The Roadmap to Optimal Health and Fitness at 30+

Who is this for?

Are you past your 30s and not feeling great in your body?

Do you often imagine how amazing it would feel to have a physique you’re proud of, along with the mental sharpness of your 20-year-old self?

Or is your goal to rebalance your body mass and lose extra weight to improve the quality of your life?

Good news, this roadmap is for you!

Many people over the years have shared with me that they’ve tried countless methods to lose weight or gain muscle, only to feel discouraged when nothing seemed to work.

They’ve experimented with various diets and workout plans, yet saw no lasting results. Does this sound familiar?

Drawing on my 20 years of experience with nutrition and physical activity, I’ve developed a plan that effectively addresses this challenge.

Weight gain or loss and general fitness, assuming you’re reasonably healthy and have no underlying health conditions, boil down to basic principles and fairly simple math.

Yes, we’re all unique individuals, and what works for me may not necessarily work for you, and vice versa. A pregnant woman will most likely have different needs that a breast-feeding mother or a highly active physical worker.

However, imagine if there was a straightforward blueprint, a set of clear guidelines that, if followed, could guarantee success in achieving your goals?

I won’t sugarcoat it — this journey isn’t necessarily easy.

"Simple doesn’t always equate to effortless".

It will most likely require an overhaul of your eating habits & your relationship with food in addition to some form of physical activity.

It’s about what you eat but even more importantly, when you eat.

Here’s something to think about for a second:

If your goal is to look and feel good in your body, it’s not just about the workout plan and physical activity (though that’s important too).

The real key to success lies in what you eat, and even more importantly, when you eat.

In this guide, I’ll introduce concepts suitable for individuals in generally good health without underlying medical conditions.

If you have any health concerns, it’s crucial to consult with your doctor before making significant changes.

My background and why should you consider following my advice:

I have a blend of theory and hands-on experience in nutrition and fitness. With a master’s degree in physical education, certification as a personal trainer, and professional PT experience, I’ve gained valuable insights over the years. I’ve been into strength training and bodybuilding since I was 16, captivated by the idea of sculpting my own body.

My approach to nutrition and training has evolved significantly over the last 15 plus years.

In my 20s, I followed a regimen of 7 meals a day, 6 days a week in the gym, and heavy supplementation. I’ve experimented with various meal plans, diets, and workout routines, leading to a completely different approach in my late 30s — focused on max 2–3 meals a day at certain times of the day and 2–3 weekly gym sessions.

I’m also fortunate to have a very determined partner in my life — my wife.

Over the past decade, she’s been on a journey to fix both her body and mind, dealing with ongoing health issues that affect her physical health and mental well-being. She’s tried out all sorts of eating and nutrition plans, committing to each approach for at least a full year, keeping written track of what works and diving deep into research from all corners.

From going vegetarian for two years to dabbling in veganism, keto, low-carb, animal-based and gluten free nutrition, she’s explored a ton of options in her quest for better overall health.

As a result, I also have first-hand experience from a very knowledgable and committed individual who has been on a quest to improve her physical and mental wellbeing, and she has been incredibly successful in achieving positive outcomes.

Her experience really shows how closely linked physical health is to mental well-being.

Understanding the changes

What starts happening around 30+?

• Metabolic Slowdown: Metabolism naturally slows down as we age, leading to fewer calories burned at rest.Impact: Easier weight gain and harder weight loss.

• Muscle Mass Decline : After the age of 30, muscle mass begins to decline if not actively maintained. Impact:Decreased strength and increased body fat percentage.

• Hormonal Changes: Testosterone decrease Impact: Affects metabolism, muscle mass, and fat distribution.

Sounds like a challenge, but there is a way to effectively combat all of the above!

THE BLUEPRINT

We’ll explore two different approaches as from my experience, there are two types of individuals when it comes to introducing change:

Gradual Adapters: Prefer to introduce changes slowly and steadily. This method I also recommended for those just starting with physical activity or dealing with overweight challenges.

Quick Adapters: These individuals prefer to dive in headfirst, adapting best through rapid and significant changes. This approach suits those who enjoy physical activity and have a good understanding of their current physical and mental capabilities.

This method I would also recommend to you if you engage in physical activity 2–3 times per week and now want to start progressively building proper eating habits to rebalance your body mass.

Gradual Adapters

The Five Elements: Food, Fasting, Exercise, Supplementation, Sleep

Each of these plays a crucial role in improving physical health, and they work together to create a balanced approach.

Delaying Your First Meal

Start by gradually delaying your first meal of the day. If you typically eat breakfast at 8:00 AM, try pushing it to 10:00 AM initially. Over time, aim to have your first meal at 11:00 AM or even noon.

