Time Is Limited. Start Acting Like It.
Read on kevferrell.com
Welcome to REWIRE | REBOOT, a weekly newsletter where I share reflections from my ongoing personal growth journey and provide tested ideas, frameworks, tools and practices to help you create the life you want.
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In this issue:
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Rewire - You’re Going to Die
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Toolkit - My Life in Weeks
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One Action - Look at Your Life in Weeks
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Reboot - Don’t Die From Heart Disease
Rewire - Idea I'm Exploring
You’re Going to Die
One thing is certain:
You’re going to die.
We all are.
And we almost never know when.
The inevitability of death is an uncomfortable truth - so most people avoid thinking about it.
They push it aside and pretend it’s distant.
But facing it changes how you live.
Not in a dramatic, reckless way.
In a clear, grounded way.
This is the idea behind Memento Mori - a Stoic reminder:
‘Remember you will die.’
Not to create fear.
To create focus.
When you truly accept that your time is limited, a few things start to shift:
You pay attention to what actually matters.
You stop treating time like it’s infinite.
You stop assuming there will be a better time to do the thing.
There isn’t.
You become more intentional with how you spend your days.
Because “later” is not guaranteed.
It sharpens your priorities.
Are you focused on what’s important?
Or just what’s easy and expected?
Why stay stuck in things you’ve already outgrown?
A lot of what we stress about doesn’t matter in the bigger picture.
A lot of what we delay… does.
It creates urgency without panic.
Not “rush everything.”
But “stop waiting.”
Say what needs to be said.
Do what needs to be done.
Start the thing you keep pushing off.
Because one day, you won’t get the chance.
Most regret doesn’t come from things we did.
It comes from what we kept putting off.
It forces you to eliminate the inessential.
Because time is finite.
The Stoics didn’t see death as something to fear.
They used it as a tool.
A filter.
Marcus Aurelius put it simply:
“You could leave life right now. Let that determine what you do, say, and think.”
This doesn’t mean living like today is your last day.
That leads to bad decisions.
It means living like your time matters.
Because it does.
You are not dying someday.
You are slowly dying now.
Seneca reminded himself that death is not this thing in the future, but something that is happening now. Always happening.
Time is passing whether you notice it or not.
And once it’s gone, it’s gone.
Don’t fear this.
Use it.
Let it ground you.
Let it focus you.
Let it guide you back to what actually matters.
Act like your time is limited.
It is.
Toolkit - Something I'm Using
My Life in Weeks
If you want a simple, visual reminder that your time is finite, this is one I have found effective.
It’s called My Life in Weeks.
You can see your entire life on a single page - what you’ve already lived and what is remaining.
I have one hanging in my office.
Based on a life expectancy of 90, I’ve already filled in more than half the boxes.
That visual changes how you think.
If you want to try it:
Here is an interactive version: Weeks of Life
And a physical poster (the one I have): 4kWeeks
The digital version is quick.
The physical version is better.
You see it every day.
You can’t ignore it.
One Action
Look at Your Life in Weeks
Take 2 minutes. Use an interactive version like the Weeks of Life to see your life in weeks.
Use it as an opportunity to reflect:
- How many meaningful weeks do you actually have left?
- How quickly are your weeks disappearing?
- Are you spending them on what matters?
- Or just letting them disappear?
Write down one change you’ll make.
One thing you’ll start now instead of putting off.
Or one inessential thing you’ll stop.
Then do it!
Don’t wait.
Reboot - Health & Longevity
Don’t Die From Heart Disease
Yes, we are all going to die.
But we should do what's in our power not to.
Cardiovascular disease (CVD) is the leading cause of death globally.
But it’s also one of the most preventable.
And your risk can be significantly reduced.
The problem is this:
Our medical system is built to treat disease.
Not prevent it.
You don’t get flagged early.
You don’t get the full picture.
You don’t get proactive guidance.
As a result, it becomes your responsibility.
A useful way to think about this is through a structured framework.
Last week, I introduced six core domains within a broader health and longevity framework:
- Exercise
- Nutrition
- Sleep
- Emotional & Mental Well-Being
- Supplementation & Pharmacology
- Proactive Health Monitoring
Each of these plays an important role in reducing cardiovascular risk.
This week, the focus is on #6.
Because what you don’t measure, you miss.
Foundational Behaviours Still Come First
Before focusing on testing, the fundamentals need to be in place.
There are the obvious ones: don’t smoke, avoid drugs, limit alcohol.
Beyond that:
1. Exercise
Regular physical activity - both aerobic and resistance training - supports cardiovascular function and helps regulate blood pressure.
