1. The cardiometabolic foundation
- Blood pressure <130/80; know your ApoB and LDL
- Fasting glucose and HbA1c; screen for insulin resistance early
- Mediterranean-style eating; limit ultra-processed foods and added sugar
- 150+ minutes/week aerobic + 2 resistance sessions
2. Strength and body composition
Muscle is metabolic insurance. Protein 1.2–1.6 g/kg/day and progressive resistance training preserve testosterone-supportive body composition and reduce fall/fracture risk.
3. Sleep and stress
- 7–9 hours; consistent schedule
- Screen for and treat obstructive sleep apnea
- Stress management — meditation, breath work, therapy when needed
4. Supplement pillars to consider
- Vitamin D to a target level
- Omega-3 (EPA/DHA) for cardiovascular and cognitive health
- Magnesium glycinate for sleep and cardiometabolic support
- CoQ10 — especially on statin therapy
- Creatine monohydrate — muscle and cognitive benefits
5. Age-appropriate screening
PSA discussion, colon cancer screening, cardiovascular risk assessment, low-dose CT for smokers, skin exam, and diabetes/lipid panels on schedule.