From man boobs to baldness: midlife wellness

“By the time a man hits his mid-40s, several physiological changes are already under way,” the dietician Rick Miller warns: testosterone drops by around 1–2% a year, insulin sensitivity falls and the liver’s ability to process nutrients shifts, so the diet that worked in your 30s can stop working.

Rather than cutting calories, Miller advises increasing protein — research suggests men over 40 need 1.6–2.2g per kilogram of body weight — and doing strength training to preserve muscle. He also highlights shifting micronutrient needs (magnesium, vitamin D and zinc), more omega-3s from oily fish, plenty of polyphenol-rich vegetables and berries, soluble fibre from oats and legumes, moderation with alcohol and avoiding late-night snacking to support metabolic health.

Exercise matters for more than waistline management. David Vaux says midlife is a critical period for future health and independence and that men need both “steps and reps”: cardiovascular activity alongside resistance training.

midlife, testosterone, insulin sensitivity, protein, strength training, muscle, magnesium, vitamin d, zinc, omega-3s