Things I Wish I Knew When I Was 30

Looking back, I realize how little attention I gave to sleep, nutrition, or exercise in my 30s. Growing up without today’s constant stream of health advice, I had almost no awareness of how my daily choices would shape my future self.

Back then, I thought “old” meant hitting 50 or 55, and apart from Jack LaLanne’s TV show or Jane Fonda’s workout videos, you didn’t see many people actively promoting fitness. I hadn’t heard of insulin resistance or the long-term risks of poor sleep and chronic stress. But now, a few decades later, I’d love to go back and give myself a roadmap for a healthier future. Here are some key insights I’d pass on:

1. Be Mindful of What You Eat—It’s Fuel, Not Just Flavor

Insulin resistance is a slow, silent killer. Sugar and refined carbs are everywhere, with the average person consuming about 152 pounds of sugar and 133 pounds of flour each year. It’s no wonder nearly half of Americans over 60 develop insulin resistance. Sooner or later, these choices catch up, contributing to weight gain, metabolic disorders, and even cognitive decline.

2. Heart Health Starts Young

It’s sobering to realize that for a good half of men, heart attacks are a “once and done” event with no second chances. While genetic risk is a factor, knowing your cardiovascular health markers early on can be life-saving. Family history matters, but so do biometrics. Key markers like ApoB and Lp(a) can provide early indicators of cardiovascular risk—knowledge that would have seemed unnecessary in my 30s but is a game changer today.

3. Don’t Skip the Weights—They’re an Investment in Longevity

If I could tell my younger self one thing, it’d be to start strength training sooner. Resistance training does more than build muscle; it keeps bones strong, supports joint health, and boosts metabolism. Plus, adding strength training won’t mess up your basketball shot! Keeping up muscle mass over time is key to preventing frailty, so don’t wait to start.

4. Stress Less and Sleep More

It’s easy to shrug off sleep and stress management when you’re young and resilient, but chronic stress and poor sleep are linked to everything from heart disease to mental health challenges. Managing stress and prioritizing quality sleep from a young age can spare your mind and body significant wear and tear in the long run.

5. Take Care of Your Joints and Stay Active

Pain-free mobility is priceless as you age. In my 30s, I might have rolled my eyes at the importance of joint health, but today, I know that every mile, every hour spent playing sports or hiking could have been smoother if I’d maintained my mobility earlier on. Staying active and focusing on flexibility, strength, and coordination will make sure you can still move well—and do what you love—decades down the road.

6. You Can’t Control Your Genes, But You Can Control Your Habits

Some things are written in our DNA, but lifestyle has a huge impact on how those genes are expressed over time. Chronic inflammation, poor diet, and lack of exercise chip away at our cells, arteries, and brains long before we see symptoms. Every healthy choice you make today adds up to a brighter, stronger future.

You can’t go back in time and give advice to your younger self, but maybe you can share a few of these insights with someone who still has time to make these changes. Your 20s, 30s, and even 50s shape the health you’ll carry with you through life. Small, intentional changes today really do compound.

That’s why I started FutureFitYou—to give people a roadmap for staying active and fit for as long as possible. If we want to keep doing what we love, our choices today truly matter. Check out my latest post about future-proofing your health and get started on your journey: Why I Started FutureFitYou