You can have a stunning physique after the age of 50. Even better, you can enjoy stellar health. Stunning physique and stellar health? Who doesn't want that!? This article shows you how to get both – by fine-tuning your nutrition and fitness to support muscle.
I've also included a video that should prove helpful.
The Dilemma: Pleasure vs. Health
Ever wondered if you could have your cake and eat it too when it comes to health and pleasure?
Well, buckle up – because I'm about to take you on a wild ride through the world of wellness that'll make you rethink everything you thought you knew about healthy living.
Problem: You're over 50, and society's telling you it's all downhill from here. Saggy muscles, creaky joints, and a one-way ticket to Blandsville, population: you.
But hold up – is that really the only option?
Imagine you're at a crossroads:
- One path leads to a life of strict diets, grueling workouts, and saying goodbye to all life's little pleasures.
- The other? A slippery slope of indulgence that might feel good now but leaves you worse for wear in the long run.
Feels like a lose-lose situation, doesn't it?
Solve: What if I told you there's a secret third path? One that lets you have your gluten-free, protein-packed cake and eat it too?
Stick with me, because I'm going to show you how to craft a lifestyle that's not just healthy but downright hedonistic – in all the right ways.
The Anti-Inflammatory Revolution: Your Ticket to a Stunning Physique
I remember when I used to buy veggies only to watch them turn into science experiments in my fridge.
Yeah, those days are long gone.
Now, my fridge looks like it belongs in a health food store's Instagram ad.
But here's the kicker – it's not just for show, and it's definitely not boring.
The secret? An anti-inflammatory diet. It's like giving your body a VIP pass to the fountain of youth.

Here's what's on the menu:
- Protein Power: Lean meats, fish, and plant-based options like tofu. Pro tip: Whey isolate and hemp powder can be helpful if you're into shakes.
- Carb Smart: Veggies, veggies, and more veggies. Throw in some fruits for a sweet kick. It's like a party in your mouth, and everyone's invited.
- Fat Fabulous: Avocados, nuts, seeds, olive oil – these aren't just good for you, they're downright delicious.
But here's where it gets interesting. You know those paleo snacks you hear about? Pumpkin bread, chocolate chip cookies, snickerdoodles? They're not off the menu – they're just getting a healthy makeover.
Made with almond flour, coconut flour, olive oil, yogurt, and monk-fruit sweetener, these treats let you indulge a bit without the guilt.
It's like having your cake and eating it too – literally.
Here's a picture I took yesterday of the contents of our refrigerator:

On the first shelf are green tea protein lattes and all-vegetable green smoothies.
Second shelf: paleo snacks, such as pumpkin "bread," chocolate chip cookies, snickerdoodles, and brownies. These are all gluten-free and healthier than traditional baked goods, made from ingredients like almond flour, coconut flour, olive oil, and monk-fruit sweetener. We eat these sparingly, but they're great to have on hand for guests and post-workout treats.
Third Shelf: Sliced chicken breast.
Bottom Shelf: Vegetable sticks and guacamole (there are five food storage containers with more of these cut vegetables.) In the back, I also keep unsweetened yogurt. Because a bit of fermented food is required to maintain good gut health.
Eating an anti-inflammatory diet can be challenging at first. But the longer you do it, the easier it gets. Eventually, you get into the swing of things.
Fitness scientist Kristen Holmes explains, "If you stop eating 3 hours prior to when you fall asleep, markers of sleep and recovery are exponentially better." Of course, there are slight variations to this formula based on how physically active you've been on a particular day. In this video, I share some valuable tips on food timing:
Fitness After 50: Celebrating Every Ounce of Muscle Tone
Now, let's talk about moving that body of yours.
Forget everything you've heard about slowing down as you age. The latest research is clear: cardiorespiratory fitness and muscle strength are your golden tickets to a longer, healthier life.
Here's the scoop:
- Cardio is King: A study of over 122,000 patients found that moving from low to above-average fitness could reduce mortality risk by 60-70%. That's huge.
- Strength in Numbers: Dr. Gabrielle Lyon puts it best: "You are never going to regret being stronger. Period. End of story." Low muscle mass is associated with a 60% higher mortality risk. Time to pump some iron.
But here's where it gets really fascinating: your muscle tone is much more than just a pretty accessory. It's your body's secret weapon against aging.
As you mature, your muscle tone becomes a metabolic powerhouse – regulating blood sugar, burning fat, and even producing compounds that keep your brain sharp.
Muscle is like having a built-in fountain of youth – but you've got to use it or lose it.
So, the next time you're lifting weights or doing bodyweight exercises, remember: you're not just sculpting a stunning physique, you're building a fortress of longevity.
From now on, muscle is your best friend.
"You need to be physically strong. Skeletal muscle is the organ of longevity. Skeletal muscle is your primary site for glucose metabolism and fatty acid metabolism. If you decide that you wanna eat carbohydrates and you care about metabolic health, you have to have skeletal muscle. Those that are in the lower ⅓ for strength have a 50% greater risk of dying from nearly anything."
Dr. Gabrielle Lyon
Here's another kicker – exercise doesn't have to be a chore. It can be one of life's great pleasures.
Whether it's dancing like nobody's watching, hiking in nature, or yes, even lifting weights, find something that makes your body and soul sing.

