Why most men age like milk (and how to age like wine)
These are the habits I’d teach my 20 year old self to live past 100
Morning amigos,
Has anyone gone through a midlife crisis?
I think I might be experiencing one myself. I heard a podcast the other day that said something like, “In 100 years, hardly anyone will know you ever existed.”
My anxiety went through the roof, it was quite a controversial episode.
I realized that, as long as I’m happy, I want to be here for as long as possible.
Therefore, I need to start working on that starting yesterday.
Peter Attia calls it the Centenarian Decathlon, a set of physical tasks you want to do in your 90s.
Climb stairs. Lift groceries. Carry grandkids. Get off the floor without help.
None of these happen by accident. They’re the result of compound habits started now.
Here are mine. Use them to write your future.
1. Zone 2 Cardio
Zone 2 is the “fat-burning engine” of your body. It trains your cells to use oxygen efficiently, keeping your heart, brain, and metabolism resilient.
Aim: 3–5 hours/week
Examples: Incline walking, cycling, rowing at conversational pace
Target: 60–70% of your max Heart Rate
🔑 AHA SWITCH:
Already walking? Just track your heart rate. If you can hold a convo but feel challenged, you’re there.
2. Resistance Training — Your 401(k)
Strength training is the best tool we have to prevent frailty, loss of independence, and insulin resistance.
2–3x/week: Full-body or upper/lower splits
Prioritize: Legs, grip, core
Focus: Progressive overload (5% stronger every week)
🔑 AHA SWITCH:
Already doing some weights? Shift your goal to "muscle preservation at 90" instead of just aesthetics.
3. Balance
Falls kill more people over 65 than most diseases. And balance isn't something you "try" at 70. You build it in your 40s.
Daily: Single leg stands while brushing teeth
2–3x/week: Carries, hops, lateral bounds
Bonus: Eyes-closed drills
🔑 AHA SWITCH:
You don’t need a gym, just stand on one foot while waiting for coffee. Over time, this stacks into fall proof reflexes.
4. Blood Sugar
Unstable blood sugar wrecks energy, focus, and sleep even in people who “look” healthy.
Protein/fat before carbs
Walk 10–15 min after eating
Optional: Use a CGM 2x/year for personalized feedback
🔑 AHA SWITCH:
Instead of dessert after dinner, try a 15-min walk then have it. You’ll feel better, sleep better, and metabolize better all with zero willpower needed.
Health Scorecard (Free)
Find your biggest health blind spots in 5 minutes.
What you’ll get
1-page Health-Scorecard – see your current score at a glance
10 High-ROI Habits – the 20 % of actions that drive 80 % of results
ROI Road-Map – shows how many points each habit can add and the realistic time to win (14-30 days)
Clear “Next-Up” priorities so you know exactly what to work on first
5. Sleep ROI
The ROI of sleep dwarfs any supplement. It resets hormones, lowers inflammation, and sharpens your brain.
7.5–9 hrs/night
Consistent wake/sleep time
Red light or candlelight 90 min before bed
🔑 AHA SWITCH:
Start with a $15 red light bulb in your bedroom. Instant circadian shift.
6. Protein Timing
Hitting your protein goal? Great. But when you eat it matters more than you think for muscle synthesis and metabolic health.
Goal: 1g/lb body weight
Per meal: 30–40g, spaced 3-4 hours apart
Best sources: Eggs, beef, whey, fish, Greek yogurt
🔑 AHA SWITCH:
Swap your toast and jam breakfast for a high protein shake and eggs. That one change will transform your energy, focus, and hunger for the rest of the day.
7. VO₂ Max
VO₂ max is the best biomarker of cardiovascular fitness and a shocking predictor of mortality.
1–2x/week: HIIT intervals (like the 4x4 protocol: 4 minutes fast, 3 minutes rest, repeat 4x)
Stack with Zone 2 for baseline endurance
Progressively push pace and recovery
🔑 AHA SWITCH:
Already lifting weights? Add a single interval day per week: 4 minutes fast, 3 minutes rest, repeat 4x. It’s 28 minutes that rewind your cardiovascular age.
8. Range of Motion
Mobility work is how you avoid becoming the stiff version of yourself.
Daily: World’s Greatest Stretch, squat holds, cat-cow
Recovery: Sauna, cold showers
Frequency > duration
🔑 AHA SWITCH:
Pair 5 minutes of mobility with your morning coffee or right before bed. Stack it with something you already do (that’s how it sticks).
9. Nervous System
Attia talks often about “allostatic load”—the wear and tear from chronic stress.
Daily: Breathwork (4-7-8), journaling, nature walks
Weekly: Deep work without stimulation
Social connection as medicine
🔑 AHA SWITCH:
Start with 1 minute of box breathing before your first meeting. That’s it. Then stack it into a habit loop.
10. Bloodwork
Most people wait for symptoms. High performers get ahead of them.
Every 6–12 months:
ApoB, hs-CRP, fasting insulin, testosterone, CBC
DEXA scan (bone + lean mass)
VO₂ max test once/year
🔑 AHA SWITCH:
Start with one test: fasting insulin. It’s cheap, powerful, and tells you more about your metabolic health than your scale ever could.
Closing Thought: “Choose the hard now or the hard later”
Getting lean, strong, and sharp isn’t about perfection—it’s about leverage.
Each habit here is a hinge. A small shift now… that opens massive doors later.
And when your friends are slowing down at 60, you’ll still be climbing mountains—literally or metaphorically.
The only question is: What will your 80-year-old self thank you for starting today?
Hasta la vista amigos,
- LL
Health Scorecard (Free)
Find your biggest health blind spots in 5 minutes.
What you’ll get
1-page Health-Scorecard – see your current score at a glance
10 High-ROI Habits – the 20 % of actions that drive 80 % of results
ROI Road-Map – shows how many points each habit can add and the realistic time to win (14-30 days)
Clear “Next-Up” priorities so you know exactly what to work on first