Turning health into an advantage after 40
Reading time: Approx. 5 minutes
If you’re in your 40s, 50s, or 60s, the last thing you probably want is another piece of expert advice telling you to turn your life upside down to improve your health and longevity.
Well, I’m not going to give you that - I’ll offer some well-meaning, non-extreme, non-expert advice instead.
To save you five minutes of reading time in case health is not your thing at all, here's the essence:
Your health really should be a top priority if you’re in midlife.
Shift your mindset from downside protection (avoiding health issues) to upside creation.
Good news - the changes are small and (relatively) easy to implement.
Still with me? Let’s unpack this.
The truth about health after 40
We all know the basics: aging comes with physical changes - and not for the better.
For example:
Metabolism slows, leading to weight gain.
Muscle mass declines faster.
Cardiovascular risks increase.
Vision and hearing deteriorate.
The immune system weakens.
There is much more to it than this, of course, including numerous interesting nuances as well as differences between genders. And then there’s mental well-being - a topic that’s important on its own.
But the point is that you and I are well aware of the main effects of aging.
We also know how to counteract them. Eat varied food. Avoid carbs, sugar, and alcohol. Exercise regularly. Sleep more. Again, there are lots of details and nuances in this, but the essence is pretty straightforward.
Of course, there is a frontier of knowledge and expertise out there that we either can't access or understand, but that's for the few frontrunners who are paving the way for the rest of us (with a considerable delay).
We don’t have to be experts, and don’t need another niche advice or product to act. We all have access to sufficient information and resources to live healthy lives.
So, the truth about health after 40 is this:
It goes downhill on multiple fronts, and the slope of deterioration accelerates in midlife
We are aware of this and know how to slow down the downward spiral
And yet, many aren’t acting on this knowledge.
A small health advantage is better than none
For years, I didn’t pay much attention to my health.
I occasionally went for a run, and I tried to stay clear of large volumes of junk food and excessive drinking, etc. My physical condition wasn’t bad, but it wasn’t good either.
My focus was on not being unhealthy - not on striving to be healthy.
There's an essential distinction between the two.
Many of us, certainly in my generation, aim for the minimum: to avoid major health risks with the least amount of effort.
In a way, this approach makes sense! It feels like there’s a significant trade-off: Living a healthy life requires a massive investment in time, focus, and discipline, which amounts to a large sacrifice.
And, since we’ve optimized our busy lives to the extreme, there really isn’t much time to give, right?
Clearly, this approach to living is far superior to not caring about one’s health at all.
But it leaves wasted potential.
The effort/payoff equation is far more advantageous than most think.
Achieving above-average health in midlife doesn’t require extraordinary effort. Small changes create a flywheel of positive effects that improve your everyday life.
Let’s unfold how you gain a health advantage.
The power of “every day and always”
Let me be clear: I am not talking about anything extreme or completely life-changing here, neither in terms of effort nor outcome.
The key to lasting health improvements lies in one simple and (therefore) powerful rule:
Only make changes you can sustain daily for the rest of your life.
Why daily?
Because daily routines leave no room for skipping. If you plan for anything less than daily, you're automatically in a "skipping mindset." Commit to something every day, and missing a day will feel wrong.
It’s just like taking a shower or brushing your teeth daily. You don’t question those actions every morning (I hope). They are habitual, not optional for you.
Why always?
Because if you’re framing it any other way, you’ve already accepted that it’s temporary. It’s a fad or a phase that won’t last, so why even bother getting started, let alone continuing, when the going gets a little tough?
"Every day and always" rules out the occasional diets, weekly spinning classes (unless they’re an element in a daily program), yoga retreats, the annual marathon, and other temporary fixes.
I'm not saying these cannot be helpful and push you in a positive direction. I just don’t believe they’re very effective when it comes to building sustainable habits and routines.
The “every day and always” mantra has been a game-changer for me, moving me on a sustainable path that I’m certain I wouldn’t have otherwise been on.
Consistency builds momentum and mindset. Small gains compound over time into meaningful and sustained impact. It’s a cliché for a reason; it works.
Think about it this way - you’ve got to avoid the daily mental debate with yourself. It is too hard to win that argument consistently. My guess is you’ve tried. It’s about creating daily habits, so you avoid the debate for good.
Of course, there will be occasional setbacks, but if you’re committed to the direction, your new mindset will get you swiftly back on track.
10 small changes for a healthier midlife
Based on my experience, here are 10 simple changes you can implement this week.
None of them is groundbreaking on their own, but collectively, they will make your life a little better. They did for me at least:
Morning kick-start (<5 minutes): Stretch, do 25+ push-ups, and hold a minimum 1-minute plank.
Cold shower finish: End your morning shower with 20-30 seconds of cold water. Start with just your head (honestly, I've not managed to move on from there … but I'm working on it).
Daily training: 15 minutes of high-intensity or 30 minutes of low-intensity exercise. I alternate between cardio and strength/weights.
Avoid late-night eating: Stop eating at least 2 hours before bed.
Consistent sleep schedule: Go to bed and wake up at the same time daily. I deviate by about 60-90 minutes on weekends.
Cut ultra-processed food: Remove 80% of it from your diet. Sounds difficult, but it’s easier than you think. Most of it is of awful quality.
Ditch candy: Opt for 75% (or higher) dark chocolate instead.
Hydrate: Drink 2-3 liters of water daily.
Take a few supplements: magnesium, probiotics, creatine, vitamin K2, and vitamin D (all in small doses).
Practice deep breathing: Focus on slow, deep breaths for 2 minutes a few times daily. It reduces stress and improves mental clarity.
You’ll notice these changes address various aspects of health.
Importantly, they reinforce one another, meaning there’s an upside to implementing several at once. For example, eating better improves energy, which boosts your exercise routine, which enhances sleep, and so on.
By the way, I still enjoy alcohol and ice cream and eat unhealthy food from time to time. Practicing the above routines every day and always helps me maintain balance.
The upside of healthy living
Now, you might think, “These are modest changes - will they even matter?”
Yes, they will. According to my personal non-expert experience. There are other ways to achieve similar effects; of course, these are just what’s worked for me.
They are not a recipe to transform your life, but together, they will:
Improve your physical health: You’ll feel better and more energetic, and probably lose weight.
Boost your mental well-being: You’ll redefine yourself as someone who prioritizes health. And feel a stronger sense of agency, which will spill over into other areas of life.
Build momentum: You’ll gain confidence to pursue bigger or other changes. Even if you don’t want to take your health agenda a further notch up, you’re building a mindset to commit and carry through.
Remember, I'm addressing how you’re getting a small step ahead (which, for many, will be enough). Not how you become a different human.
It's not unlikely, though, that the first set of"every day and always" improvements will inspire you to want more.
