Last week, I had the privilege of speaking to a group of 7- and 8-figure entrepreneurs at a lunch in Dubai, diving deep into a topic that’s close to my heart: longevity as a competitive advantage.
As the founder of Elite, my mission is to help high performers achieve peak health and performance so they can dominate in both their professional and personal lives.
At the core of this mission lies a powerful idea: your health is the foundation of your success.
In this blog, I’ll share insights from my talk, breaking down why viewing your health as a competitive edge is not only vital for entrepreneurs but also achievable with the right principles and strategies.
The Problem: Society's Misguided Values
In today’s world, we’re taught that our worth is tied to how much money we make.
This leads many entrepreneurs to sacrifice their health in the relentless pursuit of success.
Add to this the noise of “quick-fix” health advice, fads, and information overload, and it’s no wonder people feel stuck or unsure where to start.
But here’s the truth: without health, wealth loses its meaning.
The Solution: Health as a Competitive Advantage
Your health isn’t just a box to check—it’s the foundation of every decision, every relationship, and every dollar you earn.
By prioritizing your health, you gain:
Looks: A confident, energetic presence.
Energy: The stamina to tackle long hours and high-stakes decisions.
Focus: Mental clarity to stay sharp.
Tenacity: Resilience to handle stress and adversity.
Achieving this isn’t about following fads or quick fixes—it’s about embracing principles that work and making them a lifestyle.
It starts with creating the right identity: you’re not someone trying to “get healthy.”
You’re a high performer who values health as a core part of success.
The Pillars of Longevity
Here are the four key pillars I shared during my talk, designed to help entrepreneurs thrive:
1) Exercise: Building Strength and Resilience
Exercise is the cornerstone of longevity.
It’s not just about looking fit—it’s about staying physically and mentally strong for the long haul.
Resistance Training: Muscle is one of the strongest predictors of longevity. After age 40, you naturally lose up to 8% of your muscle mass per decade. Regular strength training can slow or even reverse this loss, preserving mobility, strength, and metabolic health.
Grip Strength: A simple yet powerful marker of overall health and longevity. Studies show that stronger grip strength correlates with lower risk of chronic diseases and longer life expectancy.
VO2 Max: Your cardiovascular fitness is directly tied to how long and well you’ll live. Activities like running, cycling, or rowing can improve your VO2 max.
Morning Workouts: Exercising in the morning boosts Brain-Derived Neurotrophic Factor (BDNF), a protein that enhances brain health, focus, and mood.
Takeaway: Commit to resistance training 2-4 times a week, include some form of cardiovascular exercise, and aim for consistent daily movement.
2) Nutrition: Fueling Your Body for the Long Game
Nutrition isn’t about restrictive dieting—it’s about giving your body the fuel it needs to perform at its best, recover efficiently, and build resilience against disease.
High-Protein Diet: Protein is crucial for maintaining muscle, supporting recovery, and keeping you satiated. Aim for 1.6-2.2 grams of protein per kilogram of body weight.
Intermittent Fasting: This isn’t just a weight-loss tool—it improves insulin sensitivity, reduces inflammation, and promotes cellular repair through autophagy.
Mediterranean Diet: Backed by decades of research, this diet focuses on whole, nutrient-dense foods like fruits, vegetables, lean proteins, nuts, and olive oil. It’s linked to lower risks of heart disease, cancer, and cognitive decline.
Whole Foods Diet: The fewer processed foods you consume, the better. Focus on foods in their natural state to maximize nutrient intake and minimize unnecessary additives.
Takeaway: Prioritize whole, high-quality foods, focus on protein, and consider incorporating fasting protocols for metabolic health.
3) Recovery: Restoring and Recharging
Recovery is often overlooked but is critical for long-term health and performance.
It’s during recovery that your body repairs, adapts, and strengthens.
Sleep: Quality sleep is non-negotiable. It’s when your body produces testosterone, repairs tissues, and consolidates memories. Aim for 7-9 hours of uninterrupted sleep each night.
Mobility and Stretching: Regular mobility work prevents stiffness, improves posture, and reduces the risk of injury. Simple practices like stretching, using a standing desk, and incorporating resistance bands can make a big difference.
Sauna Use: A Finnish study found that using a sauna 4 times per week for 10-15 minutes reduced all-cause mortality by 40%. Saunas improve circulation, reduce stress, and support recovery.
Supplements for Stress: Under stress, your body burns through key nutrients like magnesium, vitamin D, and zinc twice as fast. Supplementing these can help your body recover and function optimally.
Takeaway: Prioritize sleep, incorporate mobility work into your routine, and consider sauna use and targeted supplementation for optimal recovery.
4. Lifestyle: Creating an Environment for Success
Your lifestyle is the glue that holds everything together. By managing stress, staying active, and nurturing relationships, you build a foundation for lasting health.
Stress Management: Chronic stress accelerates aging and impacts your decision-making ability. Practices like mindfulness, meditation, and journaling can help you manage stress effectively.
Daily Movement: Walking is one of the simplest and most effective forms of exercise. Aim for at least 7,000-10,000 steps per day to boost cardiovascular health and mental clarity.
Social Connection: Entrepreneurs often face isolation, but strong social bonds are critical for longevity. Make time to connect with family, friends, or mentors regularly.
Alcohol: Keep it in moderation. Alcohol can disrupt sleep, impair recovery, and add unnecessary calories. Avoid using it as a coping mechanism for stress.
Takeaway: Build a lifestyle that supports your goals by managing stress, prioritizing movement, and cultivating meaningful connections.
Final Thoughts: Longevity is the Ultimate Advantage
Your health isn’t a side project—it’s the engine driving your success.
By prioritizing exercise, nutrition, recovery, and lifestyle habits, you’re investing in a life of energy, focus, and resilience.
Longevity isn’t just about adding years to your life; it’s about making those years more productive, fulfilling, and impactful.
The better your health, the sharper your edge in business—and in life.
Thank you for reading, and as always, I’m here to support you on your journey to building a high-performance lifestyle.
To your health and success,
– Oliver
P.S. Are you an entrepreneur, executive or high performer who wants to get lean, skyrocket your energy, and get in your best shape in less than 3 hours per week? Apply for my private one-on-one coaching here.
References:
Muscle Loss: Roubenoff, R. (2003). "Sarcopenia: Effects on Body Composition and Function." Journals of Gerontology Series A: Biological Sciences and Medical Sciences.
Sauna Study: Laukkanen, T., et al. (2015). "Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events." JAMA Internal Medicine.
Mediterranean Diet: Estruch, R., et al. (2013). "Primary Prevention of Cardiovascular Disease with a Mediterranean Diet." New England Journal of Medicine.
Stress and Aging: McEwen, B. S. (2007). "Stress and the Aging Brain." Neurochemical Research.
