Strength Training After 50
How I started lifting at 50 after 30 years off, and what actually builds and keeps muscle as you age. Training, protein, recovery, and body composition, without the bro-science.
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Cold Plunges Got the Hype. Saunas Got the Evidence.
Cold plunges get the attention, but the sauna is the one with decades of hard-outcome data. What the evidence actually…
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VO2 Max Predicts Longevity. Just Not the Way Podcasts Say It Does
The “five times the risk” number is real. The useful lesson for a fifty-year-old is smaller, less sexy, and more…
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The Strength-Training Number Your Doctor Skips: 90 Minutes a Week
A 147,000-person, 30-year Harvard study gives a rough number for the strength-training half of the exercise guideline: around 90 to…
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Caffeine After 50: What I Actually Take Before I Train, and What I Skip
Caffeine is the most-studied performance drug in sport, and it works, modestly. What matters after 50 is the dose, the…
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A New Shot to Keep Your Muscle on GLP-1s. Does It Keep You Strong? Not Yet.
The tabloids are calling it the cure for “Ozempic butt.” But it saved lean mass on a scan, not strength,…
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I’m in the Best Shape of My Life, and the Internet Still Makes Me Feel Like I’m Losing
After losing 170 pounds and getting into the best shape of my life, I still felt behind. The problem was…
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How I Started Lifting at 50 After 30 Years of Doing Nothing
I started lifting at 50 after thirty years of nothing: the dumbbells in my office, the gym that scared me…
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Body Recomposition After 50: How I Lost 44 Pounds of Fat and Gained 9 of Muscle at the Same Time
I’m 53 years old and 170 pounds lighter than I was a year and a half ago. That’s the number…
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I Lost 170 Pounds. Everyone Asked If I Was Doing Keto. I Wasn’t.
I’m 170 pounds down on tirzepatide. The most-asked question I get now is ‘is it keto?’ It wasn’t. A 50-something…
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Fitness Journey 6: VO2max, FTP and other metrics
Many fitness tracking apps and wearables offer metrics — so many metrics, that it’s easy to get lost. scores for…
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Fitness Journey 5: Dexa Scan for Body Composition
On my weight loss journey for a year only tracked scale weight but I finally wanted to gain more insights.…
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Fitness Journey Part 3: Establishing an exercise habit (May 2025)
After starting GLP-1s, I knew I had to work out to avoid losing muscle mass and to help with general…
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Fitness Journey Part 2: Fighting Insurance and getting on GLP-1 (Nov 2024)
November 2024 Once my PCP prescribed Zepbound, the challenge began: convincing insurance to pay for it or getting it filled…
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My Fitness Journey Part 1: Shock at the Doctor
October 2024 I had avoided getting a physical for years because I felt guilty and was tired of doctors telling…
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Why Am I Losing Muscle Mass in My 50s? (And What You Can Do About It)
If you’ve noticed your arms looking a bit smaller or your strength declining despite hitting the gym, you’re not imagining…
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Norwegian 4×4 for VO2Maxxing and Longevity
Science is telling us that fitness will make me live longer, in particular VO2max is touted as one of the…
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The 50-Year-Old Dad’s Ultimate Morning Routine for Longevity and Strength
How one simple morning routine transformed my energy, health, and dad game at 50 As a 50-year-old father, you’re juggling…
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How to Build Muscle After 50: The No-BS Guide to Getting Stronger (Not Just Older)
Your best physique might still be ahead of you. I had sort of given up on my physique in my…
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7 Science-Backed Ways to Naturally Boost Testosterone After 50 (Without TRT)
I tested under 300 ng/dL twice in my fifties. Here are the seven natural levers ranked by what the studies…
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Delicious Post-Workout protein fruit shake
In an effort to keep muscles during a GLP-1 diet, I tried many post workout meal/shakes/supplements. For a while my…
