5 Thought Friday
Annual physical results are in and a few minor items to work on. Check out several ideas in Thought #3. Here are my 5 Thoughts for the week:
1. What I am currently reading, viewing, or listening to:
Extra Life, Steven Johnson
Since I am focusing on longevity, learning more about the history of how humans began to live longer could be a useful foundation.
Recommended by my long-time friend, Dan, an avid 5 Thought Friday reader and contributor.
2. Gratitude Practice (for improved happiness):
Super grateful for all the positive/constructive feedback on last week's 5 Thought video titled OWN YOUR DAY. For those of you who missed it, my 5 go-to actions first thing in the morning:
Hydrate
Meditate
Move
Get sunshine / Vitamin D
Focus on family, friends, pets, self
Don’t lie in bed, pick up your mobile, watch TV or binge on refined carbs.
3. Wellness ideas to consider:
Annual physical results are in and major items like cholesterol and blood panel are good. The doctor was also gentle with the rubber glove, so no issues there either (hahaha).
As for body fat, I got my DEXA scan and bone density was fine but my body fat is on the high end of acceptable (24%), especially in the trunk area. Planning to remove about 2 to 3kg (5 to 7 pounds) of fat and add lean muscle by:
Changing my workout to include weight training on major body parts; legs, back, chest. I will be reducing some bands and arm work since my arms were lean per the DEXA scan.
Add 30 to 40 grams of protein on workout days including a vegan protein shake within 30 minutes of my workout to fuel the muscle growth. Previously I was fasting.
Reducing carbs and fasting 1 day per week on non-workout days.
4. What I’m eating, drinking, buying, or whatever else is on my mind:
Jackfruit Seeds (boiled for at least 30 minutes) - High in protein, iron, and anti-oxidants. It’s the first time I have eaten these and love the flavor.
Caution: There are two “camps” on the benefits of the seeds; Camp 1 researchers say “amazing” and Camp 2 noted the seeds are toxic if not prepared properly or if consumed in combination with certain medications.
I am in Camp 1.5, eating small quantities every few days.
5. Quote(s) I am Pondering:
“Oh my god (laughter, tears)! Oh my god, what does it mean?” - Min 2:30 to 2:50 of THIS short 3-minute video.
Planning to drink a beautiful double magnum of Portuguese wine for a friend’s birthday this weekend. It reminded me of this 10+-year-old viral video from the internet that always lifts my spirit…Double Rainbow. Most of you may have seen it, but it’s still worth a nostalgic view.
Happy Friday!
Mike
