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Welcome back to 1UP,
my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer.
At the fork in the road
I see our 40s as a fork in the road.
This is a time when we are facing 2 paths for our health.
Path A: follow the average
Path B: be intentional and create a lifestyle that supports greater health
I asked ChatGPT to draw me a picture of a man in his 40s with average health.
Then I asked to see the future.
I wanted to know what they will look like and what kind of health issues he may deal with in his 80s.
What does “average health” mean?
For a man in his 40s in Western countries like Canada or the U.S., average health might include:
- Slight to moderate excess weight, especially belly fat
- Mild hypertension or borderline high cholesterol
- Occasional joint stiffness or low back pain
- Sedentary job or lifestyle, minimal exercise
- Moderate alcohol consumption
- Sleep issues or stress from work/family
- Not on any major medication yet, but maybe starting statins or blood pressure meds
The Future
At 80, assuming no major lifestyle changes, this man may face:
- Reduced muscle mass and strength (sarcopenia)
- Mobility limitations or use of a cane/walker
- Joint pain (knees, hips, back)
- Hearing and vision decline
- Cognitive decline or early dementia
- Polypharmacy (5+ medications daily)
- Fatigue and frailty
- Possibly living alone or in assisted care
Here he is, at 40 and at 80.
Now let’s say this man in his 40s finds out that path A is slowly cutting his life short.
His quality of life is already eroded. He's out of breath easily. He's dragging through the day. He's usually not in a great mood but is putting a fake smile on for the colleagues at the office.
Because of the stress of work, the financial pressure of midlife and the lack of purpose, he numbs with junk food and entertainment, or alcohol.
Sex is exhausting and not satisfying because of his mild erectile dysfunction.
He starts to look for ways to get in better shape. He finds the 40s Fitness Reset podcast and listens to this week's episode:
It hits him. He starts to binge listen and starts to believe that there is another way.
Slowly, he comes to realize that it all comes down to his habits and his health.
He continues to listen to the podcast and he starts to believe that with small changes, consistent routines and a focus on improving his body composition, his life would look drastically different.
He decides that he's had enough.
He wants more out of life. He wants to feel great and do great.
He's at the fork in the road and decides to take path B.
Now, in his 40s, he makes the lifestyle changes
- He loses the excess fat, especially the belly fat
- He slowly puts the junk food away, eats solid whole-foods meals and prioritizes protein
- His blood pressure improves from healthier lifestyle
- He walks 7000 steps per day
- He does resistance training twice per week every week for the rest of his life
- He only consumes alcohol on special occasion, 2-3 times a year
- He has learned to manage stress and sleeps well
- He invests in his relationships with wife, kids and friends
- He finds what gives him a sense of meaning in life, connects with that, does more of it
I asked AI, What would the side-by-side picture would look like now?
A man who is confident, has regained self-respect, and who is winning in life.
He's fully present, loving his life.
At 80, he looks 10-15 years younger than he is.
He has led himself, and he is leading others, creating formative moments for his grand-children. He supports his family and community with his wisdom and resources. He has a great relationship with his wife and together they have many adventures.
You have the power.
And whenever you're ready, I have the step-by-step to make it a lot easier for you, so you can have a lifestyle that works for you. Let me know if that's you.
Jihane