For the first time in four years, my body fat is in the double digits—10%. And I’m not just okay with it… I’m proud of it. In fact, check out the post that goes along with the above photo about body image and dysmorphia.

I bring this up because, truth be told, that number, 10%, used to scare me. I lived in the 8–9% range for years. Lean. Disciplined. Photoshoot-ready. The kind of body we’re told to chase.

But here’s what I’ve learned the hard way: just because you can live at that level doesn’t mean you should.

At 52, I’m still in exceptional shape. That’s my standard.

But it’s no longer a sacrificial and superficial standard. It’s a sustainable one.

Because what I’m doing now works better, feels better and is better.

I wish I had figured this out at 42.

I’ve Interviewed Hundreds of High-Performing Men

Here’s what I’ve discovered:

The best, brightest, most grounded midlife men—the ones with real wisdom and real results—live in the middle.

They’re not chasing abs or algorithms. They’re not optimizing every second.
They’ve rejected the extremes. Traded grind for rhythm. Hustle for purpose.

They know what success, health, wealth, family, and fun really look like.

Their standards are:

Sustainable
Credible
Relatable
Aspirational

That’s the path I’m on now. Here’s how:

1. I Train for Longevity—Not Ego

Strength Training: 3–4x/week

Full-body, compound, functional lifts

Zone 2 Cardio: 2–3x/week

Long walks, cycling, SkiErg, rowing, swim sessions

Mobility & Recovery: Daily

Bands, stretching, breathwork

✅ Goal = consistency, vitality, and performance that lasts—not soreness or PRs.

2. I Eat to Fuel—Not to Impress

Protein: ~1g per pound of bodyweight

Fish, chicken, beef

Carbs:

Fruit, rice, potatoes, oats, tons of vegetables

Fats:

Avocados, nuts, olive oil, fish

I don’t track macros. I follow the 80/20 rule:
Real food. Real fuel. Real life.

🍫 I eat dessert every day: dark chocolate, Nada Moo, or Yasso bars.

3. I Sleep Like It Matters—Because It Does

7.5–8.5 hours per night
Cold, dark, quiet room
Limit screen time
Epsom salt baths + breathwork help a lot

4. I Recover With Intention

Sauna and cold plunge: 3–4x/week
Walks, sunshine, downtime
Recovery is training

Basics Over Biohacking

I’ve tried the hacks, the trackers, the stacks. None of it works for me. You know what does? I’ll tell you:

Simplicity. The basics. Done well. Done consistently.

The Middle Is the Real Flex

You can overdo it in either direction—neglect your health or obsess over it. Either way, you lose.

The middle is where:

You move well
You feel great
You sleep deeply
You stay sharp
You show up fully—for your wife, your kids, your business, your life

This is where I live now. And it’s where I coach men to get to—physically, mentally, emotionally.

I’m not telling you to lower your standards. I’m telling you to upgrade them so they serve you, not enslave you.

At 52, I’m not chasing a number. I’m living by a standard.

That standard gives me strength, clarity, and peace of mind.

And that, in midlife, is the real flex.

In Health,

Greg

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

Making the Rounds

After listening to my interview with Khe Hy, writer Rick Foerster mentioned me and Midlife Male in his great essay for the Way of Work blog.

The piece is titled, “What You Need is a Midlife Crisis” and it explores many of the topics we discuss here at MLM. You can read it here:

What You Need is a Midlife Crisis

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

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.

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.
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.
BONUS: Check out my Most Popular Middle Columns: