The Unsexy Truth That Makes You Look Better Than 99% of People Over 40

By the time you hit 40, you’ve probably tried it all.

Paleo. Keto. Carnivore. Intermittent fasting. Supplements that cost more than your first car. 7-day fitness challenges you bailed on by Day 4. Maybe even an ice bath phase that ended with your cold tub becoming a storage bin for socks.

And what do you have to show for it?

Meh results and a shelf full of hope-in-a-bottle.

Here’s the hard truth no influencer with a greens powder to sell wants to admit:

Looking strong, lean, and vibrant over 40 isn’t about hacks.
It’s about showing up and doing the basics, over and over and over again.

The Real Game-Changer? Minimum Effective Dose (a.k.a. MED)

You’ve heard the “go all in” battle cry. But if you’re 40+ and living a real life, with responsibilities, stress, aging joints, and sleep that ghosts you more than your ex, that advice is trash.

Deadlifting 5 days a week on 5 hours of sleep while eating like a monk?
That’s not dedication. That’s self-destruction.

The people who win in midlife don’t crush themselves.
They master consistency.
They do just enough to move the needle and they do it every damn week.

That’s the Minimum Effective Dose.

What Does the Minimum Effective Dose Look Like?

1. Workout MED

No 6-day splits. No 90-minute slogs.

You need two hours total per week. That’s it.
Break it up however you want:

• 3 x 40-minute lifts

• 6 x 20-minute workouts

• 2 x 1-hour sessions

Just make sure you lift heavy, push yourself, and sprinkle in short bursts of cardio for heart health and hustle.

✅ You’ll feel stronger.
✅ Stand taller.
✅ And stop gasping while tying your shoes.

2. Nutrition MED

Here’s the grown-up food plan:

• 80% real, whole foods

• 20% "hell yes" indulgences

Start your day with protein. Hit it again at lunch. And again at dinner.
Eggs. Yogurt. Chicken. Tuna. Steak. (Legumes if that’s your jam.)

Stop asking “Is this a cheat meal?”
You’re not on a diet. You’re building a lifestyle.

✅ You’ll lose fat.
✅ Feel human.
✅ And never need a “cleanse” because you had wings on Sunday

3. Lifestyle MED

You want more energy, better sleep, and to look younger than you are?
It’s not fancy.

Walk more. Sleep more.
That’s it.

Walk on every call. During lunch. While waiting for your kid at practice. Movement matters.
Sleep 7.5 to 9 hours - regularly. Not “I catch up on weekends.” No. Treat sleep like your job.

✅ More testosterone.
✅ Less cortisol.
✅ Better choices.
✅ Happier life. (And no more yelling at your dog when your AirPods die.)

This Isn’t Sexy. That’s Why It Works.

Most midlifers can’t stay consistent with the basics long enough to see the compound effect.

They jump from 75 Hard to Huberman to Bulgarian squat pyramids and back to burnout.
But the ones who look 10 years younger and feel 10x better?

They show up for the boring stuff. On repeat.

Final Thought - Ask Yourself This:

“When was the last time I worked out regularly, ate like an adult, and slept 7+ hours...for 3 months straight?”

If your answer is “uh…never?” then forget the hacks. Forget the fancy.

Do a little. Start today. Don’t stop.

You’ll pass 99% of your peers with less effort than you think and zero need for a six-week bootcamp in Bali.

The secret?
It’s not doing more.
It’s doing enough.
Relentlessly.

👊 Let’s get real. Book your free Clarity Call and finally create a plan that fits your life, builds strength, and actually sticks.