As a 44-year-old dad, husband, and business owner my days are full, my priorities are many, and my time is limited. Like a lot of people in this season of life, I’m not chasing six-pack abs or trying to beat my 20-year-old self in a workout. I’m training to adventure with Cynthia and our kids, run trails, and have the energy to run a business without burning out.
That’s where the difference between lifespan and healthspan really matters.
Lifespan is how long you live.
Healthspan is how long you live well — strong, capable, independent, and doing the things you love.
And for me, that second part is the one that matters most. I see no point in living to 100 if the last 30 years are spent on the sidelines.
Q: What sparked this focus on longevity?
Last year, during a quarterly mentorship meet-up, I calculated my life expectancy using data points like VO₂ max, strength metrics (1-rep max for squat, press, and deadlift), and a health questionnaire similar to what you’d answer at your doctor’s office.
According to the numbers, I’m projected to live until I’m 100, barring trauma or disease.
That means I have 56 more years of Christmases, Thanksgivings (best holiday, hands down), Halloweens, and birthdays with my wife and kids. I’ve lived almost half of what I get to experience and my goal is to make the rest even better.
Q: What’s your plan to make those years count?
I’ve built my lifestyle around four simple, sustainable habits:
- Eat 80% unprocessed foods. Whole, real food most of the time.
- Strength train and do CrossFit weekly. Building muscle is non-negotiable for aging well.
- Trail and road run 2–3 days per week. Running clears my head and keeps my aerobic base strong.
- Ruck more days than not. Both for thinking and connection.
And doing all of these with some really cool people.
Q: Why the “hybrid” approach, lifting and endurance?
When I was training purely for endurance, running 40–60 miles a week, my body felt soft, depleted, and constantly sore.
When I only strength trained, I felt strong but heavy on my feet and I missed the clarity running brings.
For the last 2½ years, I’ve trained as a hybrid athlete ( yes, I can throw a football, play hockey and shoot baskets too) averaging 20–30 miles of running, a few of miles of rucking, and 3–4 days of strength training or CrossFit each week.
The result? More energy, fewer injuries, better sleep, and the ability to crush a trail run or a heavy barbell session without wrecking my system. It’s the best I’ve ever felt.
Q: So, is this why your life expectancy looks so high?
Maybe not directly, but it’s definitely connected.
The combination of consistent strength work, cardiovascular conditioning, and recovery has created a great mixture of getting stronger, staying aerobically fit and feeling great. This combo also me to train hard enough to make progress without burning out my nervous or musculoskeletal systems.
The secret is……. Non-negotiable habits, consistently. If I say I’m gong to show up for a workout, I do. If I say I’m going to run and its raining, I get wet. If I tell a friend I’m going to show up, I do.
Q: What’s the takeaway for someone starting later in life?
Start now. Start small. Start where you are.
Longevity isn’t about perfection; it’s about consistency with purpose strength, movement, recovery, and connection.
You don’t need to train for a century, just today.
Do it again tomorrow.
And before you know it, you’re building a body that’s capable for life.