Michael Day, MD

12/16/2025

Your 40s come with a quiet realization: it’s time to get intentional.

Not with extreme protocols. Not with a dozen new habits. Just with a clear foundation.

That’s exactly why I created The Over 40 Playbook. It's a short, practical guide that covers the major pillars of strength, mobility, recovery, nutrition, hormones, sleep, and mindset, without getting lost in complexity.

It’s written for people entering their 40s, when health and resilience start to matter in a new way, but the framework works at any age if you want to build a solid base.

If you’re ready for something simple, structured, and easy to apply, this is a great place to start.

Now available on Amazon. Check it out:

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12/15/2025

Holiday stress isn’t the issue. How we recover from it is.

This time of year mixes travel, big meals, late nights, and emotion. Your body can handle any one of these. It’s the combination that drains your recovery system.

A helpful way to think about it: You have an adaptation budget. Holidays spend it fast.

Small choices keep your physiology from feeling like it’s running on IOUs.

12/11/2025

Your mind, body, and sense of purpose aren’t separate. They rise together.

When you train your body, your focus changes. When you challenge your mind, your choices improve. When you create space to think, your direction becomes clearer.

This idea sits at the heart of The Renaissance Mind.

If you’re looking for a meaningful gift, or a fresh start for yourself, it’s available on Amazon. Check it out: https://www.amazon.com/Renaissance-Mind-Forging-Resilience-Spirit/dp/B0DKQCG1K7

12/10/2025

Holiday fatigue isn’t about just sugar, it’s about swings.

Irregular sleep, big meals, and less movement create energy highs and lows that feel completely out of character.

A few simple anchors (protein earlier, short walks after meals, better sleep when you can get it) go a long way in smoothing things out.

Stability beats restriction every time.

12/09/2025

A simple way to build strength and balance at the same time.

This progression trains:
➡️ Hip stability
➡️ Core control
➡️ Foot + lower-leg strength

All essentials for staying strong and steady as we get older.

My current rhythm: 3×10 per leg, twice a week.

What stability or balance work is part of your routine right now?

12/04/2025

Exercise is foundational, maybe the closest thing we have to a universal prescription for living well.

Most people hear the CDC/AHA recommendations:
150 minutes of cardio + two strength sessions per week.

That’s a great baseline if you’re getting started. But here’s the part that matters: benefits increase long after you pass the minimum.

As long as recovery is solid, the curve keeps rising. More strength. More capacity. More resilience.

So the guidelines aren’t a ceiling. They’re an entry point.

If you’re working to optimize the second half of life, this idea matters. It’s one of the core concepts inside The Over 40 Playbook, alongside other simple ways to build a stronger foundation for your next decade.

Check it out:

Download the free Kindle app and start reading Kindle books instantly on your smartphone, tablet, or computer - no Kindle device required.

12/03/2025

Friendly reminder that finishing the year well matters more than starting the next one perfectly.

Try carrying one habit across the finish line: a morning walk, your mobility flow, earlier nights, hydration, anything that keeps you connected to the identity you're building.

Endings build identity just as much as beginnings.

12/02/2025

40 is when resilience stops being automatic, so it has to become intentional.

That’s why I wrote The Over 40 Playbook. It's not a long read or a textbook. Just the essentials: movement, strength, mobility, nutrition, hormones, sleep, labs, mindset.

Think of it as a checklist for staying strong, energetic, and adaptable as you move into your 40s and beyond.

If you want the basics, it gives you exactly that. If you want to nerd out and go deeper, it points you there too.

Your body is still incredibly capable. It just needs a plan.

This is a good place to start. Check it out: https://www.amazon.com/dp/B0G1D2LPZF

11/26/2025

The most powerful longevity tool isn’t in a supplement or tracker, it’s in the people we share time and safety with.

Connection calms the nervous system. It lowers stress. It helps us recover.

Thanksgiving is a great reminder: we don’t just celebrate together, we heal together.

Here’s to gratitude, good company, and the slow kind of recovery that happens when we feel safe and seen.

11/24/2025

A healthy body can absorb a feast and a rest day.

Health isn’t about constant control. It’s about flexibility.

Metabolic resilience = the ability to handle stress and indulgence, then come back to balance.

This Thanksgiving, the goal isn’t to “undo” anything, it’s to recover well.

Eat. Rest. Connect. That’s recovery, too.

11/20/2025

We chase optimization: cleaner data, tighter control, perfect form.

But biology doesn’t thrive on perfection, it thrives on fluctuation.

Variability in heart rate, metabolism, recovery, that’s not inconsistency. That’s capacity.

The healthiest systems don’t stay steady, they know how to return to center.

Optimization is control. Adaptation is fluency. And resilience lives in the space between.

Next week, I’ll share how this same idea shows up in something simpler, how your body adapts to a heavy meal, and why that’s a good thing.

11/18/2025

Your core doesn’t need more tension, it needs better timing.

This move links upper-body effort with pelvic stability, training the core the way it actually works in running.

Overhead band = natural engagement.
Leg lowering = stability under motion.

Late in marathon season, this helps keep the pelvis from dropping and the stride from unraveling.

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