The Hedonistic Approach to Healthy Living
Now, this is where it gets really interesting. We're going to flip the script on what it means to live healthily.
It's not about deprivation – it's about mindful indulgence.
- Emotional Resilience: Learning to delay gratification isn't just good for your waistline – it's a superpower for your mind.
- Goal Crushing: Setting and achieving health goals gives you a high like no other. Trust me, the feeling of nailing your first pull-up at 55 beats any sugar rush.
- Mindful Presence: If you're going to eat that cookie (and sometimes, you absolutely should), really taste it. Savor every crumb. It's not just about the food – it's about the experience.
The Secret Sauce: Balancing Indulgence and Health
Here's where the magic happens. Healthy living and hedonism aren't opposites – they're two sides of the same coin. Both are about maximizing life's pleasures and minimizing pain.
The trick is finding the sweet spot.
- Immediate Gratification: A brisk walk in the sunshine can give you the same mood boost as a glass of wine – without the hangover.
- Long-term Satisfaction: Building a strong, healthy body is like putting money in the bank. The dividends pay out in energy, confidence, and zest for life.
Putting It All Together: Your Roadmap to Muscle & Stellar Health
Start Your Day Right: Hydrate like your life depends on it (because it does). A glass of warm water with a squeeze of lemon and a dash of sea salt is like a spa day for your insides. There's science to back that up. Drinking water in this way will help you digest your breakfast later and reduce the size of your abdomen, by increasing the frequency of gastric contractions. It can also help reduce high blood pressure and prevent kidney stones.
Eat the Rainbow: Fill your plate with colorful veggies, lean proteins, and healthy fats. It's not a diet – it's a flavor explosion.
Move Your Body: Find exercises you love. Whether it's dancing, hiking, or weightlifting, make it fun.

Indulge Mindfully: When you treat yourself, really treat yourself. Savor every moment.
Build Strength: Remember, your muscles are your ticket to longevity. Embrace resistance training.
Stay Flexible: Both in body and mind. Yoga isn't just good for your muscles – it's a mental reset button.
The Grand Finale: Your Muscle, Your Way
Remember to consult with your medical doctor before making any significant changes to your eating habits or movement patterns. Your body, your rules – but a little professional guidance never hurts.
Here's the bottom line: You can have a stunning physique and stellar health after 50.
It's not about restriction – it's about expansion:
- Expanding your definition of pleasure to include the incredible feeling of a strong, healthy body.
- Expanding your palate to savor the complex flavors of whole, nutritious foods.
- Expanding your horizons to discover new ways of moving and challenging your body.
The upshot of this is that improving and maintaining high VO2 max and muscle strength throughout life is critical for maximizing your healthspan.
Prioritizing health reduces the risk of chronic diseases and enhances longevity. It seems obvious. It is obvious. And yet, in the hustle-and-bustle of daily modern life, it's so easy to forget.
Taking a proactive approach can help you enjoy life's pleasures for a more extended period instead of experiencing health-related limitations due to neglect.
Healthy living doesn't advocate complete abstinence from pleasures. Instead, it encourages a balanced approach, allowing for occasional indulgences without compromising overall well-being.
"Moderation" is a boring word, I know, but it's an important principle. It ensures that pleasures are enjoyed without the negative consequences associated with excessive indulgence.
On this journey, pleasure isn't the enemy – it's your trusty sidekick. So go ahead, indulge in health. Your best life is waiting for you.