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Summary
In this solo episode, Coach Allan shares the 5 things people who look and feel 10 years younger are doing. He opens with a reflection on how hard it is to avoid processed food after spending time back in the States, then walks through his list. First is hydration: staying well hydrated keeps skin, organs, and cells from aging faster, and pairing water with electrolytes like sodium, potassium, and magnesium helps the body actually absorb and use that water. Second is avoiding processed foods, which the body cannot use as effective building blocks and which often carry sugar and chemicals that age you faster. If it comes in a bag, box, jar, or can with a label, it is probably something to think twice about.
Third is avoiding alcohol, which dehydrates your skin, harms sleep, and forces your liver to prioritize clearing a toxin over absorbing nutrition. Fourth is quality sleep, the most overlooked item, with most people needing 7 to 9 hours and waking up feeling rested, driven largely by sleep hygiene and a dark, cool, comfortable room. Fifth is resistance training, which builds muscle, lowers body fat percentage, and gives you a more athletic, younger look; Allan recommends training each body part at least twice a week with about 2 days of recovery in between and adequate protein. As a bonus, he urges doing something that brings you joy every single day, practicing gratitude and spending time with people you love, because feeling good makes you look younger too.
Links
- The Wellness Roadmap by Coach Allan
Key Takeaways
- Stay hydrated with electrolytes: Drink plenty of water even in cold weather, aim for relatively clear urine, and get sodium, potassium, and magnesium so your body can actually absorb and retain the water.
- Cut out processed foods: If it comes in a bag, box, jar, or can, or has more than a couple of real-food ingredients on the label, it likely ages you faster.
- Avoid alcohol: It dehydrates your skin, disrupts sleep, and makes your liver prioritize clearing a toxin over absorbing nutrition.
- Protect quality sleep: Target 7 to 9 hours, wake up feeling rested, and focus on sleep hygiene by keeping your room dark, cool, quiet, and comfortable.
- Do resistance training: Work each body part at least twice a week with about 2 days of recovery and adequate protein to build muscle, lower body fat, and look more athletic.
- Do something that brings you joy daily: Practice gratitude, spend time with people you love, and do something small each day that makes you smile, because feeling good helps you look younger.
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Episode 727 – What it takes to live better longer
Episode Notes
Podcast: 40+ Fitness
Episode: 714
Published: 2025-09-30
Host: Allan Misner (aka Coach Allan), author of The Wellness Roadmap
Listen & Subscribe: Apple Podcasts · Spotify · YouTube (audio only)