Brian and Reggie unpack fitness for real life after 30/40/50. We cover why goals and recovery shift, why “pain = progress” is a myth, and how to make fitness durable with a Habit Floor, joint-friendly movements, and honest session lengths. Reggie walks through his tire/mace + row/walk routine; Brian maps it to carry-lift-sprint and suggests tweaks for longevity. We hit intervals vs. steady state, how to start from sedentary without breaking yourself, CGM/cooldown notes, diet sanity (protein+veg first, small swaps), and realistic expectations for the first 90 days.

Key takeaways (bullets)

• Minimums beat maxes: protect a 3-day Habit Floor.
• Carry • Lift • Sprint scales to any joint, any week.
• Recovery is training: sleep, easy days, cooldowns.
• Start small, progress one knob at a time.
• Protein+veg first; plan food so willpower isn’t the bottleneck.

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