Affiliate & partner disclosure: This article contains affiliate links, and I may earn a commission if you buy through them at no extra cost to you. As an authorised LifeWave Brand Partner, I have a financial interest in promoting LifeWave products. Testimonial/editorial given by a LifeWave brand partner with financial interest in promoting the product. Full disclosure at the end.
A note before we start. This is my personal routine, not a recommendation or medical advice. Check with your doctor or pharmacist before starting any supplement — especially if you take medication or have kidney, heart or blood pressure issues — and before trying cold or heat exposure. LifeWave X39 is a non-transdermal, general-wellness phototherapy patch that gently stimulates the skin with light to support the body’s natural energy flow for strength and stamina. It is not a treatment for any condition.
What does a longevity stack actually look like at 50?
Every longevity influencer has a stack. Here’s mine. I’m Dave, founder of Simply Younger. I’m 50, I live in Ireland, and I have three daughters — a teenager and young twins — so this has to fit around real life. It’s my response to the changes that hit after 40.
I’m not suggesting you copy it. I’m showing you one man’s answer so you can build your own — ideally with your doctor’s input.
The stack at a glance
- Resistance training — every second day, using the RP Hypertrophy app.
- 10,000+ steps — every day.
- Cold plunge, sauna and steam — most days.
- PerfectAmino — ten tablets a day (five fasted in the morning, five later).
- Creatine — 10g daily.
- Omega-3 and vitamin D — daily.
- Perform electrolytes — daily.
- Magnesium — before bed.
- LifeWave X39 patch — daily.
- Tracking — WHOOP, plus a monthly Hume Body Pod scan.
The foundation: training, steps, heat and cold
These deliver more than any supplement. If your budget is zero, the first two are the stack.
Resistance training every second day. The single highest-leverage habit for muscle, satellite cells, bone, insulin sensitivity and mitochondria. I follow the RP Hypertrophy app so the programming is structured and progressive. It touches several hallmarks of ageing at once.
10,000+ steps. A daily baseline for metabolic health, mood and energy expenditure.
Cold plunge, sauna and steam most days. Cold water raises alertness; sauna use is linked to cardiovascular benefits in observational studies. The evidence is promising but not settled, and both carry risks for people with heart or blood pressure problems — check with your doctor. See cold plunge vs sauna after 40.
Sleep. Non-negotiable for everyone, and with young twins it’s the one I fight hardest for. Magnesium before bed is part of my wind-down, and WHOOP shows me how my nights actually go.
The daily supplements: what I take and why
PerfectAmino. After 40, muscle responds less efficiently to protein, so getting enough matters more. PerfectAmino gives me essential amino acids in tablet form; I take five fasted in the morning and five later in the day.
Creatine (10g daily). One of the most researched supplements in sports science for strength training, and inexpensive. Check with your doctor first if you have kidney problems.
Omega-3. Supports heart health, and many people don’t eat oily fish often enough.
Vitamin D. In Ireland, the winter sun isn’t strong enough to make much vitamin D, so supplementing is common advice. Your doctor can test your levels.
Perform electrolytes. Daily hydration support, especially around training and sauna.
Magnesium before bed. Many people don’t get enough from diet.
The X39 patch
This one raises eyebrows, so I’ll be straight. I wear a LifeWave X39 patch daily. It’s a non-transdermal, general-wellness phototherapy patch that gently stimulates the skin with light to support the body’s natural energy flow for strength and stamina. Nothing is designed to enter the body. It takes seconds and doesn’t get in the way of anything else.
It isn’t part of the evidence-based foundation above, and I don’t claim it affects stem cells, mitochondria, inflammation or recovery. With everything else in my routine, I couldn’t separate its effect from the rest anyway. I also sell it: I’m an authorised LifeWave Brand Partner with a financial interest in promoting it. Weigh my view accordingly.
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Join free →The tracking: how I know what’s changing
Hume Body Pod, monthly. Tracks lean mass, fat mass and trends over time. A bathroom scale gives you one number; body composition tells you whether training is building muscle and whether fat is coming down.
WHOOP, daily. Sleep, strain and recovery data, so I’m not judging my week on feel alone.
Accountability. I’m a founding member of Operator Standard, which helps keep me consistent.
And the one I’d recommend to every man reading: regular check-ups and blood tests with your own doctor.
Popular longevity extras that aren’t on this list
NMN or NR. Interesting NAD+ precursors, but long-term human data is still limited.
Metformin and rapamycin. Prescription drugs being studied for ageing. Neither is established for healthy people, and neither should be used without a doctor.
Testosterone replacement. A medical treatment for diagnosed deficiency, decided with a doctor after proper testing.
Injectable peptides like GHK-Cu. Fascinating research (see copper peptides), but unregulated injectables carry real risks.
Where does X39 fit? As a separate daily general-wellness habit — not a replacement for training, nutrition or sleep. LifeWave X39 is a non-transdermal, general-wellness phototherapy patch that gently stimulates the skin with light to support the body’s natural energy flow for strength and stamina. It is not a supplement, drug, or treatment for any condition.
As an authorised LifeWave Brand Partner I have a financial interest in promoting it.
Shop X39 at my LifeWave store →
Frequently asked questions
What supplements should a man take at 50?
That depends on your diet, blood tests and health — ask your doctor. Commonly discussed options include creatine, omega-3, vitamin D (in northern countries) and adequate protein. Build them on top of training, sleep and daily movement.
What is the most important longevity habit?
Resistance training, alongside daily movement and good sleep.
Do you need supplements if you eat well?
Often fewer than you’d think. Vitamin D in northern climates and omega-3 if you don’t eat oily fish are the commonest gaps. A blood test beats guessing.
How do you track whether your routine is working?
I use a monthly Hume Body Pod scan and WHOOP. Regular check-ups with your doctor are the other half.
What’s the difference between a supplement stack and a longevity stack?
A supplement stack is pills. A longevity routine is the whole system — training, movement, sleep, food, tracking — with supplements as a minor layer.
Does X39 slow ageing?
No such claim is made. X39 is a non-transdermal, general-wellness phototherapy patch that gently stimulates the skin with light to support the body’s natural energy flow for strength and stamina. It is not intended to diagnose, treat, cure or prevent any disease.
Related reading
What Happens to Your Body at 40 · Morning Routines for Longevity · The 10 Hallmarks of Ageing · What Is Phototherapy? · Why Do Men Age Faster Than Women?
Full disclosure. This article is general wellness education and is not medical advice, diagnosis, or treatment. LifeWave X39 is a non-transdermal, general-wellness phototherapy patch and is not intended to diagnose, treat, cure, or prevent any disease. As an authorised LifeWave Brand Partner, I have a financial interest in promoting LifeWave products. Links to PerfectAmino, Hume Health and Operator Standard are affiliate links. Always consult a qualified professional about your individual health.
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