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I recently had my annual physical and lab work done at the VA, and I’m happy to report that, according to the doctors and nurses, I’m in excellent health—physically and mentally. At 57, my blood pressure is 119/76, my resting heart rate is 65, and my blood work is nearly perfect. The nurse even asked, “Where did we find you? A+,” and the doctor told me that I’m healthier than many 30-year-olds they see.
I share this not to brag, but because I want to show you that aging well is possible, and it doesn’t have to come with all the problems we often associate with getting older. But this wasn’t always my story.
In my 30s, I wasn’t particularly healthy. I worked long hours, defaulted to fast food, and didn’t exercise enough. Sleep was scarce and poor in quality, and I drank way too much soda—starting my day with a pastry and a Coke or chocolate milk was the norm. Ice cream was my favorite treat, and I indulged in it several times a week, sometimes every day.
I remember a conversation with my mother that became a turning point for me. She was telling me about her type 2 diabetes and how it was affecting her and many members of our family. She even mentioned that she suspected my younger brother had it, too. The more she talked about the challenges and health issues in our family, the more it weighed on me.
Around the same time, I took advantage of a free health screening at a local event. The results were a wake-up call—my blood sugar was very high, and I was significantly overweight. The real shock came when I realized none of my clothes fit anymore, and I was looking at a pants size that was 11 inches bigger than in my 20s. With a family history of cardiovascular disease on both sides, I knew I was headed for trouble.
The conversation with my mother haunted me. I realized that my family tree wasn’t a healthy one, and my genetics weren’t going to help me outlive my bad habits. I knew I had to make changes, so I started simply by becoming aware of what I was eating and how much. I didn’t jump into an extreme exercise program but focused on increasing my physical activity, bit by bit.
As time went on, I started stacking habits—incorporating more healthy choices, paying attention to nutrient-dense foods, and establishing a regular training routine. Eventually, I returned to martial arts and strength training, and in my 40s, I became a competitive athlete in powerlifting and martial arts. Since then, I’ve continued to improve, striving to get a little better day by day.
Fast forward to today, and the results speak for themselves. I don’t take any medications, my blood work is excellent, and I’m healthier than many people half my age. But the most important thing is that I feel strong, capable, and ready to take on whatever life throws at me.
Aging well isn’t about perfection—it’s about making consistent, healthy choices that add up over time. It’s about what you eat, how you move, how you manage stress, and how you take care of yourself. These are the things that have made all the difference for me, and they can do the same for you.
One of the key factors in maintaining good health as you age is your diet. What you eat matters—a lot. I’m not saying you need to be perfect all the time (I’m certainly not), but making the right choices most of the time can have a profound impact on your overall health.
For me, that means eating a balanced diet rich in whole foods, lean proteins, healthy fats, and plenty of vegetables. It also means paying attention to portion sizes and staying hydrated. I don’t believe in extreme diets or cutting out entire food groups, but I do believe in moderation and being mindful of what I put into my body.
Exercise is another critical component of aging well. Regular physical activity keeps your heart strong, your muscles and bones healthy, and your mind sharp. For me, that means incorporating strength training, cardiovascular exercise, and flexibility work into my routine.
Strength training, in particular, has been a game-changer. It’s not just about building muscle; it’s about maintaining mobility, preventing injury, and staying independent as I age. I’ve seen firsthand how powerful strength training can be, not just for myself but for many others who have embraced it as part of their fitness journey.
Aging well isn’t just about avoiding illness—it’s about living life to the fullest. It’s about having the energy to do the things you love, being able to keep up with your grandkids, and feeling good in your own skin. It’s about the freedom that comes from knowing you’re taking care of your body and mind in the best way possible.
And yes, it also means that when you do indulge—whether that’s a favorite dessert or a weekend off from your regular routine—you can do so without guilt, knowing that you’ve built a strong foundation of health.
If there’s one thing I want you to take away from my experience, it’s that aging well is possible, and it’s never too late to start. Whether you’re in your 30s, 40s, 50s, or beyond, the choices you make today will shape your health for years to come.
So, take control of your health. Focus on what you eat, make time for regular exercise, manage your stress, and get enough sleep. These simple steps can make a world of difference in how you feel today and how you age tomorrow.
Remember, you don’t have to settle for the common narrative of decline as you get older. With the right approach, you can continue to feel strong, vibrant, and full of life—at any age.