By your 50s, weight can change, hangovers last longer and joining a gym is no longer a magic way to undo everything else. But it’s not the end of the world. What health in middle age requires is a shift in strategy rather than a complete overhaul of everything you thought you knew about your body.
The advice from Rob Hobson, an award-winning registered nutritionist and bestselling author, is reassuringly undramatic: know your blood pressure and cholesterol, eat more fibre, learn to cook a few meals and stop treating protein as the answer to every question. Hobson, who is working with American Pistachio Growers, explains how men can eat for strength, health and longevity – preferably before their knees start making decisions for them. Here’s what he has to say:
Don’t fall for fads
“A lot of men become fixated on protein or avoiding carbohydrates, which can leave them short of the energy they need. Keto and carnivore diets sound simple because somebody is essentially telling you to eat meat and eggs and stop thinking about it. But they’re hard to sustain and can take the joy out of eating.
“I like the 80:20 approach. Eat well most of the time, but leave room for things you enjoy. If you keep telling yourself you can’t have something, it becomes a guilty food and eventually you fall off the wagon. One takeaway will not ruin your health, just as one salad will not save it.”
Make your snacks count
“A snack is a chance to get decent nutrition into your diet, particularly if your meals haven’t been brilliant. Pistachios provide protein and fibre, and I like that you have to take them out of their shells. It creates a little speed bump, so you can’t eat them too quickly. You get roughly 50 shelled in a handful, which gives you plenty of picking and makes the snack last longer.”
Improve one meal at a time
“You don’t need to overhaul everything overnight. If it feels overwhelming, start with breakfast. Instead of a sugary cereal, try yoghurt with berries and a little granola for more protein, fibre, vitamins and minerals. Eggs are another great option: have two boiled eggs or make an omelette with tomatoes and spinach.
“Myths about eggs and cholesterol still do the rounds but for most people dietary cholesterol has less effect on blood cholesterol than people once thought. There is now no recommended limit on how many eggs most people should eat.”
Learn to cook three meals
“Every man should have a little repertoire of meals he can put together in 10 minutes: a stir-fry, an omelette or a bolognese with lean mince and extra vegetables.
“You just need a few things you can make without thinking, so the only alternative when you’re tired isn’t a takeaway. Lunch needn’t automatically mean a meal deal. Try a grain salad with chicken, fish or tofu, or add chickpeas, beans and spinach to soup. Not every ready meal is terrible: check the traffic-light label and add vegetables or salad if it needs help.”
Get the basics right before biohacking
“I wish more men would find out the current state of their health. It’s surprising how many don’t know their blood pressure or cholesterol. Men get drawn into biohacking because it looks cool, but you need to get back to basics first: five portions of fruit and vegetables a day, 30g of fibre, less sugar and two portions of fish a week, including one of oily fish. The fun optimisation stuff can come afterwards.”
Don’t believe every clever clogs online
“People come into consultations raving about, say, a physiotherapist who apparently knows everything about nutrition because he has lots of followers – but this doesn’t mean he’s an expert so don’t take everything at face value.
“AI can be useful for basic questions, recipes or planning a menu, but you still need to know whether the information is correct and fits your life. It might know which foods contain protein; it doesn’t know that you work nights and hate cooking.”
You can’t exercise your way out of exhaustion
“I’m 48 and I’ve started cutting back on exercise. I was doing four long gym sessions and two 90-minute hot yoga classes a week, as well as walking everywhere. Eventually, I realised it was just exhausting.
“As you approach 50, recovery takes longer, aches and niggles creep in. With many men still pushing hard at work, exercising and looking after their families, there has to be some flex somewhere. Sometimes the healthiest decision is not to force another workout but to find space to calm down and recover.”
Any improvement is still an improvement
“Healthy living doesn’t have to be all or nothing. Start with what you are already doing, work out what you can realistically change and build from there.”
Rob Hobson’s recipe for BBQ harissa chicken with a grilled peach and pistachio salad
Rob says: “American pistachios bring much more than crunch to the salad. They’re a source of protein and fibre, while also providing healthy unsaturated fats and vitamin B6. Paired with chicken, chickpeas and plenty of colourful vegetables, they help create a balanced, satisfying meal that’s perfect for barbecues.”
For the chicken
600g boneless chicken thigh fillets, trimmed
2 tbsp rose harissa paste
1 tbsp tomato ketchup
1 tbsp extra virgin olive oil
½ lemon, juice only
For the salad
2 x 400g tins chickpeas, drained and rinsed
100g American pistachios, roughly chopped
250g cherry tomatoes, halved
½ cucumber, diced
1 small red onion, finely sliced
100g rocket
Large handful parsley, chopped
Large handful mint, leaves picked and chopped
2 ripe peaches, halved and stones removed
For the dressing
2 tbsp extra virgin olive oil
1 lemon, juice only
Mix the harissa, ketchup, olive oil and lemon juice in a large bowl. Add the chicken and toss well to coat.
Cover and marinate for at least 30 minutes, or overnight if time allows.
Preheat the barbecue to a medium-high heat.
Place the chickpeas, pistachios, tomatoes, cucumber, red onion, rocket, parsley and mint into a large serving bowl.
Cook the peach halves on the barbecue for 2-3 minutes on each side until lightly charred and softened. Slice into wedges and add to the salad.
Whisk together the olive oil and lemon juice and pour over the salad. Toss gently to combine.
Cook the chicken on the barbecue for 5-6 minutes on each side until lightly charred and cooked through.
Transfer the chicken to a serving platter and serve alongside the grilled peach, pistachio and chickpea salad.
The power of pistachios – head to the American Pistachio Growers website to find out more
