Many culturally fluid people tend to not stay in the same place for very long; those who move from a culture with high longevity like Japan to one with lower longevity would likely need tips on how to continue a healthy lifestyle.
Fitness and longevity expert Timothy J. Ward has transformed hundreds of lives — from professional athletes to octogenarians — using his “Fitness Quadrant System.”
In his book “The GOAT Within,” Ward draws on 30 years of experience to offer science-backed strategies for building strength, extending vitality, and enhancing joy.
The keys to longevity, no matter where you live, boil down to four pillars: avoiding highly processed foods, maintaining muscle mass, strengthening the heart, and preserving metabolic health, Ward says.
The global fitness and longevity trend
Over the past decade, Ward’s clients older than 45 — from Thailand to New York City — sought his guidance after facing preventable diseases. This global demand prompted him to write the book, giving readers tools to reverse aging markers and live longer, better lives.
Now you, as a reader, are part of this global movement toward better health and longevity.
Global life expectancy varies widely: 63 years in Africa, 78 years in Europe and the Americas, and up to 84 – 85 years in Japan, where obesity affects only about 4% of the population. Ward attributes Japan’s edge to an active lifestyle and a diet rich in fish and fermented foods, which promote low body weight, reduced inflammation and optimal gut health.
In contrast, more than 1 billion people worldwide now live with obesity — 880 million adults and 159 million children and adolescents ages 5-19, according to 2024 data from the NCD Risk Factor Collaboration. The World Obesity Federation estimates nearly 3 billion people are overweight or obese.
In the United States, Ward says, overconsumption of processed foods containing endocrine-disrupting seed oils, sugars and trans fats — found in 90% of grocery items — fuels chronic inflammation.
The Centers for Disease Control and Prevention define chronic inflammation as a persistent immune response triggered by infections, autoimmune disorders or lifestyle factors such as obesity (4). It damages tissues and raises risks for cardiovascular disease, diabetes and certain cancers.
Effects of chronic inflammation include
- Tissue and organ damage, as seen in inflammatory bowel disease, where the immune system attacks intestinal cells, causing ulcers, strictures and infections.
- Higher risk of atherosclerosis, rheumatoid arthritis and cancers.
- Lingering pain, fatigue, cognitive issues and depression, even after the initial trigger resolves.
The U.S. Center for Disease Control and Prevention recommends infection control, weight management and early intervention to curb these risks.
Mediterranean diets in Italy and Spain — emphasizing fish, legumes and olive oil while excluding processed foods — correlate with lower disease rates and greater longevity, according to Ward.
Muscle mass, often overlooked, serves as the body’s primary metabolic engine. Adults can lose 1 – 2 pounds of muscle annually after age 40, and grip and leg strength predict overall health, he says.
“There is an entry point for everybody,” he adds. “Start with a basic routine consistent enough to build the habit. You can add life to your years.”
The ‘Fitness Quadrant System’: four keys to longevity
Ward’s “Fitness Quadrant System” simplifies training, making it accessible and manageable for everyone, regardless of their current fitness level. This simplicity empowers you, the reader, to take control of your health and fitness journey.
- Resistance training — bodyweight exercises, weights or resistance bands.
Pro tip: Leg and grip strength are emerging longevity markers.
- Nutrition — prioritize whole proteins containing all nine essential amino acids not produced in the body (eggs, fish, meat, dairy) and healthy fats from butter and whole milk. Choose slow carbohydrates such as brown rice, sweet potatoes, quinoa, flax and chia seeds.
Pro tip: Avoid sugar, white rice and white flour.
- Cardiovascular health — tailor workouts to goals, from fat loss to athletic performance.
- Rest and recovery are essential for sustained progress. By emphasizing this, Ward shows that he cares about your well-being and wants you to achieve your fitness goals in a healthy and sustainable way.
The book also includes a deeper dive into fitness science for readers seeking an advanced understanding.
For more insights, listen to Ward on the “New Normal Big Life Podcast,” hosted by Antoinette Lee.
