Age Is Just a Number: 5 Habits That Keep You Fit, Lean and Energised

2025-04-23

Why You Should Listen Aging doesn’t have to mean slowing down. In this solo episode, Simon dives into five practical, science-backed priorities that can help you feel younger, move better, and stay strong well into your later years. Whether you’re an athlete or just want to keep doing the things you love for longer, this episode is packed with real-life-tested strategies to support healthy ageing. From lifting weights to sleeping better, eating smarter and moving more — this is your roadmap to a longer, more vibrant healthspan. What We Cover:

Why You Should Listen

Aging doesn’t have to mean slowing down. In this solo episode, Simon dives into five practical, science-backed priorities that can help you feel younger, move better, and stay strong well into your later years. Whether you’re an athlete or just want to keep doing the things you love for longer, this episode is packed with real-life-tested strategies to support healthy ageing.

From lifting weights to sleeping better, eating smarter and moving more — this is your roadmap to a longer, more vibrant healthspan.

What We Cover:

Sleep quality – Why it’s the foundation of recovery, hormone balance, decision-making and body composition
Strength training – How to rebuild muscle, improve metabolism and reduce injury risk
VO₂ Max and high-intensity training – How to use short, intense efforts safely to improve cardiovascular health
Nutrition – Why older adults need more protein and fewer processed foods
Daily movement and mobility – The underrated secret to injury prevention and joint health

Quotes to Remember:

“It’s not only possible to slow down the ageing process — you can actually make gains. Almost like getting younger as you get older.”

“Think of metabolism like your home thermostat. Cardio turns the gas fire on, but muscle mass turns the dial up 24/7.”

“Mobility is prehab, not rehab. It’s what keeps you out of the physio’s office.”

Resources & Mentions:

Past episodes on sleep, nutrition, and strength training simonward.podbean.com
Want help implementing these habits? Contact Simon — details in the show notes
Book mentioned: Science and Application of High-Intensity Interval Training – Paul Laursen

Connect with Simon

If this episode hit home and you're ready to take action, drop Simon a message. Whether you're just starting or looking to level up your performance, he’d love to hear from you. Contact details are in the show notes.

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