The 90 day prime 40 performance protocol

Today we talk about why 90 days is so important. Why isn’t it 2 week, 4 weeks, etc and why and how we build a performance program for someone. If you have questions or would like to check us out go to https://prime40performance.com/. Thanks again for checking us out. See you next week! 

Transcript

SPEAKER_00 0:01

Welcome to the Prime 40 Performance Podcast. This is not a show about aging quietly. This is where we build strength, discipline, and performance after 40. If you're over 40 and refuse to accept fatigue, weight gain, declining confidence, and slowing down as just part of getting older, you're in the right place. Here we build muscle, we rebuild structure, we restore confidence. This is Prime 40. We don't decline, we rebuild. Let's get to work. So today's episode is episode five. And it today I'm going to talk about the 90-day Prime 40 protocol and why does 90 days matter? So it's a question that I hear a lot, but you also see it in media, you see it in content, people doing quick five-day detox, a five-day workout, a 40-day workout, a 30-day workout. Why does 90-day matter? 90 days matters more at over 40 than it does at many ages because of the hormone balance shift, because of the way the body adjusts to changes, and because we have to be smarter about recovery and we have to train smarter. So sometimes changes take a little bit more time, but remember that sometimes the sweetest package is the one that you wait the most for. So 90 days is a kind of a sweet spot as we get older for a program to really work and to function. And today we're going to talk a little bit about why that's important. So one of the biggest mistakes that people make when trying to change their body after 40 is thinking too small. They try a two-week detox, they try a random 30-day challenge, or they bounce between programs for a few weeks and then say, nothing works for me anymore. But the truth is that our body didn't arrive where it is today overnight. And our body is accumulation of bad things we've done for it, poor choices we've made, all of those things when we were younger that we could, our body could adapt to and kind of overcome. It can't do that anymore. And so we have to be smarter in our training, also smarter in the length of time for changes to happen. So again, the truth is our body didn't arrive where it is at today, overnight. Muscle loss happens gradually, metabolism slows down, slowly slowly slows down, body fat accumulates little by little, energy drops gradually, lifting. In other words, most people see these gradual changes and they don't again happen overnight. Most people spend 10 to 20 years drifting into metabolic decline without realizing it. So expecting a massive turnaround in two weeks simply it just isn't realistic. We have to give our body time to respond, and then we have to do it in a way that is sustainable. So we build in D-load phases in our training now, which when we were younger, we didn't do at all. I know because I lifted heavy and trained hard all the time, almost every day, and our body can handle that. Can't do that anymore. So typically training now looks like four to five weeks of hard training, and then usually one week of not no training, but training at a lesser level to back down, give your body a chance to recovery. Maybe we have a couple more stretches and mobility days in there, and then the next week we can go again. So that's why it takes a little bit longer. So again, expecting a massive turnaround in two weeks simply is not realistic. We have to give our body time to respond. Then we have to do it in a way that's sustainable. So 90 days is different. 90 days is long enough for your body to begin rebuilding muscle signaling. It's long enough to restore insulin sensitivity. It's long enough to normalize sleep rhythms and hormone balance. But mostly it's long enough to change identity. You stop thinking of yourself as someone who is used to being in shape. You become someone who trains again, who is increasing their longevity and health at the same time, and someone who is consistently upgrading their life. So the Prime 40 philosophy, let's talk about that a little bit. Prime 40 isn't about punishing workouts or extreme dieting or how hard can we beat up our body and see how many days we have to take off because we beat our body up so much. Prime 40 isn't about that at all. It's about rebuilding a performance system, or in some cases, building a performance system if you haven't worked out much before. It's about rebuilding or building a performance system for life after 40. It's creating an insurance policy for our body for those 70s, upper 60s, 70s, and 80s. We build the insurance policy and we buy it now. In other words, we work out and train smarter now. So when we're in our 60s, 70s, 80s, 90s, and beyond, we are healthy, can still function and do the things we want to do at those ages. But we have to start now. There are four bill, four pillars we work with in the Prime 40 philosophy. There's strength, structure, recovery, and the last one is consistency. Strength training signals the body to maintain muscle and maintain and create metabolic health. Structure keeps habits stable, so results compound instead of disappear. Recovery ensures the nervous system and hormones can adapt to training. Consistency is the multiplier that turns good habits and consistence habits into transformation. Too many people chase complexity. They chase extreme diets, endless supplements, complicated routines. But the human body still responds to simple fundamentals. In other words, lift heavy things, eat real food, sleep deeply, move daily, and manage stress. Do those things consistently for 90 days and you will see a transformation. Your body will transform and you will change mentally and physically. So let's break down the 90-day system just a little bit. Phase one is a reset and restore. It's basically four weeks. The first month focuses on restoring metabolic stability. Many people over 40 begin a program in a stressed and inflamed state. So we have to get to a, we have to build a base. Their sleep is inconsistent, their nutrition is chaotic, their nervous system is overstimulated. So the goal of phase one is not intensity. The goal is rebuilding the foundation. Training begins