I Was Exhausted, Overweight and Lost — How These Health Tips Boosted My Business Success Working toward longevity requires making better choices for yourself, and my journey to healthier living took some twists and turns.
By John Rampton Edited by Mark Klekas
Key Takeaways
- What You Should Know About Longevity in 2025: My Journey to Healthier Living
Opinions expressed by Entrepreneur contributors are their own.
Working on longevity requires making better choices for yourself, and my journey to healthier living took some twists and turns. The lightbulb went off after becoming a parent and rushing through my 30s. The hustle culture suddenly didn't seem so great anymore. It's exhausting to have a jam-packed calendar — both socially and professionally. I can't forget to mention that every joint was creaking, and that extra weight around my middle seemed to be there forever.
I felt this way back in 2022. Now, we're headed into 2025, but you can choose to do better for your own health today. Honestly, I was exhausted, overweight, and a little lost. I worked 24/7, ate junk food, and exercised very little. Eventually, I decided enough was enough. I didn't want to feel this way for decades to come. In addition to becoming a more engaged leader, I wanted to be an active parent. I needed to be there for my family without feeling exhausted or out of breath.
Related: I Work Nearly 50+ Hours a Week and Rarely Feel Tired — Here Are My Secrets to All-Day Natural Energy
After consciously deciding to get healthy, I made a promise to focus on longevity, health and biohacking. Three years later, I lost over 60 pounds and kept it off for over two years. Was it easy? NO! I didn't follow fad diets or try quick fixes, either. Instead, I changed to live longer, healthier and happier.
I'm not here to provide a one-size-fits-all solution. I'm here to share a few lessons that have transformed my life. If you find any of this inspiring, perhaps it will inspire you on your own journey.
Related: 10 Powerful Ways to Master Self-Discipline & Lead a Happier Life
Always get a good night's rest
What if I told you that sleeping can extend your life? It's true. In a study involving 172,321 adults, men who get adequate sleep live at least five years longer than those who do not. In women's cases, it's two years. It makes sense; sleep isn't just restorative — it affects your health in many ways, including weight, emotional well-being, blood pressure, diabetes and mental and physical performance. Most adults, however, cut sleep short.
After prioritizing good sleep, everything else — weight loss, energy levels, and mental clarity — improved. One of the most significant factors was a good mattress, fitted sheets and an air purifier.
Until I started waking up feeling truly refreshed, I didn't realize how much I had compromised my sleep.
Related: 10 Ways to Stay Healthy While Running a Company
Hot and cold therapy
As part of my wellness plan, I have also ventured into hot and cold therapy, a wellness trend that has proven incredibly effective. I have become increasingly dependent on my system of using the sauna and then cold plunge. I enjoy the sauna for sweating out toxins and improving circulation, while the cold plunge revitalizes me mentally and physically.
Combining these two makes me feel mentally sharp and physically energized. On days when I feel drained, it's the ultimate boost.
Related: 8 Evening Routines With Surprising Effects on Your Ability to Get Things Done
Light therapy: Supporting cellular health
Red light therapy has earned a solid reputation for longevity, so I decided to try it. Red light supports cellular repair, reduces inflammation and stimulates hair growth.
I've used the Capillus Spectrum laser cap to reduce hair thinning. Thanks to light therapy, I've noticed a noticeable improvement in my skin's appearance and overall recovery. Like many, I'm waiting for more hair growth, but at least I haven't lost more.
Biohacking tools: Enhancing balance and strength
Below are additional recovery tools I've used:
- Rouge Ultimate G3 Red Light Therapy Panel. I use this at home to perform targeted light therapy sessions.
- GIBBON GiBoard Balance Board. I have found this tool to be very useful for building core strength and balance. The family also enjoys it, as my kids love trying it out. I also purchased one for our office, which is used every day.
- WITHINGS Smart Scale. With a scale that connects to my phone, I can easily track my body composition and weight over time. Indeed, if you are not weighing and measuring yourself, making the changes that will impact your life and health will be nearly impossible.
Despite being few in number — these tools combine to make a significant impact. Whether it's data tracking or adding a fun element with my family, each item has added value to my routine.
Lifting weights: Building strength
Strength training is another pillar of my wellness strategy. Regular strength training can lead to a longer life. In an 8-year study, adding strength training to 2.5 hours of weekly aerobic exercise reduced death risk by 30%.
Building muscle has improved my physique, boosted my metabolism and protected my bones.
In the beginning, I lifted lightly and gradually increased the weight. Over time, I've made incredible progress, and staying physically resilient is one of my most important goals. Weightlifting builds bone strength along with the muscle definition you want.
Nutrition and supplements
We're all familiar with the phrase, "You are what you eat." As it turns out, there's a lot of truth to that. According to research in the UK, eating healthier diets can increase life expectancy by up to 10 years.
Nutrition has played a critical role in my weight loss and health transformation. I emphasize vegetables, lean protein, and healthy fats to maintain a healthy diet. Moreover, reducing processed foods, sugary drinks, and excess carbohydrates has dramatically improved my energy levels.
I read somewhere that if you want to be healthy when you shop for food -- if it has ingredients, don't buy it—and don't eat it. This means reading your labels. Don't purchase and eat your meals from cans and boxes containing a list of stuff you've never heard about. For example, beans should just be beans—not beans, plus a bunch of unknown substances. Just eat the beans, or broccoli, or steak. Skip all the sauces if you can.
For longevity, I've also added these supplements;
- Whey Protein. In addition to providing essential amino acids for muscle repair, this clean protein powder contains isothiol. It's supposed to be anti-inflammatory, antimicrobial and neuroprotective.
- Blueprint Stack by Bryan Johnson. This supplement stack supports cellular health, cognitive function, and energy. Because of nut allergies, I cannot use every item. However, it's still a solid base for longevity supplements.
- Total Fiber Supplement. Fiber is essential for gut health and satiety. I take a fiber supplement as part of my digestive health regimen.
- Omega-3 Fatty Acids. In addition to reducing inflammation, Omega-3s are vital for heart health and brain function. To ensure I get the right amount of fish oil, I take it at breakfast and lunch every day.
Remember, before making significant dietary or supplement changes, it's wise to consult a healthcare professional.
Related: How Entrepreneurs Can Achieve Longevity
Reflecting on the journey
As I look back on this nearly three-year journey, I am incredibly grateful for the guidance, resources and support that have helped me get here. As a result of losing weight and feeling healthier, I've explored so many facets of wellness. I also take care of stress factor subjects and don't allow myself to fret or stew in extreme states of worry and agitation. Your health program won't work if you're consistently worked up about something unimportant.
For anyone starting their own journey, my best advice is that change doesn't happen overnight. So many voices don't know what they're talking about, or they may speak of unproven ideas. I've watched, read, studied and spoken to professionals trying to stay balanced. Before doing any of these myself, I've looked at things that have proven themselves over time.
Investing in yourself begins with small steps, consistency, and an openness to change. More importantly, longevity isn't about perfection but creating a lifestyle that supports sustainable health and well-being practices.
Are you looking forward to 2025? I'm eager to continue finding new paths and redefining what it means to live long — and, more importantly, to live well.
