Over the past 10 years, I’ve lost 45 pounds through consistent, mindful changes to how I move and eat. Today, I’m wearing the same size 30 pants I wore 50 years ago. For the last couple of months, my resting heart rate has often been around 50 bpm—a sign of strong cardiovascular fitness. Two weeks ago, my bloodwork showed triglycerides at just 38 mg/dL (very low and optimal) and HDL (“good” cholesterol) at 75 mg/dL (excellent for heart health protection).
These improvements didn’t happen overnight. They come from daily habits I’ve built deliberately, motivated in large part by my mother’s fall and broken hip. I know how devastating falls can be later in life, so I’ve focused heavily on leg strength, deep mobility, balance, and flexibility to make my body more resilient and far less likely to fall—even into my 90s.
Here’s what I do consistently:
Every day: 20 minutes of legs up the wall (for circulation and recovery), 10 minutes of horse stance (building isometric leg strength, stability, and endurance), two 10-minute sessions of full Asian/deep squat (for hip, knee, and ankle mobility), 2 minutes pulling my feet toward my head + 2 minutes leaning over each leg (targeted hamstring and hip stretches), and 2 minutes of supine twist (for spinal mobility and tension release).
Every day: 20 minutes of meditation, twice a day (for mental clarity and stress reduction).
Every day: Either 30 minutes of slow jogging or swimming (steady cardio without over-stressing joints).
Every other day: Two sets of 10 pull-ups, two sets of 35 push-ups, and one set of diamond push-ups (for upper body strength and overall balance).
Every day: At least 3 hours of piano playing and practice (the heart of my creative and emotional life).
On the nutrition side, I’ve severely cut back on fats—using only olive oil and avocado oil (plus a tablespoon or so of butter), eating two eggs daily, and very little red meat (once or twice a month). This shift has helped optimize my lipid profile while keeping things simple and sustainable.
The best part? These aren’t extreme efforts—they’re steady, enjoyable practices that add up over time. Even if you only do any of these things for one minute a day, it’s going to change your life. Seriously—if a person could just hold a horse stance for 30 seconds to start, or try a minute of deep squatting or legs up the wall, it begins rebuilding strength, mobility, and confidence that carries into every day. Start small, stay consistent, and your body (and mind—and maybe even your music) will thank you for decades to come.