5 Thought Friday
5 thoughts for the week with longevity in the crosshairs:
1. What I am currently reading, viewing, or listening to:
Check minutes 36:00 to 47:00, on how to live a longer, healthier life.
Thanks to Graeme for sharing!
2. Gratitude Practice (for improved happiness):
Grateful for all the heart-felt feedback after my lecture at the local university, where I spoke about Energy Leadership! After securing my Energy Leadership - Master Practitioner certification, I thought this would be the perfect topic.
It was quite fun and yes, full of energy (smile)!
3. Wellness ideas to consider:
Joe Rogan with Dr. Peter Attia, on how to exercise to increase your longevity/healthspan. Here is the full version and I recommend listening to only 1:40:00 to 2:15:00 (longevity info) at 1.5x.
Here is a minor snippet, with a summary of the longevity workout/benchmarks below:
Workout for ~ 10 hours/week
1x/week VO2Max – 4 min. for as long as you can sustain (the highest wattage, so he recommends using a stationary bike or stair climber), then rest 4 minutes, repeat 4 more times - one minute on, two minutes off, repeat
4x/week of zone 2 training for 45 min. (if you’re out of shape, he recommends 30 min. 3X/week to start)
On days he does cardio, zone 2 or higher, he doesn’t mind having a gap before he eats
4x/week – Strength train with a protein shake directly after; he emphasizes that eccentric strength (focused on the elongating, lengthening phase of a movement in an exercise) is more important than the concentric (contraction movements)
He recommends DNS training to prepare for lifting heavy weights to prepare the spine (neurodevelopment)
Longevity Fitness Benchmarks
Grip strength tested via dead hang test – Two minutes for men at age of 40 and 1 min 30 seconds for women, which gets discounted for every decade younger/older.
I tried it this morning and dropped at 1 minute….so more work to do for me! Have you tried this…and if not, try it!
Step down from a 16″ block and take more than 3 seconds
This one was easy for me when I tried it today, so at least a checkmark there
Hold 50% of your body weight and perform box step-ups
Rapidly standing 5x from a seated position (need to research more to understand what he meant)
Do a farmer’s carry using 75% of your body weight
Get a DEXA scan to look at Visceral fat and ALMI: Here is a link to my DEXA scan
4. What I’m eating, drinking, buying, or whatever else is on my mind:
Winter is rapidly approaching, so decided to purchase Blistex Soft & Lush Lip Balm, SPF 15 0.13 oz (Pack of 12). This should get us through the winter including the 2 or 3 we will end up losing or melting in the washer.
5. Quote(s) I am Pondering:
“The first step ….. change from “outer solution consciousness” to “inner solution consciousness.” You have to break the habit of thinking that the solution to your problems is to rearrange things outside. The only permanent solution to your problems is to go inside and let go of the part of you that seems to have so many problems with reality. Once you do that, you’ll be clear enough to deal with what’s left.” The Untethered Soul, Michael Singer.
This is deep, which is why I love this book I featured last week. A must-read!!!
Happy Friday!
Mike
