Longevity Minded

Exercise should be inspired by people, not studies.

Big milestone to close the week on a high note. Thank you to everyone who has supported and shared my work ❤️

Kobe Bryant was arguably the greatest basketball player ever. And he was just as good a businessman and philanthropist. There have been few more outwardly successful people to walk the face of the Earth. But after Kobe died in a tragic helicopter crash, none of his accomplishments seemed to matter. The eulogy his wife gave contained but one line attributed to his basketball career: “Kobe was known as a fierce competitor on the basketball court.” She didn’t reminisce over his NBA records, his philanthropic achievements, or his business success. The rest of her speech was about who Kobe was as a person, how he made those around him feel, and what he did for those he loved. His eulogy virtues. -- Résumé virtues are the accomplishments that we list on our CV whereas eulogy virtues are the things that our family and friends will say about us when we’re gone. To the people that mattered most, his family and close friends, Kobe wasn’t the greatest basketball player of all time, an impactful philanthropist, or a powerful businessman. He was a loving father and husband and a supportive friend that made those around him better versions of themselves. What matters most to the people you love is the person you have been and the things you have done for them and others. While résumé virtues should have a place in our lives, they should not be our only priority nor the most important. -- Every day, you self-author part of your eulogy with your actions. Thinking about the type of eulogy you are writing for yourself can help you discern if too much of your time and energy is being directed toward building a longer and more impressive résumé while leaving your eulogy empty and hollow. With this mental reframe, we can ensure that the person we are today is the person we want to be remembered as by those we love.

There's a disease called Syndrome X. If you have Syndrome X, you're at an increased risk of everything... Risk of all-cause mortality is up by 58% CARDIOVASCULAR DISEASE • Risk of cardiovascular mortality goes up by 140% • Heart attack risk is up by 99% • Stroke risk goes up by 127% CANCER • Age-adjusted risk of cancer mortality increases by 56% • Liver and kidney cancer are about 2x as likely • Esophageal cancer is almost 5x as likely • Gastric cancer is about 2x as likely • Endometrial cancer is 7x as likely NEURODEGENERATION • Non-Alzheimer’s dementia disease risk increases by 37% • Alzheimer’s disease risk increases by 10% • Parkinson’s disease risk increases by 24% But what is Syndrome X? And how do you know if you have it? (Continued in the comments...)

For the most part, you can assess how well you’re breathing just by paying attention. • Are you breathing through your mouth or nose? • Are you breathing up in your chest and neck or all the way down into your stomach and pelvis? However, your CO2 tolerance must be assessed through a test: The BOLT (Body Oxygen Level Test) PRE-TEST Take this test when you’re relaxed and at rest, not after coming home from a walk or another physical activity. Your breathing should be regular, not elevated. You’ll need the stopwatch feature on your phone to track seconds. THE TEST 1) Sit or stand calmly, then inhale and exhale normally through your nose. 2) At the natural conclusion of the exhale, pinch your nostrils shut. As soon as your nostrils are pinched shut, start a timer. 3) Hold your breath until your body gets a little twitchy and you have a strong urge to breathe. 4) Stop the timer once you begin to breathe again and note the number of seconds you held your breath. YOUR RESULTS Your score is the number of seconds you held your breath: • Sub 10 seconds—Your CO2 tolerance is below normal; you have work to do. • 10-20 seconds—Good starting place, but you have lots of room for improvement. • 20-30 seconds—Close to normal. • 30-40 seconds—Everyone should eventually land here.

Need an emotional reboot? Splashing cold water on your face or taking a cold shower or ice bath shocks your senses and can help you cope with mounting emotional distress. Alternatively, breathe slowly and deeply. Four-second inhale, six-second exhale, repeat. Both of these practices stimulate the vagus nerve which causes our heart rate and breathing rate to slow, shifting off our fight-or-flight (sympathetic nervous system) and activating our calming parasympathetic mode. #emotionalhealth #longevity #wellness

Want to improve your endurance in Q4? Here's a 3-month exercise program you can follow from October to December... Exercise: • Weights 1-2 times per week • Indoor sport 2 times per week • Long walk outdoors 2 times per week • Medium to long duration cardio 1-4 times per week For your cardio sessions, do a combination of VO2 max and long-duration endurance (Zone 2) training. • VO2 Max: 4-12 minutes intervals. • Zone 2: 20+ minutes of continuous work (aim for 45+ minute sessions). Calorie Intake: Generally, people expend more calories in cardiovascular training which aligns nicely with this time of year due to holidays like Thanksgiving and Christmas. Since we tend to eat more in these months anyway, slotting higher calorie-burning exercise in this period just makes sense. (For more program details, read the full article linked in the comments.)

Most people get squatting wrong. Their improper form results in spinal compression, aching backs and knees, and sometimes long-term injury. Don't be one of them. Follow these squatting principles instead. Squat Principle #1: Distribute Your Weight Evenly in the Center of Your Feet Squat Principle #2: Keep Your Shins as Vertical as Possible Squat Principle #3: Maintain a Neutral Knee Position Squat Principle #4: Load Your Hips and Hamstrings Squat Principle #5: Create Stable Shoulders (For a full breakdown of each principle, click the link in the first comment below.) #fitness #exercise #health

HAPPINESS FORMULAS The 3 Macronutrients of Happiness Happiness = Enjoyment + Satisfaction + Meaning   Macro #1: Enjoyment Enjoyment = Pleasure + People + Memories   (Never do something for pleasure alone)   Macro #2: Satisfaction Satisfaction = Achievement + Struggle + Effort   Lasting Satisfaction = Haves ÷ Wants (Not having more, wanting less)   Macro #3: Meaning Meaning = Coherence + Purpose + Significance   Two questions to determine if you have a "meaning problem": 1) Why are you alive? 2) For what would you be willing to die today?   #happiness #meaning #enjoyment

Tight hamstrings? Try this mobilization! Hamstring Lockouts 1) Grab a belt, rope, or resistance band, and lie on the floor. 2) Raise one leg so it’s as close to a 90-degree angle as possible and wrap the strap around the arch of your foot. 3) Tighten (flex) your thigh so your leg is as straight as you can get it and pull your foot toward your head. Don’t force it; you want to feel some tension, not pull your hamstring. 4) Release and relax your thigh, then tighten it again and pull your foot toward your head. 5) Alternate between relaxing and tightening for 2-5 minutes. Switch sides. #mobility #flexibility #longevity