Ham Radio Isn’t Just for Fat Guys in Basements

Ham Radio Won’t Kill You—But the Chair Might

Let’s get one thing straight: it’s not the RF that’s killing hams. It’s the sitting.

Late-night QSOs, endless ragchews, logging contests until 2 a.m.—ham radio is a beautiful hobby, but if we’re being honest, it’s also a sedentary trap. And it shows.

Have you ever walked around a hamfest and quietly asked yourself, How did we get here? I have. And it’s not a pretty answer. It’s not just ham radio. It’s American society at large. But let’s be real—hams are looking extra large. We’ve normalized the unhealthy lifestyle that comes with the hobby, and nobody’s really talking about it.

Well, I am.

The Real Danger Isn’t RF—It’s Inactivity

We obsess over safe RF levels, grounding, proper shielding—yet we ignore the elephant in the room: most of us are slowly wrecking our health by sitting for hours with minimal movement, bad sleep, junk food, and zero exercise. We treat our rigs better than our bodies.

Let’s flip the script.

My Story: From Pre-Diabetic to Tower Climber

Not long ago, I was staring down a future of insulin shots and blood pressure meds. My numbers were climbing. My energy was crashing. I looked around at other operators and thought, Is this just what happens?

Hell no.

I changed everything. Cleaned up my diet. Started moving daily. Lifted weights. Climbed towers—not just to fix antennas, but because I could. Today, I’m stronger and more fit than most guys 30 years younger. I reversed my pre-diabetes. I’m off all my blood pressure meds. Not because of a magic pill or doctor’s orders—because I took control.

Your doctor can help guide you, but they won’t save you. You have to do that.

Let’s Redefine the Ham Image

Ham radio isn’t just for “fat guys in basements.” That stereotype is old, tired, and honestly—it’s killing us. We need to redefine what it means to be a ham. Active. Sharp. Physically capable. Curious about the world—not just the airwaves.

You can love the hobby and love your health. You can make QSOs and still get 8 hours of sleep. You can ragchew after you’ve done your morning workout. It’s not one or the other—it’s both.

My Gym is in the Basement—Not Just My Radio Shack

A lot of hams spend hours in their basements, but I’d bet most aren’t squatting a barbell down there.

Mine’s different.

Right next to the radio gear is a fully functional gym. Free weights. Pull-up bar. Rack. Bench. The essentials. It’s where I train during the tower off-season—because when I’m not climbing, I’m lifting. I’m 59 years old. I may not have the explosive power I had in my 30s, but I’m strong, mobile, and healthy. I can still climb towers and haul gear like it’s nothing.

Let me be clear: I didn’t take a magic pill. I’m not on any pill. No statins. No blood pressure meds. No diabetes meds. I was on that path, but I stopped it cold.

caught a post floating around on Facebook the other day. It joked—maybe half-seriously—that most ham radio operators fall into a specific body type: round.

Harsh? Maybe. But is it wrong?

Let’s break it down. Nationally, about 66% of adults in the U.S. are overweight or obese. That’s already a staggering number. But if you’ve ever walked around a hamfest, you’ll know—we’re probably pushing closer to 80% in this hobby.

No, I don’t have a peer-reviewed study to back that up. Just two good eyes, a lifetime in the community, and a very realistic sense of observation.

It’s not just a ham radio problem. It’s an American problem. But in our little corner of the world—where sitting for hours and eating junk to chase DX is common—it hits harder.

We’ve created a culture where it’s perfectly normal to treat the radio better than the body. Where a busted SWR meter gets more attention than a busted metabolism. Where we’ll climb a tower once a year but can’t climb a flight of stairs without wheezing.

And we laugh it off. We meme it. We normalize it.

But maybe it’s time we stop pretending this is just how it is.

LETS CHANGE THIS?

This Is Me at 59—No Excuses, Just Work

This past winter, while most folks were bundled up, glued to their radios, or glued to the couch—I was in my basement gym, lifting.

At 59 years old, I’m not slowing down. I’m strong. I’m healthy. I’ve got real muscle on my frame, and it’s not just for show. Muscle mass is the #1 overlooked key to longevity. It’s not just about looking good—it’s about staying alive.

Muscle helps regulate blood sugar. It protects your joints. It supports your bones. It burns more calories at rest. And most importantly? It keeps disease away. You don’t need to be a bodybuilder—but you need to be building something.

No pills. No gimmicks. Just real effort, repeated daily.

And if you're thinking, “Well, I’m too old”—I’m here to call BS. I’ll show you exactly how I train, how I eat, and how I stay fit enough to climb towers, work long hours, and outpace guys half my age.

It’s not magic. It’s not easy. But it’s doable.

And if I can do it, you sure as hell can too.

