Midlife wellness guide covers diet, exercise, skincare and mental health for men
10 reported
A single-source article from The Guardian, published June 12, 2026, compiles expert advice on midlife wellness for men, covering diet, exercise, skincare, and mental health. Dietician Rick Miller states that testosterone drops 1-2% annually from the mid-30s, and metabolism slows due to muscle loss, not aging itself. He recommends 1.6g to 2.2g of protein per kilogram of body weight daily for men over 40, along with limiting refined carbohydrates. Cardiovascular disease is reported as the number-one killer of men aged 45-54, and Miller advises eating two to three weekly servings of oily fish and avoiding ultra-processed foods. Exercise expert David Vaux notes that muscle mass declines 3-8% per decade after 30, and NHS guidelines recommend at least two weekly resistance training sessions. Aesthetic doctor David Jack says men have thicker dermis and more collagen than women, but develop deeper lines and use less SPF, recommending a three-step morning skincare routine. Psychiatrist Jonathan Garabette states that middle-aged men have the highest suicide risk and that lifestyle interventions like exercise can reduce depression risk by more than 50%.
What’s reported
Testosterone drops 1-2% annually from the mid-30s, according to dietician Rick Miller.
Men over 40 need 1.6g to 2.2g of protein per kilogram of body weight daily to preserve metabolic function.
Cardiovascular disease is the number-one killer of men aged 45-54.
Miller recommends two to three weekly servings of salmon, mackerel, sardines, herring, or trout.
Muscle mass declines 3-8% per decade after age 30, per David Vaux.
NHS guidelines recommend at least two sessions of resistance training per week.
Men have thicker dermis and more collagen than women, says Dr. David Jack.
Jack recommends a morning routine of AHA/BHA cleanser, antioxidant serum, and SPF 50+ moisturizer.
Middle-aged men represent the highest suicide risk of any demographic, according to Dr. Jonathan Garabette.
Garabette says regular exercise, good nutrition, adequate sleep, social connection, and stress management can reduce depression risk by more than 50%.
Key figures
Rick Miller, dietician
David Vaux, author of "Stronger: 10 Exercises for a Longer Healthier Life"
Dr. David Jack, aesthetic doctor
Dr. Jonathan Garabette, psychiatrist and psychotherapist at Reborne Longevity
Sources: The Guardian
