FFS!

4min Read ⏰

When it comes to aiming for a long, healthy life, I stick to the basics: FFS—Fitness, Food, and Sleep. These three elements form the foundation of my plan to hit the big 120 (yep, that’s the goal!). It might sound ambitious, but a long, vibrant life is built on the simple stuff we do every day. Here’s why each of these three is a game-changer—and how to get started.

Fitness: Move Better, Live Better

Exercise isn’t just about getting ripped or running marathons. For longevity, movement is essential for keeping muscles strong, joints mobile, and stress low. Studies show that as little as 15-30 minutes of activity per day has massive health benefits, helping to lower blood pressure, reduce risk of chronic diseases, and improve mood. We’ll come back to this again, but when you see a ‘recommendation’ when it comes to help you can usually double it. View them as minimums, if you have big goals!

For me, fitness is about variety and consistency. I mix it up between walking, stretching, and strength training, aiming for something every day, even if it’s just a quick walk or a few bodyweight exercises. What matters most is that I keep moving—it’s about progress, not perfection. If it’s enjoyable, I’m more likely to stick with it, so I focus on activities that don’t feel like a chore.

My take: Every day I walk 5-10km, with the dogs, on a treadmill or through the airport on travel days. Then I mix in 3 days of strength training (crossfit my cult of choice) and stretching, which is physio prescribed right now (more on that later…).

Food: Fuel Your Body for the Long Haul

You’ve probably heard the saying, “You are what you eat.” When it comes to longevity, what we put in our bodies plays a huge role in how we age, how much energy we have, and how we feel day to day. The key isn’t to jump on a strict diet, but to make small changes that add up. For me, this means focusing on whole, nutrient-dense foods, including fresh vegetables, lean proteins, whole grains, and healthy fats.

I still enjoy treats (bag of crisps [or chips for my American friends] is a personal favourite), but 80% of the time, I eat intentionally. This approach allows flexibility, which is crucial for a long-term habit. By focusing on what to add instead of what to restrict, I’m more likely to stick to it without feeling deprived. If I’ve had an indulgent meal or day, I reset with moderate meals the next day—it’s all about balance!

My take: One of my mistakes in the past was over-eating. To combat this, I have adopted a type of intermittent fasting - no food before noon or after 8pm. Within this window, I eat as little processed food as possible and get 150g+ of protein. This has helped me lose 10kg this year and put me in the best shape of my life.

Sleep: The Ultimate Recovery Tool

Sleep often gets overlooked in the hustle of daily life, but it’s the ultimate tool for physical and mental recovery. Quality sleep improves memory, repairs cells, balances mood, strengthens the immune system and reduces cravings—all crucial for longevity. I am lucky when it comes to sleep quality. As soon as my head hits the pillow, I’m gone. The only thing to really disrupt this was alcohol, the main reason I cut it out at the start of the year.

If you do have difficulty, try the 3-2-1 rule and make sure your bedroom is a calm, neutral environment that is only ever (or at least mostly 😉) used for sleeping.

When we sleep, our bodies go into repair mode, clearing out toxins, consolidating memories, and replenishing energy. It’s like hitting a reset button every night. When I get quality sleep, I have more energy and feel sharper mentally—two things I’m not willing to sacrifice.

My take: The 3-2-1 rule. No food 3 hours before bed. No liquids 2 hours before bed. No screens 1 hour before bed. And I get 7-8 hours every night, keeping my ‘in bed by’ and wake up times as consistent as possible. Simple but hugely effective.

Building Your FFS Foundation

The journey to 120 years (or whatever your own goal age is) doesn’t happen in a day. It’s about creating a foundation with small, personal and sustainable habits. By focusing on Fitness, Food, and Sleep, we’re setting ourselves up for long-term success. So, what’s one habit in these areas you want to improve? Hit reply and let me know—I’d love to hear about your journey!

Appreciate you all.

Jamie

PS - I had to come back and add this, as Bryan Johnson released a new video all about sleep, working out and nutrition today (Wednesday as I’m scheduling this). And if you don’t know Bryan, apologies for the rabbit hole you’re about to fall down…

WATCH HERE

^{NOTE: I am not a financial advisor, planner or have any formal healthcare education. &Prosper is simply a way for me to share my own journey and offer resources I have found useful. With this, I am starting from near zero and I hope to show that anyone can significantly improve their health and financial wellbeing.}