re: No such thing as 'fat but fit', major study finds

Alright - let me self evaluate based on that information.

Protein- check. For the most part I'm pretty good - don't like red meat much though. Veggie only at least twice a week.
Avoid processed garbage - check.
Veggies, nuts, olive oil - check.
Weight training - fail. Low impact resistance training instead because of back issues.
Short interval - fail . I'm a distance walker/ hiker type, average 35 miles per week over year.
Stress- lol. Almost entirely stress free. Buddhist practitioner , meditation , family support, etc . Truly blessed.
Sleep- 11:30 to 5:30 most nights . Ten minute nap most days before seeing clients in late afternoon.
Workout nutrition- ooops. I usually eat a banana and nuts or something before walks.
Inflammation- for years . Unspecified and bulging disc / sciatica for 25 years. Walk to keep in check.
Short interval - fail .i have to stick to low impact for back .
Healthy fats - check.

I think what I need to do is consistently time my meals better, hit the pool for some low impact cardio intensity and eat a bit more healthy protein. If I could talk to the 30 year old version of myself I would tell myself to turn down the intensity of exercise and focus more on sensible weight training. Because the dilemma now is that intense exercise just sets me back . I guess they call that aging.Your brain thinks you are 30, but your body says wtf...