Fit Old Man

Why Ignoring Gender Differences in Nutrition Could Be Medical Negligence

Tue, 24 Jun 2025 15:11:40 -0700

Why Treating Men’s and Women’s Nutritional Needs as the Same Can Be Medical Malpractice

When you get nutrition advice from a doctor or dietitian, you’d expect it to fit your body’s needs. But treating men’s and women’s nutritional needs as identical can cause serious health issues—and in some cases, it’s medical malpractice. Why? Men and women have different biology, hormones, and nutrient requirements. Ignoring these differences can lead to deficiencies, misdiagnoses, or even legal consequences. Let’s explore why gender-specific nutrition matters, backed by research, and how overlooking it can cross into negligence.

How Biology Shapes Nutritional Needs

Men and women aren’t biologically the same, and their nutritional needs reflect that. Women lose iron through menstruation, so they need more—18 mg daily compared to 8 mg for men, according to the National Institutes of Health. A 2019 American Journal of Clinical Nutrition study shows 20% of U.S. women have iron deficiency anemia. If a doctor hands a woman a generic multivitamin with low iron, they might miss anemia, leading to fatigue or worse. That’s a problem, and it could be malpractice if it causes harm.

Hormones like estrogen and testosterone also change how nutrients work. Estrogen affects calcium absorption, critical for women’s bone health, especially during menopause. A 2021 Journal of Bone and Mineral Research study found women lose bone density faster than men after 50. Men, meanwhile, need more zinc for testosterone and prostate health, per a 2018 Nutrients review. A unisex diet plan ignores these needs, risking deficiencies that can lead to serious health issues.

Caloric and Macronutrient Differences

Men typically need more calories—about 2,500 daily versus 2,000 for women, per USDA guidelines. But it’s not just about calories. A 2020 European Journal of...Read More

4 Factors: Getting Back In Shape

Mon, 09 Oct 2017 09:01:16 -0700

The Four Factors
We've all had those times when we made a choice to change something in our lives, only to fail just a few weeks in. It's tempting to chalk it up to the full moon, stress or just plain life, but the reality is that whether you succeed or fail in your goals usually comes down to these four factors.
1. Time
The problem: Everybody only has 24 hours in the day, but if you're like most of us, that just doesn't feel like quite enough. You're already juggling a career, your responsibilities at home and a social life, and making time for fitness seems impossible.
The solution: Make time. No matter how many things you already have on your list, if you want to get back in shape and achieve your fitness goals, you're going to have to drop the excuses and make it happen. Figure out how to use hidden time slots like lunch breaks or drop a lower priority off your to-do list completely. Once you carve out those minutes, commit them to fitness. Schedule your training time like you would any other appointment or meeting, and show up on time, every time.
2. Commitment and Willingness
The problem: William H. Johnson once said, "If it is to be, it is up to me," and he was right. For most people, the main hurdle they have to get over is themselves. If you think you have too many other priorities (go back and reread No. 1), you may start to feel like you have valid reasons to lay on the couch instead of getting in that workout.
The solution: Commit. It's as easy and simple as that. If you really want to get in shape and make fitness a priority, you need to get your mind straight. Remind yourself of all the reasons why you want to do this, and keep going even when you don't feel like it. You don't have to be love every second of it. You just have to do it anyway.
3....Read More

3 Facts About Getting Back On Track

Tue, 19 Sep 2017 15:28:07 -0700

You made plans. You wrote down goals. You were ready to finally make it happen this time. Things went well for a while, but then somehow you ended up sitting in front of the TV eating an entire bag of chips and then wondering why you needed to loosen your belt a notch or two the next day. No, your pants didn't shrink in the dryer. What probably did happen is, like 95 percent of people who try to get in shape, you ended up right back to your old self -- maybe even a few pounds heavier. However, just because it's common doesn't make it inevitable, and you can get back on track and headed toward your goals again. But, you're going to need to know these three facts first.
1. You didn't get here overnight
"Failure is not a single, cataclysmic event. You don't fail overnight. Instead, failure is a few errors in judgment, repeated every day." - Jim Rohn.
While it may feel like you suddenly went off the rails, the truth is, it was a long time coming. That extra slice of dessert here, skipping a workout there - it all adds up, and the answer isn't good.
On the flip side, remember that one wrong decision is not the end of the world and is not the green light to throw away an entire day -- or months. If you slip up, take a few minutes to honestly own up to the decision, figure out what went wrong (Were you overtired? Hard day at work? Late on grocery shopping so no decent food in the house?), and make a plan for how you'll keep this from happening next time.
2. You can't run from your past
It's been said that those who don't learn from the past are doomed to repeat it (George Santayana said it actually). It's true when it comes to life, and it's true when it comes to your health and fitness level. It's tempting to just try to forget the last few months of pizza, beer and TV, but you won't...Read More

