If you’ve followed the Middle Age Metabolism Makeover Series, you know that metabolism changes after 35 are not inevitable declines — they are signals to adjust your strategy.
The next step is putting everything into action. This 90-day plan combines the key elements from the series to boost energy, rebuild lean mass, balance hormones, and improve long-term vitality.
🔍 Phase 1 (Weeks 1–4): Foundation & Reset
Goals
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Establish baseline habits
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Improve sleep, stress management, and daily nutrition
Action Steps
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Sleep: Commit to 7–9 hours nightly, consistent schedule
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Nutrition:
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25–30g protein at each meal
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Focus on whole, nutrient-dense foods
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Reduce added sugars and highly processed carbs
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Exercise:
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Resistance training 2x/week (full-body focus)
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Light cardio or walking on non-training days
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Support:
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Consider STAAR LABS SLM+ for metabolic support
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⚡ Phase 2 (Weeks 5–8): Metabolism Activation
Goals
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Build strength, preserve muscle, and increase calorie burn
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Begin integrating hormone support strategies
Action Steps
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Exercise:
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Resistance training 3x/week
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Add progressive overload (slightly more weight or reps)
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Short high-intensity cardio sessions 1–2x/week
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Nutrition:
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Maintain high protein intake
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Adjust carb timing (more around workouts)
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Support:
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Men: Consider STAAR LABS HCG Complex for Men
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Women: Review hormone support options with a provider if symptoms persist
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💪 Phase 3 (Weeks 9–12): Optimization & Longevity
Goals
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Solidify lifestyle habits for long-term sustainability
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Maintain energy, lean mass, and healthy hormone balance
Action Steps
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Exercise:
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Resistance training 3–4x/week
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Include mobility/flexibility work
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Nutrition:
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Continue nutrient-dense eating
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Adjust caloric intake to maintain healthy body composition
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Lifestyle:
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Continue stress management routines
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Regularly reassess goals and progress
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Support:
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Maintain supplement regimen as needed for energy, recovery, and vitality
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📌 Our Neutral, Educational Approach
A 90-day plan is just the beginning. These habits — training, nutrition, recovery, and support — create a foundation for sustained energy, confidence, and performance well into your 40s, 50s, and beyond.
🔗 Next Steps
This article is the culmination of the Middle Age Metabolism Makeover Series:
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Start Here: Why Your Metabolism Changes After 35 (Article 1)
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Explore Hormones: Hormones & Vitality: What Every Man and Woman Over 40 Should Know (Article 5)
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Boost Confidence: Confidence, Libido & Longevity (Article 6)
📩 Get Started:
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Download the Middle Age Metabolism Checklist
Medical Disclaimer: This content is for informational and educational purposes only and is not intended to provide medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your health regimen.
Pharmacy & Provider Disclaimer: STAAR LABS is not a licensed pharmacy, medical provider, or drug manufacturer. We do not dispense, prescribe, or sell prescription medications. All information provided is for educational purposes only. Patients should consult their licensed healthcare provider or pharmacy for all prescription needs.
Research & Innovation Disclosure: STAAR LABS collaborates with clinics, pharmacies, and healthcare professionals to advance innovation in real-world metabolic health protocols. We welcome research partners committed to improving outcomes through evidence-based nutraceutical and pharmaceutical strategies.
Trademark Disclaimer: All product names, logos, and brands are property of their respective owners. All company, product, and service names used in this article are for identification purposes only. Use of these names, logos, and brands does not imply endorsement.
