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Most people fail to keep up with their health & fitness after 40.
Don't let that be you.
Here's the playbook you need.
Including:
• The 4 big areas you can't get wrong
• The specific tactics to make sure you don't
Don't let that be you.
Here's the playbook you need.
Including:
• The 4 big areas you can't get wrong
• The specific tactics to make sure you don't
First of all, let's level-set on the goal.
Sure we'd love to be rocking six-pack abs, chiseled pecs & toned arms to the embarrassment of the rest of the over-40 crowd at the community pool...
Those are great (& possible), but after 40, they are "nice to haves."
Sure we'd love to be rocking six-pack abs, chiseled pecs & toned arms to the embarrassment of the rest of the over-40 crowd at the community pool...
Those are great (& possible), but after 40, they are "nice to haves."
In middle age, our fitness goals are less about vanity and more about utility.
What do we really need to do?
• Avoid injury
• Prevent disease
• Build functional (full body) strength
• Maintain high levels of energy
Six packs are great. But these are more important now.
What do we really need to do?
• Avoid injury
• Prevent disease
• Build functional (full body) strength
• Maintain high levels of energy
Six packs are great. But these are more important now.
So how do we get there?
By getting the basics right and being smart about our tactics.
In this thread, I'll cover 4 areas of focus with specific recommendations for each.
They are:
• Exercise
• Nutrition
• Supplements
• Sleep & Recovery
Let's dive in.
By getting the basics right and being smart about our tactics.
In this thread, I'll cover 4 areas of focus with specific recommendations for each.
They are:
• Exercise
• Nutrition
• Supplements
• Sleep & Recovery
Let's dive in.
1/ EXERCISE
Just do it. It ALMOST doesn't matter what it is.
But multiple times per week, we need to:
• Sweat profusely
• Be completely out of breath
• Use our muscles to the point of soreness
If this doesn't sound like you, you're not working hard enough.
Just do it. It ALMOST doesn't matter what it is.
But multiple times per week, we need to:
• Sweat profusely
• Be completely out of breath
• Use our muscles to the point of soreness
If this doesn't sound like you, you're not working hard enough.
2. But exercise doesn't have to SUCK.
It does, however, need to be sustainable.
To make that happen, look for activities that:
• You actually enjoy (tennis, weightlifting, Peloton, whatever).
• Have some community aspect
• Allow you to track your progress
It does, however, need to be sustainable.
To make that happen, look for activities that:
• You actually enjoy (tennis, weightlifting, Peloton, whatever).
• Have some community aspect
• Allow you to track your progress
3. @girdley, who is impressively fit in his late-40s, recently told me about how he keeps it sustainable. https://twitter.com/gregorycampion/status/1523990528689274880?s=20&t=6xo95uS_8Uj2w_yPVMmtug
4. @girdley brings up variety and stretching - two extremely important concepts.
When it comes to variety, we're too old to hammer the same activity day in and day out.
If we want to be functionally strong - aka able to do random sh*t without injury - we need variety.
When it comes to variety, we're too old to hammer the same activity day in and day out.
If we want to be functionally strong - aka able to do random sh*t without injury - we need variety.
5. Here's what a week with variety built in can look like:
Sun - Full body strength class
Mon - HIIT ride / run
Tues - Weightlifting
Weds - Recovery / long walk or light run / Tennis
Thurs - Full body strength class
Fri - Endurance ride / run
Sat - Weightlifting
Sun - Full body strength class
Mon - HIIT ride / run
Tues - Weightlifting
Weds - Recovery / long walk or light run / Tennis
Thurs - Full body strength class
Fri - Endurance ride / run
Sat - Weightlifting
6. Obviously yours will look different. The key is stressing your body daily.
But don't skip the weightlifting/strength-training.
If you're just running or just playing tennis, you're not going to build that full body strength that is so critical to injury prevention.
But don't skip the weightlifting/strength-training.
If you're just running or just playing tennis, you're not going to build that full body strength that is so critical to injury prevention.
7. For working out your entire body, I recommend Peloton's 30min full body strength classes. They have a massive library of them and they only require a couple of dumbbells.
