Listen or watch on your favorite platforms
Episode Show Notes
Tom Rowland, host of the Tom Rowland Podcast and a fishing guide and fitness enthusiast based in the Florida Keys, reveals how he's feeling his absolute best at 53 years old—and it's not what most people expect. This Physical Friday episode dives into the four specific changes he's made this year that have led to setting personal records, eliminating chronic pain, and defying the conventional narrative about aging after 40. From a book that revolutionized his sleep to a stretching program that became his fountain of youth, Tom breaks down exactly what's moved the needle. If you're looking to feel better than you have in years, this episode is required listening.
What are the four things Tom Rowland changed this year to feel his best?
Tom implemented a sleep optimization protocol based on Matthew Walker's book "Why We Sleep," addressed vitamin deficiencies including vitamin D with supplementation and greens products like Opti Greens, adopted Joe Hippenstiel's Ultimate Human Performance stretching program doing ranges of motion work sometimes twice daily, and addressed knee pain using Ben Patrick's knees over toes program. These changes eliminated back pain, knee issues, and hip discomfort while helping him set PRs at age 53.
Who is Tom Rowland?
Tom Rowland is the host of the Tom Rowland Podcast, a fishing guide and fitness enthusiast based in the Florida Keys. At 53 years old, he's setting personal records and feeling his physical best through dedicated attention to sleep, nutrition, stretching, and fitness protocols he shares on his Physical Friday episodes.
Title Sponsor
This episode is brought to you by Star brite, the marine care products Tom relies on to keep his gear performing at its best—just like the protocols he uses to keep his body performing at age 53.
Learn more about Star brite →The Book That Changed His Sleep and Recovery
After listening to Matthew Walker on the Joe Rogan podcast, Tom dove into "Why We Sleep: Unlocking the Power of Sleep and Dreams" and immediately started implementing the protocols. He cleaned up his sleep environment with blackout curtains, dialed in the room temperature, and made his bedroom exclusively for sleep—no TV, no electronics. The most dramatic change? Cutting electronics use an hour before bed. Tom also experimented with sleep supplements including melatonin and a cocktail recommended by Andrew Huberman consisting of L-theanine, apigenin, and magnesium threonate. The difference wasn't just about quantity—it was quality. Tom didn't even realize his sleep was poor until he fixed it. His complete sleep protocol breakdown starts at 2:10.
Addressing Vitamin Deficiencies Through Blood Work
Tom took the guesswork out of supplementation by getting comprehensive blood work done at his doctor's office to check vitamin levels. Despite living in the Florida Keys, he discovered he was low in certain vitamins including vitamin D—the vitamin he calls the most important because every cell in the body uses it. He researched multivitamins to address his specific deficiencies and added Opti Greens to his daily shake for gut health and digestion, especially critical when traveling. The greens worked immediately—keeping him regular no matter what he ate on the road. He also added Opti Reds for antioxidants and fruit extracts. The vitamins took about a month to notice a difference, but when it hit, the improvement was undeniable. His vitamin protocol and why he prioritizes consistency on the road starts at 6:15.
Hear Tom break down his exact supplement stack and dosages
The Stretching Program That Became His Fountain of Youth
Around Christmas last year, Tom hurt his back while hosting his entire family in Key West for a fishing trip—a pattern that had repeated too many times. This time, he decided to get to the root cause and solve it permanently. He discovered Joe Hippenstiel's Ultimate Human Performance program, specifically the Advanced Ranges of Motion Workshop featuring 24 ranges of motion with 50 rules and standards. It's not cheap and it sounds intimidating, but Tom says it's absolutely not. You simply work through positions until you meet the standards, and the closer you get, the more the clock winds backward. Tom was so impressed with the results that he started doing the program twice a day—sometimes putting in two hours total. The payoff? His knee pain disappeared, hip pain vanished, back stopped hurting, and he had zero injuries. He's moving better than he has in years, and it translates to the gym, the boat, hunting trips, and even walking up stairs. Why Tom calls this the number one change he's made starts at 10:45.
Get the Best Fishing & Outdoor Content
Weekly insights on fishing strategy, conservation, and the disciplines that transfer across pursuits.
SubscribeSolving Knee Pain With the Knees Over Toes Guy
Despite the improvements from Joe Hippenstiel's stretching program, Tom still had lingering patellar tendonitis this year. He found Ben Patrick, known on Instagram as the knees over toes guy, and invested in his program. The protocol takes only 10 to 15 minutes, three times a week—not easy, but not time-consuming. Ben Patrick has documented nearly 3,000 knee success stories, and Tom watched that number climb from under 2,000 to over 2,800 as people resolved everything from minor pain going up stairs to much more significant knee issues. Tom says the program is legit, and combined with his stretching work, it's eliminated the knee problems that had been holding him back. His ability to move pain-free at 53 while setting PRs isn't luck—it's the result of addressing these specific weak points with proven protocols. Tom's take on why knee health is non-negotiable starts at 12:30.
This one's worth your time.
