Learning to Hold the Line: Aging Well Without Losing Your Mind
Yesterday I felt frustrated. Not because I’ve stopped doing the work—if anything, I’m still ticking all the boxes: training, fasting, HBOT, blood sugar tracking, sleep monitoring, journalling. Even rest. In fact, yesterday I skipped the gym because I knew my body still needed time to recover.
And yet… I felt like I wasn’t doing enough. My expectations were sky high. I caught myself wanting to look and feel like I did at 20.
But here’s the truth: I’m 73. And while my energy is strong, and my commitment to health is unwavering, maybe it’s time to stop chasing impossible standards and start recognising just how far I’ve come.
The Trap of Too Much Learning
My thirst for understanding the body is unrelenting. Just yesterday I went down a rabbit hole on neurotransmitters. It was fascinating—but overwhelming. The human body is an exquisitely complex machine. Trillions of cells, endless systems, feedback loops, and chemical signals.
The brain alone is a universe.
But I’ve realised something: I don’t need to become a biochemist to grow old well. I don’t need to master every detail to stay strong, vital, and engaged. I need to keep doing what works, and let the rest unfold in time.
The Morning Quandary: When Good Isn’t Good Enough
My blood sugar is better than it’s been in years. My fasting insulin dropped significantly in my last round of tests. That should have been a win—and it was. But then I started asking why my morning blood sugar wasn’t lower. I got frustrated. I lost sight of my wins.
This is where expectation becomes the enemy of appreciation. And the truth is, I’ve achieved a lot.
I’m not in this for perfection. I’m in this for quality of life, for staying active, curious, and well through my 70s, 80s and—hopefully—my 90s.
What Actually Happens to the Body as It Ages?
There are predictable changes as we move through the decades. But many of them are modifiable—especially if you’re proactive.
In Your 70s:
Muscle mass declines unless you actively strength train
Mitochondrial function starts to dip, reducing energy
Bone density can decrease, especially in sedentary people
Insulin sensitivity can worsen
Immune response weakens, making recovery slower
Sleep becomes lighter and more fragmented
Neuroplasticity slows, but doesn’t stop
In Your 80s:
Strength and power drop more rapidly
Balance and stability become key predictors of independence
Skin and connective tissue lose elasticity
Nutrient absorption weakens
Cardiovascular resilience drops unless maintained
Recovery from illness or stress takes longer
In Your 90s:
All of the above continues, but those who’ve stayed active and nourished often maintain independence, clarity, and purpose.
What You
Can
Do To Stay Strong
No matter your age, you can influence your trajectory with a few core practices:
Resistance Training: Two to four sessions a week to preserve muscle and power
Aerobic Conditioning: Brisk walks, cycling, or swimming to support VO₂ Max
Flexibility and Balance: Yoga, tai chi, or targeted exercises to prevent falls
Nutrition: High-protein, nutrient-dense whole foods. Address gut health and micronutrient needs
Blood Markers: Monitor fasting insulin, CRP, HbA1c, lipids, and inflammatory markers
Rest and Recovery: Saunas, cold therapy, restorative sleep
Mental Health: Meditation, journalling, and strong relationships
Continued Learning: But not to the point of burnout
What I’m Learning (Again)
It’s OK to not know everything. It’s OK to feel like you’re behind, even when you’re not. This journey isn’t about mastering every molecular detail of the body. It’s about tuning into your own feedback system:
How do I feel?
Do I have energy?
Am I moving well?
Is my bloodwork holding steady?
Do I recover after stress?
Am I maintaining strength, libido, curiosity, and joy?
That’s the real data that matters.
What’s Next for Me?
I’m aiming to hold the line. I want to maintain what I’ve got, push gently forward where I can, and grow old with grace—not obsession.
I want to keep:
Learning, but not obsessing
Tracking, but not spiralling
Improving, but not punishing myself when gains plateau
And I want to keep writing this down, because it helps me stay grounded.
Final Thought: “Let’s Hang On To What We’ve Got”
It’s a song lyric, but it feels like a mantra for aging well. Let’s hang on to what we’ve got. Let’s nurture it, challenge it, and yes—celebrate it. That might be the real secret to living strong into our 80s and beyond.
