Today I’m fired up to share an idea that changed how I view health and fitness. It’s been on my mind a lot lately—especially because I just re-checked some personal data and realized I’ve actually improved over the past year. So I wanted to pass it on.
One of the most powerful conversations I’ve ever been a part of was around the difference between lifespan and healthspan. It was a presentation by my mentor, Chris Cooper of Two Brain Business, at a mastermind meetup in Las Vegas back in 2024. He used the Blue Zones documentary from Netflix as a jumping-off point—the one about the places in the world where people live the longest and what they do to make that happen.
That’s when the idea of healthspan hit.
So what is it?
Lifespan is how many years you’ll be alive. Insurance companies calculate this based on genetics, biomarkers, and lifestyle—and they’re usually not far off. As grim as that sounds, it’s true. Most of us will only shift our lifespan by a small margin. When it’s your time, it’s your time.
But here’s the game changer:
Healthspan is how many of those years you actually get to live well. To move. To stay independent. To travel, play with your kids, and do the things you love—without relying on a wheelchair or lying in a hospital bed.
Most people’s healthspan starts to tank long before their lifespan ends. But it doesn’t have to. And when I heard this concept, I thought: this is what it’s all about.
Ain’t no way I’m spending my final years stuck in a chair watching daytime TV. I’m going to squeeze every drop out of this life, all the way to the end.
My life, my rules. I’ll control what I can and let the rest be.
Here’s what I did—and how you can, too:
#1: Took a Life Expectancy Quiz
First, I took a basic lifespan calculator quiz just to see where I stood.
Then I made moves to increase that number.
I joined Function Health to get regular blood work done. It gives me a look under the hood—what’s optimal, what needs work—and I can adjust my nutrition and supplements accordingly. Most people have no idea what’s happening in their body. When you do know, you can change it. Simple as that.
I also quit nicotine cold turkey.
I’m an open book—years of baseball led to chewing tobacco, then Zyn (because of course Big Tobacco found a new way to hook us). But over a year ago, I tossed that sh*t. It didn’t serve me anymore. I didn’t want some little white pouch having control over me. I make the rules. And since then, a few people around me have quit too. That’s a huge win.
This doesn’t mean life has to be perfect. Enjoy the cake. Have a drink with friends. But if there’s low-hanging fruit—take it. Control what you can.
#2: Measured and Improved Strength + Fitness
Your fitness matters. Strength matters. Cardio matters. End of story.
In the last year, I increased my VO2 max by 5 points—up to 58. I also increased my squat, deadlift, and press numbers relative to my bodyweight.
This stuff makes you harder to kill. Or in simpler terms—it increases your healthspan.
So get to the gym. Lift heavy. Push your limits. Do it for yourself and nobody else. This is the payoff.
#3: Plugged It All Into a Healthspan Calculator
I used a calculator Chris shared with us to measure the gap between my lifespan and my current healthspan.
The closer those two numbers are, the more years I get to live well.
When I updated my numbers recently, the result hit hard: I bought myself 3 more years of life—quality life—for me and my family.
That’s the best PR there is.
This concept changed the game for me. It made showing up on hard days a little easier. It made getting something done feel like it meant something.
Yeah, hitting a lift is cool. Losing weight is great. Feeling better is amazing.
But physically seeing that you’ve added years to your healthspan?
That’s real motivation.
Let’s all fight for a longer, better life. Together.
– Coach John
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