Most guys don't start to consider aging until their knees start to creak, their energy dwindles, and their stomach starts to bulge. But by 50, the necessary work to remain healthy should have started long ago. Dr. Joe Pazona, urologist and founder of Pazona MD, discusses how to ‘age like a champ’ in a new episode of the Balls Deep podcast. He and co-host Cat Williams touched on 4 little-known health tips they believe you should adopt in your 30s in order to feel stronger, sharper, and sexier during midlife:
1. Change Your Perspective on Alcohol
After a long day of work, having a glass of wine or a beer feels like an “adult reward”. However, the truth is alcohol is harming your sleep, your waistline, your hormones, and your overall health. Having a drink or 2 can break your sleep cycle. Lack of sleep alters your hormone balance, and as a result, your body functions as a 50-year old despite being in your 30s.
Pro Tip: You don’t have to completely stop drinking; just minimize it to once or twice a week or only on special occasions. Your sleep and waistline will improve.
2. Sleep Smarter (Not Just Longer)
To improve your sleep, it helps to get at least 8 hours. It begins when you wake up.
- Get natural sunlight early in the day. This helps set your internal clock.
- Avoid screens and blue light for at least 2 hours before bedtime.
- Don’t keep your phone in bed; it hurts your melatonin production.
Still, having little kids is tough, and things can get chaotic. Building these habits gives your body the best chance to recover. Sleep is your body’s reset button, and it shouldn’t be a luxury.
3. Dead Butt = Dead Body
Sitting all day is slowly killing us, seriously. “Dead Butt” is a term introduced to us by Dr. Pazona, and once you hear it, you can't unhear it. Sitting all day is bad for your health, even if you hit the gym in the morning.
- Get up every hour or hour and a half.
- Take a stroll after eating.
- Engage in leisure activities like pickleball, hiking, or swimming.
- Aim for 10,000 steps in a day, but don’t stress over it. Just move!
Movement is good for health, and walking is one of the most underrated activities for longevity.
4. Use the Power of Heat and Cold
Sauna use isn’t just relaxing; it’s good for your health. It scientifically decreases the chances of all-cause mortality (dying from any cause). Just 20 minutes 4 times a week is all that it takes. Sweating in the sauna also helps in stress reduction and general health and longevity. It also helps with mental health and connecting with your partner. Dr. Pazona and Cat even call it their “hot box therapy.”
The longevity research about cold plunges is young, but the instant benefits are clear:
- Decreases inflammation
- Improves muscle recovery
- Soothes chronic pain like back pain
- Stimulates the release of dopamine
Feel stressed or irritable? A 3-minute cold plunge might improve your evening (and your marriage).
When you’re in your 30s (or 40s), you don't have to make drastic lifestyle changes right away to reap the benefits of these 4 practices. Ready to get started taking your health seriously before it’s too late? Take a look at our top longevity tips for a longer life!
Disclaimer: This blog is for informational purposes only and does not substitute professional medical advice. Always consult with your healthcare provider for personalized guidance.
