🚨 Welcome to this week’s issue of Generation Xcellent. I’m Stephen Perrine, New York Times bestselling author and former top editor at Men’s Health and Maxim. And like you, I’m doing all I can to survive the moshpit of midlife. Thanks for joining me on the journey! (And as always, our content is 100% Organic Intelligence—written by guys like us, for guys like us.)

📩 Thanks for joining the conversation!

- GEN X CULTURE -

12 Moments that Changed Generation X Forever

We were the last generation to live in a shared reality. Here are the real-life moments that moved us.

By Robert Tuchman

Robert Tuchman, a sports and media entrepreneur, is a cofounder of Generation Xcellent and the author of The 100 Sporting Events You Must See Live: An Insider’s Guide to Creating the Sports Experience of a Lifetime.

- NUTRITION -

A Perfect Day of Eating at 45+

Eat this way every day and stay strong, lean and healthy for life.

By Stephen Perrine

>Remember yourself back in 1995? The ripped flannel? The whack haircut? The constant and insipid use of the word “Dog”? You are a different man than you were back then, and not just because you now order zinfandel instead of Zima.

Related:  Sly Stallone’s Rules for Lifelong Muscle and Fitness

Your body, too, is different. Once we hit mid-life, our ability to turn protein into muscle starts to diminish, a phenomenon known as “anabolic resistance.” We need larger doses of protein—at least 30 grams per meal especially at breakfast—to keep our muscles in good working order and prevent age-related muscle loss. Miss that mark and your body will break down muscle faster than you can build it up.

What should you daily diet look like at mid life? It should look something like this, Dog:

• Breakfast: At least 30 grams of protein and 5 grams of fiber (about 550 calories)

  • Omelet with 2 eggs, 1 oz mozzarella, 1 Tbs chopped tomato, 5 sliced mushrooms

  • 2 slices whole-grain bread with 4 Tbs avocado

  • 1 orange

Breakfast used to have an unassailable rep as the most important meal of the day, until we started hearing about “intermittent fasting,” and suddenly everybody got the idea that a cup of joe was all you needed to start your day. But not having protein first thing in the morning essentially sets you up for muscle loss all day long; no matter what you eat the rest of the day, or how much your work out, missing that 30 grams of protein at breakfast means you’re going to wake up tomorrow with less muscle than you have today. That’s just the reality of being 45+.

• Morning snack: At least 7 grams of protein and 2 grams of fiber, 250-300 calories

  • 1 7-oz container of plain, whole-fat or 2% yogurt

  • ½ oz chia seeds

  • 1 Tbs blueberries

While the peak time for workplace snacking is 2 to 4 pm, according to researchers, you should try to push that snacking earlier in the day, when your body is still looking for protein to build with and calories to fuel the process. This snack gives you protein, fiber, and essential omega-3 fatty acids.

• Lunch: At least 30 grams of protein and 5 grams of fiber, about 550 calories

  • Burrito bowl with chicken or vegetable protein, cheese, guacamole, black beans, salsa, romaine lettuce, corn, and corn chips

Midday is when most of us make our biggest nutritional mistakes, especially if we’re running out of the office to grab something fast. But even fast-food chains offer plenty of protein-rich options.

• Dinner: At least 30 grams of protein and 5 grams of fiber, about 400-500 calories

  • 4 oz grilled salmon

  • roasted potatoes

  • asparagus sauteed in 1 TBS olive oil with garlic

The average man eats most of his daily protein at dinner. A ribeye steak, for example, has about 69 grams of protein. But our bodies can only process, at most, about 40 grams at a time; the rest has to get stored as energy or fat. By moving more of your protein to earlier in the day, you can reap all of the muscle-building rewards—without the bedtime bloat.

—Adapted from The Full-Body Fat Fix: The Science-Based 7-Day Plan to Cool Inflammation, Health Your Gut, and Build a Healthier, Leaner You!, by Stephen Perrine (St. Martin’s Press).

