Why I Started FutureFitYou

I’m not an ex-professional athlete or someone who has spent their life in the gym. Quite the opposite. I ran my own business for 30 years and raised triplets. Like many of us in middle age, I felt the squeeze of raising kids while caring for aging parents. Exercise often became something I squeezed in between responsibilities—whether it was a quick workout, a game of tennis, or a basketball game late at night.

So, what led me down the path of FutureFitYou?

I’ve always been curious about health. I was the guy in my early 30s who walked to yoga class with a mat when few men were doing yoga. I was the guy in Pilates class 25 years ago when it was still considered unusual for men to participate.

But the real journey to FutureFitYou began a few years ago during a conversation with a business colleague in Chicago. I mentioned that I shivered when I got cold, and he said it was because I was losing brown fat cells. I didn’t even know what those were. That conversation led me to Dr. Peter Attia, a physician focused on longevity and the science of extending healthspan.

I started listening to Attia’s podcasts, bought his book Outlive, and learned some sobering facts about aging—like the loss of muscle mass and fast-twitch muscle fibers, the decline of VO2 max, and the importance of different types of cardio training, such as Zone 2 versus Zone 5. This research got me thinking seriously about how to train for the future you.

Years before, I had purchased Kelly Starrett’s Supple Leopard. Kelly, a physical therapist and coach specializing in mobility and injury prevention, has been on the cutting edge of methods for improving mobility, strength, and recovery. His work resonated with me, especially as I noticed how people in mid-life (45-65) had so much on their plates. Even those who exercised regularly often weren’t doing the “right” kind of training to prepare for their older years.

We often take for granted the activities we enjoy today—kayaking, fly fishing, skiing, trail runs, paddleboarding, yoga, and so on. But will we still enjoy these activities 5, 10, or 15 years from now? That depends on factors like fitness, injuries, and mobility.

Why Assessing Your Training Is Critical Now

I started researching how our bodies decline with age:

• You lose 8% to 17% of your muscle mass per decade—women at an even faster rate. Muscle loss accelerates with age.
  

• Fast-twitch muscle fibers, responsible for speed and explosive movements, decline at a rate of 3-5% per decade.
  

• VO2 max, a key indicator of longevity, declines by about 15% per decade after age 50. Unfortunately, it's not a vital sign routinely measured by the medical community.

But I also discovered that you can train to counteract many of these declines. Whether your goal is to hike the Inca Trail at 75 or simply maintain the ability to take care of yourself, you need a plan for the future. Here are a few things you need to think about:

1. Strength - No amount of cardio (running, cycling) can combat the natural decline of muscle mass as we age. You must incorporate strength training into your routine. Most of us need more strength training than we’re doing today.

   
   

2. Mobility - Many of us, especially men, lack great mobility. Improving your range of motion through your joints is essential. It's one of the few aspects of physical fitness that we can improve with age—hip mobility, shoulder mobility, etc. You have to train for it.
   

3. Grip Strength - We often overlook how crucial grip strength is for daily activities. Lose strength here, and simple tasks like opening jars or carrying groceries become challenging.
   

4. Balance - As we get older, maintaining balance becomes critical to prevent falls and injuries. Incorporating exercises that challenge your balance can help you stay steady on your feet.
   

5. Recovery - Recovery is as important as training itself. As we age, our bodies require more time to recover. Incorporating activities like stretching, foam rolling, and rest days into your routine is essential to avoid injury and maintain performance.
   

With the help of professional trainers, we’ve designed 30 exercises that fall into the Vital Five categories. You can download them here for free. These exercises are designed to be accessible, with many requiring little to no equipment, making them suitable for everyone. You can do them on your own or with a trainer or friend.