As a men's health doctor and fitness activist, I've seen plenty of bizarre health habits for men over 40 come and go. Many men have asked me if there are any real health hacks they should actually pay attention to.

So here it is.

My list of the 8 bizarre (but proven!) health habits for men over 40 outlines key habits, foods and supplements that will give you the ultimate anti-aging benefits.

When you read through this list of health hacks, imagine how much more time you'll be able to enjoy with your friends and families if you sustain your health through your 70s, 80s and 90s.

That, my friends, is what it's all about.

Health Habits for Men Over 40: Principle #1

Green tea
Japan has the highest consumption rate of green tea. Japan also has some of the highest lifespans. Coincidence? I think not.

Green tea plays a huge role in anti-aging.Leafs

The leaves used in green tea aren’t fermented—meaning this type of tea has the most antioxidants out of any other tea.

What’s so important about antioxidants, you ask? Antioxidants have the ability to hold off cellular aging, burn fat and keep your brain healthy.

In other words—green tea is the elixir of longevity, conveniently located at your local grocery store.

Health Habits for Men Over 40: Principle #2

wear blue blockers
Melatonin is the helpful hormone that eases us to sleep at night. But as we age, melatonin production naturally decreases.

Melatonin levels can also drop unnaturally from a habit we’re all guilty of — too much screen time.

Yes, that means your laptop, smartphone and TV are all the culprits of your lost sleep.

All of these screens emit blue light that tricks our brain into thinking that night has not fallen, and we shouldn’t be going to sleep.

Our brain then halts the production of melatonin, which keeps us up at all hours of the night.

There is a solution! Blue blockers, or orange-tinted sunglasses, worn while you’re using your devices at night can “block” the blue light and keep your body producing the correct amount of melatonin.

how blue light affects body

Health Habits for Men Over 40: Principle #3

Full body strength trainning
Statistically, a person’s muscle mass decreases 5% every 10 years over 35—UNLESS you do something about it.

Muscles are our metabolic engines—they burn our calories and give us enduring strength. When we lose our muscle mass, we begin to rapidly gain fat – even if we're eating the “same calories” as we used to.

Muscular Man PosingSo how can we prevent muscle loss as we age?

Full body strength training is the #1 key to combat age-related muscle loss.

The best part is, it doesn’t take more than 2 to 3 visits to the gym per week with a full body workout to experience lasting effects.

A single session of a full body workout should include around 3 sets of all major muscle groups.

Check out this blog for the most effective workout routines for men over 40.

health habits for men over 40

Health Habits for Men Over 40: Principle #4

Eat a plant-based meal every day
A plant-based meal a day keeps the doctor away.

Jokes aside, it’s a fact that people who live the longest eat plant-based diets*.

While I’m not saying that meat and protein are bad for you, I am saying that varying your eating schedule to include one plant-based meal a day may extend your life.

It’s as easy as eating a salad for lunch or drinking a plant-based protein smoothie for breakfast.

Health Habits for Men Over 40: Principle #5

Weekly 24-Hour fast
Fasting is the #1 health hack that nobody talks about!

Now, I’m not telling you to go hungry throughout the week. You’d stop reading right now if I did.

health habits for men over 40

What I’m telling you is, a weekly 24-hour fast is one of the best ways to kick-start your body’s natural anti-aging process.

Here’s how.

When we fast, our bodies have the chance to break down old proteins that are a cause of aging.

This process, called autophagy, is basically young cells ingesting old cells and ridding your body of them.

I imagine it to look a little like PacMan.

Fasting also increases our body’s store of growth hormone, which is the #1 anti-aging hormone.

Studies have shown that increased GH allows men to increase their bone density, muscle mass and decrease body fat. To that, I'd say yes, yes and YES*.

health habits for men over 40

Health Habits for Men Over 40: Principle #6

Meditate of Pray Daily
Aging isn’t just about our bodies. Our minds can also suffer effects from aging if we don’t act now.

health habits for men over 40

Did you know that our brains are at risk of shrinking as we age? But did you also know that there is a way to grow new brain cells?

Meditation is the proven way to literally grow new gray matter, according to Harvard University*.

The area of the brain that meditation grows is the hippocampus, which is responsible for memory.

It’s important to care about our hippocampus because the larger it is, the less likely we are to experience symptoms of dementia as we age*.

This tip is not one to be taken lightly, as our memory and a quick mind is essential to living a joyful life with our loved ones.

Health Habits for Men Over 40: Principle #7

Golden 7 Supplement
There are a lot of useless supplements out there just trying to make a buck off of chaps like us.

But this list of the “golden 7” supplements for anti-aging is a proven batch that I personally take and recommend.

  • Vitamin D: improves bone health, improves heart health, improves immune strength, raises testosterone
  • DHEA: supports natural hormone production like testosterone
  • Vitamin C: supports immune health, antioxidant, decreases cortisol in morning
  • Magnesium: relaxes blood vessels, decreases stress, increases energy
  • Curcumin: best natural anti-inflammatory to decrease aches and pains, fights cancer, improves brain health
  • Probiotic: improves digestion, improves immune system, improves brain function
  • Fish oil – supports heart health, decreases inflammation, promotes a healthier brain

Health Habits for Men Over 40: Principle #8

Build your tribe
In the spirit of saving the best for last, here it is.

NONE of the health hacks above will benefit us unless we have family and friends to share our health with.

hands in hands

Research on the people who live the longest lives in the entire world shows that they have strong social connections with immediate friends and family.

It’s this simple: social connections are the secret to living long lives.

So here’s your challenge:

  • Determine your three closest friends
  • Call them or write them a letter EVERY WEEK
  • And remember the saying, “You are the average of the 5 people you spend the most time with.”

Your Final Challenge? Join OUR Tribe

There is another tribe that is unlike any other in your social group.

The Fit Father Project is a tribe of thousands of busy, motivated fathers just like yourself, who are working toward sustained health.

By joining the Fit Father tribe, you'll receive support from our expert team, be motivated by your brothers in the program, and of course– receive a few gifts.

Our gifts to you:

Your new friend & weight loss coach,

headshot-400Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information on health habits for men over 40. Thanks for reading!