Expert Q&A

What's a physical thing you can do TODAY that you couldn't do at 40 — how a functional medicine approach differs

Reclaiming Movement After 40: The Squat Test

At 45, one of the most empowering physical things you can do today that felt impossible at 40 is performing a full, pain-free bodyweight squat with your heels staying flat on the ground. Many of my clients in their late 40s and early 50s report this as their breakthrough moment. At 40, tight hips, inflamed joints, and insulin resistance often made deep squats feel like torture or simply unattainable. Today, after applying the principles from my book The Functional Reset, they move with confidence because we've addressed the underlying issues driving stiffness and metabolic slowdown.

How Functional Medicine Differs from Conventional Approaches

Conventional medicine often treats symptoms in isolation—prescribing pain relievers for joint pain or metformin for blood sugar—without exploring why these problems emerged. Functional medicine takes a systems-based approach, investigating root causes such as chronic inflammation, hormonal changes (especially declining estrogen and rising cortisol in perimenopause), gut microbiome imbalances, and nutrient deficiencies that sabotage metabolism. Instead of another failed diet, we create personalized plans that restore metabolic flexibility—your body's ability to burn fat efficiently rather than storing it.

Practical Steps You Can Start Today

Begin with the squat test: Stand with feet shoulder-width apart, toes slightly turned out. Inhale as you hinge at your hips and lower as far as comfortable while keeping heels down. Exhale to rise. Do 3 sets of 5-8 reps. This builds lower body strength, improves mobility, and activates muscles that support healthy blood pressure and glucose control—crucial when managing diabetes alongside weight.

Pair movement with anti-inflammatory nutrition: Aim for 30 grams of protein at breakfast (eggs, Greek yogurt with nuts) to stabilize blood sugar and reduce cravings. Incorporate turmeric, ginger, and leafy greens daily to calm joint pain without hours at the gym. Track sleep and stress—poor rest elevates cortisol, making hormonal weight gain worse. These small shifts respect your middle-income budget and busy schedule, avoiding expensive programs insurance won't cover.

Why This Approach Finally Works When Diets Failed

Most diets ignore how inflammation from processed foods and hidden sensitivities slows thyroid function and promotes fat storage around the midsection. By testing for food triggers, optimizing vitamin D and magnesium levels, and using gentle, joint-friendly movement, clients lose 1-2 pounds weekly without feeling deprived. The squat you achieve today symbolizes regained vitality—proof that addressing root causes delivers results where calorie counting never could. Start small, stay consistent, and watch your energy, joints, and waistline transform.

