Win the Game of Life: Making the Moves to Avoid Chronic Disease

According to the CDC, more than 90% of Americans over age 65 have at least one chronic condition.

That’s the game board most of us are walking into — and whether we like it or not, the system is set up for us to lose.

I’m a big fan of Dr. Peter Attia. His book Outlive and his work on longevity have shaped a lot of my thinking about healthspan — not just how long we live, but how well. Recently, I was watching his Talks at Google session filmed at Google’s headquarters in California. It’s a thoughtful, science-based discussion about aging, exercise, and chronic disease — and it’s worth watching in full.

In that talk, Dr. Attia lists what he calls the “modern drivers of chronic disease”: industrial food, chemical exposure, sugar, ultra-processed foods, inactivity, stress, and poor sleep. He explains that it’s rarely one factor, but when three or four of them combine, most people start sliding toward metabolic disease.

He’s right about the causes — but I don’t think they’re inevitable. To me, this is a game, and we’re all players.
They win if you develop a chronic disease.
You win if you don’t.
The challenge is that they make the first move — filling your grocery store, your phone feed, and your schedule with choices that chip away at your health. Your job is to counter those moves, one at a time.

Opting Out Is Still Possible

We can’t avoid every form of chemical exposure — it’s part of modern life. But we can choose food grown in healthier soil, raised without synthetic fertilizers, pesticides, or additives. That choice alone removes a major source of daily exposure.

Avoid sugar and ultra-processed foods, and you automatically eliminate several of the other drivers Dr. Attia names — hyper-palatability, excess fat and salt, and the constant cycle of craving that leads to inactivity. Once you eat real food, movement comes naturally, and once you move, you rest better.
Each move makes the next one easier.

Movement Doesn’t Need a Membership

I don’t go to the gym often. But I do ruck.

When I started, I filled a backpack with a few books and walked a single mile in my old running shoes. Over time, I built up — first adding distance, then a ten-pound weight. This past weekend, I walked ten miles carrying forty pounds.

For me, rucking has become the simplest way to stay active. I don’t need special equipment or a routine. Just a backpack, a little weight, and time outside.

Research shows that even 15 minutes of brisk walking per day can lower the risk of death from all causes by nearly 20% (Vanderbilt University Medical Center). Some people add weight, as I’ve done, to make it a bit more challenging.

The main thing is consistency. Movement doesn’t have to mean a gym or expensive gear. It can start with a single mile, and a few books in a backpack.

Still, while movement matters, most research shows that diet plays an even larger role in long-term health and chronic disease prevention (The Week, 2024). That’s why my own approach starts with food — clean, nutrient-dense, and raised right — then builds from there with daily movement and real rest.

The Stakes of the Game

The National Council on Aging reports that 93% of older Americans have at least one chronic condition, and nearly 80% live with two or more. That’s the scoreboard. The system wins when we resign to it.

But every time you choose local food, lift something heavy, or turn off the screens early, you make a move in your favor.

Healthspan isn’t luck — it’s strategy.

At Tyner Pond Farm, we see that strategy in action every day. We raise our animals on pasture, without chemicals or antibiotics. We partner only with farmers who share those values. We do this not because it’s trendy, but because food should help you win the game of life — not shorten it.

Frequently Asked Questions

What are the main drivers of chronic disease Dr. Peter Attia talks about?
He points to industrial food, chemical exposure, sugar, ultra-processed foods, inactivity, stress, and poor sleep — usually working together. When three or four of these overlap, the risk of metabolic disease rises fast.

Isn’t chemical exposure unavoidable?
It’s true that none of us can live in a completely chemical-free world. But you can lower your daily exposure by eating regeneratively raised meat, eggs, and vegetables from local farms instead of industrial food chains. Healthier soil and fewer synthetic inputs mean fewer chemicals in your body.

How much exercise do you really need?
Even 15 minutes of brisk walking a day makes a difference. A Vanderbilt study found it lowers all-cause mortality by nearly 20%. Add a light backpack or a few pounds of weight, and you get even more benefit without needing a gym membership.

Which matters more — diet or exercise?
Both matter, but research shows diet plays a much larger role. A 2024 analysis suggested food choices may be ten times more important for long-term health outcomes than exercise alone.