Health, Fitness & Longevity Strategies for Active Adults. 50+
Evidence-based guidance on diet, strength, endurance performance, longevity science, and supplementation, from a NASM-certified specialist who trains for the same goals you do. Right now, that means rebuilding my own running base onto years of cycling to push my VO2max higher.
Diet & Nutrition
Protein targets, macronutrient strategy, and metabolic health for active adults.
Exercise & Strength
Resistance training, corrective exercise, and functional movement built for performance.
Endurance Training
Cycling, running, swimming, and the performance metrics that drive real progress.
Supplement Science
Evidence-based supplement science from someone who has worked inside the manufacturing standards.
Latest From the Blog
- What Is DNA and Epigenetics?What is DNA? DNA, or deoxyribonucleic acid, is the molecule that carries the genetic instructions for building and operating every living organism. It is shaped…
- Exercise and Serotonin: What Aerobic Training Really DoesI work out 8-10 hours per week. It’s a combination of indoor cycling (which I teach at the YMCA) and my Fit for Life…
- EAA Supplementation for Muscle Tear Recovery: What the Science Actually SupportsIf you’ve strained or torn a muscle — an erector spinae strain, a hamstring pull, a rotator cuff tweak — you’ve probably been told to…
- L-Leucine and the Active Aging Advantage
You’re Doing the Work. So Why Is Muscle Still Slipping Away? L-Leucine for Active Adults Over 50: What the Science Says You’re not sitting on… - How to boost metabolism after 50: what nutrition and exercise actually do Part 3 of 3If you want to know how to boost metabolism after 50, most of what mainstream wellness culture recommends gets it wrong. Cut calories. Do more…
- Metabolism after 50 Part 2In Part One we covered what metabolism is, how the mitochondria burn fuel, and what sarcopenia does to your muscle over time. All of that…
Train for the Life You Actually Want to Keep Living
I’m Tom Stratman, NASM CPT, CES, SFS, with a background in biological chemistry and dietary supplement manufacturing, plus my own history as a wrestler, swimmer, and triathlete. I’m still doing the work myself: right now that means rebuilding a running base onto years of established cycling fitness to push my own VO2max higher, the same long-game progression I coach clients through. Everything on this site, diet, strength, endurance training, longevity science, and supplementation, comes back to one question: are you training for the life you want, or just trying not to lose the one you have?