Free healthy-living checklist for grapplers 35+
You're not trying to live forever. You're trying to keep rolling.
Healthspan is trainable. Strength, conditioning, and staying on the mats push the decline to the very end, so more of your life gets lived on your terms.
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What it covers
Staying on the mats past 35 isn't about one big change. It's a handful of habits, done most days, for years. The toolkit lays them out in three areas, each with habits to add and habits to cut, and each one backed by research. The full references are in the download.
Physical
Your body rebuilds between sessions, not during them.
- Sleep like it's training
- Lift 2–3x a week
- Feed the repair
- Training spikes
- Post-roll drinks and the skipped shower
Mental / Emotional
Every hard round is a choice: flee or learn.
- Train your attention
- Get outside
- Catastrophizing pain
- The endless scroll
Social
The mat is a great team. Don't let it be your only one.
- Protect your people
- Give back
- Disappearing when you're hurt
How to start
Pick one habit per section, own it for 4 weeks, then add the next. Slow is how it sticks.
- Pick one habit from each section. The easiest one, not the most impressive one.
- Write down exactly when and where you'll do it.
- Every Sunday, check the box: did you do it at least 5 of 7 days?
- Hit 4 weeks straight? Keep it and add the next one.
Built by Rod Henderson, ScD, PT: 10th Planet brown belt and strength coach who has spent 30 years keeping athletes in the game.
Keep rolling. Start with the toolkit.
Free download. Email in, toolkit back.
Get the toolkit ↑Education only, not medical advice. · rod@physiograppler.com