Tom breaks down exactly what's working and why
Key Takeaways
- Matthew Walker's "Why We Sleep" inspired Tom to completely overhaul his sleep environment and cut electronics an hour before bed—changes that improved his recovery more than he realized was possible
- Blood work revealed vitamin deficiencies Tom didn't know he had, and addressing them with targeted supplementation plus Opti Greens and Opti Reds made an immediate difference in how he feels
- Joe Hippenstiel's Ultimate Human Performance Advanced Ranges of Motion Workshop became Tom's fountain of youth—eliminating back, hip, and knee pain through 24 ranges of motion he worked twice daily
- Ben Patrick's knees over toes program knocked out Tom's lingering patellar tendonitis with just 10-15 minutes of work three times per week—joining nearly 3,000 other knee success stories
- At 53 years old, Tom is setting personal records and feeling his physical best by addressing the specific factors that matter most: sleep quality, vitamin levels, and dedicated mobility work
- The turning point came around Christmas when Tom hurt his back during a family fishing trip and decided to solve the root cause instead of just working through it like he'd done before
- Tom's approach proves the conventional narrative about declining performance after 40 is wrong—with the right protocols, you can feel better at 53 than you did a decade earlier
Final Thoughts from Tom
This episode came from a question on the text thread—305-930-7346 if you want to reach out—and it forced me to really think about what's actually moved the needle this year. I'm 53, setting PRs, and feeling better than I have in a long time. That shouldn't be the case if you listen to what most people say about aging, but here's the thing: I made specific changes that addressed specific problems.
The sleep work from Matthew Walker's book was huge. The vitamin protocol after getting blood work done made a real difference. But if I'm being honest, the stretching program from Joe Hippenstiel is what changed everything. I went from chronic back pain and knee issues to moving around like I did in my thirties. That's not hyperbole—that's what happened when I committed to the program, sometimes twice a day.
If you're dealing with nagging injuries, feeling tired all the time, or just accepting that this is what aging looks like, I'm telling you it doesn't have to be that way. These aren't secrets or complicated protocols—they're specific, actionable changes you can make starting today. Listen to the whole thing, and if you have questions, text me. I'm happy to point you in the right direction.
Frequently Asked Questions
What book did Tom Rowland read about sleep optimization?
Tom read "Why We Sleep: Unlocking the Power of Sleep and Dreams" by Matthew Walker after hearing him on the Joe Rogan podcast. He implemented Walker's protocols including cleaning up his sleep environment with blackout curtains, controlling room temperature, eliminating electronics an hour before bed, and making his bedroom exclusively for sleep.
What stretching program does Tom Rowland use?
Tom uses Joe Hippenstiel's Ultimate Human Performance Advanced Ranges of Motion Workshop, which features 24 ranges of motion with 50 rules and standards. He committed to the program so thoroughly that he was doing it twice daily at times, putting in up to two hours total, which eliminated his back pain, hip pain, and knee issues.
What supplements does Tom Rowland take for vitamins and greens?
After getting blood work done, Tom addressed his vitamin deficiencies with a multivitamin pack including vitamin D supplementation and fish oil. He also takes Opti Greens in his daily shake for gut health and digestion, and Opti Reds for antioxidants and fruit extracts, especially when traveling to stay consistent.
Who is the knees over toes guy Tom Rowland mentions?
The knees over toes guy is Ben Patrick, found on Instagram, who has a program that takes 10-15 minutes three times per week to address knee issues. Tom used his program to resolve lingering patellar tendonitis, joining nearly 3,000 documented knee success stories from people who've used Patrick's protocols.
What sleep supplements does Tom Rowland use?
Tom experimented with melatonin and a sleep cocktail recommended by Andrew Huberman consisting of L-theanine, apigenin, and magnesium threonate. He notes that he's still playing around with the dosage but there's no question the supplements help him fall asleep faster and stay asleep throughout the night.
Related Episodes
Tom has featured Joe Hippenstiel on the podcast multiple times to discuss the Advanced Ranges of Motion Workshop that became Tom's number one game-changer
Deep dive into the sleep protocols Tom implemented after reading Matthew Walker's book and hearing him on Joe Rogan
More Physical Friday content where Tom breaks down the training protocols that keep him setting PRs in his fifties
Sponsors
The marine care products Tom relies on to keep his gear performing at its best. When you're optimizing your body, don't neglect your equipment.
Shop Star briteDanco provides the marine hardware and solutions that help you stay on the water longer and fish more effectively.
Visit DancoPremium supplements including the Opti Greens and Opti Reds that Tom uses daily for gut health, digestion, and antioxidant support.
Shop 1st PhormPerformance nutrition designed for hunters and outdoor athletes who demand more from their bodies.
Shop MTN OPSBuilt in the USA gear that stands up to the demands of training, travel, and time on the water.
Visit GORUCKPeople Mentioned
Matthew Walker - Author of "Why We Sleep," sleep scientist featured on Joe Rogan podcast
Andrew Huberman - Works with Matthew Walker, recommended L-theanine, apigenin, and magnesium threonate sleep cocktail
Joe Hippenstiel - Creator of Ultimate Human Performance Advanced Ranges of Motion Workshop
Ben Patrick - Known as knees over toes guy on Instagram, creator of knee rehabilitation program with nearly 3,000 success stories
Free Resource
Download the Tom Rowland Podcast Knot GuideAbout this Guest
Tom Rowland
Tom Rowland is the host of the Tom Rowland Podcast, a fishing guide and fitness enthusiast based in the Florida Keys. At 53 years old, he's proving that the conventional narrative about declining performance after 40 is wrong. Through dedicated attention to sleep optimization, vitamin supplementation, and mobility work—particularly Joe Hippenstiel's Advanced Ranges of Motion Workshop—Tom has eliminated chronic pain, resolved knee and hip issues, and is currently setting personal records. He shares his Physical Friday episodes to help others optimize their health and performance. You can reach Tom via text at 305-930-7346 to ask questions about fishing, fitness, or join the mindset group.
Listen or watch on your favorite platform:
About this Guest