13 Cheat Codes for Men Over 50 to Become Harder to Kill

As we get older, most men start to feel the effects of time creeping in—energy levels dip, recovery slows, and for many, it feels like the best years are behind them. But what if that wasn’t the case? What if you could live with more vitality, more strength, and more clarity than ever before? You can.

At Argent Alpha, we define “harder to kill” as a mix of healthspan and lifespan—longevity in every sense. It’s about living with purpose and maintaining the strength and resilience needed to thrive, no matter what life throws at you.

Here are 13 cheat codes every man over 50 should master to increase their resilience, improve their health, and become harder to kill. Implementing these will help you finish 2024 strong and set the foundation for years of thriving.

1. Maintain 15% Body Fat

Let’s get this out of the way first: there are no benefits to being fat and weak. None. Carrying excess body fat isn’t just about aesthetics—it’s a one-way ticket to a host of chronic diseases, from diabetes to heart disease to joint problems.

By maintaining 15% body fat, you reduce inflammation, improve hormonal function, and boost energy levels. It also means less strain on your joints and a lower risk of injury as you stay active.

Actionable Step:

Strength training and protein intake are your best friends here. Start by cutting out the processed junk, dialing in your caloric intake, and focusing on whole foods. Strength train at least 3-4 times a week, and make sure you’re hitting your protein goals (aim for 1 gram per pound of ideal body weight).

2. Rest and Recovery

You might train hard, eat right, and stay focused, but if you don’t prioritize recovery, you’re leaving gains on the table. Sleep is where your body repairs itself, strengthens your immune system, and consolidates memories.

I personally use my Oura ring to track my sleep patterns and recovery. It’s a great feedback tool that helps me make adjustments—whether I need more rest or I’m good to push harder.

Actionable Step:

Read issue #019 5.5 Powerful Tips To SuperCharge Your Sleep Strategy. Use tools like the Oura ring to track your sleep and make tweaks to improve your recovery. Remember, recovery isn’t just about rest—it’s about getting better.

3. Live Each Day with Intention

“Never begin a day until it is finished on paper.” – Jim Rohn.

That quote has stuck with me for years. Planning your day isn’t just a productivity hack—it’s about living with purpose and clarity. Without a plan, you’ll drift. You’ll waste time and fall into distractions.

When you wake up each day knowing exactly what needs to be done, you’re already ahead. The focus is powerful.

Actionable Step:

Each morning (or better yet, the night before), take 5 minutes to plan out your top 3 priorities. These should be non-negotiable actions that move the needle in your health, business, or personal life. Then get after it. If you want to go pro with this, read issue #047 of Harder To Kill.

4. Stay Hydrated

You’d be amazed how many men walk around dehydrated. Even slight dehydration can tank your energy levels, mess with your focus, and impair physical performance.

Hydration isn’t just about water—make sure you’re getting enough electrolytes as well, especially if you’re sweating or training hard. Proper hydration boosts your metabolism, keeps your digestion smooth, and supports cognitive function.

Actionable Step:

Aim for half your body weight in ounces of water per day. Add electrolytes if needed, particularly if you’re active. This is especially crucial in hotter climates or after intense workouts.

5. Eat High-Quality Whole Foods

There’s no shortcut here. Processed foods are filled with sugars, unhealthy fats, and ingredients that wreak havoc on your body. Stick to high-quality whole foods—lean proteins, healthy fats, and plenty of vegetables.

Protein is especially critical. As we age, we’re at risk of losing muscle mass (sarcopenia). Keeping your protein intake high helps prevent this and supports muscle repair and growth.

Actionable Step:

Build your meals around lean proteins like chicken, fish, eggs, or beef. Fill the rest of your plate with vegetables, and don’t forget to add some healthy fats like avocado or olive oil.

6. Surround Yourself with Like-Minded Friends

You are the sum of the people you spend the most time with. If you’re around people who are complacent, you’ll become complacent. But if you surround yourself with friends who are striving to improve, pushing their limits, and refusing to settle, you’ll naturally rise to meet them.

