Your Nutrition Portfolio After 40: Carbs, Fats, and Protein as Cash, Stocks, and Bonds
As you move past 40, your mindset towards your body’s nutritional needs to shift from thinking dishes to thinking macro-nutrients. Much like adjusting your financial investments as you age, your diet also needs to be rebalanced for long-term health and performance. Let’s break it down using an investment analogy: think of carbs as cash, fats as stocks, and protein as bonds.
Carbs Are Cash At Hand: High Liquidity, Quick Access
Carbohydrates are your body’s quickest source of energy – fast, accessible, and easy to use. Like cash in your wallet or your current account, carbs are essential for day-to-day functioning. But just as holding too much cash can devalue your portfolio over time (inflation, anyone?), relying heavily on carbs (especially refined ones) can lead to energy crashes, insulin resistance, and weight gain over time.
And let’s not forget that our brain is fed by carbs only, just the carbohydrates can cross the blood-brain barrier and feed it. You do want to stay sharp, focused and witty, right?
On top of everything, carbs stored in the liver and in the muscles are the short money you can readily use in emergency cases like running towards the gate not to miss the vacation flight or playing with the kids in the park and, of course, sex.
For men over 40, reducing simple carbs and emphasizing complex carbs (like vegetables, legumes, and whole grains) keeps your energy steady without spiking your blood sugar. Aim for about 40% of your daily intake from carbs, or around 800 kcal per day on a 2,000 kcal nutrition.
Fats Are Stocks: High Return, More Volatility
Healthy nutritional fats (think avocados, olive oil, nuts, fatty fish) are the stocks of your nutrition portfolio. They provide excellent long-term health returns like supporting brain function, hormones, and joint health — but must be managed wisely. Like a volatile stock, the wrong kind of fats (trans fats, heavily processed oils) can do damage over time.
After 40, fats become even more valuable. They keep you full, support testosterone levels, and help absorb fat-soluble vitamins. Men need fats to be available even more than women – all hormone creation processes start with fats. Yes, again, testosterone is a hormone and its secretion depends on availability of fats in your system.
When it comes to body-fat, you probably have more than enough of that in your portfolio currently. Which means you are holding on to too much risk, this time for your health and subsequently your future.
Target your daily intake around 30% of your daily calories from fats, or 630 kcal/day. That’s roughly 70 grams of fat per day on a 2000 kcal nutrition.
Protein = Bonds: Stability and Long-Term Value
Protein is the steady, reliable bond of your diet. It might not offer instant energy like carbs or the richness of fats, but it provides muscle preservation, repair, and metabolic support—all critical as you age and naturally lose muscle mass (sarcopenia). Just like bonds stabilize a portfolio, protein stabilizes your health.
Same as in investment, the more you hold on to the bonds, the higher their value becomes. Holding on to protein not only supports your muscle, but also bone density, organ repair and maintenance, longevity.
For men over 40, increasing protein is a smart move. Not only does it keep you fuller longer, but it also protects muscle, especially if you’re staying active with strength training. Set aside 30% of your daily calories for protein, or 600 kcal/day, which equals about 150 grams of protein daily.
Final Thoughts: Diversify and Rebalance
Just like your financial portfolio, nutrition isn’t one-size-fits-all. Your activity level, health goals, and lifestyle all play a role. A professional, a really good personal trainer, can and should help you rebalance your portfolio and change it over time. The investment mindset helps:
- Reassess regularly (every few years or after major life changes)
- Avoid over-investing in one macronutrient (never put all your eggs in one basket)
- Think long-term performance, not quick wins (it is marathon, not a sprint)
If you’re over 40, it’s time to shift your strategy—not just financially, but nutritionally too. Think of every meal not as a meal, but as ingredients, as a strategic investment in your longevity, energy, and strength.