First Off—Let’s Talk Diet (It’s Way Simpler Than You Think)

People always ask, “What do you eat?” expecting some complicated meal plan with supplements, shakes, and calorie tracking apps.

Here’s the truth: it’s ridiculously simple.

I skip breakfast—yep, the so-called “most important meal of the day.” Not for me. Just black coffee with butter in the morning, then I either hit the gym or go for a walk. No bagel. No cereal. No excuses.

I fast 16 hours a day. That’s called intermittent fasting, and it works. During that time, my body isn’t busy digesting—it’s burning fat. It helps push me into ketosis, where your body starts using fat for fuel instead of sugar.

Breaking the Fast—With Sardines (Yeah, Seriously)

When I break my fast, I keep it simple—and I keep it smart.

If I’m home, I’ll crack open a can of sardines. Yeah, those little fish that most people won’t touch. But let me tell you—they’re a powerhouse. Packed with protein, healthy fats, and zero garbage ingredients.

My favorite? King Oscar sardines in olive oil with jalapeños. Spicy, clean, and straight fuel for the body. No carbs, no blood sugar spike—just pure nutrition.

Don’t like sardines? That’s fine. Any solid protein source will do—eggs, tuna, leftover steak, grilled chicken, whatever works. But stop thinking you need something fancy. You don’t. You just need real food.

You’re not a kid anymore. You don’t need pancakes with syrup to start the day. You need strength. You need focus. And you need to fuel your body like you actually want it to last.

This isn’t about dieting—it’s about eating with purpose.

Lunch - Protein!

When it’s time to eat, I don’t mess around. Lunch is all about protein.

I’m not talking about processed junk or mystery meat from the discount bin. I’m talking about high-quality, American-raised meat, shipped straight to my door in bulk. I get it from a company called Good Chop, and those of you who follow me on my personal Facebook know—I eat a lot of meat. The good kind.

Steaks, chops, chicken, pork, even wild-caught seafood—it’s all clean, responsibly sourced, and full of the nutrients your body actually needs. No antibiotics. No hormones. No filler.

Dinner: Big Steak, No Nonsense

When dinner rolls around, I keep the focus where it belongs—on protein.

It’s usually a big, juicy steak or a thick cut of salmon, grilled up hot and simple. That’s the meal. That’s the fuel. Sometimes I’ll throw in some mushrooms, maybe some roasted veggies or a salad on the side—but the main course is always protein.

Carbs? Barely. Maybe a few from the veggies, but you won’t find rice, bread, or pasta on my plate. I’m not interested in eating something that’s going to spike my blood sugar, crash my energy, and leave me hungry two hours later. I eat to stay strong, not stuffed.

Protein keeps you full, supports muscle, stabilizes your metabolism, and helps your body repair itself. After a day of fasting, lifting, and moving—I feed it what it needs.

This is where most people get it wrong. They try to “balance” their plate with carbs and grains and wonder why they never lose the gut or get off the meds.

I don’t balance—I prioritize. And it works.

Hungry Between Meals? I’ve Got a Trick for That

Sometimes I get hungry between meals—especially after a heavy workout or a long day on my feet. But instead of reaching for a snack or something sweet, I keep it simple:

I grab a cup of coffee… with butter.

Yeah, you heard that right—butter. Real, grass-fed butter melted right into hot black coffee. It sounds weird until you try it. Smooth. Rich. And it kills hunger dead in its tracks.

No sugar. No crash. Just clean fat that gives you lasting energy and keeps you locked in.

Legs: The Foundation of Everything

Now let’s talk legs. Your legs are your base. They carry you through life, every step, every lift, every moment of movement. Strong legs aren’t just about squats and deadlifts—they’re about building a foundation that supports everything else: strength, balance, posture, and even heart health.

A solid leg workout isn’t optional—it’s essential. So the next time leg day rolls around, don’t skip it. Embrace it. Respect the foundation.

These Are My Legs at 59 — Soon to Be 60!

Chiseled like stone. This isn’t luck, its not genes—it’s work, consistency, and never making excuses.

These legs are why I can still climb, hike, move, and keep up with people half my age. Age is just a number when your foundation is strong.

Don’t let anyone tell you it’s too late to build strength. It’s never too late to start. Respect your body. Train your legs. They’ll carry you farther than you think.

What Does My Workout Look Like at Almost 60?

It’s not about pushing max weight or chasing ego lifts anymore. I’ve injured myself too many times to play that game—ripped a muscle in my shoulder blade once, and that was a wake-up call.

These days, I train smart. I stick to the basics—12 reps of all the popular resistance exercises. Nothing fancy, just consistency. In the winter, I train 3–5 days a week. Once spring and summer hit, tower work keeps me physically active enough, so I dial it back.

But here’s the thing…
There’s one habit I’ve stuck with every single day. I call it the magic pill.

