Lately, I’ve become obsessed with “longevity”. I just turned 48 years old.

I hike, jog and sprint woods and forest trails regularly. “Hiking” is a fantastic way to improve and maintain dynamic stability.  I lift heavy weights, do pushups, heated and non-heated yoga, sprints, hike, run and both barbell & air squats regularly, every week. I also incorporated walking on an under-desk treadmill just to get out of my computer seat more often.

I’m getting stronger with more endurance as the years go on.

I wonder if I did in fact peak physically at 25? I wonder, did I waste my time focusing on “powerlifting”? Or did I unknowingly do something great by building all the muscle my body could build when I was young, so I could retain more as I grow older.

At one point though, at 5′ 7″ I weighed in at 212lbs. Massive but not healthy. Strong muscles but 0 flexibility, 0 endurance. I now weigh around 167.

I did no cardio, yoga, walking, hiking or any of that when I was in my 20’s. Now, at 48, I can bench 100lb dumbbells one day, do 600 air-squats the next, sustain 90 minutes of 110 degree yoga the next and a 1/2 marathon a day later! How is this possible?

I’d love to hear a scientific take on this because I’m doing something right now that I feel is amazing. Maybe it’s not. Maybe (probably) I’m just an average person who is really dedicated and seeing great results. Maybe you can do the same thing if you really wanted to. (it’s fuckin hard!)

Maybe it’s the food and my eating schedule? Here’s some of my food tips, tricks, habits:

  • I mostly stopped drinking alcohol. (but still love my weed)
  • I mostly cut out sugar, except for fruit & dark chocolate.
  • When I eat fruit it’s usually berries, melons, bananas & small amounts of apple.
  • I’ll never eat at fast food or chain restaurants ever again.
  • I’ll never eat processed food ever again.
  • I eat organic / Non-GMO when possible.
  • 160g protein minimum every day but usually closer to 190g. (I weigh 168).
  • I eat a variety of animal protein and vegan protein every week.
  • I eat 2x per day most days with a 19/5 intermittent fast.
  • When I do a 3rd meal, it’s usually some kind of grain free granola, bananas and almond milk at night. I usually do this if I have a rigorous weight workout planned for the am.
  • I do hot Yoga fasted.
  • I run up to 7 miles fasted.
  • I will eat a banana, peanut butter & collagen protein 1-2 hours ahead of a 7+ mile run.
  • I take a low dose of creatine daily. (with breaks every 2 or 3 months)
  • I take a high dose of turmeric daily.
  • I quit eating “seed oils” and only cook with avocado oil.
  • I keep my calories to around 1900 with the 3rd meal days going closer to 2700.
  • There’s more, I’ll really get into it in the future.

All I’m saying is I’m on to something here via the FREE education from wellness doctors and scientists like Peter Attia, Rhonda Patrick, Andrew Huberman, David Sinclair and several others. They are teaching people about longevity, for free! I’ve spent 1000’s of hours dialed in over the years.

My goal for a post like this and my whole wellness presence is to be one of the gateways from your current unhealthy feeling to a new feeling of abundant energy, strength and vitality. I became aware of these people through the Joe Rogan podcast. He was my gateway to knowing this. Bringing these doctors and scientists (and the motivational personalities) to his audience is the single most important thing he’s done with that show, in my opinion.

In my 20’s I followed guys like Mike Mentzer but the information, motivation and inspiration came from “Muscle & Fitness” or old books. It’s not like it is now. Much of it was left to intuition and much of it was just plain wrong.

For me personally, it’s not about living to be 120. It’s about being comfortable, active and vibrant for the remaining years of my life.

*I go periods of 2-4 weeks between drinks now and over time, I seek it out less and less


Needed a kick start back to life and got that from Michael. He’s knowledgeable, adapts to your preferences and optimized. Highly recommended. 10/10
David Salinas
David Salinas
2023-12-07
Working with Mike has been a game-changer. From day one, it was clear that I had stumbled upon a gem in the world of personal training. First and foremost, Mike has a remarkable setup at his home for one-on-one training. It's the perfect blend of a comfortable, private space and a fully-equipped gym, creating an ideal environment for focused workouts. The moment I stepped in, I felt at ease and motivated to push my limits. What sets Mike apart is his ability to craft tailored, bespoke workout plans that are thoughtful and effective. Regardless of whether you're a beginner taking your first steps in the world of weightlifting or someone who's been exercising for years, he has a knack for designing programs that cater to your unique needs and goals. Every session is a personalized journey towards achieving your fitness goals. It's clear that Mike has a deep understanding of physiology and exercise science, and he uses that knowledge to optimize each session. But it's not just about the workouts. Mike is an exceptional motivator and mentor. His passion for fitness is contagious - he listens intently, offers guidance with patience, and ensures that you not only perform exercises correctly but also understand the 'why' behind them. Thanks to Mike, I've not only regained my passion for lifting weights, but I also have achieved outstanding results in a very short amount of time. I feel stronger, more explosive, and even faster, all thanks to his expertise and support. If you're searching for a personal trainer who can provide a top-notch training experience in a welcoming and tailored setting, look no further than Mike. Working with him has been a fantastic experience, and I wholeheartedly recommend him to anyone on their fitness journey.
Steve Magi
Steve Magi
2023-09-09
I started with MB Wellness in early March 2023. The passion Michael brings to every session is second to none, whether it is a cardio day, stretch/yoga day, or strength day he is always encouraging me and talking through some "roadblocks" I may have had the previous week. If you are a 40+ male and looking to get back in shape in a private one-one setting, Michael is your man. He will guide you physically and mentally getting you to your goals and beyond.
Chad Bedell
Chad Bedell
2023-06-16
Mike has been amazing to work with. Someone to give advice and keep me accountable without ever talking down to me or making me feel bad about my choices or decisions. He has helped me with Diet and Exercise, understands my goals and my situation, helps me through at my pace. He is invested in me doing better. Give him a shot.
Terrance Arroyo
Terrance Arroyo
2023-06-16
Shout out to Michael J Baker! Listen, even Certified Personal Trainers can use some good advice, motivation and need a sounding board to reach their goals. He’s a stand up guy who is knowledgeable, a family man and just a great mentor for anyone trying to love their best life! Thanks Mike! You’re the best!
Elevate Personal Training & Wellness
Elevate Personal Training & Wellness
2023-02-24
I have known Michael for over 30 years. I was so happy when I seen that he was doing this Health And Wellness program because he is in very good shape and he is very smart and knowledgeable about what he’s telling people to do to lose weight and eat healthy after just one month of working with Michael at 215 pounds. I have already lost 5 pounds and I am very motivated to reach my goal which is 185 just talking to him about what I was eating and doing wrong what’s so helpful for me whether was in person or over the phone he gives you plenty of information and details to work with while visiting his home. His family and him were very welcoming and warm to me as always I couldn’t of asked for a better person to help me with my journey , and anybody that needs help with their health and wellness. I would highly recommend Michael to be somebody to work with.
John Keklik
John Keklik
2022-11-21
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I'm a hands-on strength trainer and 25 year work from home digital professional in Orange, CT and I live the lifestyle I talk about.
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Certified Yoga Teacher
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Certified Health Coach.
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25 Year WFH Professional
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