Alcohol really takes its toll on you the older you get. Not saying don't ever drink but if you have high fitness goals - you really need to understand how detrimental it can be on your recovery, sleep, muscle building, testosterone levels, and more. Unfortunately for me, I have a lot of social functions for my job that involve alcohol and it really takes its toll on me after a few days at these events. Luckily those are only a handful of times a year.

Regarding creatine - I will tell anyone that does some form of exercise involving weights that they should absolutely be taking creatine. Hell, I think most "active" people can benefit from it and the science is coming out to support what I have known for about 20 years - it is awesome!

I did start taking magnesium about 5-6 months ago before bed time and my quality of sleep as drastically improved. It wasn't terrible before but it just crash a little harder, stay asleep better, and am not groggy at all in the morning.

RangerRick9211 said:

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Hah, yes - I'm not sinking two Mannies, dos burritos with a hammy chaser per meal.

But we're lost in the weeds, lol. The point of the illustration: daily 2-3 hour sessions @ 2-3k calories typically leads to fairly unrestricted diet. You can enjoy life if you put some 'umph into it.

I won't post today's plan. We're tapering for Whiskey Tango Fondo on Mt. Whitney next weekend, but maintaining the vibes with Easter pizza and Negronis. Tomorrow starts the real taper and the real nutritional prep (I do take taper prep pretty serious, so bye booze). Weekly Crit tomorrow, then a slow jog of Z2 rides with some super, super limited intensity mixed in as I meander from PDX to Bend, to Tahoe, then race day in Alabama Hills.

Then one training week on, last ski weekend of the year on Hood with the daughter, then the onslaught or OR race schedule. Ready to wreck the body and diet. MIL shipped me Julio chips from TX this week. Race day prep will 1000% include some queso and chips in the van. Might be 90% of my diet this week.

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wish I still had time for that kind of volume. Unfortunately with work, two young kids, and a wife who also wants to work out, i get 60-90 mins max during the week. i stretch it longer on the weekends. Gone are the days where i could do 90 mins of running and another 90 on the bike on a weekday.

ttha_aggie_09 said:

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Alcohol really takes its toll on you the older you get.

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This is absolutely true. I know we always say it but I really can't drink like I used to. In fact, these days I limit it to once a week - date nights on Fridays.

Interestingly, there is scientific evidence to support this notion. A 2024 study in Nature Aging tracked adults between the ages of 25 and 75 over a period of several years and found that our ability to metabolize alcohol starts to decline sharply around age 44. Specifically, they saw a drop in the function of the alcohol binding pathway - meaning our bodies become less efficient at breaking down and clearing alcohol from the system.

The toxic byproduct, acetaldehyde, (which is responsible for a lot of the hangover symptoms) sticks around longer, causing more inflammation, sleep disruption, and stress on recovery systems. That's why even a small amount of alcohol can hit harder, impair sleep, and make workouts feel tougher the next day.

My client turned me on to ZBiotics and I swear it works. My sleep is still is garbage but at least I don't feel as bad the next day.

Zbiotics I understood were like every probiotic in that you are just ingesting 'good' bacteria to breakdown bad in your body but the rub is exactly the same: it all comes down to actually what of that bacteria survives the journey into the digestive system.

I've tried them and I'm very convinced they do nothing for me.

What he said. I WISH I could get 2-3 hours a day. I am proud of getting my ~8 hours a week and putting up the numbers I do. I have to schedule the 6-7 hours of sleep I get a night. So diet is where I have to make adjustments. But huzzah to you sir!

Alcohol is just empty calories and once you get above 40 wreaks havoc on your body. I stopped and don't miss it at all.

Earn your carbs, if you sit at an office all day and don't have time to workout keep your carbs low.

For long term brain health I would recommend creatine and for anyone lifting weights. Same for a ZMA supplement, cheap and hits on 2 vital nutrients most American are deficient in.

Over 40 try intermittent fasting or keeping the calories low in the morning. You can have 2 of the yogurts with whey protein from the store and get 50g of carbs in while only eating 300-350 calories.

AggieOO said:

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RangerRick9211 said:

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Hah, yes - I'm not sinking two Mannies, dos burritos with a hammy chaser per meal.

But we're lost in the weeds, lol. The point of the illustration: daily 2-3 hour sessions @ 2-3k calories typically leads to fairly unrestricted diet. You can enjoy life if you put some 'umph into it.

