From Overweight to Adventure-Ready: How Retiring Early Transformed My Health
Dropping kilos, building habits, and staying fit for a lifetime of adventure—all thanks to geo-arbitrage.
When I first retired at 35, I weighed in at a cheeky 108kg, and let’s just say—I wasn’t feeling great in my own skin. Work had been stressful, and I hadn’t been looking after myself. I was training, sure, but I wasn’t taking nutrition seriously, and I was drinking way too much. My health was an afterthought.
My stepping off point
After moving to Panama, I had a wake-up call. I realised there was absolutely no excuse for me to keep living in my ‘pork-chop body.’ I had all the time in the world now—no work stress, no excuses. It was time to do something about it. Luckily, around this time, I was reading Atomic Habits by James Clear, and it completely shifted my mindset. I learned that it’s not about setting goals—it’s about building systems or stacking habits.
“A system is the collection of habits and processes that lead to a desired outcome. It focuses on the process, not just the goal.” For example:
A fitness system might include meal prepping, counting calories, cutting back on booze, regular workouts, and sleep tracking.
These activities are included in your everyday routine so you’re always aware of them and working towards them. This quickly becomes apart of who you are.
So, I decided to build a system for my health, and here’s what that looks like today.
Health & Preventative Care
One of the best things about Panama is how accessible and affordable healthcare is. I found a great sports doctor who helped me map out a long-term plan, including prepping for some big hikes (one was two months long, another three weeks). This was a great first experience and my doctor is now my first point of call now when I come with a mad idea for a hike or a run. Aside from the regular consultations with the Doc, I get a series of check ups aimed at identifying issues early and dealing with them.
Now, my system includes:
✅Tracking Calories
✅Daily exercise
✅Blood tests twice a year to keep an eye on key health markers
✅ Eye exams once a year
✅ Regular weigh-ins and nutritionist check-ins, especially when training for an event ✅ Dental checkups twice annually. ✅ Visit Dermatologist to check moles / skin for Cancer nasties (New addition)
Fitness & Training
I exercise daily—gym sessions, hikes, boxing, and running. I also make it a goal to hit 10,000 steps a day. Having big events on the calendar—like marathons or long distance hikes in beautiful places —keeps me motivated. It means I can tailor my training based on what’s coming up. If a 1/2 marathon is on the horizon, I ramp up the running. If it’s a big hike, I focus on legs and endurance. This keeps things fresh and keeps me accountable. I also let the Doc and nutritionist know what the plan is so they have the context and can help out with the training build up.
Running a Marathon in Florence in 2024 was a huge goal for me.
Sleep: The Game Changer & My biggest Challenge
I’ve become waaay more intentional about my sleep. Ideally, I like to go to bed early and wake up around 6 AM—it makes me feel like I have a head start on the world and this cycle just feels the most natural to me. That said, my partner’s sleep cycle is the complete opposite, so we’re still figuring out the balance. But when I get my 8-9 hours, I feel invincible, I write better and have alot more focus.
Food & Drink
Still one of my favourite breakfasts
Food is everything for health and weight management. I still eat everything, but I track my calories and focus on protein. Don’t get me wrong, I will smash a burger or pizza occasionally too. But it’s intentional now and accounted for. I don’t stress if I go over on carbs or fats occasionally because I’m training hard and I count the calories. This means if I go over one day I can make it up the next. Balance. The biggest shift? Drinking less (or not at all). I realised alcohol wrecks my training—it messes up my recovery, sleep, and often leads to me stuffing my face full of garbage food after a few too many pints. These days, I’d rather feel good than be nursing a two-day hangover. Perhaps that’s just me getting old lol?
Weight Loss & Progress
Right now, I’m down to 97kg and working my way toward 89kg. According to the nutritionist scans, over the last couple of years i’ve put on abit of muscle which is good for general well being and functionality. But, as I drop weight (body fat), I feel better, move better, and have fewer aches and pains. Also, being lighter comes with more enjoyment. For example, when I go hiking, i enjoy it alot more when i’m lighter and carrying less beef lol. It makes it easier on my knees and back for sure and this becomes a virtuous cycle. The lighter I am the easier hiking is and the more I do it. The more I do it the lighter I become etc etc.
But the key isn’t the number—it’s the health system i’ve built so far and continue to adapt. I trust that as long as I stick to the process, it’s just a matter of time before I get there.
Meditation & Mental Balance
Lately, I’ve added a simple meditation practice—nothing fancy, just free guided content on YouTube with noise-canceling headphones. I usually just lay down on the bed or in a chair, get comfy, close my eyes and just try and focus on the audio. I shut everything else out. It’s my little escape from the day, some me-time and a reset button that keeps me balanced.
The trails… where I find peace and balance.
Final Thoughts
For me, it all comes down to systems, not willpower. These daily habits keep me in check, and they ensure I can keep doing the things I love—hiking, adventuring, and pushing my limits.
Retiring early through Geo-Fire has meant that I could make the changes to my health and habits early enough, so that I take advantage of my greatest resources…time and good health. What’s my overall goal for building this health system of mine?
I’m going to be that beast of an 80-year-old dude still trekking up mountains, leaving youngsters in the dust. And at this rate, I like my chances.
Cheers
Andy
Medellin, Colombia
Switzerland is one of my favourite places for hiking.
A great post fella. Some good points to consider. Our walking in Vietnam gave us a kickstart now we just need to keep motivated to keep it moving.