This week is part one of a two-parter where Beth and I strip things right back to the foundations that keep you training well, feeling good, and staying properly capable as the years tick on. No gimmicks, no hero sessions, and definitely no “smash yourself then need a week off” nonsense.

We cover five core actions that make everything else work: regular strength training that you can actually stick to, doing something that challenges your brain (not just your body), sorting your sleep so recovery is no longer optional, eating enough protein to support muscle and healthspan, and building stability and balance so you move well now and stay upright later. Simple stuff, but it is the simple stuff that most people skip.

Part two will take it on from there with less volume, more smart intensity, alcohol, creatine, broken endurance running, and health checks.

5 key takeaways

• Strength training should be regular and progressive, not a weekly punishment session that leaves you sore and inconsistent.
• Training your brain means learning new skills (bonus points if it’s social), not just repeating the same puzzles forever.
• Better sleep is your cheapest performance enhancer, and small habit changes beat overthinking it.
• Most active over-50s need more protein than they think, spread across the day, not crammed into one meal.
• Stability and balance are both performance tools and long-term “life insurance”, so test them and train them.

One key sentence from the episode:

Strength Training - “You do not need to be sore for it to be working”.

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