Most People Age Too Fast. Here's How I Reversed It.

G'day mate,

Writing to you from the Swiss Alps — specifically the legendary town of St. Moritz. As I type this, I’m overlooking the iconic running track used by countless Olympians… and by me this morning. Now, I’m not quite competing with those athletes just yet — but last week, I did uncover something I would put up against them: my WHOOP (biological) age came back as 20.1 — that’s 15.8 years younger than my actual age. Want to know the habits that have me 15 years younger? Read on…

In this weeks Newsletter (4 min read)

💪The not-so-secret recovery hack that makes all the difference

🔥How to use nutrition for recovery

💸When less is more with training: intentional recovery

If your mate wants a younger biological age, share this link with them. Make sure they subscribe to earn a prize!

1. Sleep: The Unsexy Secret Weapon

Full transparency — what I’m about to tell you isn’t going to blow your mind. There’s no magic biohack here. But I want to highlight the efficiency of these habits — not just their novelty. Sleep is something I used to pay zero attention to. Late nights, last-minute events, the classic NYC lifestyle — I lived it. But if you’ve been reading this newsletter for the past six months, you’ve probably noticed the shift: I’ve been doubling down on sleep.

And the biggest change hasn’t been what I do right before bed — it’s how early I start thinking about bedtime. I now shape my evenings in advance to support recovery. I say no to late dinners, consider how events impact my next day, and protect my sleep window like it’s a training session. NYC doesn’t exactly reward early nights — but I’ve learned to create the boundary. According to my WHOOP data, my restorative sleep is way up — even on nights when total hours are limited. That means deeper recovery in less time, and more consistent energy across long training blocks.

2. I Eat Like Recovery Depends on It (Because It Does)

It would be rude not to include the thing I’m known for — food. But if anything, this part solidifies my credibility when it comes to nutrition. For me, eating well isn’t about perfection. It’s about performance — and by that I don’t just mean athletic performance. I mean energy, focus, mood, and recovery. What my body needs, not just what the athlete in me craves.

Planning helps, but the real game changer has been building a rhythm around eating with intention, especially post-workout. I always have something dialed — whether it’s a smoothie, a power bowl, or a simple protein-carb-fat combo that supports recovery. Casey Neistat talks about always thinking about the next shot when he’s setting up a film — I approach my day the same way, but with food. I'm constantly considering: what am I eating next, and how will it serve me?

And here's the thing: the more nutrition guidance I give to athletes and everyday legends, the more I notice this common thread — most people make food decisions impulsively, not intentionally.

Think about it: do you know what your next lunch is? I do. And I’m in a city I barely know (which, by the way, is absolutely epic).

3. Train With Intensity, Recover With Intention

My training block right now is geared toward Berlin Marathon, but whether I’m chasing speed or strength, I’ve learned not to out-train poor recovery.

I used to think more was better. But I’ve learned: the real wins come when you know how to pull back. That’s where the magic happens.

Here’s the breakdown:

• Interval runs + gym 3–4 days/week.

• Zone 2 cardio (long walks, light runs) to build the aerobic base and stay metabolically young.

• Mobility sessions + sauna for joint longevity and nervous system reset.

The goal isn’t just to train hard — it’s to train in a way that lets you keep showing up. I’m not trying to feel wrecked after every session. I want to feel ready.

Longevity Is Earned, Not Hacked

Tracking recovery changed everything for me. When I stopped guessing and started using WHOOP, I finally saw how sleep, stress, and training actually affected my body. That data helped me cut 15 years off my biological age—and feel better showing up every day. CLICK HERE to start your own recovery tracking with WHOOP—and get a free month on me.

That WHOOP Age was cool to see. But what’s even better is how I feel every day — mentally sharp, physically ready, emotionally steady. And if you’re wondering what the secret is? There is none. Just boring consistency with these habits.

They compound. They build resilience. They allow you to do more with less damage. So this week, I want you to pick one of these routines and go all-in. Track your sleep. Dial in one anti-inflammatory meal. Walk instead of sprint. Whatever it is — commit. You don’t need a new body. You need new systems.

Recipe: Three Easiest Ways to Make Eggs CLICK HERE

In last week’s newsletter we talked about which proteins give you the best bang for your buck, and eggs were the winner for being most cost-effective. Eggs are also a powerhouse for recovery: they’re a complete protein source containing all 9 amino acids, they’re high in leucine, and are easily digested by most. And they make for a delicious brekky — enjoy!

Quick Notes

🏃🏻‍♂️ BPN is having their summer sale right now: 20% everything and it ends tonight, so now’s a great time to stock up on the essentials. I use their protein and creatine everyday, and the G1M Sport is a game-changer. CLICK HERE to shop.

☕️ In the space of 1 week, we filmed two YouTube episodes; one with Hunter McIntyre the other with legend Nick Bare. Body was in serious recovery mode after.

🎬 New YouTube video is a full day of Hybrid Training with Fergus Crawley — the 6x Ironman who ran a sub-5 minute mile, squatted 500 lbs, and ran a marathon in one day. CLICK HERE to watch.

#EatGoodFeelGood

DC