Weekly Update - Don't Die

2 min Read ⏰

I saw this tweet from Dan Go the other day:

"I'd die for my family."

Okay. Would you lift 3x a week, eat a nutrient-dense diet, fix your sleep habits, walk 10k steps, and stop drinking so much alcohol for them?

Oof. Hits hard. I should print this out and put it up over my desk.

If I’m being honest? I’m at 3 out of 5.

Where I’m Winning

✅ Diet – Locked in. Dropped 10kg last year, and it wasn’t from grinding out hours in the gym. It was food. 80% of body composition is diet, and once I got mine under control, the fat fell off.

✅ Sleep – I used to think sleep was just nice to have. Now? I treat it like a performance enhancer. 7-8 hours per night, ideally asleep by 10:30, awake by 7. When I stick to it, my energy, mood, and workouts are just, well… better! My phone doesn’t make it past the bedroom door these days either. It goes straight into a pouch on the wall.

✅ Alcohol – Haven’t touched it since January 2024. I didn’t quit because of some moral high ground—I just got sick of feeling slower, foggier, and more tired the next day. Zero regrets.

Where I’m Slacking

❌ Lifting – I started strong in 2024, until an injury threw me off. And here’s the truth: I let it. I could have adjusted and focused on upper body. I could have trained around it. Instead, I lost consistency. That’s on me. Something I need to fix this month.

❌ 10k Steps – Some days? Easy. Other days? I look at my tracker at 7 PM and see 2,500 steps. The problem? Working from home. The fix? A simple rule: get outside for one 30-minute walk per day. The hack? I’ve been looking at foldable treadmills, something I could use during the workday. (If you’ve tried this and want to share your experience, hit me up!)

What’s Next?

I talk a lot about longevity—about stacking the deck to make it to 100+ with a body and brain that still work. That doesn’t happen by accident.

It happens by nailing the basics, every single day.

So here’s the plan:

• Lifting 3x a week. No excuses. Adjust for injuries, but don’t stop moving.

• 10k steps, non-negotiable. If I don’t hit it during the day, I walk after dinner.

• Keep stacking wins on diet, sleep, and no more alcohol.

And yeah, I know what this sounds like. “Is this dude part of Bryan Johnson’s Don’t Die cult?”

Yes. Yes, I am.

Because honestly? If the alternative is dying early and feeling like sh*t until then, I’ll take the cult.

Your Turn

How many of these 5 are you hitting consistently? Where do you need to level up?

^{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.}