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Writer's pictureJeff Zwally

3 Habits I Wish I'd Started in My 20s

Updated: Oct 13




As I find myself heading into my 60s, I can't help but reflect on the choices I've made throughout my life. While I'm grateful for the experiences that have shaped me, there are a few habits I wish I'd adopted earlier - especially, in my 20s.

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1. Eating My Bodyweight in Grams of Protein

In my 20s, I was more concerned with the latest fad diets than with properly fueling my body. Now, as I navigate midlife, I've come to appreciate the importance of adequate protein intake.

When I first started increasing my protein intake in my 40s, I noticed a significant change in my energy levels and muscle tone. It wasn't easy at first - I had to consciously plan my meals and incorporate more lean meats, fish, and plant-based proteins into my diet. But the results were worth it.

Now, at 61, I'm more muscular and energetic than I was a decade ago. I attribute a large part of this to my high-protein diet. Research supports this too - a 2018 study published in Nutrients found that higher protein intake in older adults was associated with better physical function and lean body mass preservation.

If I could go back and tell my 20-year-old self one thing about nutrition, it would be this: "Eat your protein, kid. Your future self will thank you."

2. Eating a Whole Food Diet

In my 20s, convenience was king. Fast food, microwave meals, and processed snacks were staples in my diet. Little did I know the impact this would have on my health as I aged.

It wasn't until my late 30s that I started to feel the effects of my poor diet. Fatigue, digestive issues, and stubborn weight gain prompted me to reevaluate my eating habits. Transitioning to a whole food diet was challenging - learning to cook, meal prep, and navigate grocery stores differently took time and patience.

But the benefits? Absolutely worth it. Now, in my 60s, I have more energy, clearer skin, and better digestion than I did in my 30s. I feel younger and more vibrant, and it shows.

A 2018 review in the journal Nutrients highlighted the benefits of a whole food, plant-based diet in preventing and treating chronic diseases. While I'm not fully plant-based, increasing my intake of whole, unprocessed foods has made a noticeable difference in how I feel and look.

3. Getting at Least 7 Hours of Consistent Sleep

Oh, if only I could go back and shake some sense into my younger self about the importance of sleep! In my 20s, I wore my ability to function on 4-5 hours of sleep like a badge of honor. Little did I know I was setting myself up for a host of health issues down the road.

It wasn't until my mid-40s that I started to prioritize sleep. The transition was tough - setting a consistent bedtime, creating a relaxing nighttime routine, and avoiding screens before bed all took discipline. But the impact on my life has been profound.

Now, getting at least 7 hours of sleep each night has become non-negotiable. The difference in my mental clarity, emotional stability, and physical energy is night and day (pun intended). I'm more productive at work, more patient with my family, and more motivated to stay active and healthy.

Science backs this up too. A 2018 study published in the journal Sleep found that adults aged 50-64 who consistently got 7-9 hours of sleep performed better on cognitive tests than those who slept less.

At 61, I feel more mentally sharp and emotionally balanced than I did in my sleep-deprived 30s. If there's one habit I wish I'd started earlier, it's prioritizing sleep.

The Midlife Payoff

Adopting these habits later in life wasn't easy, but the payoff has been immense. Now in my 60w, I feel young, look great (if I do say so myself), and am more mobile and active than many of my peers.

I can keep up with my kids on hikes, I'm not afraid to try new physical activities, and I often get compliments on how I look and how active I am. But more than that, I feel prepared to take on even more later in life..

While I can't turn back time, I can share my experience with others. To anyone in their 20s reading this - trust me, your future self will thank you for adopting these habits now. And to my fellow midlifers - it's never too late to start. Here's to feeling young, looking great, and staying active at any age!

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