This is the third of my annual challenges over the last few years.
In 2022-2023, I attempted fluency in Japanese in 12 months. 🟢
In 2023-2024, I tried to earn a black belt in Judo in 12 months. 🟡
In 2024-2025, I tried to build strong mental discipline through a program called 75Hard. 🟢
In 2025-2026, I’m going to start reversing my age and become the fittest AND healthiest (and hottest) I’ve ever been. At 32 years old.
Of course, this won’t happen in one year. The purpose of this year is to lay the foundation for the next several decades.
(Vanity) Measures
- Stronger body, more muscle, resilient springy joints, graceful movement
- Younger heart / higher VO2Max, lower resting heart rate
- Younger skin
- Younger hair
- Younger gums and teeth
The Basics
- Sleep
- Workouts
- Nutrition and Fluids
- Skin care
- Oral care
- Hair care
- Stress management / meditation
- Healthier Relationships
- Quitting destructive habits
Sleep
Plan the whole day such that by 11pm, I’m in bed with lights out. Wake up by 5:45am – 6am and go for a 6:15am workout.
Workouts
After many years of program jumping, I’ve decided to stick with the GMB method and just grit it out with them for the few years. I have faith that it will help me build all the strength I need, as well as some muscle mass etc.
- Integral Strength – 3x per week
- Resilience and Focused Flexibility — 2x per week
Other workouts: outdoor walks, sprints, swimming.
Nutrition
3 meals a day, with protein >100g of protein and lots of micronutrients.
Avoid all deep fried foods, sugary desserts or drinks, or alcohol.
- Oats with soymilk and frozen fruit.
- Huel shake — add gotu kola powder and Japanese aojiru
- Beans / chickpeas / lentils with various veggies, maitake mushrooms
- Nuts / seeds.
Drink more soymilk — a whole carton if needed.
Supplements: Vit B complex, Ashwagandha, Shilajit.
Skincare
- Wash with gentle soap
- Serum / Vit C
- Moisturize
- Sunscreen
Oral Care
- Floss
- Electric toothbrush
- Half lid of mouthwash (only PM)
- Tongue scraper
Hair Care
- Ayurvedic hair oils for regrowth, apply to scalp once every 2-3 days
- Conditioner every time I shower.
Might consider adding collagen to the protocol, but don’t see a need.
Stress management
- Wim Hof breathing meditation
- Cold showers (and laughter) daily
Relationships and Mindset
- Actively foster deeper relationships (friends, family, community, and myself).
- Develop grit and willpower.
- Live more deeply and mindfully.
- More goofs.
