I am at the tail end of a transpacific flight, crossing 14 time zones in about 13 hours after two shorter flights earlier in the day, and strangely enough, I feel fantastic. Despite trying to travel less, I still take on average 1-2 flights every week, often with time zone changes. Not as much as a decade ago during the crypto boom, when Sean and I were building First Block Capital and Hut 8, and there were weeks when we spent three nights sleeping on airplanes. There were even times when I had to cut business trips short and fly home because I was physically exhausted. I probably still take too many flights to be considered healthy, but what is interesting is that despite being a decade older, I actually feel better than I did during those days. As I sat on this flight, feeling surprisingly energetic ten hours into an intercontinental journey, I started wondering why. Does life get better after 50? For me, it seems to.
What has changed?
Earlier in the flight I was reading two Nature papers on biological clocks and the use of principal component analysis to calculate biological age. The idea is that aging is incredibly complex, but certain “master dials” explain much of that complexity. That made me think about my own life. What dials have changed over the past decade that might explain why I feel so much better today?
Time management
Interestingly, I still have a huge lack of time today, but the difference is that I manage it very differently.I have become much more selective about meetings than I was in the late 2010s. No more coffee meetings, lunches, or dinners without a clear purpose. Instead, I prioritize spending time with friends and family. I try to keep Zoom meetings short, ideally 30 minutes, although that is not always possible. I rarely do in-person meetings anymore unless I am attending a conference. Depending on where I am in the world, my first call is usually at 7 or 8 a.m., and I try to finish my last one before 10 p.m. No more calls before dawn or late into the night.
AI and X
AI has helped enormously as well. In the past, I would spend 1-2 hours every morning catching up on news across all the sectors I follow. That meant opening dozens of browser tabs and scrolling endlessly through Twitter. Today, AI agents prepare summaries while I sleep. By the time I wake up, I have a good overview of the most important developments in AI, biotech, crypto, financial markets, and other topics that interest me, along with the most important discussions happening on X. In 15 minutes, I know what happened overnight.
I have also built a personalized dashboard on X with curated lists focused on niche topics that I want to understand deeply. That has been a real game changer, because I don’t miss any important news anymore, and I have one place where I can find all the latest developments on topics that interest me.
A state of flow
But the biggest difference is something harder to quantify: For the past few months, I seem to have been in a near-constant state of flow. Looking back, flow for me is not about being relaxed, because my days are still packed. It is the feeling that the things consuming my energy are also giving energy back. Ten years ago, almost everything on my calendar cost me energy. Today, many of the things on my calendar recharge me.
My to-do lists used to feel endless. No matter how much I got done, there was always more work waiting. These days, I regularly see the light at the end of the tunnel, even if I never quite get to zero.
Having a purpose in life
In many ways, that shift began when Sean and I started Helixion Therapeutics a couple of months ago. I feel like I am finally working on something that is deeply meaningful to me. Designing personalized cancer vaccines and making them more accessible feels directly connected to improving people’s lives. That gives me a different kind of energy than many of the projects I have worked on in the past.
I have always enjoyed being ahead of the curve, and building an AI-first biotech company at a time when many organizations are still figuring out how AI fits into their workflows is intellectually exciting. Every day I learn something new. I spend hours reading biology and immunology papers every week together with Claude, exploring ideas, asking questions, and trying to understand where the field is heading. Instead of draining me, it gives me energy.
Alcohol
The changes did not stop there. Because I now have regular early-morning and late-evening meetings, I stopped drinking alcohol during the week. Over time, that reduced my desire to drink on weekends as well. I still enjoy a few glasses of wine with friends on my boat or over a nice dinner, but that is about it. In airport lounges and on planes, I now drink sparkling water or occasionally I splurge on a Diet Coke. I do not miss alcohol nearly as much as I expected.
A decade ago I drank almost every day. Before an overnight flight eastbound, I had a routine: 2 beers in the lounge, a steak and 2 glasses of California Cabernet Sauvignon on the plane, then I popped melatonin and went to sleep. Today I still take melatonin for jet lag and I may order a steak on the plane, but for the rest it’s just sparkling water when I am in the air. Part of this change may be a consequence of the flow I am experiencing, but I also suspect that reducing alcohol actually reinforces it. Even 1 or 2 drinks noticeably affect my sleep scores. I still enjoy a drink every now and then, but hangovers are a thing of the past.
