Best longevity protocols 50 years old

At 50, prioritize regular resistance training and stretching; use fasting and leucine cautiously if you’re trying to balance muscle building with long-term health.

• Resistance-training volume: Aim for about 6–10 working sets per muscle group each week to maintain muscle size. Resistance training can also help counter age-related declines in muscle and strength. 1 2
• Bone health: Strength training can still improve bone health when started later in life, including in older women with osteopenia or osteoporosis. 3
• Stretching: Regular stretching may help address age-related flexibility loss; flexibility was described as declining by roughly 10% per decade after age 20. 4
• Leucine, fasting, and timing: Leucine affects mTOR, a pathway that responds to amino acids. Sinclair described cycling periods of fasting, eating, supplement use, and exercise rather than keeping growth-promoting inputs constant, as a way to balance muscle building with longevity aims. 5

A sustainable strength routine is the clearest practical priority here; fasting and supplementation are more nuanced. 6