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A birthday can sneak up on you and suddenly you’re asking a blunt question: what am I actually doing for my health, and am I focused on the right things? As I near 70, I share the health plan I actually follow, not as a template for you to copy, but as a clear way to think about your own evidence-based health plan for longevity, energy, and a life you still want to live.

I organize my choices into three practical buckets. First: what I can influence directly, without needing anyone else or a prescription. That includes aerobic exercise (the easiest “yes” because I love endurance work), sleep (the hardest “yes” because it requires protecting bedtime), alcohol (a real tradeoff because it impacts sleep and raises concerns around dementia risk), and simple nutrition habits like maintaining a healthy weight and getting enough protein without obsessing over the perfect diet. I also talk about injury prevention as we age, because staying consistent beats proving you can suffer, plus the value of N-of-1 experiments like testing magnesium for muscle cramps.

Second: where I need support from others. Knowing the evidence doesn’t guarantee I do the work, and strength training is my best example. I explain why accountability and a trainer can be the bridge between knowing and doing, and I share how getting real help for emotional health, including EMDR, can succeed when decades of solo effort don’t.

Third: where medication is the right evidence-based tool. I push back hard on the wellness narrative that needing prescriptions means you failed, and I walk through how I think about blood pressure, cholesterol, blood sugar, and long-term mental health treatment.

If this helps you rethink your own plan, subscribe, share the episode with a friend, and leave a review on Apple Podcasts or Spotify. What’s one part of your health plan you can do today, and what’s one part you need help with?

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