(After reading this, let me know in the comments which of these five you need to work on the most. For me, it’s definitely #5 — Emotional Health.) I recently watched an episode with Peter Attia talking about longevity, and thought it was worth sharing, especially as a general blueprint. He broke it down into 5 areas that actually matter if you want to live longer and stay capable longer - add more quality years to your life. Here are my notes and takeaways: 1. Exercise (The #1 Factor) - Movement fixes almost everything. Most people think they’re more fragile than they really are. - Sitting and avoiding activity only makes pain worse. - The goal isn’t perfection, it’s to get as active as possible within your limits. - If you’ve got real joint issues, address them smartly (PT, rehab, …). - For the rest of us: train hard, move often, and stay consistent. 2. Nutrition - There’s no “best diet.” What matters is what you can stick to long term. - The basics: Don’t undereat, don’t overeat. Protein is king. Aim for roughly 1g per pound of bodyweight. Most people eat less protein than they think — track it for a week and see. Combine protein with strength training to fight muscle loss as you age. 3. Sleep - Good sleep is one of the biggest levers for brain and metabolic health. - Tips that actually work: Keep 3–3.5 hours between dinner and bedtime. Sleep in a cold, dark room. Wake up at the same time every day. Watch water intake close to bed, less is better late at night. 4. Meds & Supplements - Don’t start with supplements, start with habits. - Once your sleep and training are dialed in: Melatonin can help with falling asleep (small dose: ~300–600 mcg max). Ashwagandha might help some people with stress, but it’s optional. - 5. Emotional Health - Maybe the most underrated factor in how long — and well — we live. - A strong social network and sense of purpose are crucial. - Staying connected to friends, family, or community literally keeps people alive longer. - Longevity without emotional health is pointless — living long while miserable is the ultimate purgatory.

We’ve all had that one set that humbles us, the one where your soul leaves your body somewhere between reps 6 and 9, and if you’re my client, probably curse my name. I’ll start. First thing that comes to mind when I think of a painful set this week was reverse Nordic Curls. They always get me. What was your hardest set this week?

Glad you’re here. This space is for people who want more out of training — real strength, performance, and longevity. The kind that carries over into everything else in life. We talk training, recovery, nutrition, mindset — and everything that helps you keep growing, inside and out. Drop a quick intro when you’re ready: who you are, where you train, and what you’re working toward. We’re here to help each other get better. Together, we Thrive.

Alright crew, we’re just getting started here. This isn’t my community, it’s ours. I want this place to actually help you train better, feel better, perform better in/out the gym, and grow — not just be another group collecting dust. So before I start loading it up with stuff (my brain is racing with ideas lol)… I want to hear from you. What do you want more of here? - Training breakdowns? - Weekly challenges? - Q&As? - Nutrition tips? - Mindset stuff? - Can you think of and suggest something else? Drop a quick comment with what would actually make this community valuable for you. Don’t overthink it, just tell me what would make you check in here more often. Let’s shape this thing together.

My name is Marwan Khalifa. I train at Thrive and it been about two years since I started with Joe. He is an amazing trainer. I am currently working on cutting weight and getting down around 190lbs without losing muscle. Ultimately, I want to stop “bulking” and cutting and just be at a steady weight. I am also very big on all longevity metrics like VO2 Max, grip strength and overall muscle mass. Looking forward to discussing all the above with all of you. Thank you Joe.