# functionover50.com

> Strength, Health and Biomarkers After 50


## Posts

- [How Many Sets to Build Muscle After 50? Why Three Isn’t a Rule](https://functionover50.com/how-many-sets-build-muscle-after-50/): Three sets per exercise can become nine for the same muscle. Joe looks at one set versus multiple sets, diminishing returns, and a practical starting framework after 50.
- [Training to Failure After 50: Does Every Set Need It?](https://functionover50.com/training-to-failure-after-50/): Do you need to take every set to failure to build muscle after 50? Joe compares the research on reps in reserve, fatigue, and a practical way to train hard.
- [How Much Protein Do You Need to Build Muscle After 50?](https://functionover50.com/protein-after-50-how-much-to-build-muscle/): Joe had been chasing 190 grams of protein a day. Here’s why he’s testing 150 grams instead—and what the research says about protein after 50.
- [5 Mistakes Stopping Muscle Growth After 50](https://functionover50.com/muscle-growth-after-50-mistakes/): People well into their 60s and 70s can still build muscle. These five mistakes may explain why your workouts after 50 aren’t producing the growth you expect.
- [Sleep After 50: What 6.5 Hours a Night May Be Costing You](https://functionover50.com/sleep-after-50-6-hours-blood-sugar-health/): I thought 6 hours and 28 minutes was close enough. Then I looked at the research connecting sleep with insulin sensitivity, hormones, heart health, and recovery—and started a four-part experiment.
- [Ab Exercises After 50: The Myth Costing Men Their Backs](https://functionover50.com/ab-exercises-after-50/): The single leading cause of disability on the entire planet is not cancer. It is not heart disease. It is not diabetes. It is back pain. And the age group carrying more of it than any other is people in their 50s. That is us, right now. Here is what makes it worse. The muscle group holding all of this together is the exact one almost every man I know quit training twenty years ago. We quit because of a myth — the myth that abs are all about looks. Six-pack, beach body, vanity. Something you chase in your 20s and […]
- [Creatine for Men Over 50: Was My Doctor Wrong for 30 Years?](https://functionover50.com/creatine-for-men-over-50/): In the 1990s, my doctor told me to stop taking creatine. He said it was untested. He said it was associated with kidney failure. I kept taking it anyway, because the gains were too good to walk away from. Thirty years later, creatine might be the most studied supplement on the planet — and the pendulum has swung completely the other way. Now men my age are told it is basically a miracle white powder. Muscle. Strength. Even your brain. So was my doctor right to warn me? And is the miracle crowd making the exact same mistake today, just in […]
- [The Alcohol Lie: Why Moderation May Be Failing Men Over 50](https://functionover50.com/alcohol-and-health-after-50/): For 30 years I believed red wine was heart-healthy. Then I found the flaw that broke those studies. What alcohol and health after 50 really looks like now.
- [My 90-Day Plan to Lower Triglycerides from 277](https://functionover50.com/my-90-day-plan-to-lower-triglycerides-from-277/): My triglycerides came back at 277—even though I exercise every day. Here is the food, training, sleep and accountability plan I am testing before my October retest.
- [Function Health Results at 50: 129 Biomarkers and 2 Red Flags](https://functionover50.com/function-health-results-129-biomarkers-at-50/): I tested 129 biomarkers at 50. My Function Health results looked great until two numbers - triglycerides at 277 and an HbA1c on the pre-diabetes line - stopped me cold.
- [I'm 50, and Almost Everything I Believed About Health Was Wrong](https://functionover50.com/health-after-50-what-i-got-wrong/): At 50, I realized most of the health advice I'd followed for decades was wrong. Here's the real-time experiment I'm running to feel better after 50 — with real data.

## Pages

- [Free High-Protein Playbook for Men Over 50](https://functionover50.com/high-protein-playbook/): Free guide for men over 50 The Function Over 50 High-Protein Playbook 15 Easy Meals for Building Muscle, Staying Lean & Eating Better After 50 You know protein matters. Figuring out what to eat every day is the hard part. Make it easier with breakfast burritos, steak and potatoes, tacos, chili and other normal meals you can actually look forward to. Email me the free Playbook 25-page PDF · 15 recipes · Everyday ingredients What’s inside 15 easy recipes: breakfasts, lunches, dinners, snacks and two batch-cooking options. Protein you can plan around: the main meals provide approximately 39–52 grams per serving, […]
- [Shop](https://functionover50.com/shop/): Shop: The Gear I Actually Use I don’t recommend things I haven’t used. Everything on this page is in my own routine right now, and most of it shows up in the numbers on my Scorecard. As the site grows, this is also where Function Over 50 merchandise will live. Disclosure: As an Amazon Associate, I earn from qualifying purchases. The links below are affiliate links, which means if you buy through them I earn a small commission at no extra cost to you. It helps keep the experiments running. Wearables & Testing The whole premise of this site is measuring […]
- [Free Biomarker Decoder: How to Read Your Own Bloodwork](https://functionover50.com/biomarker-decoder/): A free plain-English guide to reading your own bloodwork after 50 - normal vs optimal, the heart and metabolic markers that matter, and which numbers to work on first.
- [Contact](https://functionover50.com/contact/): Get in Touch Have a question, an idea for an experiment, or want to share your own journey getting stronger and healthier after 50? I’d love to hear from you. Email: joe@functionover50.com You can also follow along and join the conversation on the Function Over 50 YouTube channel.
- [Scorecard](https://functionover50.com/scorecard/): Every biomarker from my Function Health panel - the July 2026 baseline, with October 2026 and January 2027 retests to come.
- [The Journey](https://functionover50.com/blog/)
- [Home Page](https://functionover50.com/): Health. Strength. Data. After 50. I Stopped Guessing About My Health at 50. Here’s What the Data Changed. I’m Joe. I turned 50 and decided to stop guessing about my health and start measuring it — real bloodwork, real training, real body composition, and real research. Get the Free Biomarker Decoder Watch on YouTube The Mission This isn’t about looking good for your age. It’s about functioning at the highest level possible. I turned 50 and decided to stop accepting the usual answers: drink in moderation, take another pill, eat less, move more, and accept getting weaker as normal. Function Over […]
- [Privacy Policy](https://functionover50.com/privacy-policy/): Last updated: July 31, 2026 Who we are Function Over 50 is a personal health and wellness website and YouTube channel for men over 50. Our website address is https://functionover50.com. You can reach us at functionover50@gmail.com. Affiliate links and affiliate cookies Function Over 50 participates in the Amazon Services LLC Associates Program. As an Amazon Associate, I earn from qualifying purchases. Some links on this site are affiliate links. If you click one and make a purchase, we may earn a commission at no additional cost to you. When you click an affiliate link, the merchant may place a cookie in […]

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