10 Non-Negotiables for Every Man Over 40

Let’s call it like it is: Midlife is not halftime. It’s your life’s wheelhouse. Your legacy era. The time to lock in on what matters and double down on what works. 

Here’s the checklist every man should be following to look, feel, and perform at his best. FYI, this is my EXACT list:

1. Lift Weights 3–4x Per Week

Strength training is a MUST. Muscle is your armor. Your engine. Your ticket to staying mobile, capable, and confident as you age.

2. Lock in a Sustainable Nutrition Plan

Eat clean 80% of the time. Enjoy the other 20% without guilt. Nutrition isn’t punishment—it’s fuel. It’s not a diet. It’s a lifestyle.

3. Walk or Ruck Daily

Clear your mind. Move your body. Boost your endurance. Bring your spouse, your kids, your dogs—or take work calls while rucking (an MLM staple). Stack your wins.

4. Build Your Support Team

No one goes the distance alone. Your midlife roster should include:
• A primary care doc (get those checkups)
• A financial planner (secure the bag, long term)
• A trainer (accountability builds consistency)
• A nutritionist (one annual consult can change everything)
• A coach (for mindset, growth, and direction)

5. Get Quarterly Blood Work

Don’t guess. Test. Know what’s happening inside your body so you can optimize the outside.

6. Take Responsibility for Your Future

Be the man your family can count on.
• Get a will.
• Lock in life insurance.
• Secure disability insurance.
• Set up 529s for the kids’ college.
Legacy isn’t just about money—it’s about protection.

7. Give Yourself Something to Look Forward To

Every year, take on a new challenge.
• Sign up for a race.
• Book that trip six months out.
• Build traditions—like Friday night homemade pizza with the kids.
Anticipation is fuel for the soul.

8. Invest in What Truly Matters

Buy the sauna, not the 80-inch TV.
Your recovery, your relationships, your well-being—they’re worth more than another streaming service. Experiences over things.  

9. Cut the Distractions

Less doomscrolling. More deep thinking.
Replace the noise with books, podcasts, or real conversations that actually move the needle.

10. Write Down Your Standards

Define how you want to look, feel, dress, perform, earn, eat, parent, and partner.
Then reverse engineer the habits that’ll get you there.
Put it in your calendar. Personal first. Professional second.

Do these 10 things and you’ll be healthier, happier, wealthier, stronger, and living better than 99% of men your age.

Midlife isn’t the beginning of the end.

It’s the start of your prime.

In health.

—Greg 

Midlife Male
52. Husband. Father. Entrepreneur. Coach. Student of the game.
Still walking the walk.

P.S., HERE ARE THREE WAYS I CAN HELP YOU TODAY:

  1. Buy my bestselling book: The Midlife Male: A No-Bullsh*t Guide to Living Better, Longer, Happier, Healthier, and Wealthier and Having More Fun in Your 40s and 50s. Order my book here. 

  1. Join the Midlife Male Inner Circle—a community for midlife guys like us, 40-60+, who know midlife is the starting line for the rest of our lives, not a slow, boring road to retirement.  For $100/month (or $999/year—first 100 get two months free), you’re in with me and a group of relatable, credible and aspirational men who’ve been there. We have regular video events featuring A-List guests, monthly roundtables, exclusive in-person retreats and honest, actionable talks about life and our 6Fs—family, fitness, finance, fashion, food and fun. Check out our Inner Circle community here.

  1. Get One-on-One Coaching with me. Want more help? I coach a select few men one-on-one. It’s just you and me, talking it through, making a plan, and pushing you toward your next win. No pressure, just progress. Reach out—let’s make it happen, one step at a time. Book your call here.

Midlife Male Approved

Here are my everyday go-to brand partners:

Blokes. More than blood work, Blokes offers comprehensive biomarker analysis, detailed reports and consultations. Get 50% off when you use our link.

Timeline. Nutrition and longevity supplements for those who want to play the long game. See a special offer for Midlife Male readers here.

NADS Underwear. For active guys like me who are always on the move, this underwear is the perfect fit. It's also produced without the toxic chemicals that have been linked to low testosterone and erectile dysfunction. Get 15% off here with code MIDLIFEMALE.

CREATE creatine gummies. A game-changer for anyone serious about their creatine supplementation. No more measuring powder, no more stirring endlessly trying to get it to dissolve, and no more finding creatine residue at the bottom of your shaker. Learn more here.

Risewell. Unlike many natural toothpastes, they don’t just remove the toxic ingredients found in traditional toothpastes; they swap in 100% safe, natural alternatives that clean and protect just as effectively. Get 10% off here with code MIDLIFEMALE


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