Hey there, fellow over-40s club members!

So, you've hit the big 4-0, and if you’re like us, you've probably realized that your body doesn't quite bounce back the way it used to.

Remember those days of surviving on 4 hours of sleep and scarfing down a burger without a second thought?

Yep, us too.

But fear not!

There's a silver lining in this new chapter.

Today, let's explore how we can navigate this journey with grace, strength, and vitality.

1. Hydration is Key

Why Hydration is More Critical After 40

Let’s admit it, there are days when our water intake amounts to just a couple of cups.

Then we wonder why we felt sluggish by the afternoon.

Here's the thing: as we age, our ability to sense thirst diminishes.

It's like your body's way of saying, "Hey, I won't remind you, but I still need it."

Even a hint of dehydration can impact our mood, energy, and even skin clarity.

Daily Consumption Targets

A rule of thumb I’ve been following: aim for at least half your body weight in ounces of water daily.

For example, if you weigh 160 pounds, strive for 80 ounces.

And if you’re active (which you should be, but we'll get to that), bump it up even more to stay hydrated.

Pro tip: Keep a reusable water bottle with you—it's a visual reminder to keep sipping.

2. The Power of a Food Plan

Why Spontaneous Eating Doesn’t Always Work

Ever get  swamped with work and end  up devouring an entire bag of chips for lunch?

Oops!

Without planning, it's easy to reach for what's convenient rather than what's nutritious.

Strategies for Meal Planning

We like to recommend picking one day a week - (for most people, it’s Saturday or Sunday) and  taking 30 minutes to jot down meal ideas for the week.

It's a game changer!

Then you can shop and prep accordingly.

Having go-to snacks (think: veggies and hummus or a handful of almonds) can also save you from those accidental chip-binging days.

Trust us, your body (and sanity) will thank you.

3. Rest and Recovery

How Your Sleep Needs Evolve

Remember our 20s when pulling all-nighters was almost a badge of honor?

Yeah, not anymore.

After a couple of groggy mornings, we cherish our sleep time.

Quality shut-eye becomes essential as we age—it aids in recovery, boosts mood, and sharpens the mind.

Making Sleep Sacred

Set a bedtime alarm if you have to, create a relaxing pre-sleep ritual (coach LM loves a good book and some chamomile tea, Coach Mike likes to mind-dump and foam roll), and prioritize rest.

Those emails or late-night shows can wait. Your health can't.

4. Dedicating Time for Wellness

Life’s Attention-Grabbers

Being over 40 often means juggling work, family, maybe even grandkids or caring for aging parents.

In all this hustle, it's easy to place ourselves last on the priority list.

But we've learned the hard way—you can't pour from an empty cup.

An Hour a Day Keeps the Doctor Away

Every day, no matter how busy, we recommend carving out an hour for yourself.

It could be a morning jog, a meditation session, or just some quiet reading time.

For us, that one hour helps recharge batteries and ensures we can tackle our responsibilities with gusto.

Give it a try, and see the difference it makes.

5. Choosing Real Over Processed Foods

Unmasking the “All-Natural” Lie

While grocery shopping, pay close attention to the snacks labeled "all-natural." 

Look at the ingredients—if you can’t pronounce them, you probably shouldn’t be eating them. 

It's easy to get swayed by marketing gimmicks, but our health deserves better.

Home-Cooked vs. Fast Food

I get it; we're all busy.

But cooking more at home is not only more healthy, it can save you money!

It's empowering to know exactly what's going into your body.

For days when cooking isn't an option, making healthier choices is still possible.

Opt for a salad over a greasy burger, or if you're grabbing a snack, choose fresh fruit instead of that tempting candy bar.

What's Next

Our 40s, 50s, 60s and 70s might bring a few challenges, but it also comes with wisdom.

It's the wisdom to know that our bodies are precious, and the steps we take today will pave the way for our future health.

Embrace these habits, make them a part of your lifestyle, and here's to rocking our 40s and beyond with confidence and vitality!

Cheers to us! 🥂