A Life Worth Living

You know what sucks? Achieving success only to discover your mind and body aren't in any position to enjoy it.

We put massive effort into chasing success but pay little attention to what our life will look like when we arrive.

The men I coach have achieved material success, often at the expense of physical and mental health.

With clients, I often share what I am learning about, considering, and doing to increase the quality and quantity of my life.

Below, I have put together a list of my favorite topics.

I AM NOT A LICENSED IN ANYTHING, SO DON'T TAKE ANY OF THIS AS ADVICE.

Check out Dr. Peter Attia’s excellent work if you want to follow an expert.

Feel free to reply or comment if you have questions.

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Annual Blood Work - This is at the top of my list. History matters regarding bloodwork, so it’s never too early to start. Full panels are essential (including free testosterone, PSA, and Vitamin D (often left out). Find a doctor who will spend time walking you through your labs rather than telling you, ‘looks good!’

Sleep - In my 30s, I slept four hours a night, and I need eight to nine these days. Quality is more important than quality; having a device that gives you objective data is imperative. There are many great options (the Apple Watch is not one of them). I have the Oura ring. Six months ago, I began mouth taping and have seen a marked improvement in my sleep quality. If that sounds crazy, read James Nestor's book. I avoid commercial sleep aids and dislike melatonin. My latest discovery is a Cannabis CBN (similar to CBD) tincture.

Intermittent and Prolonged Fasting - Over time, you are less and less able to reduce fat through exercise or calorie-restricted intake. Intermittent fasting works and prolonged provides significant health benefits, including autophagy and Human Growth Hormone (HGH) production. I typically do not eat before 1 pm or after 7 pm and regularly fast for 24 or 36 hours. I do a five-day water-only fast two to three times per year. Jason Fung's book is the definitive guide.

Testosterone Replacement Therapy - Men lose testosterone over time, significantly impacting their quality of life. Improved sleep, libido, ability to metabolize fat, and even heart health are all benefits. I have been on BioTE TRT for eight years. 

Cholesterol - My cholesterol has been on the high side since I have been tracking this. Most physicians jump to prescribing statins to lower cholesterol. I am not against pharmaceuticals, but I avoid them whenever possible. I successfully use Niacin supplementation, diet, and exercise to keep mine in a good place.

Food - Buy the best quality food you can. I order meat from Butcher Box and Fish from Wild Alaskan Salmon Company. Find a local prepared meals company (NOT fucking Hello Fresh). Kachava is THE best meal replacement shake) and Athletic Greens is one of my favorite life hacks.

Supplements - Supplements have significantly and positively impacted my quality of life. I take a high-quality multivitamin, Glucosamine and Turmeric (for joint health), Biotin (for hair & skin), and Vitamin D (high correlation with resistance to cold & flu).

Prostrate Exam, Colonoscopy & Low-Dose CT Heart Scan - These are three things all men must do if they don’t want to die young for a dumb reason.

Caffeine - Everything I have read affirms up to 400 mg of caffeine (about four cups of coffee or two energy drinks) does little to no harm. I drink three cups of the best coffee I can find daily and only consume energy drinks on long drives.

Alcohol Consumption - I stopped drinking four months ago. I miss Manhattans and red wine, but I’ve never been healthier or slept better (and my skin looks fantastic).

Recreational Drugs - I’ve done more than my share, so no judgment here. Occasional THC is my only indulgence these days. When I used to partake, I bought testing kits & tested everything. Testing is non-negotiable in 2023 when 97% of street drugs contain Fentanyl.

Exercise & Balance - Physical health significantly contributes to longevity and quality of life. Staying in moderate shape is a hell of a lot easier than getting back into shape. I do cardio (Peloton for the win!) three times a week and lift weights twice weekly. Multiple studies show the most likely thing to send life downhill is a fall, so I practice standing on each leg with my eyes closed daily.

Breath Work - I started Wim Hoff breathing in 2020. Nothing fancy. Three rounds each day, and I rarely get sick.

Meditation - I have practiced meditation daily and used the Headspace app in the past. Extended meditation is life-changing. Get a copy of The Mind Illuminated if you want to go down the rabbit.

Hair & Skin - Hair is genetic, so there's not much we can do besides transplants. I am blessed with the same hairline as my grandmother when she died at 90. Our skin, however, benefits (and degrades) significantly depending on how you take care of it. Do you want to look 70 when you are 50? I use products from Sanitas and Shesheido eye cream.