2. Nutrition
A diet that emphasizes adequate protein, fiber, and healthy fats while minimizing sugar and ultra-processed foods supports metabolic and cardiovascular health.
3. Sleep
Consistent, high-quality sleep is critical. Poor sleep, including untreated sleep apnea, places additional strain on the cardiovascular system.
4. Emotional and Mental Well-Being
Chronic stress contributes to sustained elevations in blood pressure and other adverse physiological effects.
5. Foundational & Targeted Supplementation
Once the first four domains are in place, targeted supplementation may provide incremental benefit.
This category also includes pharmacology, where appropriate, as there are several effective and well-established medications for managing cardiovascular risk factors.
Proactive Monitoring: What to Measure
You cannot manage what you don’t measure.
Start with the simplest one:
Blood Pressure
Buy a home monitor. They’re inexpensive.
Track it consistently.
No one should be walking around with uncontrolled high blood pressure.
Lifestyle changes will often address it.
If it remains elevated, it should be treated.
There are several highly effective medications that are generally well tolerated.
This is one of the highest ROI interventions available.
Go Beyond “Normal” Bloodwork
Routine testing often includes only a basic lipid panel.
That’s not enough.
If you want a more complete picture of your risk, you need to go deeper.
A comprehensive assessment includes:
- Lipid profile – cholesterol and triglycerides
- Apolipoprotein B (ApoB) – number of atherogenic particles
- Lipoprotein(a) or Lp(a) – a genetic risk factor (typically measured once)
- Fasting glucose, insulin, and HbA1C – metabolic health
- C-reactive protein (CRP) – systemic inflammation
- Microalbumin/creatinine ratio (MACR) – vascular and kidney stress
- Uric acid – metabolic and cardiovascular risk
- Homocysteine – vascular health
Many of these are not ordered by default.
Ask for them.
Be your own advocate.
The Two-Minute Test That Could Change Everything
One test almost no one gets, but everyone should consider:
Coronary Artery Calcium (CAC) Scan
It is a quick, non-invasive CT scan that detects calcium buildup in your coronary arteries.
In simple terms: it shows whether atherosclerotic plaque is already forming.
This is a key mechanism behind many heart attacks.
Often the result of years or even decades of silent buildup.
Most people don’t know until it’s too late.
Early identification of plaque allows for earlier and more targeted intervention.
A Practical Example
I recently completed a CAC scan in Buffalo.
You can book within a day or two at a cost of CAD$300 through Canmax Medical Imaging.
The test took 2 minutes. I had the results in two business days.
My result showed zero detectable plaque.
If it wasn’t zero? I’d act on it.
Because here’s the reality:
You can look healthy.
Train hard. Eat well.
And still have plaque building.
This is why people in their 30s or 40s who appear fit can experience a sudden cardiac event.
They didn’t feel it coming.
Because you don’t—until you do.
Bringing It Together
Reducing cardiovascular risk is not dependent on a single intervention.
It is the result of:
- Consistent foundational habits
- Objective measurement of key health markers
- Early identification of risk
- Appropriate intervention when needed
Take Control
Take an active role in your health.
Ensure the fundamentals are in place.
Measure what matters.
Don’t assume your doctor will catch everything. They won’t.
Be proactive.
Ask questions.
Request the tests.
Track your numbers.
Because prevention isn’t passive.
And it’s most effective when it begins early - well before any symptoms appear.
Dr. Peter Attia refers to CVD as the most predictable and preventable of the major chronic diseases.
Start now.
Not after the warning signs.
While you still have the chance.
Recommended Read
Outlive
If you’re looking to go deeper on longevity and disease prevention, Outlive by Peter Attia is one of the most comprehensive and practical resources available.
Attia reframes how we think about health. Not as reactive treatment (Medicine 2.0), but as proactive prevention (Medicine 3.0). He focuses on what he calls the “Four Horsemen” of chronic disease:
- Cardiovascular disease
- Cancer
- Neurodegenerative disease
- Metabolic dysfunction
These are the primary drivers of how—and when—we die.
If you want a more structured, science-based approach to extending both lifespan and healthspan, this is a worthwhile read.
Inspirational Quote
The Daily Stoic
“We cannot put off until tomorrow, he said [quoting Marcus Aurelius], what we can do today—whether that’s being good (our highest priority), telling people we love them, or going to places we wish to see. No one knows what the future holds. No one knows how much time we have left.
Do not delay. Do not wish. Do not wait. Do it now. While you still have time. While there is still a chance.”
— Ryan Holiday
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Until next week,
Kevin
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