"Is it too late to start lifting weights?"

This is a question a 52-year-old client asked me of mine.

Here's what I said to him:

Jim (name withheld), as long as we lift with good form and slowly increase the weight as time passes you'll be surprised at how strong you can become.

After a year of working together, Jim is lifting as much as he did in High School but with much better form.

He also gained 8 lbs of lean mass on his frame. Just the other day he showed me a bicep pose and I was impressed.

A study showed that an 80-year-old who lifts can be as strong as a 30-year-old who doesn't.

What you should know is that the best time to lift weights was yesterday. The next best time is today.

It's never too late. You just have to get started.

That said...

Here Is Your 4 Minute Friday:

1. How To Reduce Cellular Aging By 9 Years

We all know cardio is good for you, right? But get this—it might slow down your aging at the cellular level.

A study examined over 5,800 U.S. adults. Researchers measured their Leukocyte Telomere Length (LTL), which is a fancy way of saying they checked how fast their cells were aging and how physically active they were.

They found that people who ran for 30 or 40 minutes 5 days a week slowed their cellular aging by nine years compared to others who lived a sedentary lifestyle.

It's been well documented that ​zone 2 cardio is a great tool to boost V02 max​, which has been correlated to help you live longer.

As someone who is not a fan of running, I'm willing to get my zone 2 from other types of exercise I love.

Either way, the main takeaway is to live an active life to live longer.

2. A Supplement To Build A Healthy Heart

So, as you know, I'm a ​huge fan of creatine​. It helps build muscle and improve performance while being safe for 99.9% of people.

Turns out, creatine might also help older folks keep their hearts and blood vessels in check.

This study focused on guys aged 55-80 (three groups: creatine, placebo, and control) and tested whether a week of creatine supplementation could make a dent in their cardiovascular health.

After a week, the creatine group showed better vascular health—specifically, improvements in arterial stiffness (a key factor in cardiovascular disease). Blood pressure also trended lower by a small amount.

So it seems like creatine might be more than just a muscle powder. It could also help older adults manage heart disease risks.

So, if you’ve been skipping the creatine because you’re not aiming for a six-pack, you might want to reconsider—your heart could thank you later.

❤️ My Favourite Thing This Week

I'm a huge fan of tracking my calories and macros. It's one of the best tools to know how much is going into my body.

I've tried Myfitnesspal, Noms App, and many more.

The app that's stuck with me throughout my journey has been ​Macrofactor​.

Fitness influencers Jeff Nippard and Greg Nuckols created this app, and I love their simplicity and robust menu.

Out of all the macro tracking apps, this is the one I use on a daily basis.

Check out Macrofactor by ​clicking the link here​.

Client Of The Week - Paul Dircks, Entrepreneur

Paul is an entrepreneur who struggled with his eating habits & energy levels. He wanted to get fit so he could be a great example to his wife and kids.

His goal was to get to 200 lbs and get rid of the belly fat.

In one year, we dropped 53 lbs and lowered his weight to an incredible 185 lbs. His energy levels are up, and now he's a fit dad for his family.

Not only has his body changed, but his mind has also changed. He's reading more and feels more focused than ever.

The best part? Since he's gotten in shape, his wife has joined him, and his kids are starting to lead a healthy lifestyle!