5. Eating for heart health

More whole foods & healthy fats.

Less processed junk & saturated fat.

Focusing on more oatmeal, avocado, whole grains, and fewer Chick-fil-A runs (sad!)

4. Full blood panels with Function Health

They test 100+ biomarkers, explain results in plain English, and give clear action steps.

It’s how I learned my LDL cholesterol and ApoB are high, and exactly how to fix it.

3. Tracking with Whoop

I track VO₂ Max, resting heart rate, and even my “Whoop Age” to see real progress.

Current VO₂ Max: 49 (above average). Goal: hit “Excellent” at 53.

Data keeps me accountable.

2. Cardio I actually enjoy

I hate running. Always have. Always will. So I get my Zone 2 cardio from Brazilian Jiu Jitsu instead.

It’s fun, skill-based, and still builds endurance. 17% of my training time is in Zone 2.

1. Lifting more

I stopped relying on the gym and built a simple home setup with Bowflex dumbbells + a bench.

An hour a few times a week has:
•Increased my strength
•Boosted my confidence
•Dropped my physiological age by 0.6 years (Whoop stat)

I turn 32 next month (gross), and I’m realizing the habits I build now will decide how I feel in my 40s, 50s, and beyond.

Here are 5 things I’m doing differently for my health in my 30s 🧵

Took a break from the political content this week to write out some advice for a #jiujitsu beginner to prepare for their first class.

Let me know what I missed!

open.substack.com/pub/nkomo/p/...

Yeah