💬 What the Community Says

In online forums for adults over 45, many share excitement about simple wins like pain-free squats or walking longer distances that felt impossible a few years ago. The community frequently contrasts conventional doctors who "just hand out pills" with functional practitioners who run detailed labs for hormones, gut health, and inflammation. Most practitioners find that once they address root causes like perimenopause or food sensitivities, everyday movements improve dramatically and weight begins to shift. A vocal minority debates the cost of functional testing since insurance rarely covers it, but many report long-term savings from fewer medications. Beginners often express relief finding approaches that don't require strict meal prepping or intense gym routines, though some remain skeptical after years of yo-yo dieting. Lived experiences highlight better blood sugar control and less joint discomfort within weeks of anti-inflammatory eating and mobility work, though consistency remains the biggest reported challenge.
Cite this answer
Clark, R. (2026). What's a physical thing you can do TODAY that you couldn't do at 40 — how a func. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/what-s-a-physical-thing-you-can-do-today-that-you-couldn-t-do-at-40-how-a-functional-medicine-approach
Russell Clark, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Have a follow-up question?
More Questions 200 answered
▸ Is estriol as effective as estradiol for clitoral atrophy and how it connects to gut health and inflammation ▸ Best recipe book during the weight loss plateau phase ▸ Eyelid myokymia/twitching caused by oral progesterone — what does the research actually say? 📖 Inflammatory Markers — Clinical indicators like CRP that we monitor to ensure the body is moving from a state of disease to a state of vibrant … ▸ What is this new frozen hell: best practices and common mistakes to avoid ▸ Has anyone tried this lectin free lifestyle living with PCOS — what do certified weight loss coaches recommend? ▸ Used old Mounjaro pen by mistake - should I be worried specifically for women over 40 ▸ One avocado a day? What's up with that? Does anyone remember if the good doctor ever gave us an explanation for that when you have PCOS or hormonal imbalances ▸ Anyone here works in sales? Does carnivore have positive or negative effect on you? ▸ Started at 270 pounds at the beginning of last year, at the end I was 179 pounds! How do I look — what does the research actually say? ▸ What they don't tell you when you start a major weight loss plan and its effect on metabolism and insulin levels 📖 The Clark Protocol — Our evidence-based framework that combines clinical nurse practitioner expertise with personal experience to solve the o… 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Two week pause, ok to return to current dose if you're on a GLP-1 like semaglutide or tirzepatide ▸ Has anyone switched from brand name Premarin to the new recently released generic conjugated estrogens and feels like it is not working as well — what does the research actually say? ▸ Anyone stopped responding to Mounjaro and had better results with retatrutide and how it connects to gut health and inflammation ▸ Anyone stretching out to 3 weeks between shots when you have PCOS or hormonal imbalances ▸ Anyone worried about the FDA crackdown — what most people get wrong about this 📖 Bio-Individuality — The understanding that every patient’s metabolic journey is unique, requiring a personalized approach to dosing and diet… ▸ Anyone Here Successfully Reversed Insulin Resistance? What Actually Worked — what most people get wrong about this ▸ What a 55 water fast did for me — what do certified weight loss coaches recommend? ▸ How long does it take you to fall asleep at night? 📖 Visceral Fat — The dangerous 'hidden' fat stored around internal organs that drives chronic disease and is specifically targeted by our… ▸ When I want to lose weight fast I fast? 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Can I get an upvote for the true enemy of diabetes for long-term maintenance (not just short-term) ▸ Do people feel comfortable and satisfied on PP — what does the research actually say? ▸ Can we stop posting good glucose levels and pretending they are bad for those with hypothyroidism or Hashimoto's ▸ Is the idea of the kitchen timer to eventually get to the point where someone has an orgasm just from hearing the ding? Pavlov's orgasm — evidence-based answer for CFP patients ▸ Is estriol as effective as estradiol for clitoral atrophy — what do certified weight loss coaches recommend? ▸ Restarted Mounjaro — low doses not working second time round? 📖 Metabolic Reset — The process of retraining your body to utilize stored fat for fuel and regulating hunger hormones so you can maintain yo… ▸ When I smoke a little weed as a T1D and start feeling tingly on a low-carb or ketogenic diet ▸ How I found out I had uterine cancer, what I wish I had known, and what everyone with PCOS should know about their period for those with hypothyroidism or Hashimoto's ▸ How are we getting enough protein? Tips please — evidence-based answer for CFP patients 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ How I found out I had uterine cancer, what I wish I had known, and what everyone with PCOS should know about their period specifically for women over 40 ▸ How to avoid loose skin on Mounjaro when you have PCOS or hormonal imbalances ▸ How long did you carry a pad post-menopause: how to talk to your doctor about this 📖 CICO (Calories In, Calories Out) — An outdated model of weight loss that ignores the role of hormones; we challenge this by focusing on food quality and ho… ▸ Opened monjuaro pen is it safe to use and its effect on metabolism and insulin levels ▸ Carbon Dioxide Breathalyzer during the weight loss plateau phase ▸ What the hell is wrong with this sub during the weight loss plateau phase ▸ How To Speed Up Your Metabolism After 40 for those with hypothyroidism or Hashimoto's ▸ Why is almost all the focus in treating PCOS on fertility and how it connects to gut health and inflammation ▸ Oval twice a week patch - what was I using — what most people get wrong about this 📖 GIP (Gastric Inhibitory Polypeptide) — A hormone that, when combined with GLP-1, enhances the body’s ability to break down fat and manage blood sugar levels mo… 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ When feeling down, remember that PCOS is what helped our ancestors survive during the weight loss plateau phase ▸ Had my annual physical today and how it connects to gut health and inflammation ▸ When I smoke a little weed as a T1D and start feeling tingly: how to talk to your doctor about this ▸ Insomnia while taking oral minoxidril for those with hypothyroidism or Hashimoto's ▸ When period stopped did you feel like the worst pmdd of all time daily or: how to talk to your doctor about this ▸ Astounded to see that 19 million people in the US are on levothyroxine. Why is hypothyroidism so prevalent? What is causing such crazy high levels of thyroid disease when you have PCOS or hormonal imbalances ▸ How I Lost 22lbs in 3 Months (155→133lbs at 5'8") after not being able to lose weight for a long time — what do certified weight loss coaches recommend? 📖 Smart Cycling — The strategic alternating of medication doses with planned 'off' periods to prevent receptor desensitization and ensure … ▸ For those that struggled with side effects, have you been able to space out your doses successfully if you're on a GLP-1 like semaglutide or tirzepatide 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Anyone else with hashimoto's AND adhd in here: how to talk to your doctor about this ▸ Can anyone recommend a good, reliable source for Mounjaro injections which costs less than 200 bucks for four injections please on a low-carb or ketogenic diet ▸ Ladies over 40, how are you losing weight with Insulin Resistance when you have PCOS or hormonal imbalances 📖 Modern Wheat Dangers — The hidden threat in hybridized grains that causes gut inflammation and spikes blood sugar more aggressively than pure t… ▸ A Switch from HRT to Birth Control: best practices and common mistakes to avoid ▸ Anyone worried about the FDA crackdown — what do certified weight loss coaches recommend?