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Self-Paced12–16 Weeks

Starting from the Basics in Your 40s

A fundamentals-first approach to optimising health naturally in your 40s. Follows a strict "Walk Before You Run" philosophy — sleep, nutrition, movement, and stress management before any advanced interventions. No extreme diets, no crash programs. Just the boring fundamentals, executed consistently.

$197

20/20 lessons available

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Included With This Course

A free 15-minute consult with a SEVYN coach

Every course comes with a free one-on-one call with Sam or Adam. Bring a question or a sticking point, choose your coach — or let us match you — and leave with a clear next step.

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20 Lessons

1.1: The "Never Too Late" Mindset

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Your 40s are the second half of the game, not the beginning of the end. Neuroplasticity, compounding habits, and reframing health as an investment.

1.2: Assessing Your True Baseline

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You cannot navigate without knowing where you are. Subjective vs. objective markers, baseline blood work, and the No Judgment protocol.

1.3: The "Walk Before You Run" Philosophy

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Why crash diets and extreme programs fail. Consistency over intensity, the minimum effective dose, and building the habit of showing up.

2.1: The Science of Sleep in Your 40s

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How sleep architecture changes with age. Deep sleep, REM, the glymphatic system, and why no other intervention works without it.

2.2: Sleep Hygiene and Environment

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Building your sleep cave — temperature, light, noise, electronics. The 3-2-1 wind-down rule and consistency as the most underrated lever.

2.3: Circadian Rhythms and Light Exposure

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Morning sunlight as the most powerful natural intervention. Cortisol/melatonin timing, blue light, and aligning meals with the circadian clock.

2.4: Active Recovery and Stress Management

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Sympathetic vs. parasympathetic, breathwork (box breathing, physiological sigh), forest bathing, HRV, and Kelly McGonigal's stress reframe.

3.1: Hydration and Cellular Health

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Calculating water needs, electrolytes, the early warning signs of dehydration, and morning hydration as a foundational habit.

3.2: Protein and Muscle Preservation

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Sarcopenia, anabolic resistance, daily protein targets, leucine thresholds, and distributing protein across meals.

3.3: Whole Foods vs. Processed Foods

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The 80/20 rule, ingredient labels, the inflammatory impact of ultra-processed foods, and simple meal prep strategies.

3.4: Blood Sugar and Metabolic Flexibility

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Insulin resistance, the order of eating, the post-meal walk, and the signs of metabolic inflexibility.

4.1: NEAT — Non-Exercise Activity Thermogenesis

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Why a one-hour workout cannot undo 23 hours of sitting. Movement snacks, daily steps, and the active couch potato paradox.

4.2: Mobility and Joint Health

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Mobility vs. flexibility, the daily 10-minute routine, spinal health, and the most common 40+ pain points.

4.3: Functional Strength Training Basics

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The five fundamental human movements, progressive overload, form over ego, and the minimum effective dose for strength.

4.4: Cardiovascular Health Without the Pounding

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Zone 2 cardio, mitochondrial biogenesis, low-impact options, and VO2 Max as a longevity predictor.

5.1: Gut Health and the Microbiome

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The gut-brain axis, prebiotics vs. probiotics, antibiotics and stress, fermented foods, and fibre diversity.

5.2: Environmental Toxins and Endocrine Disruptors

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BPA, phthalates, water filtration, personal care products, and indoor air quality.

5.3: Natural Hormone Balancing

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Sleep, stress, healthy fats, insulin's role in hormone health, and when to seek medical testing.

6.1: Social Connection and Purpose

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The Harvard study, Ikigai, Blue Zones, and the practical steps for rebuilding connection in your 40s.

6.2: Building Your Personal Operating System

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Systems over willpower, Tiny Habits, identity-based habits, the 80/20 rule, and the continuous feedback loop.

This site is not a medical website nor does it prescribe or recommend any prescription medication. SEVYN is strictly an educational platform.

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