This gradual shift helps your body adjust to a new eating schedule without causing undue stress.

Structured Meal Timing

Begin with three meals a day within an eight-hour window. For example, you might have breakfast at 10:00 AM, a second meal at 3:00 PM, and your final meal at 8:00 PM.

This schedule should be tailored to fit your individual needs, but the goal is to keep your eating within an eight-hour window.

Protein and Fat-Based Breakfast

Your first and ideally your second meal should be rich in proteins and fats. Avoid cereals, juice, bread, milk, and sweets for breakfast. Instead, opt for foods like eggs, bacon, butter, avocado, possibly some vegetables.

This type of breakfast helps stabilize your blood sugar levels and keeps you “full” for longer.

Carbohydrate-Based Dinner

Your last meal of the day will be more carbohydrate-based, including foods like rice, sweet potatoes, and meat.

For detailed guidance on what to eat, refer to the “So What Should I Eat” section of the guide.

Gradually Shortening the Eating Window

After one to two months of following the eight-hour eating window, try shortening it to seven hours, and eventually to six hours.

This gradual reduction allows your body to adapt slowly and sustainably.

Monthly Fasting

Incorporate a one-day water fast every 30 days. For instance, you might have your last meal on Saturday afternoon and then your next meal on Monday morning.

Fasting gives your body a break from constant digestion and allows it to focus on repair and detoxification processes like autophagy, which removes damaged cells and reduces inflammation.

The Benefits of Fasting

Think of fasting as resetting a computer. It allows your body to enter a state of repair and detoxification, focusing on processes like autophagy and reducing inflammation.

It’s important to approach fasting with an understanding of its effects and to seek appropriate guidance, especially if you have specific health concerns.

No Snacking Between Meals

To make this approach effective, it’s crucial to avoid snacking between meals and to consume all food within the designated eight-hour window.

This helps regulate your body’s insulin levels and promotes better metabolic health.

Time and Quality Over Quantity

One of the key indirect benefits of this approach is the efficient use of time when it comes to buying, preparing, and eating meals and while you might not necessarily save money on your total food bill, you will be purchasing less food overall.

The focus will be on buying higher quality food, which will enhance the nutritional value of your meals.

Incorporating Physical Activity

Physical activity is another essential component of this approach. Regular exercise complements your dietary changes and enhances overall health. For more details, refer to the “Physical Activity” chapter.

No Need for Calorie Counting

If you adhere to these guidelines, there’s no need to count calories or worry about the volume of food you consume at each meal.

There is just one rule- eat until you feel full.

The above is just a very basic example of a daily routine. The specific plan will depend on your goals, personal commitment, daily/weekly schedule, and most importantly, how much you want the desired outcome.

Quick adapters

For those who are comfortable with rapid changes and looking to see quicker results, the following plan accelerates the steps outlined in the gradual approach.

This chapter is designed for quick adapters who want to implement changes more swiftly and extend their fasting windows sooner. It requires a higher level of commitment and discipline but can yield impressive results for those ready to embrace swift changes.

Accelerated Changes with Structured Elements

This plan mirrors the gradual approach but introduces changes at a faster pace, with a stronger emphasis on extended fasting periods. The four key elements remain: food, fasting, exercise, and supplementation.

Physical Activity

Physical activity is crucial for this rapid approach to work effectively. Aim for at least three sessions of interval training or strength training per week, with each session lasting a minimum of 30 minutes.

The type of training should align with your desired outcomes, whether that’s building muscle, improving cardiovascular health, or enhancing overall fitness.

More Frequent/ Prolonged Fasting

For quick adapters, fasting is a more frequent and intensive component. Incorporate a one-day water fast every week or every two weeks. Proper preparation is essential to ensure the fast is beneficial and manageable.

Preparation for a One-Day Water Fast

• Last Meal: Plan a nutritious and balanced last meal the day before your fast- fat and protein based rather than carbs based.

• First Meal: Plan what your first coming out of fast period meal will be.

• Activity Planning: Avoid scheduling intense physical activities, like a heavy leg gym session, on the day of or the day after your fast.

• Electrolytes: Add high-quality salt to your water bottles and take a potassium supplement in the morning and a magnesium supplement before bed to minimize potential headaches and maintain electrolyte balance.

Monthly 48-Hour Water Fast

In addition to the weekly or bi-weekly one-day fasts, try to experiment with incorporating a 48-ho ur water fast once a month. This extended fasting period provides a deeper level of detoxification and repair for your body.

Tips for a Successful 48-Hour Fast:

• Follow similar preparation steps as the one-day fast.