I walk 10,000 steps a day. Every day.
Rain? I use the treadmill. Busy day? I make time.

Why?
Because 10,000 steps = 5 miles.
And this one habit alone can change your life.

Walk 10,000 steps a day, and within 6 months, you could be off most of your meds. Stick with it for a year or two, and you might be off them entirely. I track every step with an app—no excuses, no skipping.

It’s simple. It’s free. And it works.

SweatCoin App

Track Your Steps — Your Future Self Will Thank You

I use an app called Sweatcoin—it turns my steps into cryptocurrency. That’s right, I literally earn while I walk. Here's a snapshot of my past 8 days using the app.

If you notice, I hit 10,075 steps today. Why? Because at 5:30 AM, while most people are still asleep, I’m out there walking. It’s part of who I am now.

Walking isn’t just about fitness. It’s what keeps me off medication. It sharpens my brain. It gives me clarity. Honestly, it’s become such a habit that I sometimes drive my wife crazy—walking around the house late at night just to hit that 10K mark. Yeah, it’s an obsession… but one I’ll never apologize for.

Here’s the truth:
Start walking 10,000 steps a day, and your body will thank you. Your mind will thank you. Your doctor might even be shocked.

Get obsessed with movement. You’ve got everything to gain—literally.

Ever wonder why you see people walking in your neighborhood every single day?
They know the secret. And now, so do you.

It’s right in front of you.
Get started. Stay consistent. And watch your health transform.

How Do You Sleep?

Me? I sleep like a baby.
Every night—same routine, same time. By 9:30 PM, I’m in bed, lights out. And I get a solid 8 hours of sleep. Like clockwork.

Okay, I’ll admit—there’s one bathroom run in the middle of the night. But here’s the thing:
When you fast regularly, you tend to urinate more. It’s totally normal. It’s your body flushing out waste and burning through fat more efficiently.

Hydration plays a huge part in quality sleep and overall health too. I don’t play around with that—I have fresh water delivered right to my home, so I’m never without it. I drink throughout the day, and it shows in how I feel (and sleep) at night.

Want better sleep?
Start with a consistent bedtime, stay hydrated, and consider intermittent fasting. Your body—and your energy—will thank you.

Poland Spring Water

Stay Hydrated — It’s Non-Negotiable

We don’t just drink any water—we get high-quality water delivered, just like our meat and fish. Why? Because what we put in our bodies matters. It’s not cheap, but your health is worth the investment.

This is a shot of our kitchen—we go through two big jugs a week, and it’s just my wife and me. That’s how serious we are about hydration.

She’s on the same game plan—high protein, low carb—and she’s already dropped 50 pounds by staying consistent with it. It’s not about magic. It’s about habits. Clean food. Clean water. And daily movement.

Hydration isn’t optional.
Your brain needs it. Your muscles need it. Your energy depends on it. If you want to feel better, think clearer, and move stronger—start with water.

Here’s the Recap—No Fluff, Just What Works

I keep it simple, and I keep it real:

• I follow a 16/8 intermittent fasting routine, eating only within an 8-hour window each day.

• My meals are packed with high-quality protein, no sugar. The only sugar I get comes from vegetables—not fruit (though I might snag a few grapes now and then).

• I break my fast with sardines—yeah, sardines. Packed with protein, omega-3s, and no nonsense.

• I walk 10,000 steps every single day, no excuses.

• I lift weights 3 to 5 times a week—smart, controlled, and injury-aware.

• I don’t snack on garbage. If I’m hungry, it’s water or a bullet coffee (yes, with butter).

Now here’s the kicker:
I take no meds.
I don’t even take vitamins. (My wife’s the vitamin nut, not me.)

Why? Because I believe the pharmaceutical industry is a gimmick. I’d rather give my energy, time, and money to real food, real habits, and real movement.

Will I live to 100? Maybe. Maybe not.
But I know one thing for sure: I have high energy, strong focus, and zero regrets.
It’s all because of what I do every single day.

Yes, You Can Still Have Beer & Wings… But Here’s the Truth

Let’s be real—I’m not a robot.
I’ll have a cold beer and wings with the guys now and then. I’ll grab a slice of pizza once a month. Life’s meant to be enjoyed.

But here’s the key:
That’s maybe a couple times a year. I drink **a case or two of beer—**per year, total. Not per week. Not per month.

That’s because 95% of what I do every single day is locked in.
Clean eating. Consistent walking. Strength training. Fasting. Hydration. Sleep. That’s the foundation.

You don’t need to go cold turkey. You don’t need to be perfect. But you do need to have a plan—and stick to it almost all the time.
Your life literally depends on it.

Discipline isn’t about saying no to everything.
It’s about saying yes to your health more often than not.

If this inspired you or you want to chat more about it, feel free to reach out:
📩 Ray.W2RE@gmail.com