But that's just one option. So much great instruction is available for free on YouTube and other places.
But that's just one option. So much great instruction is available for free on YouTube and other places.
8. For weightlifting... keep it simple:
• Benchpress
• Squats
• Deadlifts
• Lawnmower rows
• Overhead press
Move quickly from one exercise to another.
Write down how many reps you're able to do.
Seeing your progress from week to week is an incredible motivator.
• Benchpress
• Squats
• Deadlifts
• Lawnmower rows
• Overhead press
Move quickly from one exercise to another.
Write down how many reps you're able to do.
Seeing your progress from week to week is an incredible motivator.
9. And if you can't get to the gym, you can do an incredible amount just with bodyweight exercises:
• My favorite quick workout is 100 push-ups - don't get off the floor until you're done. Aim for <10 mins to start.
• Get a pull-up bar (can start with assisted)
• Air squats
• My favorite quick workout is 100 push-ups - don't get off the floor until you're done. Aim for <10 mins to start.
• Get a pull-up bar (can start with assisted)
• Air squats
10. When you're done working out, don't forget to STRETCH.
Seriously, once you hit 40, you can no longer ignore this. It may be as important as the workout itself.
I'm obviously a Peloton fan, and I like their offering here, too.
A full library of 10-min full body stretches.
Seriously, once you hit 40, you can no longer ignore this. It may be as important as the workout itself.
I'm obviously a Peloton fan, and I like their offering here, too.
A full library of 10-min full body stretches.
11. Not only does stretching target all of those specific muscle groups that you just worked out and help to jumpstart your recovery, but it also signals to your nervous system that the "threat" is over... it is time to relax.
This transition is critical.
This transition is critical.
12. Finally... get yourself a massage gun.
After 40, the reality is that we're just going to have more soreness & nagging areas of tightness.
This luxury is worth it. Find a partner & enjoy "gunning" each other regularly.
It's a great way to shorten recovery times.
After 40, the reality is that we're just going to have more soreness & nagging areas of tightness.
This luxury is worth it. Find a partner & enjoy "gunning" each other regularly.
It's a great way to shorten recovery times.
13. Next up, NUTRITION
You already know what to do. You just need to be more intentional about it.
• Cut WAY back on the highly processed carbs
• Up the amount of protein (most don't consume nearly enough)
• Get laser-focused on eating REAL food that is naturally occurring
You already know what to do. You just need to be more intentional about it.
• Cut WAY back on the highly processed carbs
• Up the amount of protein (most don't consume nearly enough)
• Get laser-focused on eating REAL food that is naturally occurring
14. On the carbs & protein. I have learned a lot from @BiggestComeback
His approach to creating "Nutrition Rules" is powerful.
Your target #'s will look different but having a framework like this can be extremely effective. Use an app to track. https://twitter.com/BiggestComeback/status/1491179170768252928?s=20&t=f5tz8s-Z9VXXR66JJg-lGQ
His approach to creating "Nutrition Rules" is powerful.
Your target #'s will look different but having a framework like this can be extremely effective. Use an app to track. https://twitter.com/BiggestComeback/status/1491179170768252928?s=20&t=f5tz8s-Z9VXXR66JJg-lGQ
15. @BiggestComeback is also a proponent of intermittent fasting.
It's an effective way to:
• More intentionally control what you're putting into your body (& when, which can be surprisingly impactful)
• Give your digestive system a regular break, which has multiple benefits
It's an effective way to:
• More intentionally control what you're putting into your body (& when, which can be surprisingly impactful)
• Give your digestive system a regular break, which has multiple benefits
16. I personally fast 6x/week and it does not feel like a sacrifice to not eat between 8pm and 11am, which is my window of choice.
