So, you’ve finally admitted it… You are getting older!
You might not want to admit it, but you can feel it creeping in. The joints ache a bit more, recovery takes longer, and the mirror doesn’t always show the same sharp edges it used to. And we both know the same thing about you: you don’t want it to be that way.
But here is the thing, you can’t stop time, but you can stop decline.
Even as someone who’s been in fitness for a very long time, since I was 17, I think about this all the time: how do I stay relevant? How do I keep my edge? How do I make sure I’m still strong, still fast, and, let’s be blunt, still sexy enough to be f**ing into old age?
This article is my attempt at answering that question, for myself, as much as it is for you. Because if you care enough to be reading this, you’re already the kind of person who isn’t willing to let life pass you by without a fight.
So let’s start here. You don’t need a 12-step supplement stack, the latest fad diet, or to spend hours scrolling Instagram reels of “biohackers” sipping butter coffee in a sauna.
If you want to stay fit, fast, and yes—still f*** like a champion into old age, there are three non-negotiables you’ve got to lock in.
- Creatine
- Protein
- Exercise
Here, let me explain each one, and then I’ll let you decide whether my arguments are valid, and whether this truly is the way to be fit, fast, and still feel great into old age.
1. Take Creatine Every Damn Day
Stop thinking creatine is bad for you and your kidneys, a steroid, or just for the bros chasing bicep veins.
It’s the most researched supplement on the planet, proven to keep your muscles strong, your brain sharp, and your energy systems firing.
The most important part you might be overlooking, though, is that as you age, your natural creatine stores drop off. That’s right, you stop producing as much of your own creatine in your body, and you will need to find a way to get some of that back.
That means as you age, you become weaker, slower to recover from everything, anything, including everyday life, you have less muscle, and it even results in a dip in your sex drive.
Taking 5g of creatine monohydrate every day is like insurance for your strength, stamina, and vitality. A scientifically proven way to stay sharp.
Want to be the 70-year-old still out-lifting the 40-year-olds? 70 and able to not only move as fast as your grandchildren but also think as fast as your grandchildren? And not be called an old dog with no new tricks? Then, the best thing you can do is start taking creatine now!
2. Eat Protein Like Your Life Depends on It (Because It Does)
Muscle is the currency of longevity. Lose it and you lose independence, strength, and yes, performance in the bedroom. The solution is straightforward, and something that you are probably already doing, but need to focus on more. Get enough protein.
You need around 2 grams per kilogram of body weight, minimum. That means if you’re 80kg, you’re chasing 160g of high-quality protein every day. Meat, eggs, fish, protein powder, stack it however you want, but don’t skip it. Your body isn’t begging for carbs or sugar, unless you’re extremely active. It’s begging for the raw material to build and repair the very thing that keeps you alive, active, and desirable.
Now hear me out. You are likely to be told by your doctor that you should worry about your cholesterol, and perhaps you should. But if you maintain a high-quality consumption of lean proteins over highly processed meats and cheeses, this should not be a problem.
I don’t know if you are around retirement ages as you read this, but if you thought you couldn’t get away with eating a charcuterie board every day when you were in your 20s, why do you think that is a good source of nutrition now?
Sure, have it sometimes, but if you truly do want to be fit, fast and f***ing into old age, good quality food is where it is at, and your protein is the foundation of that success.
3. Train With Constant Variety—Strength, Endurance, and Stamina
Now, to the final step, the secret sauce. It isn’t just lifting heavy or running marathons. It’s training across the full spectrum. Strength to keep you powerful, endurance to keep you moving, and stamina to hold it all together.
That’s why at Vasse Strength & Conditioning, we don’t just lift, and we don’t just sweat. We mix it all up.
Olympic lifting, powerlifting, rowing, running, gymnastics, dumbbells, and bikes, we do a little bit, and sometimes alot, of it all.
Research from the Blue Zones, regions where people consistently live the longest, has shown that movement is one of the most critical factors in becoming a centenarian (living to 100 years old).
In these communities, people don’t just “exercise”; they live in a way that constantly challenges their bodies with strength, endurance, and functional movement. That variety is what keeps muscles resilient, joints mobile, and hearts strong.
Constant variety keeps your body adapting, your muscles challenged, and your mind sharp. It’s how you don’t just survive into old age, you thrive.
Strong enough to carry your own shopping, run around with your grandkids, and still live life fully on your terms.
In Conclusion, Choose How You Age!
Getting older isn’t optional, but how you age is!
You can drift into decline, letting the aches, fatigue, and weakness take over… or you can fight back with simple, proven habits that pay dividends for the rest of your life.
Creatine gives your body the edge it naturally loses.
Protein builds the muscle that keeps you independent, capable, and desirable.
And constantly varied training ensures you’re not just fit for today, you’re resilient for decades to come.
The truth is, most people wait until it’s too late. They only start thinking about their health once it’s already slipped away. Don’t make that mistake. Start now because the work you put in today is the insurance policy for tomorrow.
Maybe your goal isn’t to be extreme. That’s fine. But whether you want to be extraordinary or simply strong enough to live life fully, the formula is the same.
Not complicated.
Not flashy.
Just three non-negotiables practised with relentless consistency. Creatine… Protein… Training…
Don’t let it slip. The rest of your life depends on it.