**Disclaimer:** The information provided in this blog post is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified mental health provider with any questions you may have regarding a medical condition.
Understanding Level 10 Life
What does it mean to live a “Level 10 Life”? A Level 10 Life is a holistic personal development concept by Hal Elrod and discussed in his book, “the Miracle Morning”. This concept is about aiming for a higher quality in all areas of life—health, relationships, finances, and more. For me, physical health has become a central focus of this journey. After all, having the energy, strength, and resilience to enjoy every part of life is foundational. I’m now in my early 50s, and looking back at my fluctuating weight and fitness levels, I’ve realized that taking care of my body is not just a nice idea—it’s essential if I want to thrive.
(For a little more on a Level 10 Life, you can check out this post Crafting My Level 10 Life.)
The Challenges of Starting Over at 50
At 51, I’ve realized that taking care of my body is no longer optional. Recovering from setbacks—like weight gain or falling off an exercise routine—can feel tougher than it did in my 20s or 30s. Time feels more precious, and the wear and tear on my body is more noticeable. But these challenges also motivate me to be more intentional. Each healthy choice feels like an investment in many more active, fulfilling years ahead.
(Click here to read my post of my decision to start over in life, Starting Over after 50 .)
Why Physical Health Matters to Me
I’m 51 now, and while I’ve been through a lot, from managing tough work environments to dealing with the stress of balancing life, the one thing that remains constant is the need to take care of my body. I’ve realized that my body’s health directly affects how much I can enjoy life, and I want to live a long, healthy life. But it’s more than just living longer—it’s about making sure that I feel good and stay active. Whether it’s being strong and healthy to spend time with my kids or as of recently my grandkids, or if I’m tackling a project around the house or playing music on my 12-string guitar (one of my goals!). Simply waking up with some energy or staying physically healthy will be key.
It’s clear to me now that physical health isn’t just about one number on the scale. It’s a combination of consistent exercise, balanced nutrition, restful sleep, and mindful habits. These elements support each other. When I eat better, I have more energy to work out. When I move regularly, I sleep more soundly. When I sleep well, I make smarter decisions about food and exercise the next day. This holistic approach is the key to living fully and feeling my best.
IV. My Weight Loss Journey
I started this journey back in the summer of 2023, weighing in at 235. I made progress and had dropped down almost to 200 pounds. New job, and fell into same habits again. My new job just made it to easy to grab high-calorie snacks and junk food, my weight quickly shot back up.
It was toward the end of the summer when I renewed my commitment, with a clearer plan and renewed determination. As I write this today, almost the end of 2024, I’m proud to say I’m now down to 198 pounds, still chasing that goal of 170.
My Physical Health Plan
V. Exercise: Adding Variety to Daily Movement
I want to keep things practical. My exercise routine won’t be about spending hours in the gym, don’t have the time and definitely don’t have the money. Instead, I’m going to focus on what will fit into my life. Lately, my job keeps me walking for my 8-hour shift, which has formed a great base of activity for me. No matter what, 5 days a week, I will be putting in a lot of steps, averaging a little over 15,000 each workday.
that’s meant daily walks, some basic strength exercises, and staying active by tackling physical projects around my home. I’m also looking to pick up hobbies like drawing again, which not only relaxes me but keeps me mentally sharp.
My plan is to include other exercise types, which I’ve listed below. I’ll start out slow and work my way up as I’m losing weight and gaining strength. Photo to the right is from a paper out of my notebook when I designed the plan. This is the same basic plan from when I first started exercising years ago on another time to lose weight and get in shape, nothing fancy, something I can do anywhere in the house.
- Warm-Up: Japanese radio exercises (Rajio Taiso) to loosen up and get my body primed for action.
- Strength Training: Simple bodyweight exercises, starting slowly and increasing intensity as I get stronger.
- Flexibility & Balance: Short stretching or yoga sessions and basic balance exercises to improve overall stability and mobility.
(For specific workouts, progressions, and tutorials, [click HERE for my detailed exercise plans].)
