I have beaten the heck out of my body.
I was 100lbs overweight which took its toll…
I was 100lbs overweight which took its toll…
Before that I was a long distance runner (one of the reasons I gained weight… I still ate like I was a runner even after I stopped).
The corporate grind took it’s toll on me, that’s why I left that world and started what I do now on YouTube.
So, although I am in my thirties, I now pay attention to the things that affect my longevity. I want to feel young for a long time and I want to be able to wrangle my kiddos when they’re much older too.
Enough about me…. you’re battling the same thing… we all are.
Cutting right to the chase, I created a YouTube video that broke down the 6 things that I have been really focusing on to optimize my life as much as possible.
If you’re a visual learner, I definitely encourage you to watch this video, because it really teaches what to do: YouTube Video on my 6 Habits Here
Here’s an abbreviated version for those that are wanting a quick digest (although, could you please go to the video and leave a quick comment and a like for the algorithm, please?):
1) I Monitor my Heart Rate Variability – This is one of those metrics that can tell you so much about how your body is responding to stressors. I use an Oura Ring, but I also use Whoop, as well as a few other things (Eight Sleep, off brand HRV monitors).
HRV tells you your recovery. If you are running with a high HRV, it is an indicator that it’s time to take a rest with your workouts, fasting, etc. If your HRV is low, you’re in the clear to push it. It has made a tremendous difference in my energy and vitality by not pushing it when I feel like I should, but REALLY should not.
2) I Monitor My Hormones (testosterone for men): I am always getting my hormones checked. I want to know where my following are at:
- C-Reactive Protein (this measures my inflammation levels
- Testosterone and Estrogen – If you need a place to get this assessed, I recommend you use HONE (25% Off if you Use THIS Link. They send you a quick assessment so you can do a finger prick and then send it in, and then you get a consult with a physician to guide you through potential treatments. Particularly for MEN, this is a huge help. I use it to see where I am at, but some people use it to be able to chat with a doctor about what they may want to consider doing if they’re dealing with male probs.
- Utilizing a Sauna – When you look at the data with Heat-Shock-Proteins, it definitely makes sense that for muscle sparing (a HUGE part of aging well) you would use a Sauna 2-3x per week, preferably after your workouts. If you do not have access to one, taking a very hot bath and letting yourself sweat for a bit is a close second.
- Lactate Training – No, this isn’t training your mammary glands, this is training in a fashion in the gym where you train for MAXIMUM muscle burn, instead of that “I cannot lift anymore because it is heavy” feeling. This lets you develop the signal from the lactate that can allow you to adapt faster. If you’re looking at longevity, beating the heck out of your central nervous system is not the route, a slow repetition that allows a burn, burn, burn is probably best. If you know what BFR training is, look into adding that too.
- Zone 1 and 2 Cardio – This one is straight forward. Alternate zone 1 (light) cardio, with zone 2 (65-70% MHR). These two forms of cardio do different things, but they are very effective when it comes to mitochondrial efficiency. Mitochondrial efficiency may be very effective at allowing the body to process reactive oxygen species better. Again – My YouTube Video breaks this Down Best – Watch Here
- Time-Restricted Feeding: Not even full on fasting, but for longevity, I am almost invariably eating in a 12 hour eating window or less. I just eat between 7-7 and that is it. If I am fasting, of course, I will have a different schedule, but no matter what, TRE patterns of 12 hours on, 12 hours off train the body in effective ways.
You have to work on implementing these things and make them a part of your life.
It is all fun and games until it is too late and it’s harder to implement. Having kids has changed things for me…
Sure, I want to be in shape. Sure I want to keep my sixpack, but more than anything, I want to FEEL good. I want to see the world and be able to do things. I want to be able to have the energy to go explore even after my kids are grown and I get more freedom to travel.
A big thanks to HONE as well. They’ve made it so getting a quick snapshot into my hormones is much more accessible and being able to talk to someone that is experienced rather than guessing on some of the pieces that are out of my realm of expertise.
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One thing I have noticed is that no matter what I do, I cannot stop the clock. But I can at least work to optimize my time here. One more quick tip as well…
Whenever possible, get up in the morning and get moving as soon as you can after waking. Get in the gym or get out for some calisthenics. Teaching your body to consistently send those signals that YOU are ALIVE and WELL, will continue to remind your muscles and your brain to not slow down.
You’ve got this. And the cool thing is, I am right here in it with you!
