - March 2015)

Attendence of the International Sport + Exercise Nutrition Conference in Newcastle Upon T

yne (December 2016)

Specialisation Course in Exercise during Pre and post-partum - Clínica das Conchas in Lisbon (September 2016)

Postgraduate Degree in Sports Nutrition - Manz/ULHT (October 2015 - March 2016)

Attendence of the Sports Management and Economics Congress in Cologne, Germany (November 2011)

Master´s Degree in Sports Management - Faculty of Human Kinetics (2010/2012)

Erasmus Exchange Student at Warsaw University of Physical Education in Poland (2009/2010)

Bachelor's Degree in Sports Sciences - Faculty of Human Kinetics (2010)

26/08/2026

If I wanted to lose belly fat as fast as possible WITHOUT sacrificing muscle, these are the 13 things I’d focus on:

1. Delay my first meal if it helps control hunger and calories.
2. Strength train 3–4 times per week.
3. Build my main meals around 40–50g of protein.
4. Keep fats controlled, not eliminate them.
5. Keep carbs in the diet. Potatoes, rice, oats and fruit all work.
6. Stay properly hydrated and use electrolytes when needed.
7. Walk for 10–15 minutes after my main meals.
8. Get protein after training, but focus even more on total daily protein.
9. Aim for roughly 1.6–2.2g of protein per kg of body weight while dieting.
10. Add 2 cardio sessions per week.
11. Create an eating schedule I can actually repeat.
12. Average 8,000–12,000 steps per day.
13. Sleep 7–8 hours and treat recovery seriously.

You do not need to eliminate carbohydrates.

You do not need hours of cardio.

And you definitely do not need another crash diet.

You need a calorie deficit, enough protein, resistance training, daily movement and a system you can repeat for months.

Save this if losing belly fat while keeping muscle is your goal.

25/08/2026

Most high-performing men do not describe themselves as stressed.

They say:

“I wake up tired.”

“My concentration disappears in the afternoon.”

“I crave sugar at 3 PM.”

“My digestion is unpredictable.”

“My face looks more tired.”

“My waist keeps increasing even though I still train.”

After 40, your margin for poor recovery becomes smaller.

More training, more caffeine, and another aggressive calorie cut are not always the answer.

Start with four fundamentals:

1. Get morning daylight and maintain a consistent sleep window.
2. Build meals around protein and fibre, then walk for 10 minutes after a main meal.
3. Train for adaptation instead of stacking intensity onto poor sleep.
4. Keep caffeine consistent and leave at least six hours before bed.

Lower the load. Let your body recover. Then rebuild.

I created a free 3-phase daily reset covering the morning, workday, and evening inputs I would audit first.

Comment CORTISOL and I will send it to you privately.

The visual contrast is illustrative. These signals can have many causes and are not a diagnosis.

Most high-performing men do not describe themselves as stressed.They say:“I wake up tired.”“My concentration disappears ...
25/08/2026

Most high-performing men do not describe themselves as stressed.

They say:

“I wake up tired.”

“My concentration disappears in the afternoon.”

“I crave sugar at 3 PM.”

“My digestion is unpredictable.”

“My face looks more tired.”

“My waist keeps increasing even though I still train.”

After 40, your margin for poor recovery becomes smaller.

More training, more caffeine, and another aggressive calorie cut are not always the answer.

Start with four fundamentals:

1. Get morning daylight and maintain a consistent sleep window.
2. Build meals around protein and fibre, then walk for 10 minutes after a main meal.
3. Train for adaptation instead of stacking intensity onto poor sleep.
4. Keep caffeine consistent and leave at least six hours before bed.

Lower the load. Let your body recover. Then rebuild.

I created a free 3-phase daily reset covering the morning, workday, and evening inputs I would audit first.

Comment CORTISOL and I will send it to you privately.

The visual contrast is illustrative. These signals can have many causes and are not a diagnosis.

24/08/2026

Visible abs did not tell me that my LDL was 146 mg/dL.

Twelve weeks later, it was 90.8.