Diet
I had already started intermittent fasting years ago and still do it today. More recently, I have focused on eating more protein and vegetables and fewer carbohydrates. I also serve myself smaller portions because I tend to finish whatever is on my plate. I still enjoy chocolate or chips occasionally, but I no longer feel the need to snack nearly as much as I used to.
Exercise
Exercise has become more consistent as well. Since starting Helixion, I have tried to get to the gym almost every day before dinner. I typically run five to eight kilometers and do some weight training. Nothing extreme, but enough to feel that I have accomplished something. I used to listen mostly to podcasts while running. I still do that sometimes, but more often I listen to upbeat music. I created a few playlists that are perfect for 30-45 minute runs, and they seem to pull me even deeper into flow. Instead of filling my head with new information, the runs give my mind space to wander. I regularly come up with new ideas while running and I occasionally stop to make notes on my phone before I forget them.
Supplements
I have also become much more consistent with my supplements. I take around 15 of them daily. In the past I would often skip a day or 2 when traveling or during busy periods. Now I place them on my hotel desk or kitchen counter where I cannot miss them. If I forget to take them during the day, I take them before bed. It may not be the ideal timing, but it is certainly better than skipping them altogether.
Sleep
All of this has contributed to better sleep. In my forties, I often struggled to fall asleep and frequently woke up during the night. Today I usually fall asleep within 10 minutes and sleep through the night. I try to be in bed by 10:30 p.m. with a book or podcast rather than working late into the evening. I still probably do not sleep enough. Most mornings I wake up naturally after about 6-6.5 hours, but I feel rested and ready for the day. That is very different from ten years ago when I relied on an alarm clock and often wished I could stay in bed longer. Whenever possible, I also take a 20-30 minute nap after lunch, which really improves my afternoon productivity.
Living in the tropics
Another factor may simply be where I live. Spending most of the year in the tropics means warm temperatures and sunshine almost every day. I spend much more time outdoors than I did when I lived in Vancouver, Europe, or China. It feels great to open the curtains and balcony doors in the morning, feeling warm air coming in, and stepping outside without having to think about the weather.
Taken together, all these changes have created a continuous sense of flow that has now lasted for months. I feel more productive, healthier, and happier than I did a decade ago. My personal relationships are stronger, although there is still room for improvement there. Looking back, I do not think there was a single breakthrough or silver bullet. The improvements came from dozens of small decisions that reinforced one another over time.
I reset my biological clock by 11 years
Recently, I was invited to submit my biomarkers for Professor Brian Kennedy’s LinAge2 biological clock. Those were the same Nature papers I had been reading earlier on this flight. I honestly did not know what to expect. Part of me worried that 30 years of working too hard would have left visible scars. But he results surprised me: At 53 years old, my measured biological age came back resembling that of someone who had not yet turned 42! Of course, biological age models are imperfect, and I would not base major life decisions on a single number. But the result was still encouraging, it suggested that the changes I have made over the past few years may be having a meaningful impact.
Conclusion
If there is one lesson I take away from all of this, it is not that purpose alone matters, nor that supplements, exercise, sleep, or nutrition are the answer by themselves. It is the combination of all of them.
For me, the biggest shift was finding work that I genuinely care about. That seems to have created a positive feedback loop that improved many other aspects of life. But the reverse is also true. Better sleep, better health, less alcohol, and more exercise make it easier to do meaningful work.
If you can find something that excites you, whether it is your job, a side project, volunteering, building a business, creating art, or helping other people, it may be worth pursuing. AI has dramatically lowered the barriers to starting new projects and learning new skills. Many opportunities that were inaccessible only a few years ago are now within reach.
Life can be amazing, but you have to make it amazing yourself. Small improvements compound over time, just like investments do. Start early and keep working on it, it will pay off eventually.
Interested in doing the LinAge2 biological clock yourself? There is no customer-facing website yet, but you can get in touch with Avely@beyondclock.com