Protein timing matters more than most people realize. If you miss protein early in the day, you spend the rest of the day trying to catch up. Dinner rarely fixes it. Use this simple rule: By mid morning, you should already have one solid protein anchor. Not a snack. A real serving. When protein shows up early, appetite stabilizes. Energy is more consistent. Training and recovery improve. When it does not, hunger increases later in the day and decision quality drops. Protein early sets the tone for the entire day.

Most people I work with don’t need more workouts. They need better decisions around effort, recovery, and consistency. After 40, the game changes. What worked in your 20s and 30s often starts working against you. More volume. More intensity. Less margin for error. Real progress now comes from training with intention, managing stress, and respecting recovery without becoming fragile. This community exists to explore that middle ground. Strong, capable, resilient bodies that support full lives. No extremes. No gimmicks. Just practical thinking around strength, energy, and longevity. If you’re here, you’re probably thinking long-term too. Welcome. — Josh