TABLE OF CONTENTS 1. The New Rules: Training After 40 ​ 2. The Science of Sarcopenia: Why Muscle Matters ​ 3. The Prime Mindset: Build, Don't Burn ​ 4. The Pillars of Nutrition: Fueling for Performance ​ 5. Structural Integrity: Pre-hab and Mobility ​ 6. Lower Body Foundation: The Squat ​ 7. The Posterior Chain: The Engine ​ 8. Upper Body Push: The Frame ​ 9. Upper Body Pull: The V-Taper ​ 10. Core and Carry: The Armor ​ 11. The Prime Grocery List ​ 12. Meal Timing for Longevity ​ 13. Sleep: The Ultimate Supplement ​ 14. Active Recovery Protocols ​ 15. The Supplement Stack ​ 16. Managing Cortisol and Stress ​ 17. Tracking the Right Metrics ​ 18. Injury Prevention Strategies ​ 19. Social and Mental Vitality ​ 20. The Forever Athlete