Going beyond forty is not the beginning of decline, but the beginning of the golden age for our bodies. Of course, the rules of the game change: metabolism slows slightly, muscle mass tends to decrease physiologically (a process called sarcopenia), and recovery requires a little more attention, but we have two fundamental allies for our well-being: training and nutrition.
The good news? You don't have to eat less, you have to eat better, and you don't have to do cardio workouts every day, but train with strategy and the right mix of exercise. Through a few simple tips I explain how to turn your 40 years into the top of your psychophysical health.
First of all, we need to act on our diet and keep in mind three fundamental pillars for our diet: proteins, which are the fundamental building blocks for preserving muscles and maintaining an active metabolism; good fats such as nuts, avocado, and EVO oil, which support hormone production, which is crucial in this age group; smart carbohydrates, not refined sugars but whole grains and low-glycemic vegetables to avoid insulin spikes and sudden tiredness.
The training strategy, on the other hand, must aim to increase muscle mass and maintain flexibility. Forget endless hours on the treadmill. The secret after age 40 is muscle strengthening combined with joint mobility. Having more muscle mass means having a higher metabolism and building stronger bones that are less at risk of osteoporosis (especially for premenopausal women). Proper exercise to combat muscle decay and increased fat includes:
- 2-3 times a setiimana weight training or bodyweight
- 1-2 times a week moderate-intensity cardiovascular activity or short HIIT and metabolic training
- Mobility and stretching (or Yoga/Pilates) to protect joints
Here is an example of a bilnciated daily routine to optimize energy, movement, and vitality.
Morning: Awakening and Focus
7:30 am - The Sprint Breakfast
- Protein pancake (made with egg white and intagralic oatmeal) topped with a spoonful of almond butter and a handful of fresh blueberries. Coffee or green tea. It offers slow-release carbohydrates for the mind and protein for muscles, avoiding the glycemic spike of classic croissants.
11:00 AM – Hunger-Breaking Snack
- plain Greek yogurt 0% or 2% fat with a pinch of cinnamon and 3 walnuts
Afternoon: Energy and Training
1:30 PM – The Performance Lunch
- Single dish consisting of 120g grilled chicken breast or salmon, 70g quinoa or venere rice, a generous portion of broccoli or asparagus sautéed with a tablespoon of EVO oil. Complete meal of cardohydrates and proteins that provide our body with the gasoline to carry out the afternoon workout
5:30 PM – Pre-Workout & Workout (45-minute session)
- Quick snack: a small apple and an espresso or jam and peanut butter bread.
- Drinking 0.5L of pre-workout water helps us perform better and activate metabolically
The Training
- 10 minutes of joint mobility
- 30 minutes of Circuit Weight Training alternating lower and upper limbs (e.g. squats, push-ups, lunges, rowing, deadlifts, dumbbell and plank high thrusts)
- 5 minutes of deep stretching
Evening: Recovery and Rest
8:30 PM – The Muscle Recovery Dinner
- Cod fillet or sea bream wrapped with aromatic herbs, a sprinkling of courgettes
- and a small portion of baked sweet potatoes (about 150g). Sweet potatoes help restore muscle glycogen after training and promote serotonin production, preparing the body for restful sleep
- Before you sleep A chamomile or magnesium tea to relax your muscles.
Remember... at 40, consistency beats extreme intensity. Listen to your body, hydrate with at least 2 liters of water a day, and aim for 7-8 hours of sleep a night: sleep is the most powerful anti-age supplement available to you, and recovery is essential for managing hormonal changes, vitality, and performance throughout our daily lives.
(Article by Dr.Gioia Girardi)
