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Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.

Today's Programming 

• Movement: 2 part strength endurance 

• Quote: Wright on life as you age 

• Lesson: 5 practices for healthy aging

• Optimization: Timeline’s Mitopure a clinically studied cellular health supplement

Today's Movement 

Part A: Complete as a fifteen-minute EMOM:

• Build to a 1 rep max power clean + front squat

Part B: Complete for time:

• 3, 6, 9, 12 clean and jerks + toes-to-bar (135 lbs/ 95 lbs) 

Today's Quote

“Wait till you’re 40. You’ll fall apart. It’s all downhill.”

I heard this all through my 30s when I was competing in Ironman. 

“You’re going to break down. Just wait until you’re 40.”

I get it.

We age.

At some point, we decline. It’s evolution.

However, having spent time with others still posting insane marathon times in their 50s, friends doing bar muscle ups in their late 60s, and friends mountain biking in their 70s, it has made me realize we often use age as an excuse.

I get it, we accumulate glass balls we can’t drop - careers, families, mortgage payments, but know there are ways to incorporate wellness into even the busiest of schedules.

Today's Lesson Learned

6 key takeaways I’ve learned as I’ve aged (I wish knew this when I was 20):

1. Outdoor recreation > Indoor entertainment.

2. Your friend group and environment will heavily dictate your lifestyle.

3. Taking walking meetings, sauna meetings + gym meetings > Late night drinks + dinners.

4. A routine can create a snowball effect - in the right or wrong direction depending on your daily behaviors and activities.

5. Compounding consistencies > Occasionally being remarkable.

6. Exercise is at the top of my food chain - it leads me to positive eating habits, recovery habits, friendships, and sleep habits.

I like having progression-based obstacles, goals, and events planned out in my calendar. It forces me to train for them so I have purpose behind my daily exercise.

Transforming your life starts with changing your approach to health and wellness, especially as you enter your 40s. If you're a man in your 30s to 40s, overweight, overworked, and burnt out, you know how tough it can be to find the energy or motivation to change.

Most men try temporary fixes—crash diets, the gym in January, and rare attempts at stress relief. These efforts often lack consistency and understanding of what helps.

The secret to real, lasting health doesn’t come from quick fixes but from consistent, mindful choices.

Many believe that extensive and exhausting workouts are the key to health, but this overlooks the power of moderation and understanding our bodies needs.

Let’s explore a balanced, effective approach that fits into your life.

5 Practices To Get Healthier and Happier In Your 40s

Step 1: Customize Your Training

The impact of tailored training is profound.

This involves a balanced mix of aerobic, anaerobic, and strength training. It’s not about training for marathons or becoming a bodybuilder—unless that’s your goal.

• Start slow: Even 10 minutes a day can make a difference.

• Build up: Gradually increase intensity and duration.

Understanding and following this balanced approach can prevent injuries and burnout, common pitfalls of overzealous training regimes. 

Step 2: Refine Your Diet

Eating right is foundational.

Choosing single-ingredient foods found in nature is not just about dieting—it's about nourishing your body. This is crucial because it directly affects your energy levels, mood, and overall health.

• Whole foods: Think apples, not apple-flavored snacks.

• Lean proteins: Opt for grilled chicken over processed meats.

• Healthy fats: Avocado and nuts, instead of packaged snacks.

Each choice promotes better digestion and nutrient absorption. Ignoring this can lead to increased fatigue, poor mental health, and further weight gain.

Step 3: Enhance Cellular Health

This can rejuvenate your body at a cellular level.

Before moving on, consider these questions:

• What supplements have proven benefits?

• How much do you know about their effects?

• Are you consulting with a healthcare provider?

• What are your main health concerns?

• How does your current diet support cellular health?

• Could you benefit from tailored supplements?

This ensures that you choose supplements that genuinely benefit your health, rather than just following trends.

In case you missed it, I put together my ultimate guide to diet and supplementation. You can download it here!

Step 4: Prioritize Sleep and Recovery

The benefits of good sleep and proper recovery accumulate over time, making this more natural as you practice it.

Consistently getting 8-9 hours of sleep and engaging in recovery activities like contrast therapy or Epsom salt baths ensures that your body has the chance to heal and rejuvenate.

By establishing a nightly routine, you reinforce your day's efforts and prepare your body and mind for the challenges ahead.

Step 5: Cultivate Relationships

Recognize the importance of social connections to your overall health.

Make an effort to:

• Reach out to friends regularly.

• Engage in community activities.

• Share your goals and progress with supportive people.

You get to choose what 40-year-old, 50-year-old, and 60-year-old you want to be.

Here’s an interesting fact I came across recently: after the age of 30, muscle mass decreases approximately 3–8% per decade. This has got me thinking about how can I be one of those who only decline by 3% or less per decade.

I believe there are decisions we can make today to limit this decline. 

I believe it’s compounding consistencies of lifestyle choices: 

• Time spent outside
• Lifting heavy
• Cardiovascular exercise
• Sauna + cold
• Reducing stress
• Diet
• Supplementation
• Great friends + relationships
• Genes
• Cellular Health.

There is no one magic pill; we’re all aging, and at the moment we can’t change that! But there are many ways to put wind in your sails and expand your health span and life span, and reduce the decline! 

Today's Optimization

I envision mountain biking into my 60's and surfing in my 70's. I’m pretty fascinated with cellular health at the moment and recently I learned the primary cause for our decline is based on mitochondrial function, the “powerhouse” of our cells.

I started researching ways to limit this decline and have come to believe mitochondria are the bedrock of good health. Healthy cells rely on healthy mitochondria. Their optimal function leads to incredible health benefits and is particularly essential to heart, kidney, eye, brain, skin, and muscle function. As we age, mitochondrial function declines. Our mitochondria are constantly renewed to produce energy and fulfill the vast energy demands of muscle, skin, and other tissues, but as we get older, mitochondrial renewal declines and dysfunctional mitochondria accumulate in the cells, resulting in significant issues.

I recently started taking Timeline’s Mitopure (a clinically studied/proven supplement), which unlocks the power of Urolithin A, a molecule that stimulates this crucial recycling and cleansing process in our mitochondria - ultimately protecting cells from age-associated decline. TodayTimeline is offering Movement Memo subscribers an exclusive deal: 10% off your first order using code “Hinman” at checkout.

Know friends, training partners, or co-workers who would take value from weekly tips on a healthier lifestyle, enhanced accountability, and improved routines? Thanks for sharing!

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Publisher: Eric Hinman

Editor-in-chief: Bobby Ryan