Man in his 40s · Daily Health Routine (Simple, Sustainable)

1. Eating (No reckless supplements, nourish the spleen and stomach, protect the kidneys)

Morning: Eat a warm breakfast, avoid drinking coffee or strong tea on an empty stomach
Noon: Eat until 70-80% full, eat less oily and spicy food
Evening: Eat early, eat less, no late-night snacks, no excessive drinking
Eat more:
Yam, millet, pumpkin (nourish the spleen and stomach)
Black sesame, walnuts, goji berries (gentle kidney support)
Eggs, fish, lean meat (boost energy)
Eat less:
Cold drinks, raw foods, late-night snacks, heavy oil and salt

2. Sleeping (The primary repair for vitality)

Must sleep before 23:00
No short videos 1 hour before bed
Take a 10-20 minute nap at noon, no longer than half an hour
Sleep steadily; stable hormones and good condition depend on it.

3. Moving (Not intense training, just "useful" exercises)

Choose one each day:
Walking briskly for 30 minutes
Jogging for 20 minutes
Squats 30-50 reps (in two sets)
Kegel exercises for 5 minutes (protect the lower back, strengthen the kidneys)
No vigorous exercise, no heavy sweating; slight warmth is best.

4. Kidney and lower back care (Essential for men)

Avoid prolonged sitting; stand up and walk for 2 minutes every hour
Rub hands until warm, then cover the lower back for 1 minute
Don’t hold urine, don’t indulge excessively, avoid overexertion
Soak feet in warm water for 10 minutes (not too hot)

5. Emotions (Middle-aged men’s biggest life drain is Qi)

Don’t hold in anger, avoid conflicts with family or oneself
When stressed, go for a walk, take deep breaths
Reduce anger, avoid staying up late; a healthy liver ensures sufficient Qi.

6. Three things to absolutely quit

1. Staying up late (most damaging to Yang energy, destroys vitality)
2. Excessive drinking (damages the liver and kidneys, reduces energy)
3. Long-term sitting (causes腰垮, weak legs, poor mental state)

One sentence summary (best to remember)

Sleep early, drink less alcohol, control desires, walk often, protect your腰and kidneys.
Stick to this for 1 month, and your energy, stamina, and overall condition will improve noticeably.