A man’s lifespan is often dictated by family history. In my case, it meant facing the odds stacked against me: my father died of heart disease at 47, my paternal grandfather succumbed to cancer at 44, and my maternal grandfather lost his battle with the same illness at 49. This year, I surpassed all of them—not through luck, but through deliberate action.
This isn’t about vanity; it’s about rewriting a genetic narrative. The numbers speak for themselves: my VO2 max increased from 45 to 52 in just over a year. Resting heart rate dropped from 47 to an average of 40, with lows of 35. Heart rate variability (HRV) climbed from 82 to 124, peaking at 178. Body fat is under 10 percent. And it’s all achieved without testosterone or GLP-1 drugs – just lifestyle changes.
The Why Behind the Metrics
I’m a full-time CEO, a husband, and a father of two athletic daughters, ages 8 and 6. My goal isn’t just longevity for longevity’s sake. It’s about being present, capable, and strong enough to keep up with my children. I want to sprint alongside them, not watch from the sidelines. I want to be the dad who still dominates in the gym, not the one who looks or feels old. That’s the driving force behind every decision I make.
The Core Principles: Cardio, Strength, and Nutrition
The foundation of my transformation is rowing. Not brutal, all-or-nothing workouts, but strategic sessions—25+ minutes in high-intensity zones (4-5), and 6+ hours in lower zones (1-3) through daily walking (12,000 steps). I adjust based on sleep and recovery scores: easy rowing when tired, pushing harder when rested.
Strength training follows the same principle: two to three sessions per week, 45-55 minutes each. Minimal free weights (to protect joints), short rests (30-45 seconds), and efficient movements. Muscle mass and strength have never been higher.
Nutrition is personalized, not dogmatic. Boston Heart Labs testing revealed I’m an “ultra-absorber” of plant sterols, meaning “healthy fats” like avocados and nuts actually spike my lipids. Bison and fish, however, thrive in my system. An early experiment in 2024 eliminated coconut milk and high-fat dairy, dropping ApoB from 110 to 71 in eight weeks while HRV jumped from 68 to 115. My diet now centers on salmon, sardines, tuna, bison, lean chicken, and sourdough. Every meal delivers 30 grams of protein and at least 2.5 grams of leucine.
Sleep, Recovery, and Consistency
My mornings start with five cups of clean coffee, followed by a smoothie with grass-fed whey protein isolate, organic fiber, collagen, A2 low-fat milk, avocado, sprouts, and berries. Post-workout, I use electrolytes and creatine. Dinner is at least three hours before bed; alcohol is rare. These changes alone improved HRV and resting heart rate more than anything else.
Sleep is a priority: Eight Sleep cooling mattress, sleep support supplements, magnesium, and no email after 9 p.m. Cold plunges (2-3 times per week, 3-4 minutes at 49 degrees) are non-negotiable.
Longevity isn’t about extending life at all costs; it’s about maximizing quality of life. It’s about being there—fully present—for family, work, and the things that matter most.
This isn’t about chasing immortality. It’s about being able to dunk with my daughters, dominate in the gym, and be the strong, capable dad they deserve. It doesn’t require a million-dollar budget or perfect discipline. It just demands consistency, curiosity, and a “why” that burns bright enough to keep you going.
