Your 30s don’t have to be the beginning of the end. For me, they’ve been a wake-up call. I started these habits in my mid-20s, but they’ve become non-negotiable now. I don’t recover like I did at 23, but my body feels and performs better than it did at 23.
1. Start Your Day With Real Food
Every morning begins with a base of fruits, veggies, and protein. My go-to? A no-sugar-added smoothie. If I’m traveling, I adapt—local produce, market finds, or even blender-free basics. Rule one: fuel your body, early and clean.
2. Cut the Extras
If I drink coffee, it’s black. No sugar, no milk. I limit alcohol or skip it entirely. The less sugar and processed stuff I take in, the better I feel and perform. Simplicity wins.
3. Eat Intentionally
An apple a day? I live by it. Between that and limiting gluten—especially in the U.S.—my digestion and energy stay solid. Add in probiotics like kombucha or fermented foods, and your gut will thank you.
4. Work Out Wherever You Are
Hotel gyms, day passes, short-term memberships—I use what’s around. No perfect setup needed. Just keep your body moving.
5. No Gym? No Excuse
I’ve done full workouts with just my body weight. Calisthenics, rehab/PT exercises—they all count. Especially on the road, consistency is more important than variety.
6. Leg Day Is a Lifestyle
Deadlifts, squats, lunges—leg day hits more than your lower body. It spikes your heart rate, boosts hormones, and keeps your entire system engaged. Don’t skip it.
7. Play a Sport Again
Basketball, soccer, tennis—whatever gets you sweating and competing. Sports keep cardio fun and give you something to train for. Just respect your limits—don’t come back too hot and get hurt.
8. Recovery Is Non-Negotiable
Massage, yoga, heat and cold therapy. If you’re pushing your body, you need to take care of it. Recovery isn’t luxury—it’s maintenance.
9. Get Your Annual Physical
Most men skip this. Don’t. You can’t see everything in the mirror. Bloodwork tells the truth. Schedule it yearly, no matter how good you think you feel.
10. Stay Consistent, Not Perfect
Not every day is flawless. But the goal is always progress, not perfection. Find your rhythm and stick to it—even when life (or travel) gets in the way.