Aging isn’t something we can avoid—but it’s something we can understand and manage. For men over 60, the body begins to change in ways that can feel unfamiliar. Energy levels dip, muscle mass shrinks, and metabolism slows down. But here’s the good news: by understanding the aging body, you can make smarter choices that help you stay strong, sharp, and active well into your later years.
Nutrition is just one part of the equation. Understanding the aging body also means making smart lifestyle choices that support long-term health, energy, and resilience. These habits work hand-in-hand with your diet to help you thrive—not just survive—as you age.
This guide breaks down what’s happening inside your body after 60, and how nutrition, movement, and lifestyle tweaks can make a big difference.
Note: Remember to check with your medical professional before considering supplements.
What Really Happens to the Body After 60?
Let’s start with the basics. Aging isn’t just about wrinkles or grey hair—it’s about internal shifts that affect how you feel and function day to day.
1. Testosterone Takes a Dip
After 60, testosterone levels naturally decline. This can lead to reduced muscle mass, lower energy, and even changes in mood or motivation. You might notice it’s harder to build strength or recover after physical activity. A natural supplement like Alpha Boost can help support healthy testosterone levels—especially when combined with regular strength training
2. Metabolism Slows Down
Your body doesn’t burn calories as efficiently as it used to. That means it’s easier to gain weight and harder to lose it. This shift also affects how your body processes nutrients and stores fat.
For metabolism support, Bulk Supplements Green Tea Extract offers a clean, affordable option. It’s caffeine-free and easy to add to your daily routine
3. Bone Density Drops
As men age, bone density tends to decline, increasing the risk of fractures and joint issues. While this is often associated with women, men over 60 are just as vulnerable—especially if calcium and vitamin D levels are low.
One way to support bone health is through diet, but supplements can also play a key role.
Products like Life Extension’s Bone Restore offer a comprehensive blend of calcium, magnesium, and vitamin D3 to help maintain strong bones and reduce the risk of osteoporosis.
If you prefer organic options, AlgaeCal is made from farm-fresh ingredients and includes key nutrients for bone strength. These are great additions to your daily routine, especially if your diet lacks dairy or leafy greens
4. Chronic Disease Risk Rises
After 60, the risk of chronic conditions like heart disease, type 2 diabetes, and certain cancers increases. Inflammation, poor diet, and lack of movement are major contributors—but the right supplements can help manage these risks.
For blood sugar support, Glucoven by Nutreance is designed to improve insulin sensitivity and help maintain healthy glucose levels. It’s a solid option for men looking to stay ahead of diabetes-related issues.
If heart health is a concern, PURE SYNERGY Heart Protector offers targeted nutrients that promote cardiovascular function and reduce inflammation. These supplements can complement a heart-healthy diet and regular exercise
Nutrition: The Cornerstone of Healthy Aging
Understanding the aging body means knowing how to nourish it properly. A well-balanced diet can help maintain muscle mass, support brain health, boost immunity, and reduce inflammation. Here are the essential nutrients every man over 60 should prioritize:
1. Protein for Muscle Maintenance
One of the most important aspects of understanding the aging body is addressing muscle loss, or sarcopenia, which becomes more common after 60. To counteract this, aim for 1.2 to 2.0 grams of protein per kilogram of body weight daily. High-quality protein sources include:
- Lean meats (chicken, turkey, beef)
- Fish and seafood
- Eggs
- Greek yogurt
- Legumes and lentils
- Tofu and tempeh
If you’re not getting enough protein from food, a clean supplement like Bulk Supplements Whey Protein can help support muscle maintenance and recovery, especially important when understanding how the aging body responds to physical activity. It’s affordable, pure, and easy to mix into smoothies or oatmeal
Protein helps preserve muscle mass, supports recovery after exercise, and keeps you feeling full longer.
2. Fiber for Heart and Gut Health
Another key to understanding the aging body is recognizing how digestion and heart health are affected by age. Fiber plays a vital role in regulating blood sugar, lowering cholesterol, and supporting a healthy gut microbiome. Men over 60 should aim for 25–30 grams of fiber per day from
- Whole grains (oats, quinoa, brown rice)
- Fruits (berries, apples, pears)
- Vegetables (broccoli, carrots, leafy greens)
- Legumes
A fiber-rich diet also supports a healthy gut microbiome, which plays a role in immunity and mood regulation.
If your diet is low in fiber, Metamucil, Fiber Capsules offers a gentle, organic blend that supports gut health and regularity. It’s especially helpful for those with sensitive digestion
3. Healthy Fats for Brain and Heart
Understanding the aging body also means protecting cognitive and cardiovascular health. Omega-3 fatty acids are essential for brain function and reducing inflammation. Include these healthy fats in your diet:
- Fatty fish (salmon, sardines, mackerel)
- Walnuts
- Flaxseeds and chia seeds
- Olive oil and avocado
These fats help reduce inflammation, support cognitive function, and protect against heart disease.