with three strength sessions a week in some cases. Sometimes we only do two, sometimes we do one. It just depends on the person. The workouts focus on large movement patterns such as squats, presses, rows, hinge movements, and core stability. The goal is to stimulate muscle again and restore movement quality. Nutrition becomes structured. Protein becomes the anchor of each meal. Meals become consistent rather than random snacking. What this does is it helps stabilize blood sugar and helps reduce those energy crashes we always get. It helps with insulin sensitivity and insulin resistance. Sleep also becomes a priority. Seven to eight hours per night allows the body to repair tissues, restore the nervous system, and rebalance hormone. During the first month, people notice, um usually notice changes like better morning energy, reduced cravings, lower inflammation, early fat loss. These are early wins that build momentum to move into phase two. And let's take a little bit to talk about phase one in a little more detail. I mentioned some of the overall characteristics of what we do in phase one. But one of the things that a lot of people do when they get older is they stop those complex movements in lifting. They don't squat anymore. They don't do presses, they don't do big rows. They stop those things because they don't think they're important as we age. They're actually more important as we age because people lose muscle. You will physiologically lose muscle as you age if you don't do it the right way. You can actually gain muscle, and you certainly can maintain your muscle as you get older if you do it the right way with the right nutrition and the right lifts. But what happens as we get older, we stop lifting heavy and we stop lifting and training smarter and we add more cardio and do those things. And then we wonder why we've lost our muscle. So it's okay to still do those heavy lifts. We just need to do them the right way with the proper warm-up, proper stretching, and the proper cooldown. And then we also need to make sure that we put enough stress on the muscle that we keep bone density up and we can actually build muscle if our nutrition is proper. So we have to give the body the right tools in other to make those changes happen. When we're younger, we don't need to give it all the tools. The body kind of adapts. As we get older, we stop doing some of those things that will help us build an insurance policy for as we get older. We stop doing them because we think we're supposed to as we get older, but we aren't. We just have to do them the right way. Forma is more important as you get older than it was when you're younger, and we have to be smarter about it. Nutrition, for example. When I say protein becomes the anchor of nutrition, that doesn't mean no carbs. That's quite the opposite. It's the right carbs at the right time of day. And protein, always making sure protein is the anchor of the meal. So again, just because I say protein is the anchor of the meal does not, I repeat, does not mean no carbs at all. What it means is eating carbs at the right time. So nutrient timing becomes a bigger, um, more important decision uh as we get older. And again, we're smarter. We're physiologically in a great position as we hit 40 and beyond. And we're smarter. And psychologically, we have an advantage compared to when we're younger. Uh our egos become more in check. And some other things psychologically that can make us train a lot better and get a lot better results. We just have to do it the right way. So, those are some of the things that we talk about in phase one. The next phase, phase two, is the rebuild, basically rebuild strength. And that's weeks five through eight. So once we stabilize the body, the second phase begins. Training becomes increases to four strength sessions per week at most. Um, again, it depends on the person. Some people it might go from one to two, some two to three, some four to five. Uh, it just completely depends on a person's training level and also how their recovery time is. Weight increases gradually, work capacity definitely will improve during this time. Now the body begins rebuilding muscle tissue. And again, we can gain muscle after 40. We don't have to lose it. Muscle is incredibly important after 40 because it improves insulin sensitivity, metabolism, and joint stability. So if we are losing muscle, and muscle is that important, can you imagine if we decrease the muscle we have, we affect insulin sensitivity negatively, we affect metabolism negatively, and our joints become less stable if we start to lose muscle. So why would we not want to maintain and if if not gain some muscle after 40 rather than lose it? But it also changes how people feel mentally. As strength improves and muscle is added, confidence increases. So psychologically, this is a huge uh push forward for things like depression, anxiety. People stand taller, they move with more energy, they begin feeling capable again. Nutrition becomes more strategic in this phase. Protein remains high, but carbohydrates again are timed and they're placed around workouts and they're placed on different times on different days of different types of workouts. So if we have cardio one day and strength training the next, we're gonna time how we do those carbs during those days differently. Carbohydrates are placed again around workouts to fuel performance and also to fuel recovery. Daily movement increases to around 8,000 or 10,000 steps per day. Whereas in phase one, we're around four to six thousand a day. So we increase our steps per day. What this does is support fat loss, but also um increases our cardio capacity. And one of the metrics that we look at, which is heart rate variability, it increases our HRV as well. So again, we increase those steps, it supports fat loss without relying on all of all this excessive cardio that we think we need to do to lose weight. Then we move into phase three. Phase three is performance acceleration. It's weeks nine to 12. So by week nine, something powerful has started to happen. The metabolism is functioning better, muscle strength has increased, energy levels are stable, and now performance can accelerate. Insulin sensitivity has gotten better, insulin resistance has gotten less. Strength training continues around four days a