Strong After 50 Podcast - Episode 28

Podcast SummaryI’m glad more people are starting to push back on these 50-step morning routines.Sunlight in your eyes. No coffee before 10am. Cold plunge. Journaling. Breath work.It’s just not realistic for most people.I’m up at 4:30–5:00am. It’s dark. I’m having a coffee. No sun up for the first 1 hour. The basics still win.The best plan is the one you’ll actually stick to.Alcohol — where I’ve landedI listened to Michael Easter on the 2% Podcast talking about alcohol yesterday and his guest had a few interesting things to say about alcohol. His guest tried three months alcohol free and said his social life lost a bit of spark.That’s probably the reality for a lot of people.For me, I’ve shifted from a daily glass of wine after work to alcohol-free beer.If I’m out for dinner, I’ll still have a glass of wine. Maybe two. That’s it.And the calories matter too, 20–60 vs 150–160 per drink adds up quickly.Keep it simple (Topol & Stewart) - Article in Super Age Move, sleep, don’t eat dumb stuff, and talk to your neighbours. (Stewart quote)I like their simple framework: * Move every day - 30 minutes is enough. * Strength train — they say 2x/week, I’d push that to 3* Work on balance and stability* Sleep, it matters more than you you think* Eat real food, cut back on ultra-processed* Manage inflammation (training, diet, sleep, stress)* Know your numbers - bloods, calcium score, DEXA* Stay connected, have purpose, think positively about agingNothing fancy.Topol’s book Super Agers is next on my list.Ergs - what actually worksI get asked this a lot.SkiErgGreat for upper body and core. Lower overall cardio demand. Good option when your legs are cooked.RowerFull body - legs, hips, core, upper back. Big engine builder.Assault BikeProbably the hardest of the lot.No real recovery because arms and legs are always working.Perfect for short, brutal intervals — 20-second sprints, Tabatas.Most articles say the rower wins overall conditioning.I’d agree but say the assault bike wins for intervals. The best machine is the one you’ll actually use consistently.If I was building a home setup: * Assault bike* Concept2 bike* RowerIf you would like to be on the podcast, reach out at: strongafter50@gmail.com.If you want to sponsor this Newsletter and Podcast you can also reach out at: strongafter50@gmail.com.Stay Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com