Build an Unbreakable Life(style)

Aging shouldn’t mean weakness.

This isn’t a ‘flex’, no pun intended 💪 

If you follow me on social media, you may see me at the gym or completing some physically demanding challenge. In the past year, I took on the full prescription (RX’d) Murph Challenge, among other wild decisions like hiking the entire Decalibron in one day 😅, as well as lifting heavy and hitting PRs.

This is all by design. I’m getting older, and I realized that part of my plan for a life well lived is to maintain peak fitness as long as I can. Health is wealth, ultimately.

Here were the key facts that gave me a huge wake up call and why I’m telling all my friends and family to hit the gym and lift heavy.

The Science of Aging and Fitness

Scary Fact 1: Muscle Mass Decline

• Fact: After 40, adults lose ~1% of muscle mass annually (~10% per decade), accelerating to 2–3% per year after 60.

• Why It Matters: Muscle strength drops 2–3x faster than muscle mass, directly impacting mobility and balance. By 70, many lose 30–40% of their muscle strength, making simple tasks like standing up challenging.

Scary Fact 2: VO₂ Max Decline

• Fact: Aerobic capacity (VO₂ max) decreases ~10% per decade after 25, but the decline steepens after 40 due to reduced heart efficiency and muscle loss.

• Why It Matters: Lower VO₂ max correlates with higher risks of heart disease, diabetes, and cognitive decline. But also why you may not be able to play with your grandchildren when you are older.

Scary Fact 3: Metabolic and Functional Impact

• Fact: Muscle loss weakens metabolic health, reducing insulin sensitivity by up to 40% in sedentary adults.

• Why It Matters: Your muscles are your savings account to help prevent diabetes and it doesn’t take much to make a difference today: strength training can reverse age-related muscle loss by 10–15% in 8–12 weeks, even in older adults.

How you live today determines how you’ll live for the rest of your life.

Most people don’t realize that right now is when you set the foundation for how well you’ll move, feel, and thrive in the decades ahead. The choices you make aren’t just about fitness; they’re about forging an unbreakable body and mindset—one that doesn’t just endure but excels as the years pass.

The Myth of Decline: Why Aging Shouldn’t Mean Weakness

Too many people believe that aging equals inevitable decline. They accept stiffness, fatigue, and extra weight as part of “getting older.” But that’s a lie society tells you. The truth? Your body is incredibly adaptive. It responds to what you consistently demand of it.

• If you demand strength, it builds muscle.

• If you demand endurance, it builds stamina (VO2 Max).

• If you demand resilience, it becomes unbreakable (Bones).

Your body is a reflection of your habits. If you train it to be weak, it will be weak. But if you train it to be strong—through movement, nutrition, recovery, and mindset—it will carry you through middle age and beyond with power.

The Unbreakable Body: What It Takes

So, how do you build an unbreakable body that lets you live long and well? You start treating yourself like an athlete—not in the sense of competition, but in the sense of self-respect and preparation.

• Strength Training: Muscle is longevity insurance. This is totally worth repeating: Muscle is longevity insurance. This is your health savings account. Loss of muscle is one of the biggest reasons people slow down as they age. Strength training just 3 times a week keeps you strong, mobile, and powerful.

• Mobility & Flexibility: Your ability to move freely without pain is what keeps you doing the things you love—whether that’s playing with your kids, hiking, or simply getting out of bed.

• Cardiovascular Health: A strong heart and lungs keep you capable. Whether it’s zone 2 cardio (brisk walks, cycling) or high-intensity training, your endurance matters.

• Recovery & Sleep: Rest is where growth happens. Your body repairs itself at night, so if you’re not prioritizing high-quality sleep, you’re sabotaging your progress.

• Nutrition That Fuels You: Food isn’t just calories; it’s information. What you eat tells your body whether to build muscle, burn fat, or store energy inefficiently. Whole foods, protein, and hydration are non-negotiable.

The Self-Love Factor: You Are Worth the Investment

At its core, building an unbreakable lifestyle isn’t just about fitness—it’s about self-respect. It’s about loving yourself enough to show up for your future self. Too many people take care of their families, their careers, and their responsibilities but neglect the one person who has to carry them through life: themselves.

Think about it:

• Would you ignore maintenance on a car you plan to drive for the next 50 years?

• Would you build wealth but neglect the body you need to enjoy it?

• Would you let the years slip by, knowing you could’ve shown up stronger, more vibrant, more alive for your partner, your friends, your kids or grandkids?

You are not an afterthought. You are the foundation.

Taking care of your body, mind, and energy isn’t selfish—it’s the key to everything you want in life.

See my post on Discomfort as an Anti-Aging Formula.

Middle Age as a Launchpad, Not a Slow Fade

Middle age isn’t the beginning of decline. It’s the era where you build a lifestyle so strong, so ingrained, that it carries you effortlessly into later years. If you establish these habits now, there won’t be a “falling apart” stage—just a continuation of the strength you built when it mattered most.

The beauty of this approach? Once it becomes your way of life, you don’t have to fight to stay healthy—you just are healthy. You don’t have to force yourself to work out—you love movement. You don’t have to chase the latest diet—you already know how to fuel your body.

Make the Choice Today

You have a choice: let time dictate your body and health, or take control and build something unbreakable.

Start today. Lift something heavy. Move your body. Eat real food. Prioritize sleep. Show yourself the love and respect you deserve.

Your future self will thank you—because you didn’t just live long. You lived well.

If this resonated with you, imagine what we could accomplish in a focused, one-on-one session. This is your chance to gain personalized strategies, clarity, and direction—completely free.

✨ Book your complimentary session now and take the next step toward unlocking your potential and building momentum. Spaces are limited, so grab yours while you can!