Embracing 65 ...
Redefining Age Through Simple, Intentional Living
In This Post:
A message on healthy aging and why simplicity is strength
My Pillars For Health & Longevity
Value Awareness
This Christmas Day was special for me—I turned 65. As I reflect on this milestone, I feel nothing but gratitude for the life I’ve cultivated. At 65, I feel strong, energized, and deeply connected to life—mentally, physically, and spiritually. What’s my secret? It’s not fancy gyms or expensive gadgets. It’s a daily practice rooted in simplicity: controlled breathing, aligning with circadian rhythms, light exercise, cold therapy and yoga. These foundational practices have not only kept me at a healthy 5’9” and 155 pounds but also challenged the concept of chronological age versus biological age.
The Journey to 65: Challenging Chronological Age
In a society that often equates aging with decline, I’ve chosen to take a different path—one that prioritizes health, vitality, and curiosity over any number. Turning 65 doesn’t feel like an end; it feels like a new chapter. With no health issues beyond some orthopedic aches and pains from overtraining and competing as a young athlete, my life is a testament to the power of consistent, intentional practices. And now, with the support of peptides, even my orthopedic conditions showcase the remarkable resilience of the human body when given what it truly needs. What I’ve learned along the way is that health doesn’t have to be complicated. By focusing on a few core pillars, you can redefine your relationship with age and embrace every year with vitality and joy.
My Core Pillars of Simple Health
Controlled Breathing
For over 30 years, breathwork—or pranayama—has been the cornerstone of my life. The breath has evolved from a simple tool to a complete guide, leading me toward balance, resilience, and peak performance in every area of life. Whether I’m navigating stressful moments, enhancing physical endurance, or seeking spiritual clarity, my breath is always my anchor. Through this deep and intentional practice, I’ve learned to trust the wisdom of my body and mind, finding calm in chaos and strength in simplicity.
Circadian Biology
Living in alignment with natural light cycles is vital for optimal health. Our bodies are designed to sync with the sun, and honoring this rhythm can dramatically enhance our well-being. I’ve been a big fan of Dr. Jack Kruse and love his perspective that 80% of our health occurs in the first 30 minutes of sunlight. Following this principle, I make it a point to spend time outdoors in the morning, soaking in natural light to reset my internal clock. Additionally, I minimize the blue light effects of technology, which has had a strong positive impact on my nervous system and overall sense of balance.
Quick Tip: Spend 10-15 minutes outside every morning without sunglasses, even in colder weather (exposure as much skin as you can handle), and avoid screens an hour before bed.
Light Dumbbell Weights
Strength training doesn’t have to be intense. Using light weights a few times a week maintains muscle mass, bone density, and functional strength. I incorporate breathing techniques and sequences into my weight training, enhancing the intensity without increasing the risk of injury. By aligning my breath with each movement, I not only build strength but also maintain focus and control, ensuring every repetition contributes to my overall health and vitality.
Quick Routine: Perform 10-15 reps of bicep curls, shoulder presses, and tricep extensions with 5-10 lb dumbbells with various breathing exercises.
Cold Therapy
Cold exposure has become an integral part of my daily routine. Each morning, I immerse myself in a cold tank for 3 to 5 minutes, allowing the shock of the cold to awaken my senses and invigorate my body.
Beyond this, my wife and I often hike at first light with minimal clothing, exposing ourselves to cold temperatures for 60 to 90 minutes. This routine includes cold therapy, exercise and the benefits of 1st sunlight so we love our winter morning hikes creating a powerful start to the day.
Yoga and Meditation
Yoga combines movement with breath, while meditation fosters mental clarity and spiritual grounding. Together, they create harmony within and have been critical to my longevity. Over the years, I’ve gravitated toward postures that involve cross-patterning and twisting movements, as they have a profound impact on both the brain and body. These sequences stimulate neural pathways, enhance coordination, and improve spinal mobility, making them essential for maintaining overall vitality.
The beauty of yoga lies in its ability to meet you where you are, offering both challenge and restoration. For me, it’s a practice that bridges the physical and the spiritual, keeping me grounded, flexible, and resilient as I navigate life.
Value Awareness: Holiness . . . My Body My Temple
For much of my youth, I didn’t treat my body as the sacred vessel it is. As a young adult, I pushed my physical form to the brink, often abusing it through overtraining and a lack of understanding about the impact of food and alcohol. But 30 years ago, something shifted. I began to seek a relationship with myself differently. It wasn’t always a perfect journey but now there is no greater value to me than treating my body as a sacred vessel; caring for it with the same respect and intention one would give to a religious sanctuary.
This perspective isn’t about perfection; it’s about creating a harmonious environment where the physical, mental, and spiritual can thrive together. When we honor our bodies, we honor the life we’ve been given, and that awareness becomes the foundation for lasting vitality.
Key aspects of this value include:
Healthy lifestyle: Eating nutritious foods, exercising regularly, and getting adequate rest.
Mindful choices: Avoiding harmful substances and behaviors that could damage the body.
Self-discipline: Maintaining a commitment to taking care of your body, even when it's challenging.
Gratitude: Recognizing your body as a gift and appreciating its capabilities.
Why Less Is More
In a world obsessed with doing more, my routine proves that less is often more. You don’t need a packed schedule or the latest fitness trends to achieve vibrant health. By focusing on consistency and quality, you create a sustainable path that doesn’t overwhelm. This minimalist approach has allowed me to focus on what truly matters—presence, connection, and the joy of living.
A Real-World Invitation
As you read this, I invite you to reflect on your own routines and priorities. How are you nurturing your body, mind, and spirit? What small steps can you take to align with a healthier, more intentional way of living? Perhaps it’s committing to 5 minutes of breathing each morning or stepping outside to feel the sun on your face. Whatever it is, remember that health is a journey, not a destination.
Takeaway: Aging with Joy and Intention
You don’t need a lot of time, money, or resources to live a healthy, joyful life. Just a half-hour a day of intentional breathing, natural alignment, light exercise, and mindfulness can transform your body and spirit. Turning 65 has reminded me that age is just a number; it’s how we live, love, and care for ourselves that truly counts. Here’s to embracing every day—and every year—with strength, energy, and gratitude.
Go BE Great!
...the Word of God daily 🙏