VI. Nutrition: Fueling for Health and Energy
I’m trying to focus more on whole foods—lean proteins, veggies, fruits, and healthy fats—while cutting back on sugar and processed snacks. As of this moment, Protein is my #1 focus, then working on top of that goal. Currently, my usual food is lean ground beef for the main source of protein, with Fage yogurt mixed with protein powder to help top off and also provide a bit of a sweet treat. I do have plans to transition to a more Mediterranean/Okinawan style diet later.
(For more detailed information on my diet you can read this post, Nutrition – My WOE.)
VII. Sleep: The Unsung Hero of Well-Being
Sleep effects many things, Mental, Spiritual, and Physical. My history with sleep has been terrible. I’ve had Insomnia for as long as I can remember. Later, work started causing terrible sleep habits, it got to where I relied on caffeine to wake me up & keep me up. Then sleeping pills to get to sleep.
When the whole plan of starting over began, sleep was my first priority. I wanted a somewhat consistent sleep schedule, and a non-negotiable, 7+ hours of sleep. It seems my bodies natural sweet spot is around 7 1/2 hours of sleep. Quality sleep improves my mood, boosts willpower, and makes every other healthy habit easier to maintain. Without proper rest, even the best exercise and nutrition plans can fall short.
(For more information on sleep and what I’m doing to improve mine, check out my post, Understanding Sleep.)
VIII. Beyond the Basics: Additional Health Considerations
Improving your physical health isn’t just about exercise, nutrition, and sleep. There are several other factors that influence how you feel and function each day. By acknowledging these elements, you create a more holistic approach to long-term health.
1. Weight Management:
For me, reaching a target weight of around 170 pounds isn’t about chasing a specific number for appearance’s sake—it’s about comfort, energy, and longevity. This means focusing on what feels good for my body rather than conforming to external expectations. Weight management also involves setting realistic goals, recognizing plateaus as part of the process, and celebrating non-scale victories like improved stamina or better mood.
2. Managing Limitations and Conditions:
Not everyone starts from the same place physically. Some people may have old injuries, joint issues, or chronic conditions that require extra care. In my case, I pay attention to how my body responds to certain activities and adjust as needed. If my knees feel stiff one day, I might go easier on squats or shorten my walk. Listening to your body and consulting healthcare professionals when necessary ensures you stay active without exacerbating underlying issues.
(For those dealing with chronic conditions, small lifestyle tweaks—like choosing low-impact exercises, adjusting meal plans, or managing medication schedules—can make a big difference.)
3. Injury Prevention:
Preventing injuries is easier than treating them, so I take simple precautions before every workout. Gentle warm-ups, proper exercise form, and gradual progressions help reduce strain on muscles and joints. Incorporating balance and flexibility training, as well as occasional rest days, keeps my body resilient. If I do encounter a minor setback, I prioritize recovery strategies—like rest, ice, and gentle movement—over pushing through pain.
4. Stress Reduction and Mental Health Integration:
While it’s called “physical health,” your mental and emotional well-being play a major role in your ability to stick with healthy habits. Chronic stress can impact your sleep, make you crave unhealthy foods, or sap your motivation to exercise. That’s why I consider stress management—whether it’s practicing mindfulness, taking a few minutes each day to draw or listen to music, or simply stepping outside for fresh air—an essential component of long-term wellness.
5. Consistency Over Perfection:
Beyond the basics, a key insight is that perfection isn’t necessary. Life will throw curveballs—busy work weeks, family responsibilities, unexpected events—and you might slip on your routine. What matters is that you return to your healthy habits over and over again. By building a flexible mindset, you give yourself room to adapt without feeling like you’ve failed.
IX. Mindset, Motivation, and Community Support
Physical health hinges on mindset. I’ve learned to be patient, celebrating small wins and not beating myself up over setbacks. Connecting with others—online or in person—helps me stay accountable and inspired. We all benefit from sharing our experiences, tips, and encouragement.
X. Conclusion: Taking Your First Step Toward a Level 10 Life
Improving physical health is about small, consistent actions. Whether it’s adding a few extra minutes of walking, picking a healthier snack, or getting to bed on time, every positive step counts. Over time, these choices build a stronger body and a richer life. Start where you are, do what you can, and let these incremental changes carry you forward.
(This article offers an overview of my approach. For more detailed guidance and insights, explore the linked posts throughout, and let’s keep moving toward our Level 10 Lives—one step at a time.)
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