1. Start lifting weights.
After 30, muscle loss begins - and it’s downhill fast if you don’t fight back.
Resistance training 2-3x per week will preserve your muscle, strengthen your bones, and keep you strong for decades.
Aim to be consistent with it for decades.
2. Eat more protein.
If you’re not eating 0.8-1g of protein per lb of body weight daily, you’re making it harder to stay lean and strong.
Protein builds and maintains muscle while reducing hunger.
3. Fix your sleep.
Sleep is critical for fat loss, muscle gain, and overall health.
Men who sleep less than 6 hours are at higher risk for heart disease, obesity & early death. Shoot for 7-9 hours a night. It’s not optional.
4. Check your blood work.
Track these key markers regularly:
- Cholesterol
- Fasting blood sugar
- C-reactive protein (CRP)
- Omega-3 index
- Testosterone
Early detection can save your life.
5. Lose excess fat.
Visceral fat (the fat around your organs) is deadly. It raises your risk of heart disease, diabetes, and cancer.
Check your waist to hip ratio. If it's not ideal, act now
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