Identify 10 specific physical activities you want to be able to perform in the last decade of your life, as this provides a concrete framework for current training and future goals.
Understand that living in the modern world, which has removed the need for natural movement, comes with a huge responsibility to deliberately exercise and go ‘above and beyond’ to compensate.
Train as a ‘generalist’ by developing high peak cardiorespiratory fitness, a wide aerobic base, high levels of strength, and great stability to prepare for the diverse physical demands of later life.
Focus on improving both strength and VO2 max, as these two metrics have the most undeniable data and strongest signals for predicting longevity and reducing all-cause mortality.
Recognize that physical decline is inevitable with age; therefore, you must train today to build a buffer and ensure you can perform desired activities in your later years.
Engage in heavy weightlifting at every age, for both men and women, to maintain type 2 (fast-twitch) muscle fibers, which are crucial for power, fall prevention, and bone mineral density.
Incorporate Zone 2 cardio, the highest exertion level you can sustain while keeping lactate below 2 millimole, to enhance mitochondrial efficiency and build a wide aerobic base.
Perform farmer’s carries (walking with heavy weights in your hands) as a functional exercise to improve overall strength and grip strength, which is a strong proxy for overall strength and longevity.
Encourage teenagers and young adults to lift heavy weights to achieve their genetic potential for bone mineral density by their early 20s, as bone density naturally declines thereafter.
Women, especially around menopause, must prioritize strength training to combat the natural decline in muscle mass and bone mineral density, which is exacerbated by estrogen loss.
Avoid negative self-judgment after a missed workout or unhealthy meal; instead, give yourself a ’total pass’ and focus on getting back on track with the very next meal or workout to prevent a negative spiral.
Before attempting to change a behavior, understand its underlying purpose or emotional driver (e.g., emotional hunger, stress) to implement more effective and sustainable strategies.
Recognize that unresolved emotional issues, including ’little t’ trauma, can lead to maladaptive behaviors that undermine physical health and compromise interpersonal relationships, happiness, and joy.
Consider practicing forgiveness, not for others, but for your own well-being, as letting go of anger and resentment can positively impact physical health metrics like blood pressure and reduce sympathetic tone.
Remember that any movement is better than none, and generally, the more you move, the better, providing an accessible starting point for improving health.
Evaluate your current exercise routine and consider diversifying it to include a wider range of activities that address all four pillars of fitness (VO2 max, strength, zone 2 cardio, and stability).
To ensure you’re in Zone 2, aim for an exertion level where you can speak in full sentences, but it feels uncomfortable and you don’t want to, indicating optimal aerobic efficiency training.
Allocate approximately 80% of your cardio training time to Zone 2 and 20% to much higher intensity workouts to optimize results, prevent overtraining, burnout, and injury.
For high-intensity VO2 max training, aim for work intervals of 3 to 8 minutes, followed by an equal duration of recovery, as this is the ‘sweet spot’ for maximizing VO2 max.
Consider wearing minimalist shoes for daily activities, as this can significantly increase foot strength by allowing your feet to do more work compared to cushioned, restrictive footwear.
Add rucking (walking with a heavy-weighted backpack, especially on hills) to your routine as an effective way to combine conditioning and strength training.
Shift your perspective from merely addressing health problems to proactively setting clear, specific goals for your ‘marginal decade’ and the next 12 months to guide your health journey.
Recognize that dedicating consistent time to health-promoting behaviors (e.g., an hour a day for exercise) is ultimately more impactful for longevity than financial resources or access to advanced clinics.
Understand that blood tests are only one of many inputs for assessing health risk and have significant blind spots, so avoid over-indexing on them and consider a broader range of metrics.
For women considering Hormone Replacement Therapy (HRT), make an individualized decision based on the severity of vasomotor symptoms, personal concerns, and a balanced assessment of risks and benefits, such as bone protection versus breast cancer screening.
Aim to be in the top 5% of VO2 max for someone 10 to 20 years younger than yourself to ensure thriving in your final decade of life, understanding that most people can reach at least the top 25%.
If you are a woman in your 40s, aim to carry 75% of your body weight (split between hands) for one minute in a farmer’s carry to ensure sufficient strength for daily tasks in later life.
If you are a man in your 40s, aim to carry 100% of your body weight (split between hands) for one minute in a farmer’s carry to ensure sufficient strength for daily tasks in later life.
When lifting weights, aim for sets where you are 1-2 repetitions short of failure (1-2 reps in reserve) to effectively recruit type 2 muscle fibers and build strength.