#045 - The evolution of Future Proof
Future Proof began with a simple premise, health in midlife and beyond is not about extreme overhauls. It is about intelligent, sustainable upgrades. Small, repeatable actions that compound over time into meaningful physiological change.
Over the past year, we have sharpened that focus.
We are unapologetically committed to helping people over 50 make practical, achievable improvements to their health, improvements that create a disproportionate return on investment in strength, energy, mobility, cognitive function, and long term independence.
The Conversation That Sparked This Article
Recently, I was speaking with my father in law…. a fantastic man... sharp.... curious, and a loyal reader of the Future Proof newsletters 😊. We were discussing health trends, gym culture, and of course Future Proof.
He told me that he was not fully aware that over 50’s was our market, that he was our market and that many of his cycling buddies are our market. Somewhere our message is being lost, but lost things are waiting to be found. The conversation moved to protein, prices, websites etc etc. Maybe we need to tell people where to buy it from and how much they should be paying.
But first……the over 50’s
The Philosophy
After 50, the physiology changes:
Sarcopenia accelerates, loss of muscle mass
Bone density declines
Recovery capacity decreases
Insulin sensitivity often worsens
VO2 max drops roughly 5 to 10 percent per decade if untrained
The good news, the response to stimulus is still powerful.
Research consistently shows that even modest resistance training and adequate protein intake can dramatically slow muscle loss and improve metabolic markers in older adults.
We do not need radical transformation.
We need:
Two to three structured strength sessions per week
Adequate protein
Progressive overload
Basic micronutrient awareness
Simple cardiovascular conditioning
Small levers, big outcome.
The Future Proof On Ramp Programme
Many people over 50 do not avoid exercise because they are lazy.
They avoid it because:
They do not know where to start
They feel self-conscious in gym environments
They fear injury
They believe it is too late
That is why we created our On Ramp programme, a 12 week programme designed for people who do not want to join gym culture but know they need to act.
The goal is not transformation.
The goal is competence.
From zero knowledge to confidence.
From hesitation to action.
From I should to I do.
By week 12, participants:
Understand basic movement patterns
Can perform compound exercises safely
Know how to structure a week of training
Have improved baseline strength and stamina
Feel less intimidated by exercise environments
Example Workout From the On Ramp Programme
Workouts are completely accessible, try this one. In the app all the movements come with videos showing you how to do them safely, however for reference I have included some links to these for you, they aren't us, but they are ok.
Bodyweight Partial Squats - 8 Reps X 3 (go as low as you feel comfortable)
Wall Sit – 35 seconds X 3
Low Step Up – 10 Reps X 3 (bottom step on your stairs)
Kneeling Push Up – 8 Reps X 3 (alternatively use kitchen worktop to make it easier)
Glute Bridge – 8 Reps X 3 (this is a nice one)
Rest for 60 seconds between each set and this will take around 15 mins, Enjoy
Sets – A set amount of squats completed without rest
Reps – Each time you complete a movement it is counted as 1 rep, ie 1 squat.
Generally we would write Squats 5 x 10 which would mean 5 sets of 10 Squat Reps.
Education Plus Access, Not Just What, But Where
Future Proof is evolving beyond advice. We want to bridge the gap between knowledge and implementation.
It is not enough to say you should take creatine.
We need to tell you:
What type
Why that type
Where to buy it
What dosage to use
What results to expect
Below is a simplified essentials list we commonly recommend for adults over 50 beginning resistance training.
Essential Supplements We Recommend
I have no affiliation with any supplement companies and as a result I receive no kickbacks. I have used these supplements for years and continue to use them today, if that changes I'll let you know.
Creatine Monohydrate
Creatine is one of the most studied supplements in existence. It supports:
Muscle strength and power
Lean mass retention
Cognitive function
Cellular energy production, ATP regeneration
For adults over 50, creatine is particularly valuable in combating sarcopenia.
Recommended type, creatine monohydrate.
No need for buffered, ethyl ester, or proprietary blends.
Avoid flavoured blends, stick to unflavoured
Dosage, 3 to 5 grams daily.
No loading phase required.
It’s not only one of the most potent supplements available but it’s also one of the cheapest, so win win. I have taken 5g of Creatine every day for the last 5 years, we even take it on holiday.
I use Applied Nutrition Creatine, the cost is £25 for a 100 day supply, I told you it was cheap. Buy it direct from Applied Nutrition HERE
Whey Protein
Protein intake becomes increasingly important with age due to anabolic resistance, the body requires a slightly higher stimulus to build or maintain muscle.
Two common forms:
Whey Concentrate (Get our Optimum Nutrition recommendation HERE)
Typically 70 to 80 percent protein
Contains more lactose and fats
Less processed
More affordable
Whey Isolate (Get our recommendation HERE)
90 percent or more protein
Lower lactose
Lower fat
Faster digestion
More refined processing, higher cost
Isolate is more expensive because it undergoes additional filtration, such as cross flow microfiltration, to remove fats and carbohydrates, resulting in higher protein purity.
For most beginners, concentrate is sufficient unless lactose intolerance or strict calorie control is a concern.
I am also a huge fan of Xendurance products. This brand was originally created to service the Triathlon and endurance market but has since pushed into other areas of fitness such as CrossFit and Hyrox. They are a fantastic company and whilst slightly more expensive I believe it's worth the money if you can stretch a bit further. Their Protein is a blend of proteins that offers different release times and is often not as sweet as other brands. To keep it simple it comes in just one flavour...chocolate! Order HERE
Why Blood Work Matters
You cannot optimise what you do not measure.
Common deficiencies in adults over 50 include:
Vitamin D
B12
Iron
Magnesium
Suboptimal testosterone in men
Thyroid irregularities
Elevated HbA1c
Understanding your biomarkers allows you to:
Supplement intelligently
Identify metabolic risk factors
Track intervention impact
Detect issues before symptoms emerge
Blood data converts guesswork into strategy.
Companies that can help here
Manual - Aimed at the male market looking to test overall health and testosterone levels. This is who I get my bloodwork done with.
Thriva - General health markers with varying levels of testing
The Future of Future Proof
We are not building a fitness brand.
We are building a health competence platform for adults over 50.
The objective is not aesthetics, it is autonomy.
Strength is independence.
Muscle is metabolic insurance.
Cardiovascular capacity is life expectancy.
If my father in law did not initially realise that Future Proof was built for him, then we need to communicate more clearly.
This article is part of that shift.
If you are over 50 and feel like:
You do not want to be or become a gym person
You do not want fads
You do not want extremes
You just want to feel stronger, clearer, more capable
You are exactly who we are here for.
The step does not need to be large.
It simply needs to be taken.
And we will help you place it.
Thank you
James Culmer-Shields