I won't post today's plan. We're tapering for Whiskey Tango Fondo on Mt. Whitney next weekend, but maintaining the vibes with Easter pizza and Negronis. Tomorrow starts the real taper and the real nutritional prep (I do take taper prep pretty serious, so bye booze). Weekly Crit tomorrow, then a slow jog of Z2 rides with some super, super limited intensity mixed in as I meander from PDX to Bend, to Tahoe, then race day in Alabama Hills.

Then one training week on, last ski weekend of the year on Hood with the daughter, then the onslaught or OR race schedule. Ready to wreck the body and diet. MIL shipped me Julio chips from TX this week. Race day prep will 1000% include some queso and chips in the van. Might be 90% of my diet this week.

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wish I still had time for that kind of volume. Unfortunately with work, two young kids, and a wife who also wants to work out, i get 60-90 mins max during the week. i stretch it longer on the weekends. Gone are the days where i could do 90 mins of running and another 90 on the bike on a weekday.

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I hear you.

We have a 6 year old and trying (just scope our miscarriage on the ski thread). It's not fun. Frankly sucks.

I'm the typical MBA to MBB > Big 4 kid. So my gig is remote, but demanding. **** is hard, you're either game or not.

My dudes, I am the provider. My wife is part-time for the daughter. Yeah, my diet is garbage. But I'm on every training session: 4AM or 2PM. Empty the tank everyday for fam. It will be worth it.

I'm 50. I've lost 20 lbs in a little over 2 months following an alkaline/keto diet (the last week I started this keto-alkaline diet - I have kidney stones, and my body is highly acidic). Still have another 20 to lose to get down to desired weight of 170-175.

Basically, control whatever goes into your body.

- Take processed sugar out of your diet. I bought pure stevia extract off of Amazon (has no erithytrol or any other chemicals) - this is great for sweet tea (I use caffeine-free tea) or sparkling water.
- Drink water or sparkling water or drinks that you know the ingredients ONLY. I put stevia in the sparkling water with ice - since I've been off sugar so long, it's great. Clearly Canadian makes a stevia-only drink (no other chemicals).
- Eat fresh vegetables (canned have preservatives and extra sodium) that are basic when processed by your body (i.e. leafy greens, tomatoes, lemons and other citrus, etc.). I don't eat potatoes.
- Use egg whites only - no yolks. Egg yolks are slightly acidic; egg whites aren't. Don't use the egg whites from the carton - they don't set up as well. Egg whites from eggs cook much better.
- I limit my meat intake to about 20-30% of my diet. I also eat high protein foods which aren't meats, like walnuts, pecans, etc. Non-salted only. I also limit my processed sodium intake. I usually just sprinkle Himilayan Pink salt on my food.
- Cook most of your meals. I don't eat breakfast - I use intermittent fasting this way. I cook my lunch (have that ability) or have a salad.
- Eat a variety of food to get more varied nutrients.
- I'm taking other supplements for a variety of other reasons. Had my blood looked at by a Naturopath after doctors doing nothing but prescribing medicine for my acid reflux that didn't fix the issue (I'm too acidic). My acid reflux is in a much better place now - because I'm fixing the issue. I'm making my body more alkaline through food, alkaline water, etc.
- Drink lots of water. I drink at least 64 oz a day - usually more like 96. My rate of weight loss has increased since I went to an alkaline/keto diet rather than just keto (was eating keto bread, etc).
- Exercise a bit - at least walking. I work at a university, so I walk about 4-5 miles a day (work on the "hill"). I take the stairs rather than the elevator. I also work outside in the garden/yard.
- If you eat out - control what you eat. Want a burger or a Philly cheese steak - cut the bun. Eating at fast food - Chick-fil-A - grilled nuggets, fruit cup, diet lemonade or unsweetened tea. A diet Sun joy is my "treat" once a week with stevia.
- have your Sig other on board. Makes it much easier. It's much more difficult to do if they aren't on board. I'm doing this mainly to get her healthier (she's got intestinal issues).

Basically, this is a modified Whole 30.

ATM9000 said:

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Glad it's working for you. But sounds like you jump through a hell of a lot of hoops only to come to a base answer of you consume way less than you used to.

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I consume less because I am not as hungry because I'm not consuming a lot of carbs. My dad died of a heart attack at 59. I don't want to do the same.

Good for you for taking it seriously! And that its working for you.

Watch your diet. That has the most impact on weight. More than exercise.