I Turned 50 Today
Eighteen months ago, I realized that milestone was approaching—and decided to meet it head on. My goal: shift my focus from performance to longevity. If my son waits as long as I did to have kids, I’ll be a 90-year-old grandad. That thought alone gave me a pretty strong why.
Speaking of why, my purpose (which is more than why) is:
To create opportunities that inspire people to go forward as the ultimate version of themselves.
If I’m to do that at work as a leadership coach, in the community as a youth coach, and at home as a father and husband, I have to live it to give it.
I’ve always stayed fit, eaten reasonably well, and slept okay. Much of that was shaped by years playing competitive rugby. For a while after that chapter ended, I found myself chasing the shadow of my former self—trying to perform, just less effectively. Then, after kids, my routines took a hit, and my priorities shifted. It’s hard to reshape your identity, but that’s what I’ve done, and my purpose has been an incredible bridge for that.
So in October 2023, I got curious—and honest—about my starting point for my physical wellness. I’m a big believer that sustainable change starts with our current reality—an accurate picture of where we are today. Anything less is just wishful thinking. As I say, it’s like trying to build a house on a sponge.
I gathered the data:
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Oura Ring for sleep and recovery
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InBody scans for body composition
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Full blood work and genetic testing
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Garmin for workout tracking
From there, I committed to layering in one new health or wellbeing practice per week. I didn’t hit 75 (as that math would suggest), but I did integrate 25—and shared the journey on LinkedIn for those first 25 weeks, mostly to keep myself accountable.
The Results
Compliance: 56% across all 25 practices. Far from perfect, but the goal wasn’t perfection—it was experimentation: try, test, keep what works.
Goals Hit:
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Body Fat: From 15.2% to 11.6% (target 12%)
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Weight: Maintained at 188 lbs (on target)
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Muscle Mass: Increased from 93.9 to 96.3 lbs (on target)
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VO2 Max: 57.3 (nicely above target of 50)
I’m particularly pleased with the VO2 Max score, as research suggests this is the strongest correlate to longevity. It dipped after a bout of pneumonia in mid-February, but I got it back—and I’m sure it’s part of why I recovered so quickly.
Essentially, VO2 Max assesses cardiovascular health and endurance based on how effectively your body processes oxygen into energy. Mine was historically at an elite level, and while I knew I wouldn’t hit my scores from 20 years ago, I wanted to remain in the top percentile for my age group. Mission accomplished—and ongoing.
Goal Missed:
Fitness Age. I had hoped to hit 40 at 50 (perhaps influenced by a Tony Robbins speech!), but landed at 44. That’s only a year younger than when I started—but it feels like a 2.5-year gain. I’ll take it.
15 Practices That Stuck
Nourish
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No food after 8 p.m. → better sleep, fewer empty calories
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Skipping lunch 2–3x/week → lighter and more energetic
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Reduced alcohol and caffeine → fewer toxins, improved rest
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Green juice and vitamins → 60% consistent, still impactful
Rest, Recovery, Reflection (RRR)
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Regular LinkedIn writing → clarity and creativity
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One-mile lunchtime walks → low effort, high reward
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Podcasts and intentional commutes → mental space
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Bed by 9:30 p.m. → huge sleep improvement
Move (Longevity Mix)
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Strength: twice a week (hypertrophy focus)
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Zone 2 cardio: twice a week
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Intense sessions: twice a week (HIIT, intervals, tempo work)
Tracking
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Sleep, daily readiness and resilience (Oura)
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Training and output tracking (Garmin)
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Body composition (quarterly InBody scans)
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VO2 Max (formal testing)
10 Misses (Work in Progress)
Nourish
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Still shy on protein and macro targets
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Cut back sugar, but Mini Eggs season wins sometimes
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Food logging didn’t stick—too high effort, low ROI
RRR
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Morning “me” time (with kids up at 5:30 a.m.!)
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“Best Block Mondays”—need more protection
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Reading and reflection time—missing mental fuel
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Meditation/NSDR still not a routine
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Cold showers—great in theory, tough in winter. Sauna and plunge may help
Move
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Weekly “play” like touch rugby or pickleball
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Training partner for accountability and connection
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Consistent mobility before/after every session
What’s Next?
I’m focused on keeping the 15 core habits alive—and continuing to test a few that fell off:
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Morning “me” time (ideally with reading) → helps energy and clarity
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Play once a week (social + fun + movement) → human connection + fun exercise
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Healthy competition → one intense workout a week helps keep me sharp
Don’t forget to take care of yourself. We all know it—we just don’t always do it. Prioritize it. Live it to give it. That’s life, health, and happiness—the full monty.
Bring on the second half. Optimistic, but hey—why not?