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For men over 40, building consistent healthy habits is key to maintaining energy, strength, hormone balance, and disease prevention. Here’s a practical list of top habits to prioritize:
🏋️♂️ 1. Strength Train Regularly
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Helps preserve muscle mass, boost testosterone, and improve metabolism
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Aim for 2–4 sessions per week with compound lifts like squats, deadlifts, rows, and presses
🥗 2. Prioritize Nutrition
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Focus on lean protein, healthy fats, fiber-rich carbs, and colorful veggies
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Limit processed foods, sugar, and excessive alcohol
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Stay hydrated—at least 3 liters of water daily
🛌 3. Get Consistent, Quality Sleep
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Aim for 7–9 hours per night
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Prioritize sleep hygiene: cool, dark room, no screens before bed, and a consistent bedtime
🩺 4. Schedule Regular Health Screenings
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Check blood pressure, cholesterol, blood sugar, and hormone levels (including testosterone and PSA for prostate health)
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Get colonoscopy around age 45, earlier if at risk
🚶 5. Move Daily
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Don’t just rely on gym workouts—walk 8,000–10,000 steps/day
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Stretch and do mobility work to prevent stiffness and injury
🧠 6. Manage Stress
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Chronic stress raises cortisol, which can lower testosterone and increase belly fat
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Try meditation, breathwork, hobbies, or therapy
💊 7. Supplement Wisely (If Needed)
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Vitamin D, magnesium, zinc, omega-3s, and a high-quality multivitamin are commonly helpful
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Only after confirming needs with a healthcare provider
❤️ 8. Foster Strong Relationships
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Social connection boosts mental health and longevity
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Make time for friends, family, and meaningful conversations