Objective, Strategy, Tactics
So you’re convinced that you need to take your health seriously, but what’s next? The health and wellness landscape in the US is a wild place. Not only can pharmaceutical companies advertise directly to consumers, but supplement companies can make unfounded claims with impunity. Our food system suffers from a bizarre combination of onerous regulations, while major food companies sneak in untested and undisclosed ingredients.
How do you cut through the noise? There is a simple framework, common to the business world, that I use with my patients: Objectives, Strategy, Tactics. Peter Attia develops this well in his book: Outlive, as well as his online program: Early.
Objective: What do I want to achieve?
This can also be divided into goals (general) and objectives (specific)
This is where the Centenarian Decathlon comes in
Strategy: How am I going to achieve it? (Big Picture)
What are the major categories I need to focus on?
Tactics: What are the small steps I need to take? (Granular)
What are my specific action points?
What are my specific habits that will fall in line with my strategy to achieve my objectives?
Measure twice, cut once…or just grab your dad’s tools when he isn’t looking!
Objectives: Big Picture
Dr. Ward’s Centenarian Decathlon: What do I want to be doing in my 90’s?
1) Live independently with my wife
2) Be a resource for my grandkids and great grandkids
3) Be a resource for my community
4) Travel Internationally
5) Do a 5 mile hike alone
6) Tend my garden
I fell in love with gardening as an outlet in medical school. I come from a long line of farmers: that’s my grandmother in the background who still keeps a large productive garden, in addition to ~100 acres of apples in Hendersonville, NC
Strategy: How will I get there?
Let’s break down just a couple of those “objectives”
1) Live independently with my wife
Requires that I am able to complete my own activities of daily living (ADLs)
Requires that my wife can do the same - or that we are able to help each other complete them
Suggests that we still enjoy each other’s company 50+ years from now
What are my strategies to achieve this objective?
I need to be physically able to move my body around: strength, coordination, neuronal connections
I need to be cognitively able to plan and execute tasks: buy groceries, prepare food safely, pay my bills
I need to nurture my relationship with my wife
We had the opportunity to visit the Lake District in England during the spring of 2024. This is a popular “Fell (aka: Trail) Run” outside of the village where we stayed.
What are the tactics I’ll use to implement those strategies?
Most people achieve their maximum strength by age 30. After that strength predictably declines by about 10% each decade. Resistance training can prevent or reverse that. To give myself the best shot at being a strong 90 year old I am currently:
Functional fitness - I am doing a crossfit-style workout 3-4 times/week at Hellbender Fitness
This is a risky exercise style, so I have to be careful to leave my ego at the door - the number one goal is “Don’t Get Hurt!”
This is the bulk of my resistance training, though I do a little extra on the side
Zone 2 and Zone 5 training: On the days I don’t lift I’m usually running or biking 30-60 minutes
Measure results: I track my progress
I keep track of my running pace, my resistance training (weight lifting numbers)
I have a VO2 Max Baseline that is pretty comparable to what my Apple Watch predicts for me
I use my Inbody Scale to track my body composition
At Valle Health we use Inbody Scans to track body composition. This is complimentary for Valle Health members.
2. Take steps to preserve my cognitive function: major threats are cerebrovascular disease and dementia
Limit risk/progression of atherosclerosis: blood pressure and ApoB
Stay cognitively engaged after retirement
Maintain hearing, vision
3. Nurture my Relationship With my Wife
obviously this is more subjective and personal, but no less important to me
achieve a work-life balance that allows me to give my wife and family appropriate time
I hope this helps you clarify your own goals, and motivates you to start training for longevity!
Have you taken the time to make your own list?
If you’re interested in becoming a member at Valle Health, send Dr. Ward a message and he’ll follow up promptly.
