Over 40? 10 Fitness Truths You Need to Know
Hey friends,
After 22 years of refining these practices, I’m sharing ten frameworks that anchor my fitness journey.
These approaches are built for busy professionals like us seeking real, lasting health results.
These frameworks don’t offer quick fixes—they’re meant to provide you with a lifetime roadmap to optimize your health, performance, and resilience.
1. The 10:1 Ratio Rule
- Focus: Fuel your muscle, not fat. This framework is simple: consume 1 gram of protein per 10 calories. This balanced intake keeps meals lean, ensuring you’re getting enough protein while managing calorie intake naturally. This rule supports muscle growth and helps keep you full, reducing the need for constant calorie calculations
2. The ICI (Isolate-Compound-Isolate) System
- Structure: Protect your strength and your joints by following a targeted exercise order. Begin your workout with isolation exercises, then move to compound lifts, and finish with another round of isolation exercises. This sequence is designed to build a balanced physique while reducing strain on your joints.
3. Set Weekly Non-Negotiables
- Consistency: Establish a baseline of weekly workouts to maintain consistency. This creates a foundation of habits that support long-term fitness, ensuring steady progress even during busy weeks. Over time, this practice reinforces the non-negotiable nature of exercise in your routine.
4. The 3-2-1 Evening Routine
- Preparation for Quality Sleep: Set the stage for restorative sleep by following a simple evening routine: stop eating three hours before bed, avoid screens two hours before bed, and spend the final hour relaxing. This sequence supports your circadian rhythm, balances your hormones, and helps ensure that you’re physically and mentally prepared for high-quality sleep.
5. The 1×1 Protein Rule
- Daily Protein Goal: To maintain muscle and support metabolic health, aim to consume 1 gram of protein per pound of body weight each day. This framework is ideal for those focused on muscle preservation, fat loss, or simply maintaining a balanced metabolism.
6. The 0.33 Hydration Rule
- Hydration for Cellular Health: Aim to drink one-third of your body weight in ounces each day (for example, a 190-pound person would aim for around 1.85 liters). Adjust as needed based on activity levels, with the goal of keeping urine a light yellow color. Proper hydration supports digestion, circulation, and cellular function across the body.
7. The 5% Rule (Progressive Overload)
- Steady Gains: To prevent plateaus and continually improve, aim to increase your weights, reps, or intensity by 5% each week. This steady, incremental approach builds both physical and mental resilience, strengthening muscles and joints while minimizing injury risks.
8. The Body-Mind-Soul Morning Routine
- Comprehensive Morning Start: Begin each day with a routine that includes exercise, mindfulness, and a gratitude practice. This “body-mind-soul” approach is proven to enhance mood, boost focus, and build emotional resilience. Establishing this habit in the morning helps ensure that you start each day with clarity and purpose.
9. The 20-20-20 Screen Rule
- Reduce Eye Strain: Protect your eyesight and reduce digital fatigue by following the 20-20-20 rule. Every 20 minutes, look away from your screen at something 20 feet away for at least 20 seconds. This practice helps prevent headaches and improves focus throughout the day.
10. The 360 Stand-Up Rule
- Daily Movement: To counteract the effects of prolonged sitting, stand and move for at least three minutes every hour. This simple practice improves circulation, reduces stiffness, and can boost mental focus, all while supporting overall health.
Ready to start?
Bookmark this list, refer to it regularly, and incorporate these principles to optimize your health in every phase of life.
Remember, the best results come from consistency and commitment.
To your lifelong health,
Diego Carrete
Chief Wellness Officer
1 thought on “10 Frameworks for Unstoppable Health”
I like The 20-20-20 Screen Rule
I should definitely try this one.