In the Argent Alpha community, we stress the importance of surrounding yourself with men who challenge and inspire you. This isn’t a journey to take alone.

Actionable Step:

Seek out a group of like-minded friends. This could be a fitness group, a mastermind, or simply a few close friends with similar goals. Commit to learning, growing, and holding each other accountable.

7. Motion is Lotion

Daily movement is non-negotiable. Whether it’s strength training, cardio, or simply going for a walk, movement keeps your joints healthy, your muscles strong, and your mind sharp.

Breaking a sweat daily is critical for your cardiovascular health, mental clarity, and longevity.

Actionable Step:

Commit to breaking a sweat daily, whether it’s through lifting, hiking, rucking, fast walking, biking, yard work, etc.. Make it a non-negotiable part of your routine.

8. Get Outdoors

Nature has a way of restoring us. Time outdoors is not just good for the body, but for the mind as well. It lowers stress, improves mood, and helps you feel connected to something greater.

And the best part? Getting outdoors ties perfectly into your daily movement. Go for a hike, a walk, or do your workout in the fresh air.

Actionable Step:

Make time to get outdoors at least a few times a week. Combine it with your daily exercise routine for double the benefits.

9. Be a Lifelong Learner

The day you stop learning is the day you start declining. It’s easy to get comfortable with what we know, but staying curious and always being a beginner at something keeps the mind sharp and adaptable.

Actionable Step:

Pick up a new skill, start a hobby, or dive into a book that challenges your current way of thinking. Commit to learning something new every week. Read issue #064 for more on lifelong learning and longevity.

10. Reinvention > Retirement

Forget retirement. Retirement comes from a scarcity mindset, leading to a life of “less”—less purpose, less growth, less vitality. Instead, embrace reinvention with a mindset of abundance. Reinvention is about stepping into more—more opportunities, more purpose, more challenges that push you to grow.

Constantly seek new ways to expand, improve, and take on challenges. You’re not slowing down; you’re shifting gears and moving toward greater potential.

Actionable Step:

Think about the next 10 years. What can you reinvent in your life? Whether it’s health, career, or relationships, look through a lens of abundance and ask yourself, “What’s next?”

11. Design Your Environment

Your environment dictates your success more than you realize. From the food in your kitchen to the people you interact with daily, everything around you influences your actions, habits, and mindset.

If you want to be successful in anything, set up your environment to support it.

Actionable Step:

Start by auditing your surroundings. Is your environment working for you or against you? Make small changes—get rid of junk food, set up a dedicated workout space, or spend more time with people who lift you up.

12. Nurture Your Relationships

Men often make the mistake of going it alone, but strong relationships are essential for a fulfilling life. This includes friendships, family, and romantic relationships. Put in the work to nurture and grow these connections.

Actionable Step:

Take time to invest in the people who matter. Reach out, reconnect, and be intentional about growing these relationships.

13. Develop a Breathwork Practice

Breathing is one of the most powerful tools you have, yet most men don’t use it to its full potential. Proper breathwork can reduce stress, improve sleep, and enhance performance. One highly effective technique is the 4-7-8 method, which involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. This method activates the parasympathetic nervous system, helping to calm the mind, reduce anxiety, and promote relaxation—especially helpful before sleep.

Actionable Step:

Start small—practice 5 minutes of breath-focused mindfulness using the 4-7-8 method each day. Pay attention to how it affects your stress levels, energy, and sleep quality. From there, you can expand into more advanced breathwork techniques.

Conclusion:

The journey to becoming harder to kill isn’t about quick fixes or shortcuts—it’s about mastering the fundamentals and being consistent. These 13 cheat codes are the building blocks of resilience, longevity, and strength.

With less than 100 days left in 2024, now is the time to double down and finish strong. Which of these can you start implementing today?

As always, the choice is yours—will you settle or will you strive?

When I first posted “Men Wanted” two years ago, I didn’t know what to expect.

Today, we have nearly 70 Men over 50 becoming Harder To Kill.

We are just getting started.

Join us.

Apply here.