Longevity, Fatherhood, and Staying Sharp

Why I Train, Supplement, and Stay Curious

When my son Ford was born, my priorities snapped into focus. It’s not that I haven’t been committed to fitness and nutrition for years, but now I have an entirely new why. It’s no longer about vanity; it’s about being well for him, for as long as I can. I don’t just want to be around for his milestones, I want to show up for them. Not from the sidelines, but in the action: throwing the football, climbing mountains, maybe even outrunning him (for now). That mindset sparked my journey into longevity—where science meets discipline to keep the mind sharp, the body strong, and the heart steady.

Longevity Focus

Longevity isn’t about living forever. It’s about maximizing the quality of every year you do live. For me, that means staying mentally sharp and doing everything I can to keep TBI and CTE at bay. It means preserving muscle and staying nimble, or rather, becoming nimble. I’ve been saying I need to start yoga for years. That time is now. And as I’ve shared before, protecting my heart and metabolic health is not optional.

It’s also about leading by example. Making it easier for Jenelle to make the choices and live the lifestyle that matters to her. And, of course, for Ford. I want him to know what it means to be healthy and strong—and why it matters. I believe those foundations will shape a richer, fuller life for him.

In short, it’s not vanity. It’s stewardship. This body is the vessel for everything I care about.

How I train.

I train six days a week with a focus on staying lean, mobile, and strong. Do I need to train that often? Probably not. But I enjoy it. Since Ford’s arrival, it looks a little different, some nights I don’t get to the gym or out for a run until after 9PM. Still, I always make the time. Sundays are sacred: a true rest day dedicated to whatever my family wants to do and eat. No tracking. No agenda. Just presence.

Weekly Breakdown:

• Monday – Push (Chest/Shoulders/Triceps): Heavy compound lifts + functional movements

• Tuesday – Pull (Back/Biceps): Posture work and scapular control

• Wednesday – Run: Mobility + 3–5 miles

• Thursday – Legs/Core: Squats, lunges, sled pushes

• Friday – Full Body or Conditioning: Circuits, kettlebells, HIIT

• Saturday – Long Run: Mobility + 5–7 miles

Each gym session starts with a 3–5 minute cold plunge (depending on tub temp), and ends with 20 minutes in the sauna. Science says both promote recovery—but honestly, I just enjoy how hard each one is in its own way. It’s good to do hard things

My Supplement Stack

I’ve fallen deep down the Gary Brecka rabbit hole when it comes to biohacking and supplementation. Supplements aren’t a replacement for good sleep, whole food, or movement, but they are powerful. I’ve built my stack around clean energy, cognitive sharpness, cardiovascular protection, and cellular repair..

Daily Core

• Thorne Creatine
  💥 Supports muscular strength, cognitive performance, and cellular energy. It’s a daily staple to maintain lean muscle and keep the brain firing.

• Thorne Basic Nutrients 2/Day
  ⚙️ A high-quality multivitamin that covers essential micronutrients without megadosing. I take it to shore up gaps and support consistent baseline health.

• Seed DS-01 Daily Synbiotic
  🌱 A robust probiotic + prebiotic for gut health, digestion, and immune function. It’s been a game-changer for consistency and overall feeling of “well.”

• Nordic Naturals Ultimate Omega
  🧠 High-quality fish oil to support brain, eye, and heart health—especially important with a history of TBI and a lifestyle that demands mental clarity.

• Live Conscious K2 + D3
  ☀️ Supports calcium regulation, cardiovascular health, and immune resilience—especially during long winters or stressful periods.

Longevity & Cognitive Support

• Life Extension Senolytic Activator
  🔄 Designed to support cellular senescence and promote the body’s natural cleanup processes—think long-term cellular maintenance.

• TRU NIAGEN (Niagen / NR)
  🔋 NAD+ precursor that supports mitochondrial function, energy production, and aging resilience.

• Primeadine (Spermidine)
  ♻️ Promotes autophagy and healthy aging at the cellular level. One of the most promising compounds in the longevity space.

• Apigenin (Donotage.org)
  🌙 Known for its cortisol-reducing and sleep-enhancing properties. I take it at night to wind down and support recovery.

• BioAstin Astaxanthin
  🛡️ A potent antioxidant for joint, skin, and eye health. Helps buffer oxidative stress, especially from training and stress.

• Nootropics Depot KSM-66 (Ashwagandha)
  📉 Supports cortisol regulation, stress response, and mental resilience. Helps me stay calm under pressure and sleep more soundly.

• BiOptimizers Magnesium Breakthrough
  🧘🏼‍♂️ High-absorption magnesium blend for recovery, sleep, and muscle function. I rotate it into my evening routine as needed.

Monthly:

• Life Extension NAD+ Cell Regenerator (NR) + Senolytic Activator
  🔄 These rotate monthly or bi-monthly to support mitochondrial renewal and senescent cell clearance. I use these in cycles based on how I’m feeling or training volume.

This stack isn’t something you should copy. It’s the product of extensive research and fine-tuned to my lifestyle, goals, and genetic profile. While I don’t recommend copying my homework, I do recommend getting your baseline. Start with the TrueAge and TrueHealth tests from TruDiagnostic, and build a training and supplementation model tailored to you.

Intermittent Fasting.

In addition to training and supplements, I follow an intermittent fasting protocol most days—typically a 16:8 window. It helps me manage energy, reduce inflammation, and keep my metabolism sharp. More importantly, it gives my body the chance to repair itself, especially when paired with some of the compounds in my stack like spermidine and apigenin.

Fasting isn’t for everyone, and it took me time to dial in what worked. Actually—that’s a lie. I picked the hardest IF split because I’m crazy and like hard things. That aside, IF is a simple, powerful rhythm that aligns with the bigger goal: Ford.

Why It Matters

I’ve seen firsthand what happens when we let life run us. The pace of leadership, fatherhood, and the deep desire to be as strong as I can, for Ford, for as long as I can, demands that I train for it. Every rep in the gym, every capsule I take, every meal I prep is a vote for the man I want to be decades from now.

It used to be about vanity. Not anymore. Today, it’s about resilience, clarity, and presence.

If you’re looking to take control of your health and performance, my advice is this: start small. Get curious. And build systems your future self will thank you for.

Here’s to living long, and living well.