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PRIME MALE BLOG : GET BACK TO YOUR PRIME
We ship worldwide from the USA and UK
PRIME MALE BLOG : GET BACK TO YOUR PRIME
As we step into a new year, it’s the perfect time to prioritize our health and well-being. For men over 40, making well-thought out health and wellness resolutions can help address age-related challenges like declining testosterone levels, reduced energy, and slower metabolism.
But despite our good intentions, research shows that as much as 23% of those who set new year resolutions have abandoned them by the end of the first week (J C Norcross, 1988). And as time goes on, more of us chose to do away with our well-meaning plans.
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To avoid the pitfalls of making well-intentioned pledges and quickly feeling like you can’t fulfil them, follow these 3 easy steps.
In his bestselling book, Atomic Habits (Clear, 2018), the author set out a number of laws when it comes to creating habits that last. And his 2nd law is to make the new habit attractive.
In basic terms, the more attractive the habit and its outcome, the more likely you are to stick to it and reach your goal.
So, to give yourself the best chance, find a resolution that’s close to your heart. You can make it even more attractive by thinking of all the positives that completing this resolution will bring to your life. Keep these benefits in mind as you thunder towards accomplishing your goal.
Rome really wasn’t built in a day, and that shows that we should make realistic plans too when it comes to our resolutions. That doesn’t mean you can’t dream big. Indeed, you should!
But also recognise that big change can be broken down into smaller, actionable steps. As you start to make way on these pivotal stepping stones, your bigger dream will unfold in due course.
So, if your goal is to run a marathon by the end of the year but you haven’t done any exercise over the last couple of years, expect to start small and build on the progress you achieve.
Go for a walk for 10 minutes around the block on the first day. Extended it by 5 minutes the next and keep upping your game each day. By the end of the first week, you might be jogging 5 minutes and walking the rest. These changes might seem tiny, but they will bring noticeable benefits over time.
Doing things alone can be hard especially when you’re trying to create change. So, find a professional like a personal trainer or a nutritionist to help you make your resolution a reality.
But don’t worry if professional support is not in the budget for you or simply doesn’t appeal to you at this time. Enlist your partner or a buddy instead who has similar intentions to you. Or join a group of like-minded individuals.
Having someone else knowing about your goal and invested in the outcome brings in emotional support in the form of encouragement as well as holding you accountable.
You’re much less likely to slack off when there are others involved.
Now we have the how nailed, let’s look at the what.
You might have some wellness goals in mind already, but if you need a bit more inspiration, here are 10 practical and achievable health resolutions tailored to support your vitality and long-term wellness.
Why?
Strength training preserves muscle mass, boosts testosterone levels, and improves metabolic health—key areas that decline after 40.
How to Start:
Why?
Your body’s nutritional needs might change as you age, but one thing is for sure. A nutrient-rich diet can help you maintain energy, reduce inflammation, and support testosterone production.
How to Start:
Why?
Sleep has a wide-ranging impact across the whole body. It directly impacts brain performance, mood, cortisol levels and testosterone production to name a few areas. Not to mention that getting enough good quality sleep on a regular basis can decrease your risk for many diseases and disorders, like type 2 diabetes and heart disease.
How to Start:
Why?
Testosterone levels naturally decline with age, and this change can have wide-ranging effects. The decline of this key sex hormone can lead to a variety of symptoms as well as health issues like decreased bone mineral density, reduced lean muscle mass, low mood, loss of energy and general drive as well as low libido.
How to Start:
Why?
Proper hydration supports detoxification, healthy metabolism, energy levels, and skin health. It’s such an overlooked but important area of wellness.
How to Start:
Why?
Early detection is key to preventing age-related illnesses, such as heart disease and diabetes.
How to Start:
Why?
Supporting the cardiovascular system is key to maintaining good overall health. Beyond better heart health, cardio exercises also improve stamina, and your body’s fat-burning ability.
How to Start:
Why?
Short bursts of acute stress are actually good for our body. When manageable, these short-lived stressors can help us improve our resilience.
But the complete opposite is true when it comes to chronic stress. Chronic stress increases cortisol levels which in turn lowers testosterone and increases the risk of chronic conditions like hypertension.
How to Start:
Why?
This one is really self-explanatory, but unhealthy habits like smoking and excessive drinking accelerate aging and damage your body.
How to Start:
Why?
Supplements can bridge nutritional gaps and support key areas like testosterone health, energy, and recovery. But be savvy about it as not all supplements are created equal.
How to Start:
These resolutions aren’t about drastic changes but small, consistent steps toward better overall health. Whether it’s prioritizing strength training or supplementing wisely, each resolution is designed to help men over 40 thrive.
With the right approach—and support from Prime Male—this can be the year you reclaim your vitality and confidence.
J C Norcross, D. J. (1988). The resolution solution: longitudinal examination of New Year’s change attempts. Journal of Substance Abuse, 127-34.
Clear, J. (2018). Atomic Habits. Cornerstone Press.
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