“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your bodies.” – 1 Corinthians 6:19-20 (NIV)
Happy Friday, Brew Nation!
Last week, we talked about the “SO THAT.” We established that the “Why” behind our health is the fuel that gets us through the “do what you’d rather not” moments.
But once you have the “Why,” the question shifts to the “How.” How do we actually stay healthy into our 80s and beyond? This has been a learning journey for me over the last few years, but there are four pillars I have worked to adopt throughout my 40s and 50s.
1. Nutrition: You Can’t Out-Run a Bad Diet
I was well into my 40s before I realized that you simply cannot out-exercise a bad diet. I remember walking in to see a trainer when I was 47. I had plateaued after losing about 15 pounds and I couldn’t figure out why. Her advice was legendary in its simplicity: “Stop eating French Fries.”
Today, I practice discipline by tracking everything I eat. I’ve used a tracking app since 2018 because I know that if I use it, I lose it! I don’t know if I’ll ever be the guy who eats solely for fuel—I really like food!—but I now recognize the impact of what I eat, how much I eat, and how late I eat.
2. Exercise: Getting in Shape to Play
I used to play basketball on Monday nights and think that was my “exercise.” But here is the reality: You don’t play basketball to get in shape; you get in shape to play basketball.
Being intentional with cardio and strength training has been instrumental. This year, my focus is on heart rate zone training and the “Old Man Shredded” program. I’ll be honest: I often hate doing it, but I love having done it. My “gig” is evening workouts—it’s when I prioritize the time in my calendar.
We also embrace the “Do Hard Stuff” mentality. My accountability group completed the Spartan Trifecta in 2025, and we are already mapping out the “hard thing” for 2026. Excellence requires structure and accountability.
3. Sleep: The Ownership of Rest
In 2024, I was checking the boxes—weight was down, I was taking my supplements (AG1)—and yet, I was still tired. Then I heard Justin Roethlingshoefer on a podcast. His book, The Power of Ownership, changed my perspective on high-quality sleep.
I realized I needed to stop “managing” my tiredness and start “owning” my recovery. I looked at the medical interventions, but the idea of “electrically shocking my tongue” or wearing a mask that was not the least bit attractive at night didn’t appeal to me. Instead, I opted for a simpler, more disciplined approach: The 3-2-1 Method.
- 3 hours before bed: Stop eating.
- 2 hours before bed: No work.
- 1 hour before bed: No blue light.
Combined with mouth tape (to train nose-breathing), my sleep quality has improved by 50%.
4. Faith: The Foundation of Longevity
It starts and ends here. Science is finally catching up to what we’ve known spiritually for a long time. Studies (NIH, 2023) show that factors like “purpose in life” and “life satisfaction” can reduce mortality risk by up to 17%.
My faith gives me hope. It gives me the ultimate longevity: Eternity. While I am far from perfect, I cannot ignore the impact of God’s presence in my life and business. Daily Scripture, prayer journaling, small groups, and serving at church aren’t just “tasks”—they are how I steward the gifts God has given me.
As an Uncommon Leader, you have to ask yourself: What is the alternative? The alternative is leaving your future to chance, allowing the “Inner Lawyer” to negotiate away your energy, your clarity, and your presence until you are a mere spectator in your own life. Stop leaving your future to chance today so that we can begin the work of securing your leadership legacy.
- Quote of the Week:
“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.” — Mark Twain
What you need to do:
Audit your stewardship. As a leader, you cannot manage what you do not measure. Pick the one pillar from the list above where you have been “negotiating” with your standards and apply a non-negotiable discipline to it today.
I want to hear from you. Email me at coachjohngallagher@gmail.com with the subject line “AUDIT” and let me know:
- Which of these four pillars is your strongest right now?
- Which one needs a “3-2-1” intervention this week?
It’s an honor to be your trusted Friday Coffee Guy. Each week, I bring what I’m learning and living in the trenches of leadership. If this edition challenged or encouraged you, SHARE it with someone who leads, stays faithful, or learns alongside you, then click SUBSCRIBE. Let’s grow Brew Nation together!
Until next week—stay focused, stay disciplined, and keep skating toward the goal, Champions!