@hubermanlab has a superb episode on intermittent fasting which is a must-listen for anyone considering this tactic. https://twitter.com/gregorycampion/status/1473320507483168771?s=20&t=f5tz8s-Z9VXXR66JJg-lGQ
@hubermanlab has a superb episode on intermittent fasting which is a must-listen for anyone considering this tactic. https://twitter.com/gregorycampion/status/1473320507483168771?s=20&t=f5tz8s-Z9VXXR66JJg-lGQ
17. We can't discuss nutrition without discussing alcohol.
Despite its social benefits, alcohol:
• Is a motivation killer
• Leads to other bad nutrition choices
• Wrecks our sleep and recovery
It is worth considering cutting WAY back. https://twitter.com/gregorycampion/status/1492963084230664198?s=20&t=f5tz8s-Z9VXXR66JJg-lGQ
Despite its social benefits, alcohol:
• Is a motivation killer
• Leads to other bad nutrition choices
• Wrecks our sleep and recovery
It is worth considering cutting WAY back. https://twitter.com/gregorycampion/status/1492963084230664198?s=20&t=f5tz8s-Z9VXXR66JJg-lGQ
18. In fact, some of my favorites on this platform including:
• @dickiebush
• @polina_marinova
... have done or are doing very long streaks without alcohol.
When the smartest, most productive people in your feed are doing something new, it's worth paying attention.
• @dickiebush
• @polina_marinova
... have done or are doing very long streaks without alcohol.
When the smartest, most productive people in your feed are doing something new, it's worth paying attention.
19. And that brings us to SUPPLEMENTS...
Okay, this one is controversial and I am no doctor so please take this for what it is... one guy on Twitter's views...
But let me tell you what I use based on learnings from the smartest people I pay attention to in this space.
Okay, this one is controversial and I am no doctor so please take this for what it is... one guy on Twitter's views...
But let me tell you what I use based on learnings from the smartest people I pay attention to in this space.
20. AG1 from @AthleticGreens
We need a baseline. For me & many others, that "nutritional insurance" comes from AG1.
It's got all the vitamins, nutrients, pre/probiotics you need in one serving.
I spoke w/ @KatColeATL in detail about all things AG1. https://twitter.com/gregorycampion/status/1511328795000774660?s=20&t=f5tz8s-Z9VXXR66JJg-lGQ
We need a baseline. For me & many others, that "nutritional insurance" comes from AG1.
It's got all the vitamins, nutrients, pre/probiotics you need in one serving.
I spoke w/ @KatColeATL in detail about all things AG1. https://twitter.com/gregorycampion/status/1511328795000774660?s=20&t=f5tz8s-Z9VXXR66JJg-lGQ
21. Magnesium
Magnesium can have a wide variety of benefits from improved sleep to better memory, focus and cognitive performance.
I take 144mg of Magnesium L-Threonate (Life Extension) before bed every night. https://twitter.com/hubermanlab/status/1481842988477300737?s=20&t=p3vWTv-XjlEm8yl8wtgX9g
Magnesium can have a wide variety of benefits from improved sleep to better memory, focus and cognitive performance.
I take 144mg of Magnesium L-Threonate (Life Extension) before bed every night. https://twitter.com/hubermanlab/status/1481842988477300737?s=20&t=p3vWTv-XjlEm8yl8wtgX9g
22. L-Theanine
Another @hubermanlab recommendation. Theanine is not necessarily a sleep aid but it is associated with an increased sense of calmness/relaxation.
I take 200mg (L-Theanine, Suntheanine) before bed.
Another @hubermanlab recommendation. Theanine is not necessarily a sleep aid but it is associated with an increased sense of calmness/relaxation.
I take 200mg (L-Theanine, Suntheanine) before bed.
23. Salt/Electrolytes/B-vitamins
For those on low-carb/keto diets, or those losing fluid/salt from exercise/living in warmer climates, etc. an extra boost here can be powerful.
I take 1 (Max Keto Electrolytes, Zeal Naturals) every few days as needed. Good for headaches, too.
For those on low-carb/keto diets, or those losing fluid/salt from exercise/living in warmer climates, etc. an extra boost here can be powerful.
I take 1 (Max Keto Electrolytes, Zeal Naturals) every few days as needed. Good for headaches, too.
