After 40, most men lose 1–2% muscle per year and gain fat in the abdomen — even at stable weight. The fix is strength, protein, and sleep.
Strength train 2–3× per week. Compound lifts (squat, deadlift, press) protect testosterone and lean mass.
Protein at 0.7–1.0 g per lb of goal weight. Split across 3–4 meals of 30+ g.
Sleep 7+ hours. Under-6-hour nights cut testosterone by 10–15% within a week.
Waist under 40 inches — and ideally under half your height — is the number that drives long-term health outcomes.
Get a target zone that respects your age and frame.
Ideal Weight (Men) →
BMI can label muscular athletes as overweight or obese. Here's when BMI misses the mark and what to use instead.
The clearest waist guideline for women, based on the NHS and Ashwell Waist-to-Height ratio — no charts, just one rule.
How age changes your healthy weight range, and the simple WHO/CDC formula that answers "how much should I weigh?".