WHEN I HIT midlife, I assumed I understood my body. I’d spent decades training and racing at the highest level, pushing through pain, fatigue and pressure more times than I could count.
But then my energy dipped, and recovery became a daily battle. I was waking up tired and grinding through the day.
That shift forced a rethink. I didn’t want to simply get through life – I wanted to live it fully for decades to come.
My dream is to be as fit and healthy as I am now at 57, when I am 80. Surfing waves, climbing mountains, skiing any slope, keeping up with my grandchildren.
To do that, I had to move from “performance at all costs” mentality to a lifestyle where I am truly nourishing my energy, right down to the cellular level.
Mindset: from performance to longevity
In my racing years, my mindset was simple: more training equals more results. You override the body and push through for performance. However, longevity doesn’t work like that and requires a different approach – one that asks, how do I build energy, not burn out?
Now I treat energy as something to support daily. I’m big on Qigong, a Tai Chi movement practice that combines breath, flow and mindfulness. It’s not about smashing yourself; it’s about tuning your nervous system so your body can actually create energy and vitality instead of burning out through stress.
Movement: for strength, mobility and fun!
Overall, my focus has shifted from hard training to enjoying movement every day. I still do the sports I love – surfing, stand-up paddle-boarding and foil sports. If you haven’t seen foiling, it’s basically boards fitted with a hydrofoil wing underneath. Once you get moving, the board lifts above the water, so you feel like you’re flying. It’s smooth, fast and ridiculously fun.
My exercise routine supports strength, flexibility and fitness so I can fully participate in life. A sample of this routine includes:
Core Connection (exercises to build your core strength)
- Plank hold
- Crunch
- Superman
- Bicycle crunch
- Side plank extensions
Wake-Up Mobility Flow (supports mobility, flexibility, balance and fitness)
- Forward lunge
- Side lunge / crab walk
- Reverse lunge with knee drive
Integrated into my daily walk:
- Leg lifts
- Hurdle lifts
- Hip rotations
- Dancer bow
Warming up and cooling down with gentle stretching is essential for both performance and recovery.
The link between longevity and our cells
The more I’ve leaned into longevity, the more I’ve realised it all starts at the cellular level – specifically with our mitochondria, the tiny powerhouses inside every cell. Think of them as the body’s batteries. We have millions of them and they rely on the right natural fuel to function. When that fuel depletes – through ageing, stress, poor sleep or unhelpful eating – our energy, recovery and overall vitality take a hit. This is why mitochondrial health is now being called the New Frontier of Evidence-based Wellbeing.
At the centre of this energy system is Ubiquinol, an antioxidant your body naturally produces within the mitochondria. It helps power the body’s energy production whilst helping to protect against oxidative stress. The catch is that our Ubiquinol levels naturally begin to decline from around age 20.
What we now understand is that maintaining mitochondrial function can play a key role in assisting our energy, endurance and healthy recovery as we get older. When our cells thrive, our whole body follows – supporting a longer, more active and vibrant life.
Nutrition: fuel up for cellular energy
I see food as fuel, central to my health and wellbeing. Most of what I eat is paleo-style: quality meat, healthy fats and oils, complex carbohydrates, and plenty of colourful fruit and vegetables. I find it keeps my energy steady and supports my recovery by keeping inflammation in check.
Food isn’t about restriction, it’s about nourishment. For me, I feel better avoiding sugar, alcohol, gluten, dairy and processed food. Before I eat I always ask: does this support my energy and recovery, or take away from it?
When I get my nutrition right, it creates the foundation that allows me to follow my purpose and passions – and that’s when I get to explore what my body, mind and soul are truly capable of.
Supplements: targeted support for mitochondrial health & healthy ageing
Magnesium and greens powders have long been staples for me, and so has Ubiquinol, which I’ve taken for years to support my mitochondrial health and energy. I can feel when my energy is sapped, with the full life I lead – from grandchildren to exercise, coaching and other business interests. Supporting my mitochondrial energy production, called ATP, supports my overall energy, body, mind and soul.
I’m not a healthcare professional – I’m a high-performance life coach – so this is simply what I’ve found works for me through personal experience.
Sleep: for recovery and longevity
Sleep is non-negotiable and vital to my longevity routine. I aim for eight hours minimum a night.
To get there, I keep evenings simple: an early dinner, time for digestion to settle and no blue light-staying off my phone, devices and TV close to bedtime. When sleep is right, cortisol levels balance, recovery improves, and energy follows.
Overall, what I’ve learned is that when you respect your body’s signals, fuel it well, move with purpose and calm the nervous system – a long, vital, switched-on future is possible.
Trevor Hendy AM is a former Australian Ironman and high-performance life coach.
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Related:
Dr. Peter Attia’s new longevity playbook
