I’m 50 … Here’s What I’m Doing to Help Boost MY Longevity
Turning 50 has a way of making you take inventory.
Where I’ve been, where I am now, and—most importantly—where I’m going.
I’ve spent my career helping people improve their health, strength, and nutrition. But now, at 50, longevity isn’t just something I talk about with clients—it’s personal.
I want to be strong at 60. Capable at 70. And independent at 80+.
That means making choices right now that my future self will thank me for.
So, here’s what I’m doing to help boost my longevity:
1. Prioritizing Strength Training
Muscle isn’t just about looking fit. It’s about staying functional—lifting, carrying, and moving without pain or limitation. Basically, doing what I want to do when I want to do it (including beating my kids in whatever sport we're playing...but that's becoming more difficult!)
The research is clear: More muscle means better mobility, reduced risk of falls, and even improved metabolism as we age.
I lift 4-5x per week, focusing on big compound movements—squats, deadlifts, presses, lunges, carries, and rows. Functional movements that matter.
And if you’re not lifting yet? Start. Even 2x per week can make a huge difference over time.
2. Eating More Protein (and Less Processed Junk)
As we age, muscle loss accelerates—unless we actively fight it.
That’s why I aim for at least 1g of protein per pound of lean body mass daily. It’s not just about “hitting a number”—it’s about maintaining strength, keeping bones dense, and ensuring I recover well from workouts.
Here’s how I make sure I hit my numbers:
-Prioritizing protein in every meal
-Eating plenty of whole foods (lean meats-plenty of red meat, a lot of eggs, Greek - yogurt, cottage cheese-sometimes, etc.)
-Using whey protein to fill in gaps when needed
At the same time, I’m cutting back on ultra-processed foods—they’re easy calories, too easy, with little nutritional value. I still enjoy life, but I make my “treats” occasional, not daily.
3. Optimizing Sleep
Longevity isn’t just about diet and exercise. It’s about recovery.
I used to think I could power through on 5-6 hours of sleep. Not anymore.
Now, I aim for 7-8 hours per night—because I know the benefits:
-Better hormone balance
-More muscle retention
-Sharper mental focus (brain recovery)
-Improved immune function
I keep it simple:
-No screens 30-60 min before bed (I like to read)
-No caffeine past noon
-A consistent bedtime and wake-up time
4. Managing Stress (Instead of Letting It Manage Me)
Chronic stress is one of the biggest killers. It raises cortisol, impacts metabolism, and increases disease risk.
I can’t eliminate stress entirely—but I can control my response to it.
Lately, I’ve been making time for short daily walks (30 minutes or so), deep breathing/meditation, and simply unplugging. It doesn’t have to be complicated—just consistent.
5. Building a “Longevity Mindset”
Here’s the deal: Longevity isn’t about perfection. It’s about consistency over time.
I don’t crash diet. I don’t train to exhaustion. I don’t chase quick fixes.
Instead, I focus on small, sustainable habits that add up over time:
-Strength training regularly
-Eating whole, nutrient-dense foods (and don't overeat anything)
-Prioritizing sleep and recovery
-Managing stress before it manages me
Because when it comes to longevity, the best time to start was 10 years ago. The next best time? Right now.
So, if you’re 50 (or close) and wondering what you can do—start with the basics. They work.
And if you need help building your own long-term strategy, let me know.
Remember … GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, RD, CSSD, LD, PPSCxKB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
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functionalelements@gmail.com
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