The Current State of Men's Health Age 50+

Mon, 21 Aug 2017 12:22:59 -0700

Men's Health Trends for the Over-50 Crowd
You've kept up with your workout and diet regimen -- or lack thereof -- from your 20s, but two decades later, there's no denying it. You're definitely not seeing the same results. You're right, it is harder to stay fit after 50, but why? While what it takes to get and stay fit can be somewhat dependent on the individual, understanding the larger trends can make it easier for you to see how you measure up and where in your fitness routine there's room for improvement.
The State of Over-50 Fitness
Just because your body reminds you that you've gained a couple of decades -- and maybe a few pounds -- doesn't mean you're not healthy. In fact, you may be fitter than you think. According to Men's Health, a 50-year-old man should be able to:
Run a minimum of 1.5 miles in 10 to 12 minutes
Do 26 to 39 pushups in a row
Lift between 1 and 1.5 times his body weight
Have a vertical jump height of 20 to 26 inches
Does it feel like that's a little out of your reach right now? Or maybe it seems too easy. Either way, this is considered the ordinary fitness level for today's over-50 male, but was it always that way?
How Does Today Compare to Yesterday
With two out of three American adults classified as overweight, it probably doesn't surprise you that men's fitness past 50 isn't trending for the better. In centuries and even just decades past, men were fitter in middle age, but this isn't necessarily men's fault. Thousands of years ago, human life literally depended on how fit men were because they were the sole protectors of the village and had to hunt down wild animals...Read More

5 Steps to Getting Back In Shape After the Age of 50

Thu, 03 Aug 2017 17:43:07 -0700

It's Different Now...
It used to be easy to eat whatever you wanted and still stay in shape, but as the years passed, it got harder and harder. If you're trying to figure out how to get and stay fit over 50, you're not alone. Here are five steps to getting into the best shape of your life.
1. Remember that you're not 20 anymore.
Just because you still feel young mentally and aren't having any major health issues doesn't mean your body can do the same things it did when you were 20. Your body has aged and your hormones are different, which makes it harder to lose fat and build muscle. Just because you could drop 10 pounds in a week when you were 20 doesn't mean it can -- or should -- still happen. Now's the time in your life to appreciate your body for all it's gone through and done for you so far, not crash diet or decide you're going to run a marathon next month.

2. Accept that it's going to be harder.
Magic bullets and amazing shortcuts just don't exist. If you want to get fit after 50, you're going to have to make the commitment to yourself and put in plain old hard work. You may have been able to skip workouts without losing fitness or changing your body composition when you were younger, but at this age, consistency is key. Choose a realistic goal and break it into more easily achievable short-term goals to help you stay motivated. Pick a plan you can stick with, and just do it.

3. Switch things up.
If you used to run 5 miles a day and stay in great shape, it's easy to get frustrated when that same plan doesn't yield the same results after 50. While cardio is still an important part of your overall fitness, weight-bearing exercises like lunges, squats and good old-fashioned planks can be done anywhere, require no equipment and are...Read More

The Importance of Changing Up Your Workouts

Wed, 16 Nov 2016 07:08:55 -0800

Main Points
Variety is key in developing overall vitality
Mixing it up develops physical and mental flexibility
Everything has a cycle... beginning, middle and end
Try not to get stuck in a routine because it's "convenient"
Avoid the "Law of least effort"
Be open and try new activites
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Fit Old Man's "Old School" Sweatshirt

Tue, 01 Nov 2016 08:00:40 -0700

Fit Old Man's "Old School" Sweatshirt Is Here!
>> CYBER MONDAY SPECIAL (Offer Valid Until 11/28/17)<<
>> 20% off this product. Coupon Code: FOMOSSWEAT<<
We are pleased to announce the arrival of the Fit Old Man "Old School" Sweatshirt. This classic piece of fitness apparel has been designed to be simple, stylish and comfortable.

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Fit Old Man Foundations Course: Fall 2017

Thu, 01 Sep 2016 08:52:58 -0700

Fit Old Man has launched a new Foundations course starting October 2017.
September 20th, 2017, Bowling Green, KY -- Fit Old Man, a leading provider of health and fitness education, has launched a new online fitness course starting this October. The Fit Old Man Foundations course is an entry-level course specifically designed for men over the age of 40 who are committed to taking back their state of health and well-being. Taught via an online learning platform, the course aims to re-educate men about nutrition and exercise, helping them to acquire the knowledge and skills they need to get back in shape and maintain a healthy lifestyle.
During the six-week course, the group reconsiders a range of factors, including:
Food, Nutrition and Supplements
Sleep and Hormones
Toxicity and Fat Loss
Water and Hydration
Workplace Movement Basics
Each topic is considered extensively via coursework and group and individual discussions.
The course, which is intended for men who have completed the free introductory Fit Old Man MindPrep course, is paced at one module per week and includes twice weekly Zoom calls on Mondays and Thursdays at 7 p.m. CST. These calls foster individual and group accountability, ensuring a high level of success for each member.
"We've had great success with this framework in the past and it's even better now," said Robert Allen, founder of Fit Old Man. "We're excited to be a part the impact it will have for men over the age 40, looking to own their state of health and well-being. Our goal is to reach four million men by the year 2020."
Men learn in small, instructor-led groups with a maximum of 20 men per group. "We've limited the groups to 20 members. This is by design. This dynamic has proven itself to be highly effective in the accomplishment of our members' goals," said Robert Allen. The last three groups achieved...Read More

Foundations course: Monday Morning video Update

Mon, 01 Aug 2016 12:06:02 -0700

A Quick Monday Morning Video Update

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