7 Things I’ve Learned About Health, Food, and Fitness from My 20s

When you’re in your 20s you think that you have all the time in the world.

But the decisions you make today can either compound for decades or degenerate you.

“The bad days are more important than the good days.” A quote from James Clear, author of Atomic Habits.

Over the past decade, I’ve made a consistent effort to take back control of my mental and physical health.

These are the 7 things I’ve learned about health, food, and fitness from my 20’s:

Invest in yourself early on

I weighed 155 pounds until the age of 23 because I was too afraid to bulk up in fear of losing definition.

The best decision I made in my mid to late 20s was packing on some muscle.

It created a domino effect.

– It raised my maintenance calories allowing me to eat more.

– I could then fit in my favourite foods without getting fat.

– Hitting my protein became easier as a by-product of eating more.

It was a win-win.

You can build 20-30 pounds of muscle in your 30s and 40s but it’s a lot harder.

You can’t dedicate the same amount of time and energy to it.

You have more going on in your life and your testosterone is on a gradual decline.

It’s like investing in the stock market. You reap the benefits of your hard work for decades. Because at that point you only have to maintain what you’ve built.

Don’t stress over food. Enjoy it.

As a chef, I see food as more than nutrients—it’s an experience to enjoy with others.

I haven’t always had this mindset.

In my early 20’s, I was too concerned with hitting my daily protein intake.

I thought if I didn’t stick to clean sources of protein, I wouldn’t hit it.

The reality is unless you’re starving yourself protein can add up quick.

Have fun and get creative with your protein sources. Eat meals like beef stew or fish tacos. Add cleaner meals like eggs or greek yogurt to balance it out.

If you’re neurotic about your diet you won’t make lasting changes.

Focus on all aspects of fitness

In my 20s, the only thing I cared about was becoming more aesthetic.

This led to me developing body dysmorphia.

I never though I was big enough.

I’d walk into a room and compare myself to the guy next to me who weighed 10 pounds more.

But it turns out this is something that a lot of young men deal with when they first get into bodybuilding.

There’s no emphasis on strength or mobility.

It’s all a sacrifice now to become a stronger and more muscular version of yourself that’s fuelling your ego.

This style of training and dieting is never worth it in your 30’s.

Don’t have the personality of a “gym bro.”

Rest is as crucial as work

I’ve had many stressful days and nights working in restaurants. Short-staffed, lineups out the door, running out of prep, etc.

One of the most important things I’ve done for my mental health is manage my expectations.

You have to take a step back and re-evaluate your values.

In 2021, I took a seniority position that had me working longer and longer hours without a pay increase.

The love that I developed for cooking was fading with each shift.

I stopped making time for the gym, and I saw my friends and family less and less.

What am I working towards? What will I even do with this extra money?

At 30, I now keep the bigger picture in mind – a holistic approach that combines work and play.

I make time for the things that matter to me. If that means less money in the short term, so be it.

Environment is everything.

This may be the most important point on this list.

Who you choose to spend time with will make or break your success.

How successful would Warren Buffet be without Charlie Munger?

I’ve made a point for years to never work for someone I wouldn’t want to be like.

Find mentors further along than you living the life that you want to live.

The wrong types of people are parasites.

They’ll try to get inside your head and criticize your every move.

This requires you to get out of your comfort zone.

Attend local meetups in your area. Go to seminars. Upgrade to a gym with a better facility.

Those are places high value people spend their time.

The world is going to move around you regardless

You and I have the same 24 hours in a day.

We manage our time based on what we value most.

Your friends, coworkers, and even family, will do what’s in their best interest. Not yours.

If you fear judgement from others, remember that no one thinks about your life. They think about their life.

At the grocery store, no one thinks about what you’re having for dinner.

At the gym, no one keeps track of your workout. They care about themselves.

That’s not a bad thing. It means you’re free to do what you want with your life.

Next time you’re faced with this insecurity, ask yourself:

Will this person be important to me in 5 years?

If the answer is no, ignore them.

Always trust your gut.

One of my biggest regrets from my 20s was not following through with the goals I set.

Your mind and body will nag at you when you do this.

I remember countless nights lying awake with anxiety, wondering what my life was. I’d ask myself questions like:

Am I making the right decisions? Will it work out? What if it doesn’t?

Most of the time I knew what I had to do and I still chose to put it off.

Every time you do this your anxiety grows stronger and stronger like a black cloud hanging over you.

The only way to overcome this stress is to take action now.

Hope this post gave you some perspective.

Talk soon,

-Brandon