24. Creatine
Maybe the most controversial thing in this thread but creatine has been shown to promote:
• Lean muscle growth
• Shorter recovery times
• Improved cognitive function
Maybe the most controversial thing in this thread but creatine has been shown to promote:
• Lean muscle growth
• Shorter recovery times
• Improved cognitive function
25. People that I respect - whether it's for their personal results, or their clinical/research-based expertise, seem to agree on creatine being safe & effective, including:
• @hubermanlab
• @FitFounder
• @BiggestComeback
• @DrAndyGalpin https://twitter.com/gregorycampion/status/1527240397092683776?s=20&t=Gkb7nWTgiatXJUHyddi0tw
• @hubermanlab
• @FitFounder
• @BiggestComeback
• @DrAndyGalpin https://twitter.com/gregorycampion/status/1527240397092683776?s=20&t=Gkb7nWTgiatXJUHyddi0tw
26. For additional comfort on safety, I recommend reading both the Mayo Clinic and Cleveland Clinic's assessments. Both deem it to be safe.
I take 5g/day of Creatine Monohydrate (Thorne)
I take 5g/day of Creatine Monohydrate (Thorne)
27. Finally, this bring us to SLEEP.
The mother of all recovery methods.
Everything else we do depends on the quality of our sleep, so we need to nail it.
I used to struggle with sleep, but these tactics have helped immensely.
The mother of all recovery methods.
Everything else we do depends on the quality of our sleep, so we need to nail it.
I used to struggle with sleep, but these tactics have helped immensely.
28. Sleep tactics
• Same bed time, same wake-up time (even on weekends)
• Natural light within 1 hour of waking
• Intense exercise during the day
• No caffeine after noon
• Very limited alcohol
• Read fiction or history before bed
• Magnesium/Theanine supplements
• Same bed time, same wake-up time (even on weekends)
• Natural light within 1 hour of waking
• Intense exercise during the day
• No caffeine after noon
• Very limited alcohol
• Read fiction or history before bed
• Magnesium/Theanine supplements
29. And while I think you can establish a great sleep routine without technology, two tools that have helped me:
• @eightsleep - regulates bed temperature & monitors key metrics like HRV
• @whoop - sophisticated metrics (also including HRV) to assess sleep performance
• @eightsleep - regulates bed temperature & monitors key metrics like HRV
• @whoop - sophisticated metrics (also including HRV) to assess sleep performance
30. If you're not familiar with HRV (Heart Rate Variability), it is one of the best measures of both short and long-term health available at mass-market scale.
I wrote more about this metric here: https://twitter.com/gregorycampion/status/1485353514737881088?s=20&t=Gkb7nWTgiatXJUHyddi0tw
I wrote more about this metric here: https://twitter.com/gregorycampion/status/1485353514737881088?s=20&t=Gkb7nWTgiatXJUHyddi0tw
31/ And that's it... I'm not an expert on any of this but I'm learning daily from experts like:
• @hubermanlab
• @FitFounder
• @DrAndyGalpin
& some of my friends who take their fitness seriously like:
• @BiggestComeback
• @Jon_Finkel
• @jbonhotal
• @girdley
• @hubermanlab
• @FitFounder
• @DrAndyGalpin
& some of my friends who take their fitness seriously like:
• @BiggestComeback
• @Jon_Finkel
• @jbonhotal
• @girdley
If you enjoyed this thread, I write a bi-weekly newsletter and host a podcast called Intentional Wisdom.
I interview high-performers across all industries to uncover the HABITS and ROUTINES that set the foundation for their success in other arenas.
Come learn alongside me.
I interview high-performers across all industries to uncover the HABITS and ROUTINES that set the foundation for their success in other arenas.
Come learn alongside me.
For more on habits, routines, and motivation, follow me: @gregorycampion
And please retweet the first tweet in this thread if you'd like to help me spread the word.
Hope you picked up a nugget or two that might help you in your own fitness journey. Thanks for reading. https://twitter.com/gregorycampion/status/1534164596461694976
And please retweet the first tweet in this thread if you'd like to help me spread the word.
Hope you picked up a nugget or two that might help you in your own fitness journey. Thanks for reading. https://twitter.com/gregorycampion/status/1534164596461694976