week. Again, some days, some people that want to train a lot and have a lot of training background can go to four days for five days instead of four. But on average, three to four days is what we usually move strength training, um, or we keep strength training at during phase, this phase. But we add some more conditioning to this phase. This may include sled pushes, ruin intervals, far more carries, short metabolic circuits. What we do a lot in this phase is functional conditioning. So we may just simply cut down the rest time between working sets and your strength workouts. So that way we're getting our cardio in with our strength training. So again, once you hit 40, you've got a ton of stuff going on in your life, a ton of stress going on. So again, let's train smarter. So if we don't have time for cardio and we don't have time for strength, and we have time for one or the other, well, how about if we just combine them? Well, to get the strength benefits and train it with intent to do the strength training, cut down the rest time and we get some cardio in there as well. Again, we have to allow plenty of time for recovery if we do that. So again, to do some of the cardio, instead of just doing a treadmill or a bike or a rower, we may include cardio with, again, sled pushes, rowing intervals, farmers carries, and some Hinning as well, interspersed in there. So that combines our strength with our um our good cardiovascular benefits as well. So these short bursts improve cardiovascular fitness, but they don't destroy your muscle mass. In other words, you don't lose muscle mass with those. In some instances, you actually gain. This phase is where people often see the biggest visual transformation. Those first eight weeks, sometimes you don't see much. You'll start to feel quite a bit, but you don't see as much. Usually between this last nine to 12 is when you really start to things, see things happen in the mirror. So for my clients, we do an app and you can take front, side, and back pictures, and you can actually scroll through them week after week. So that's why pictures are so important. You know, at first, when you start taking pictures, you don't want to take the picture. But the cool thing is, after you've done 12 or 16 weeks worth of training and you've been consistent with it, the pictures turn out pretty cool when you start from day one and go all the way through your 12 or 16 weeks. So again, this is the phase where most people see their biggest visual change. Fats, fat loss accelerates, muscle definition improves, and confidence skyrockets. Many people begin say, saying something powerful. They start to say this. I feel better now than I did 10 years ago. That's what the end goal is. If we can make ourselves feel better in our 40s or 50s, whenever we decide we're going to start training and training smarter than we did five or 10 years ago, that is the sweet spot of the Prime Performance program. So when we incorporate those things that we've talked about in the different phases, let's talk about also some lifestyle factors that come into play with making those changes happen. So training alone cannot transform the body. Sleep is essential. Seven to eight hours per night allows the body to recover and regulate hormones. Most people at this age say I'm hardly sleeping six hours, let alone seven to eight hours. If the training is done right and at the right times of day and nutrition is right, you can still improve your sleep. And there's some supplements we can do with that. But if the if the real food is being eaten at the right times of day and um in the right portions, along with the training done at the right time of day, sleep can improve to seven to eight hours per night. It allows for full recovery, it allows for hormones to balance themselves out. Alcohol intake should be minimized because alcohol disrupts sleep. It also completely disrupts the hormone balance in our body. It lowers testosterone, it interferes with estrogen and progesterone, and interferes with fat metabolism. And stress also has to be managed. So, again, sleep helps with that. Uh, meditation happens, uh, talks about with this. There's some great apps out there that talk about with clients if that is an issue. But there are some great apps out there now. There's some even some just some great things on YouTube that are free that it helped make a difference. Daily walking, sunlight exposure, and structured workouts help regulate cortisol and support mental clarity. So now when someone does these things consistently for 90 days, what things change? When someone commits fully to the protocol, the Prime 40 performance protocol, the changes go far beyond the mirror. Your body fat decreases, your muscle increases, energy improves, your sleep deepens and lengthens in time, confidence returns. People begin making better choices automatically because they feel better and they look better, and psychologically they are in a completely different place that is a much better place. Training becomes part of the identity rather than something that is forced and not wanting to be done. Strength changes how people see themselves, and that identity shift spreads into every single part of their life. So the final message today on the 90-day prime performance protocol the goal of Prime the Prime 40 protocol is not just a 90-day transformation. The goal is building a new lifestyle baseline. After 90 days, the habits become automatic, strength training becomes normal, better sleep becomes normal, daily movement becomes normal. And once that happens, the body keeps improving. Because decline after 40 is not inevitable. Decline happens when structure disappears. Prime 40 restores structure. That's it for today's episode. If this episode helped you, uh resonated with you, please share with someone over 40 who needs to hear it. Subscribe, leave a review, and most importantly, apply what you learn because strength after 40 isn't accidental, it's built. If you have questions on Prime 40 performance, please visit uh infinite health and nutrition.com or prime40performance.com. And please email or ask questions if you have anything. We'd love to help you. So again, this is Prime40 Performance. We don't decline, we rebuild. We will see you next week on the Prime 40 performance podcast. Have a great day.