• Ensure you have a lighter schedule during the fast to avoid overexertion.

• Stay well-hydrated and continue to manage your electrolyte levels

• Listen to Your Body: Pay attention to how your body feels. Lightheadedness, dizziness, or extreme fatigue may be signs to end the fast.

• Set Clear Goals: Remind yourself why you are fasting and what you hope to achieve. This can help you stay motivated.

• You might consider informing friends or family members about your fast so they can support and understand your situation.

Consistency over perfection

Remember, if you have a bad day and end up eating something you shouldn’t or miss a gym session because something unexpected came up, it’s not the end of the world.

We are all only human.

The important part is to be consistent over time and aim to stick to as many of these guidelines as you can.

"Consistency, rather than perfection, is what will ultimately lead to improved physical health".

Five rules to follow

1. Meals

Note that beverages such as juice, fizzy drinks, or coffee/tea with milk can trigger physiological responses similar to those triggered by solid food.

• Physiological Responses: When you consume beverages that contain calories or nutrients, your body responds similarly to when you eat solid food. This will include the release of insulin, changes in blood sugar levels, and activation of the digestive system.

• Meal Counting: If you’re aiming to maintain a specific meal pattern, like 2–3 meals a day, it’s important to consider these beverages as part of your meal count. For example, having a glass of juice between meals would count as an additional meal.

• Nutritional Content: Beverages like juice and fizzy drinks often contain significant amounts of sugar and calories, while coffee and tea with milk also add fats and proteins. These will contribute to your daily caloric and nutrient intake, which should be factored into you meal plan.

• Time Window: If you follow time-restricted eating, consuming these beverages outside your eating window would break your fast, as they will provoke metabolic responses similar to eating food.

2. Eliminate Wheat Products

Remove wheat products completely. This includes bread, pasta, cereals, and other foods containing wheat. It will help you reduce inflammation, improve digestion, and support weight loss.

3. Gradually Limit/ Eliminate Sugar

Strive to cut sugar as much as possible, including any juice, fizzy drinks, and energy drinks — no exceptions.

Reducing sugar intake can significantly improve your overall health by helping to regulate blood sugar levels, reduce inflammation, and promote weight loss.

Avoid all forms of added sugar, including those hidden in processed foods and beverages. If sweets, juices, or cakes are currently a daily habit, start by eliminating them one day a week and progress from there.

Sugar is also very addictive.

4.Eliminate Junk Food

This includes fast food, processed snacks, and again- sugary treats. Junk food is high in unhealthy fats, sugars, and “empty calories”, which will lead to weight gain, poor nutrition, and increased risk of chronic diseases. You can replace junk food and sweets with healthy, home made alternatives.

5. Supplements:

• Vitamin D3 + K2: In liquid form for better absorption. Vitamin D3 supports bone health and immune function, while K2 helps direct calcium to the bones and away from arteries.

• Magnesium: Essential for muscle and nerve function, blood sugar control, and bone health.

• Potassium: Important for heart function, muscle contraction, and fluid balance.

• Wild Oil of Oregano- it will provide a fantastic boost to your immune system- trust me, this thing works wonders. Start from one drop per half glass of water and gradually increase to 3 drops.

To consider

• Introduce Cinnamon & Honey: Add good quality, organic cinnamon to your coffee, meals, or tea. Cinnamon has numerous health benefits, including anti-inflammatory properties, antioxidant effects, and the ability to help regulate blood sugar levels. Opt for high-quality, organic honey, not from a supermarket. It contains antioxidants and can help with digestion and immune support. Search a bit online and you will find good quality honey.

• Limit Fruits to Berries: Avoid fruits high in sugar; stick to berries such as strawberries, blueberries, raspberries, and blackberries. Berries are low in sugar and high in fiber, vitamins, and antioxidants .

• Gluten-Free Approach: Consider testing a gluten-free approach to reduce inflammation, improve digestion, and potentially alleviate symptoms related to gluten sensitivity or intolerance. This is a game changer for many.

• Cold Exposure: Incorporate cold showers or cold water dips into your routine. Cold exposure offers numerous health benefits:

Improved Circulation: Cold causes blood vessels to constrict and then dilate, enhancing blood flow.

Boosted Immune System: It increases white blood cell production, helping fight infections.

Increased Metabolism: Stimulates brown fat activity, burning more calories.

Enhanced Mood and Mental Clarity: Releases endorphins, improving mood and mental clarity, and reduces cortisol, decreasing stress.

While it may never feel “easy,” the benefits are remarkable. Start gradually with shorter cold showers and increase duration over time. The physical and mental rewards are well worth the effort.

