In this episode, Rob and Brent ask a simple but uncomfortable question: what would your future self want you to change today? Looking back 20 years—and ahead 20 more—they break down the “Big Three” that quietly shape healthspan: exercise, diet, and sleep, and why treating them as separate is the biggest mistake most people make. This isn’t about perfection or biohacking. It’s about the small, repeatable habits that compound into either freedom—or limitation—later in life. If you want to keep doing the things you love not just longer, but better, this conversation is a reminder that health isn’t a side project—it’s the foundation.

Links, resources, books mentioned:

• Visit Episode Website
• Join the Midlife Circus Community on Substack
• Follow us: Instagram, LinkedIn, Facebook, YouTube
• Why We Sleep - Dr. Matthew Walker
• Eat Right Now - Referenced as a tool focused on the psychology and habits of eating.
• ProLon - Referenced in the context of a planned 5-day fasting reset.
• Oura Ring - Mentioned as a long-term sleep tracking tool used to improve sleep quality.

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Topics we are covering in this episode:

• Health isn’t three separate goals—it’s one system. Exercise, diet, and sleep rise and fall together. Ignoring one eventually undermines the others.
• Your future self is already paying the bill. The question isn’t if today’s choices matter—it’s what you’re willing to trade now for 10 good years later.
• Diet debates miss the point. The “best” diet is the one you can sustain—and that actually makes you feel better, not just morally right.
• Alcohol doesn’t just cost you the night—it borrows from tomorrow. Poor sleep quietly compounds into worse workouts, worse food choices, and lower energy.
• Sleep is the multiplier. When sleep improves, everything else gets easier—from discipline to decision-making.