Training to age well: the formula is Zone 2 and strength
Most people train inverted: too much medium effort, little low-intensity aerobic base, poorly directed strength. The recipe the literature supports is simple: 80% Zone 2, 20% high intensity, strength two to three times a week. It makes a difference in who you will be at 75.
The inverted pyramid of longevity — strength matters more than aerobic after 40
Most people train the body inverted — too much aerobic, too little strength. The mortality data of the last two decades say the opposite: strength and lean mass predict how long you will live with more precision than running 10 km.
Supplementation after 40: what makes a difference
Roberto, 52, arrived with a bag of seventeen bottles and the right question: which of these is actually doing anything? Four substances have robust evidence for adults over 40, and the indication of each comes out of clinical assessment, not from fashion.
Protein: the target you're not hitting
Most Brazilian adults consume 0.8 g/kg of protein per day — survival RDA, not health RDA. To preserve lean mass after 40, the literature points to 1.2 to 1.6 g/kg, distributed across three to four meals of 30 g each.
Intermittent fasting: who benefits, who is harmed
Intermittent fasting is not a universal diet. For the 45-year-old man with insulin resistance, it usually helps. For the perimenopausal woman, the strength athlete, the sarcopenic elderly, it usually makes things worse — and the difference lies in details few people look at.
Training a lot and aging wrong
We frequently see the amateur athlete who arrives at 45 inflamed, weaker, with testosterone falling. The effort is there. The result is not. Before changing the training, you have to read the panel that says it is wrong.
The drug that cuts mortality by 80% — and no one prescribes
If a medication with that effect existed, humanity would pay any price for it. That medication exists — and in most consultations the patient is rarely told about it. In our team, we prescribe it with the same rigor as any other intervention.
Go deeper into the method
Where this pillar lives inside Plenya — clinical pages, score, assessments.