While some may argue that the benefits of cold exposure are not fully proven, remember that “absence of evidence is not evidence of absence.”

So what should I eat?

• Foods you should consider to be the base of your daily routine:

• Eggs- good quality (organic, pasture raised eggs if you can get them)

• Fatty Fish

• Organ meats- liver in particular

• Vegetables

• Berries

• Red meat- good quality, ideally grass fed

• Garlic, sauerkraut, sage, thyme, basil, sea salt

• Rice, buckwheat, sweet potatoes, potatoes

• Good quality cheese

• Avocado

"Food can be medicine but it can also be poison"

“Diet” vs ‘Eating Habits”

You might have noticed I don’t use the word “diet” much. I like to talk about the difference between “following a diet” and “developing eating habits.”

When we talk about “dieting,” it often sounds temporary and strict — a quick fix that usually leads back to old habits. But focusing on “eating habits” means making changes that stick with you for the long haul.

"Developing healthy eating habits is all about making small, doable changes over time".

This approach helps you build a positive relationship with food that lasts. It takes time and effort, but by making these gradual changes a priority, you can find a sustainable, enjoyable way of eating that doesn’t feel like a punishment.

Physical activity

When aiming for weight loss and improving your body composition, any physical activity that you genuinely enjoy and can sustain over time is beneficial- any intense physical activity pushes you out of your physiological comfort zone and that’s very important in this whole concept.

There’s no need to force yourself into activities like running, swimming, going to the gym, or lifting weights if they don’t bring you joy- in fact, it will most likely have undesirable outcome.

Stick to activities that you find enjoyable or have enjoyed in the past, such as those from your teenage years.

If you’re just beginning your weight loss journey, starting with activities you like will 100% make it more sustainable and enjoyable.

It’s about optimizing the time you dedicate to physical activity, considering the type and intensity of the activity based on your desired outcome.

If you’re unsure where to start or dealing with overweight issues, take the first small, simple step: begin with a daily walk before your first meal of the day.

After waking up, put on your shoes and walk around your house, neighborhood, or garden for about 10 minutes to begin with.

Commit to doing this every day, or at least three times a week, consistently for a month and see what happens.

However, it’s important to note that if your goal is to build muscle mass, strength training and focusing on time under tension for your muscles are both irreplaceable.

If your main goal is to gain muscle but you’re new to strength training and the gym, it’s super helpful to get a gym coach, even for just the first few sessions. They’ll show you the basics and proper techniques — trust me, the long-term benefits are totally worth it. Just make sure you pick a coach who knows their craft.

We can talk about finding the right coach another time, as choosing the right one isn’t as easy as it might seem.

What following this plan did for me?

Following this roadmap has brought about remarkable changes in my life.

I’ve achieved an optimal body mass balance, gained more lean muscle mass, and resolved persistent issues like inflammation, digestion problems, and bloating.

Additionally, I’ve noticed improvements in healing time following injuries and addressed long-standing issues such as bleeding gums, problems with joints and sleep quality.

Most importantly, my mental sharpness has significantly improved — I’ve overcome brain fog and feel much more mentally clear and focused. My energy levels are consistently high throughout the day, and I feel more resilient against stress.

This transformation has not only enhanced my physical health but has also had a big impact on my overall well-being.

The photos below show the results of following this roadmap, demonstrating what it did for me.

Is this the epitome of physical perfection? Far from it. But at 40, do I feel good in my own skin? Absolutely. Am I more mentally agile than ever? Yes. Do I feel strong and confident? Yes. Do people ask about how I maintain my physique at 40? They do.

And the best part — I am able to sustain this physique all year round, 365 days a year.

Final thoughts

There are numerous other concepts to explore, experiment with, and expand upon — different meal ideas, additional supplements,, various types of fasting approaches and strategies that can further optimize your results.

Covering all these topics in detail would require writing several full-sized books. What I provide here is a basic blueprint — something anyone can follow and build upon to achieve guaranteed results. It serves as a foundation from which you can personalise and tailor your approach to fit your specific goals and needs.

"The hard and uncomfortable truth is that it’s all in your mind — your thoughts shape your body".

The fact that you’ve read this far tells me that you’re at a crossroads: you can either continue following the same path you’ve been on or decide to make a change.

If you keep doing what you’ve always done, you’ll keep getting the same results. But if you want different outcomes, you need to make different choices.

Make a new choice and chase after a new outcome.

Think of yourself as an artist working on a sculpture covered in clay. With each of these principles, you’re chipping away at the clay and revealing the real you underneath.

The “new you” is already here. It’s here and it’s waiting…

Thanks for reading.

You can download a free PDF version of this guide here:

Adrian@SelfElevateJourney