How I drastically improved my physical health at 48

10 simple steps that changed my life

I recently shared this post on Instagram about why I decided to get back into a better rhythm of diet and exercise last year. In 8 months of consistent effort, with no pharmaceutical or hormonal assistance, I put on several lbs of muscle and lost even more body fat. The total weight loss was over 20 lbs. I’ll spare you the before and after picture here, but it’s on Instagram if you need proof of results.

The reason I did it - my why changed. It was less about abs and more about wanting to have more energy now to be a good husband, father and steward of God’s call on my life. I wanted to feel better now, but I also wanted to have energy to get on the floor and play with my grandkids in the future.

Plus, I wholeheartedly believe that discipline and healthy rhythms in one area of your life impact every area, and I’ve seen that be the case once in this journey.

And in the process of all of that, I can now also see a few abs in just the right light, which is admittedly fun but not what can sustain lasting change.

I mentioned in my Instagram post that I didn’t go on any drastic diets to do this. It was just several small changes that all worked together and become supercharged when done consistently.

Many of you are in a similar situation at the top of the new year and are wanting to make some significant changes for your health, so I thought it would be helpful to share 10 of the most important shifts I made that helped turn my health around and get in the arguably the best shape of my adult life.

I was far from perfect with all of these, but I would say 75% of the time I was operating within the following parameters.

These 10 steps are for all subscribers, but paid subscribers at the end will also get how I worked all this into a typical week, and what I plan to do differently in 2025.

Important Note: I was a history major in college, so I’m not a doctor. This is not official medical advice. But all of this worked for me and is based on the research of experts like Dr. Peter Attia, Dr. Rhonda Patrick, Dr. Andrew Huberman and Dr. Susanna Soberg.

1. Prioritized Protein

   I tried to get 1 gram of protein per pound of my ideal body weight. It helped a lot if I front loaded my protein at breakfast. I even learned to like eggs, which I didn’t touch for 47 years. If I did this well, it dramatically helped with #2. This is important because adequate protein supports muscle repair, metabolic health, and satiety—especially important as we age.

2. No More Snacking/Removing Sweets from the House
   I’ve always been a grazer - as in, I’ll pass by a snack and just get a handful of chips, candy, cookies. I know this about myself, and have come to terms that I do not have the willpower to resist Oreos or any type of chip if they are in our house. Solution - remove the temptation. By being strict at home, it allowed me to feel good about indulging in some treats when we are at a restaurant for a date, or I’m our with the kids or with a client. But minimizing snacking helps stabilize insulin levels and improve metabolic flexibility.
   

3. Walking Backwards

   In the summer of 2023, my right knee decided it didn’t want to cooperate with my fitness goals anymore. For months it was an issue, and then became an excuse. I eventually found some exercises by Ben Patrick, aka the Knees Over Toes Guy. Exercises like walking backwards on a treadmill and tibialis raises did wonders for my knees, and now that pain is gone.
   

4. Full Body Resistance Training 3x per Week
   I’ve always enjoyed lifting, but I decided to focus on two things - progressive overload and recovery. Following a progressive overload model—continually increasing weight or reps,—promotes steady progress. But I also made sure I had rest days with no weight training. As I age, I want to preserve muscle, and both strength training and adequate time for the muscles to recover are crucial to that.
   

5. Four 45-Minute Zone 2 Cardio Sessions Weekly
   Zone 2 cardio (moderate, steady-state exercise) has been shown to improve mitochondrial function and enhance fat metabolism. I typically do this on a treadmill at 8.5 incline and 3-3.4 mph. I get bored doing this, so this is the time I let myself watch nerdy videos on YouTube about health (like what you are reading) or Star Wars/other geek shows.
   

6. One VO2 Max Training Session per Week (Norwegian 4x4)
   This is by far my least favorite training day, but your VO2 max is perhaps the strongest indicator not just for longevity but also quality of life as you age. Dr. Rhonda Patrick is a big proponent of the Norwegian 4x4 protocol, where you run or bike as fast as you can sustain for 4 minutes (at about 85% of your max heart rate) and then walk for 3 minutes to recover. You repeat that cycle at least 4x. I repeat - I hate this, but I’ve noticed big changes in my V02 max after 8 months of this protocol.
   

7. Prioritized Sleep
   My biggest struggle with this has been my love for caffeine. I used to drink Diet Coke at all hours of the night and wonder why it was tough for me to fall asleep. I now cut off caffeine by no later than 5 PM, but my goal is to get that down to 1 PM this year. Another change that drastically helped my sleep was not eating after 6:30 PM, so that I had no food for 3 hours before bed. To do this, see #2 and the no snacking rule.
   

8. Morning Sunlight
   Getting natural light in your eyes soon after waking sets your internal clock/circadian rhythm for optimal daytime energy and nighttime rest. According to Dr. Andrew Huberman, this triggers a healthy cortisol rise in the morning while supporting better melatonin production later at night. I find that the days I do this, my overall mood is better throughout the day.
   

9. Cold Plunge (11 Minutes Total Per Week)
   I have grown to love cold plunges, mainly because of how it makes me feel for the 2-3 hours following when I do it in the morning. Consistent cold immersion—around 11 minutes total weekly, as recommended by Dr. Susanna Soeberg—has been linked to improved stress resilience and potential benefits in cardiovascular markers. It also has been shown to boost dopamine by up to 250% for several hours.
   

10. 10,000 Steps a Day (Including Short Walks After Meals)

    Reaching roughly 10,000 steps daily helps maintain cardiometabolic health, especially if you take short walks right after meals. These short post-meal walks can aid in lowering blood sugar spikes and improve digestion, aligning with practical tips from various longevity experts. Overall, the goal for me throughout the day is to move as much as possible. Like sunlight, I notice this affects my mood. Staying sedentary is not good for you on multiple levels.

Those 10 shifts have been game-changers for me.

Paid subscribers, let me show you what this looked like on an ideal week, what fitness programs I used, a sample total body workout, and what I plan to change up this year.