Alex Rodriguez made 5 changes to stay fit as he ages — from lighter weightlifting to less red meat

• Former baseball star turned investor Alex "A-Rod" Rodriguez shared his new, improved daily routine.
• He said his workouts shifted from heavy weights and sprinting to more stretching and lighter lifts.
• He also cut back on red meat and follows an intermittent fasting schedule for long-term health.

At the height of his career as a pro athlete, Alex Rodriguez was playing well over 150 games a year, and every minute of his day was spent preparing — "eating like a horse" and working out for hours with heavy weights and sprint sessions.

As a 49-year-old investor and CEO, A-Rod is still dialed in, but the name of the game now is longevity.

For that, he prioritizes consistency over intensity to stay healthy for the long haul.

"It's so much different because back when I played, I would go at it really, really hard," he told Business Insider. "Today it's more finesse. A little bit more cardio, a little bit lighter lifting, a lot more stretching."

Rodriguez spoke with BI as part of a partnership with Lysol^® Laundry Sanitizer.

With his 50th birthday coming up, he hasn't slowed down (this week he's embarking on a new campaign and sweepstake to highlight the importance of sporting officials). He also keeps a full plate of collaborations, including his Bloomberg investing podcast, "The Deal."

Here are five habits he follows in a typical day to stay focused, energized, and healthy as a busy CEO and investor.

Morning yoga and meditation

Rodriguez said his habits for health and performance start right away in the morning, with the first part of his day dedicated to self-care.

For a few hours each day, beginning around 8 a.m., Rodriguez focuses on working out (a mix of cardio and strength training), plus yoga and meditation. Then, he fits in time for podcasting before heading to the office around noon for his role at A-Rod Corp, which invests in real estate, sports, entertainment, and more.

At 6 p.m., he clocks off to spend time with his family and unwind before bed.

Rodriguez said he aims to get eight hours of sleep. It doesn't always work out, but sticking to a consistent schedule keeps him on track for better focus and health overall.

"I try to keep it pretty predictable. The more routine-oriented I am, the better results I get," Rodriguez said.

Lighter weights with more cardio

Before he retired from Major League Baseball, Rodriguez said, his training was all about lifting heavy — 400 pound squats, 300 pound bench presses — and sprinting, sometimes uphill, to maximize strength, speed, and power.

These days, he said he's still lifting weights, which is important to maintain muscle over time, but focuses more on lighter weight and consistency.

He does daily cardio (like 30 minutes on a stationary bike or stair stepper) for heart health, and often takes a walk in the evening after dinner near his home in south Florida.

Low-intensity cardio can be great for your health at any age. And staying consistent with a cardio routine improves heart health and metrics like VO2 Max, which is linked to better longevity.

More mobility and lots of stretching

Rodriguez said he also aims to stretch more, although it's sometimes a challenge to find the time.

He swears by assisted stretching — where a hands-on trainer helps get your body into position — for getting the most out his mobility and flexibility exercise.

"I feel like you can get an extra 20% or 30% if you take your time and somebody's helping you with the hamstrings and the quads. That has been the biggest thing for me," Rodriguez said.

Mobility exercise helps maintain a full range of motion and strengthen the joints, which is essential as we get older to prevent injury and keep up with daily activities.

Less red meat, more fish and chicken

Rodriguez has always been a fan of steak as a go-to protein sources. These days, he's cutting back — research suggests eating too much red meat can increase the risk of some age-related illnesses like heart disease and cancer.

"I love meat unfortunately, but I'm definitely trying to cut that in half at least," he said.

Instead, he relies on fish and chicken to get enough protein. Swapping in both for red meat has been linked to a longer life, according to some research, and seafood in particularly rich in healthy fats that protect the brain and joints over time.

Rodriguez also eats plenty of carbs for energy, usually in the form of sweet potatoes or brown rice.

Intermittent fasting

Rodriguez said that in contrast to his pro-athlete days of constant eating, his first meal of the day is now typically around noon.

The intermittent fasting schedule was initially part of a change to his routine that led him to lose 32 pounds.

However, he's kept up the habit for the health benefits for fasting, such as improved digestion, more energy, and even better sleep.

"It's less about weight loss and just giving your digestive system a little bit of an opportunity to breathe and to recover," Rodriguez said.