Good morning! I believe this is my 94th Move to Improve post. I was born in ‘94. I just had a big ole birthday this weekend, and this week’s article is about what I plan on bringing into my 30s—including what new things I’m adding and possibly what I’m leaving behind in my 20s. It’ll be primarily health-related but, per usual, could tiptoe into some philosophy.

A quick note: After this week, I’ll be taking a little time off from Move to Improve through the holiday season. Safe to say there’s just a lot going on right now, and I want to be sure to focus on other important things in my life for the next few weeks. I plan to be back in the new year feeling fresh and (hopefully) chock full of new ideas and topics to write about! 🎊 

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👴 Health habits I’m bringing into my 30s

🫐 Double down on foods that work for me

I think I’d feel weird buying four bottles of Fairlife milk, 100oz. of greek yogurt, six pounds of ground turkey, chia seeds in bulk, and five cartons of blueberries at the grocery store. 

Well, no more feeling weird about that. Just because it seems “normal” to only buy one or two of an item doesn’t mean I’m restricted to that for my shopping trips. At this point, I’ve experimented with a lot of various foods and recipes. I know the good ones that nourish me that I could keep coming back for. And I also know the ones that I get overly optimistic about eating but end up wasting because I can’t bring myself to finish them.

I’m going to double down on the foods that strike the Goldilocks spot between “I like this” and “This is healthy for me” and buy lots of those unashamedly.

🗒️ Follow a proper training plan

For most of my 20s, I relied on my personal experience and academic background in exercise and nutrition science to follow my own self-created training plans most of the time. It’s been pretty effective. But when left to my own devices without checks and accountability, even if I’m trying to be intentional and holistic in my training, I’ll invariably veer off course and over-prioritize certain aspects of training while neglecting others (here’s looking at you, hip mobility and abs—sorry).

I know most of what I need to do. I typically plan most of it out pretty well. But in this new decade, I’m hoping to follow some specific training plans for periods of time. These will help make sure my fitness is well-rounded. It’ll hold me accountable to the exercises I don’t want to do. It’ll help me progress systematically, like if I’m training for a race. It’ll probably boost the frequency of my cardio if I’m serious about my running and rowing goals next year. And my core will thank me because gosh do I hate working out abs!!!

I’ve heard it—and mostly ignored it—in the past, but every coach truly does need a coach.

💊 Invest in the right (and only the right) supplements

I’ve spent a good amount of time and research learning what supplements will make the biggest material difference in my life and what’s mostly just noise.

As I’m financially able, I’m going to invest in the ones proven to make a difference (e.g. creatine, protein, fiber, caffeine, omega-3s, magnesium, and potentially vitamin D, Ashwagandha, and urolithin A) and not sweat about the rest unless there’s very convincing evidence.

🧗‍♂️ Keep trying new things

Rarely does this go poorly. And if it does, you’ve got a great story. 

I tried (and enjoyed) tons of things by 29 that I never would’ve guessed I’d do at 20, including pickleball, workout apps, rowing, yoga, and much more. Part of staying young for life is remaining adaptable and open-minded to whatever life throws your way.

🏃‍♂️ Stay fast and powerful

The 30s is when a lot of people’s physical health can start to decline. It’s a typically busy decade marked by numerous commitments, and exercise often takes a back seat.

We know from research that speed and power tend to drop off first. Because I don’t want to look up at 40 and realize I can’t sprint or jump, I’m going to train my speed and power through this decade and beyond.

🚶‍♂️ Walk often

It hasn’t failed me yet, and I don’t expect it to anytime soon. I seriously can’t get through a day without at least one walk, but ideally more. It loosens up my back and reduces the pain from prolonged sitting. It lubricates virtually every joint (motion is lotion, baby!). It sets my circadian rhythm. It clears my head, gives me room to think, and improves my mental health. It’s also prime podcast time.

Walking both frequently throughout a normal day and in long durations on occasion (long hikes, European-style all-evening strolls, etc.) will definitely be part of this next decade. 

🧖‍♂️ Skincare right

I just had a dermatologist do a full body skin cancer/issue screening. Only took a week to get in and was $55 well spent for the all-clear!

I started using morning and night skincare products in 2020 and haven’t stopped. I definitely think it’s made a positive impact on my skin health and appearance. I use a little SPF on the face. All the other sunscreen I use when necessary will be mineral-based. Don’t forget the backs of your hands, which are almost always exposed and age faster than most other areas!

❌ Say “No” if it’s not a “Heck, yes!”

This one’s tough and something I need to revisit in this decade. I’ve said “yes” to a lot in recent years, even if it wasn’t an enthusiastic yes. Whether out of being agreeable, feeling obligated to a commitment, not wanting to let someone down, overestimating my capacity, yolo mentality, or any other reason, I tend to say yes a LOT. 

I can’t keep doing that. I need to quit some things. Because if I say yes to just anything, even if I don’t care about it that much, it means I’m saying no to other potential opportunities before they even arise. I want to be fresh, ready, and open to the very best that comes my way this decade.

I have no clue what changes and adventures are in store over the next ten years, but I know I’m excited to face them! 🥂 

✅ Take Action

Every newsletter's Take Action section will invite you to take small steps to improve your health. Recognizing that we all have different capabilities, I'll offer three different levels of action you can choose to take.

Level 1: Even if you’re not entering a new decade of life right now, we’re all about to enter a new year—and a new quarter century, in fact! Decide what you want to bring into this next era and what you want to leave behind.

Level 2: Write stuff down. Share it with people. Both of those are highly effective methods at getting you to stick to your goals.

Level 3: Ask your close loved ones for their opinions. The vulnerability may be scary, but often those closest to us can see some things that we ourselves are blinded to. If the intentions are right and love is present, I have no doubt it will be beneficial.

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✍️ Drew's Picks:

• 🎶 Jolly Jams: Every Christmas song in this custom playlist is hand-selected by yours truly to be upbeat and energetic. I give you—Holly Jolly Workout!

• Optimize: One of the best names in personal finance meets one of the best names in personal health in this podcast.

I hope you have a fantastic rest of the month and holiday season! Remember I’ll be taking the next few weeks off. It’d be a great time to check out the website and catch up on any previous articles you missed or would like to revisit! 🎄 

‘Til next time,

Keep moving,

Drew

The content in Move to Improve is meant to be informative in nature, but it should not be taken as medical advice. It is always a good idea to consult with a trusted health professional before making any major lifestyle changes that could have a significant impact on your health. This is not a medical resource, and any opinions and articles are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional. Please think critically and take what I say with a grain of salt (aka don’t sue me).