Top Ten Strategies to Build Fitness Over Age 40 

(1) Move every day!

(2) Anchor your week with at least four strength training sessions

(3) Workout with a professional who can identify & correct under-active & tight muscle groups

(4) Eat a range of protein from both plants (legumes, nuts) & deep ocean (sardines, salmon)

(5) Increase zinc intake – pumpkin seeds, Oysters, dark chocolate, lentils

(6) Eat plant-based oils – coconut, flax, sunflower

(7) Build a periodized program & train with a motivated partner or trainer

(8) Sharply reduce/eliminate empty calories from processed flours, packaged foods, alcohol, breads and crackers, etc.

(9) Allow 5-10 minutes per day for Deep Breathing and Exhalation Training

(10) Consume a lean protein & carb (sweet potato, brown rice) meal within the first 30 minutes following exercise