Most men over 40 think getting fit again means pain, diets, or hours in the gym.But you can rebuild strength, energy, and confidence in just 20 minutes, twice a week.No gimmicks. No burnout.Most blokes over 40 believe the only way to get back in shape is to punish themselves: long gym sessions, cutting carbs, and swallowing half a pharmacy before breakfast.The truth? You don’t need any of that.In this episode, Mark Nigrelli — The Wellness Architect — breaks down the exact system he’s using himself:A nutrition plan that actually fits real lifeA 20-minute training routine that builds strength for decadesStoic mindset principles to stay disciplined without burning outSimple recovery habits that keep you feeling strong for lifeThis is The Midlife Muscle & Longevity Blueprint.Real, practical, and built for busy men who want to get their lives — and their bodies — back.1️⃣ Nutrition (Mediterranean Simplicity)• Focus on protein first — 30–40 g per meal.• Low-carb mornings for focus and steady energy.• Carbs around training for recovery.• Healthy fats: olive oil, nuts, avocado, oily fish.• Simple supplements: Creatine, Magnesium, Omega-3, Vitamin D + K2, CoQ10.2️⃣ Training (20-Minute Blueprint)• Two full-body sessions per week.• Each: 3 min mobility → Push → Pull → Squat/Hinge → Carry/Core.• Compound lifts build functional, lifelong strength.• Progress by reps, tempo, or small weight increases.3️⃣ Stoic Mindset (Discipline = Freedom)• Control what you can — food, movement, rest.• Accept what you can’t — age, stress, setbacks.• Discipline isn’t punishment; it’s freedom in your 50s +.• Connection is the ultimate goal — family meals, football with the kids, meaningful time together.4️⃣ Recovery & Mobility (The Hidden Key)• 5-minute daily mobility reset.• Protect sleep like it’s sacred — 7–8 hours.• Magnesium before bed, lighter evening meals.• Remember: sleep is the real anabolic steroid.“Discipline isn’t punishment — it’s freedom.Twenty minutes of training today saves you twenty years of decline later.”💬 The Wellness Architect Community: https://www.skool.com/the-equilibria-blueprint-1161/about?ref=617cd07101284aec890498b5d6258252📺 YouTube:https://www.youtube.com/@marknigrelli4386📩 Email: [email protected] by brick. Day by day.Build it. Live it.

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