For a reliable omega-3 supplement, Onnit’s Krill Oil is a great choice. It’s sustainably sourced and includes astaxanthin, a powerful antioxidant that supports brain and heart health
4. Calcium and Vitamin D for Bone Strength
Bone health is a major concern when understanding the aging body, as bone density naturally declines with age. To maintain strong bones, get your calcium from:
- Dairy products
- Leafy greens
- Fortified plant-based milks
Vitamin D helps your body absorb calcium and can be obtained from sunlight, fatty fish, and fortified foods. If needed, supplements like Life Extension Bone Restore can help support bone strength and reduce fracture risk.
5. B Vitamins for Energy and Brain Health
Energy levels and cognitive clarity often decline with age, making B vitamins—especially B12 and B6—essential. Understanding the aging body means recognizing that B12 absorption decreases after 60, so consider:
- Fortified cereals
- Eggs
- Meat and fish
- B12 supplements if needed
A trusted option is Dr. Berg Natural Vitamin B12 Complex, which support energy metabolism and brain function
Supplement Comparison Table for Men Over 60
Smarter Eating Habits for Men Over 60
Knowing what to eat is one thing—how you eat matters too. Here are some practical tips to help you get the most from your meals:
1. Stick to Whole Foods
Avoid ultra-processed foods loaded with sugar, salt, and unhealthy fats. Whole foods are packed with nutrients and help you feel satisfied without the crash.
2. Eat Smaller, Balanced Meals
Instead of three big meals, try smaller portions spaced throughout the day. Each meal should include:
- Lean protein
- Healthy fats
- Complex carbs
- Plenty of vegetables
This helps keep your energy steady and prevents blood sugar spikes.
3. Stay Hydrated
Dehydration can sneak up on you and cause fatigue or confusion. Aim for 8–10 cups of water daily. Herbal teas and water-rich fruits like watermelon also help.
4. Limit Alcohol and Added Sugars
A glass of wine now and then is fine, but too much alcohol or sugar can lead to inflammation and weight gain. Choose natural sweeteners like fruit and keep alcohol moderate
Sample Daily Meal Plan
Here’s a simple, nutrient-packed meal plan to help you feel energized and focused:
Breakfast
- Greek yogurt with berries and chia seeds
- Whole grain toast with almond butter
- Green tea or water
Lunch
- Grilled chicken salad with mixed greens, avocado, and olive oil vinaigrette
- Quinoa or whole grain crackers
- Sparkling water with lemon
Snack
- Apple slices with peanut butter
- Handful of walnuts
Dinner
- Baked salmon with roasted sweet potatoes and steamed broccoli
- Mixed greens with olive oil and balsamic vinegar
- Herbal tea
Lifestyle Habits That Support Healthy Aging
One of the most effective ways of understanding the aging body is through movement. Regular exercise helps maintain muscle mass, supports heart health, and boosts mood
1. Move Your Body
Strength training 2–3 times a week helps preserve muscle. Add in cardio like walking, swimming, or cycling to support heart health.
2. Sleep
2. Sleep plays a critical role in understanding how the aging body recovers and regenerates.
Poor sleep can affect metabolism, memory, and emotional well-being.
- Aim for 7–8 hours per night.
- Create a calming bedtime routine.
- Limit screen time and caffeine before bed
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3. Manage Stress Mindfully
Chronic stress can accelerate aging and contribute to inflammation. Understanding the aging body means recognizing how stress impacts your physical and mental health.
- Practice mindfulness or meditation daily.
- Engage in hobbies that relax you—like playing guitar, gardening, or journaling.
- Spend time in nature or with supportive friends and family
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4. Regular Health Checkups
Preventive care is essential for understanding the aging body’s changing needs.
- Monitor blood pressure, cholesterol, and blood sugar.
- Check vitamin levels, especially B12, D, and calcium.
- Talk to your doctor about screenings for heart disease, diabetes, and prostate health
- Check with your doctor before you start taking any supplements to ensure they don’t clash with any medication you are prescribed
Final Thoughts
Understanding the aging body isn’t about fearing change—it’s about embracing it with knowledge and action. With the right nutrition, movement, and mindset, men over 60 can enjoy vibrant health, renewed energy, and a sense of purpose.
Your body may be aging, but your potential is still growing. Nourish it, move it, and respect it—and it will carry you forward with strength
For more information on the importance of good diet in boosting your wellness visit our blog Superfoods for Men Over 60: Power Your Way To Strength &
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