Ask Jen: The X-Rated Files
“My Wife’s Hot Friend Is Flirting with Me. Help!”

>Got a question about sex, marriage, dating, or whatever’s happening in your DMs? Ask Jen X. She’ll sort it out, no judgement. (Well, maybe a little.)

Q: My wife’s superhot friend is definitely flirting with me. And the answers are “Yes, I’d love to,” and “No, I just wouldn’t.” How can I subtly douse that fire before I get burned?—Kevin M., Phoenix, AZ

A: Kevin, “subtle” is already off the table the second you start describing her as “superhot.” But fine, let’s keep you from starring in your own Skinemax movie. The best way to shut down a flirt without blowing up your life? Treat her the way you treat a guy trying to sell you a timeshare. Smile politely, keep it short, and make it so un-fun she moves on. That means no lingering eye contact, no “accidental” touches, and no sharing that one story that makes you seem deep.

Also, mention your wife in every conversation. Casually drop in “we” the way people drop pumpkin spice in October. If she says, “You look nice today,” you reply, “Thanks, my wife picked this shirt.” You don’t have to be awkward, but you do have to be boring enough that she sees no ROI.

- BEST FRIENDS -

Is Your Dog Having a Midlife Crisis?

He’s cranky. He’s low-energy. Maybe the two of you have something in common?

By Kelly Fishman, DVM

>See if this doesn’t ring a bell: You hit midlife and suddenly notice the knees aren’t what they used to be, energy dips faster, and recovery takes a little longer. Things feel like they’re in decline. Next thing you know, you find yourself slowing down when you pass the Corvette dealership.

Now imagine your dog going through their own midlife crisis. You might see slower walks, hesitation before jumping in the car, or less interest in once-favorite games of fetch. Maybe they’re more irritable and less playful. (Sort of like what your wife says about you.) While these may seem like minor shifts, they can signal deeper changes in muscle strength and joint health that affect a dog’s mobility and quality of life.

For larger dogs, midlife may begin as early as six or seven years old; smaller breeds often enter this stage closer to age 10. As with people, one of the earliest and most significant changes in dogs at midlife is muscle loss, which can reduce stamina and make movement more difficult. But—again, as with people—this loss of muscle mass isn’t inevitable or irreversible. Recognizing it early allows pet parents to support their dogs in maintaining strength and mobility, helping to prevent injury and maintain independence. Here are the key factors:

Exercise. While daily walks are essential, they often don’t provide enough variety or intensity to preserve muscle health during midlife. Incorporating low-impact activities like swimming, backyard agility work, or the playful “Doggy Ninja” obstacle course can engage different muscle groups, protect joints from wear, and offer mental stimulation.

Nutrition. As dogs age, their calorie needs may decline, but their requirements for protein and healthy fats often increase to support muscle maintenance and joint function. Make sure the first ingredients in the dog food you’re feeding them are quality protein sources—beef, chicken, lamb, etc. And consider adding a small topper to each meal of egg, cheese or other animal protein.

Supplements. Adding supplements such as omega-3 fatty acids, green-lipped mussel for joint support, and probiotics for gut health can help fill nutritional gaps and support overall wellness. One supplement I’ve found effective in my practice is Fortetropin from MYOS PET. Fortetropin is a natural compound derived from fertilized egg yolks, and clinical studies show it helps preserve and build muscle mass — not to bulk up, but to maintain strength, support daily movement, and protect joint health. In my clinical experience, many midlife dogs benefit from Fortetropin’s muscle-preserving effects, which also support faster recovery after injury or surgery and promote sustained energy levels.

More physical activity and better nutritional support can be a game-changer for pets navigating their midlife transitions. And, just as diet and exercise can reduce your anxiety levels, your risk of cognitive decline, and the progression of age-related diseases, it can do the same for your dog. Imagine the two of you bonding over “the change,” and working together to stay healthy into the future.

—Kelly Fishman, DVM, CVA, CCRT is a veterinarian and the founder of Strut Animal Mobility Specialists and a veterinary advisory board member at MYOS PET.

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