What Actually Changes with Age
Some changes are inevitable. Understanding them helps you prepare and adapt:
- Testosterone: Declines ~1% per year after 30. By 60, many men are 30-40% below their peak
- Muscle mass: Sarcopenia (age-related muscle loss) begins around 30 — 3-8% per decade without intervention
- Metabolism: Slows approximately 2-3% per decade, partly due to muscle loss
- Recovery: Takes longer. Training intensity must be balanced with adequate recovery
- Cardiovascular system: Arteries stiffen, blood pressure tends to increase
- Bone density: Gradual decline, accelerated by low testosterone
What Doesn't Have to Change
Here's the good news — many "inevitable" declines are actually preventable or reversible:
- Muscle mass: Men who resistance train maintain muscle mass well into their 70s and beyond
- Testosterone: Hormone optimization can restore levels to a healthy range at any age
- Energy: Fatigue is a symptom, not a life sentence. Address the cause and energy returns
- Sexual function: Effective treatments exist for ED and libido at every age
- Mental sharpness: Exercise, sleep, nutrition, and hormonal balance maintain cognitive function
- Body composition: Men in their 50s-60s can be leaner and more muscular than they were at 30
The Longevity Playbook
- Resistance train consistently — the single best anti-aging intervention
- Optimize hormones — don't accept decline as inevitable
- Prioritize sleep — 7-8 hours, non-negotiable
- Eat adequate protein — needs actually increase with age
- Stay on top of health screenings — early detection changes outcomes
- Manage stress — chronic stress accelerates every aspect of aging
- Stay socially connected — isolation is a significant health risk for men
Age is just a number — but your health strategy determines which numbers matter. Schedule a consultation and build your plan.