I did not starve myself or eliminate carbohydrates. I was eating around 3,000 calories and approximately 350 grams of carbohydrates per day while continuing to train.

What changed?

I removed ghee, reduced fatty steak, chose leaner proteins and consistently increased soluble fibre.

My glucose and HbA1c also remained stable.

These are my personal results, not a universal protocol. But the lesson is important:

Measure.
Change the inputs.
Retest.

Send me a private message with “LDL” and I’ll share the exact food swaps I made.

Visible abs did not tell me that my LDL was 146 mg/dL.Twelve weeks later, it was 90.8.I did not starve myself or elimina...
24/08/2026

Visible abs did not tell me that my LDL was 146 mg/dL.

Twelve weeks later, it was 90.8.

I did not starve myself or eliminate carbohydrates. I was eating around 3,000 calories and approximately 350 grams of carbohydrates per day while continuing to train.

What changed?

I removed ghee, reduced fatty steak, chose leaner proteins and consistently increased soluble fibre.

My glucose and HbA1c also remained stable.

These are my personal results, not a universal protocol. But the lesson is important:

Measure.
Change the inputs.
Retest.

Send me a private message with “LDL” and I’ll share the exact food swaps I made.

I am 39 and maintain 9% body fat year-round while traveling, eating out and running a business.That does not happen beca...
23/08/2026

I am 39 and maintain 9% body fat year-round while traveling, eating out and running a business.

That does not happen because every week is perfectly controlled.

It happens because my system was built for real life.

When work gets demanding, I do not start negotiating with myself. I return to six rules: protein at each main meal, four focused strength sessions, a minimum travel standard, training booked in advance, one flexible meal and a Sunday review of the data.

This is what stops one difficult week from becoming one difficult month.

The same principle works with my clients. Ibrahim is in his 40s and has a demanding schedule. In 12 weeks, he lost exactly 10.3 kg of fat according to his scan data.

I am opening September private coaching for a small number of men over 40 who want to finish 2026 leaner, stronger and back in control.

Send me a private message with SEPTEMBER. I will ask a few questions to see if it is the right fit.

22/08/2026

Men over 40: some of the habits you use to get leaner may be working against your testosterone.

Aggressively cutting calories, adding excessive cardio, removing most carbohydrates or fats, and using fasting without considering your total training and recovery load can affect more than your weight.

Your energy, libido, strength and performance can all suffer.

This does not mean cardio is bad, carbohydrates automatically increase testosterone, or fasting should never be used.

It means your fat-loss plan must give your body enough nutrition and recovery to maintain muscle, performance and hormonal health.

Getting leaner after 40 should make you feel and perform better, not worse.

I created a free Executive Hormone Scorecard to help you identify whether testosterone, cortisol, insulin, sleep or nutrition may be your weakest area.

The link is in the first comment.

21/08/2026

Most men over 40 don’t need another extreme diet.

They need a fat-loss plan that still works on weekends, during travel, around business dinners and through demanding weeks.

Fat loss requires an energy deficit.

But cutting harder while strength, sleep and adherence are deteriorating usually creates a more fragile plan.

Swipe through the eight things I would correct first.

The goal is not just weight loss.

It is bringing your waist down while maintaining muscle, strength, energy and a lifestyle you can sustain.

If you’re doing the work but your waist still isn’t moving, send me “EXEC.”

Most men over 40 don’t need another extreme diet.They need a fat-loss plan that still works on weekends, during travel, ...
21/08/2026

Most men over 40 don’t need another extreme diet.

They need a fat-loss plan that still works on weekends, during travel, around business dinners and through demanding weeks.

Fat loss requires an energy deficit.

But cutting harder while strength, sleep and adherence are deteriorating usually creates a more fragile plan.

Swipe through the eight things I would correct first.

The goal is not just weight loss.

It is bringing your waist down while maintaining muscle, strength, energy and a lifestyle you can sustain.

If you’re doing the work but your waist still isn’t moving, send me “EXEC.”

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