@woodgood I work with Men over 50 and with the goal of making them "harder to kill." Our initial focus is getting to 15% body fat. Here is the framework we use:
1)
Mindset. It starts with creating your future self...an identity shift. Write down who you want to become and document the behaviors and habits of that person. Then start doing those things. Model the behavior of someone who has what you want. Google Dr. Benjamin Hardy and Future Self for more on this topic and James Clear and Atomic Habits - Identity shift and Identity based habits for more info. Once you do this, adopt a morning and evening routine. For more details on what these routines look like, google Hal Elrod and Dr Benjamin Hardy Morning routines. This is the most important step. Change your mindset, change your life.
2)
Sleep. I recommend an Oura ring to understand what drives high quality sleep. Quantity and qualitative are both important and understanding deep sleep, REM sleep, Heart Rate Variability (HRV), heart rate and sleep environment are all critical to sleep quality.
3)
Nutrition. It starts with understanding macros, calories, food quality, food quantity and your goals (fat loss, muscle gain, performance, etc.)
4)
Fitness. I like Peter Attia's framework for fitness: Stability, Strength, Zone 2 (low intensity, steady state or LISS) and Zone 5 (think High Intensity Interval Training). cardio
5)
Hydration. We follow this formula: half your body weight in ounces every day (minimum). So a 200 lber drinks at least 100 ounces. Also, Hydration = water + electrolytes. You need to replenish minerals (sodium and potassium are critical).
Set standards for each of the 5 components above and everyday record if you met the standard or not. 1 = met your standard 0 = did not meet your standard. A perfect score for a week is 35/35 (5 components * 7 days = 35). Aim for at least 32 every week.
Over time, raise your standards until you reach your desired state (body fat % is a great metric to target).
