Hiking When You're 100
I want to be able to hike when I’m a hundred years old. While this may be an odd goal for some, for me, it kind of sums things up for my health goals. I don’t necessarily want to live to 100. But I do want to have a sharp mind and a strong body well into my later years in life. I want to be free from Alzheimer’s, chronic diseases and/or debilitating physical pain that prevents activity. I have recently realized that while I do have a goal, I am approaching this area of my life a little different from other areas of my life. I have a vague goal, a little bit of tactics but very little strategy and not enough discipline to make it successful.
Strategy without tactics is the slowest route to victory. Tactics without strategy is the noise before defeat. —Sun Tzu
We all know we only have one body and that the choices we make today will dictate our tomorrow. But even with that knowledge, it is still very hard to put tactics and strategies around living better longer. While improving diet, exercise and sleep habits are basic actions, I have recently learned how starting to “train your body” to become a centenarian (live to 100) at an early age can really help prevent poor life quality in your later years.
Most people die or suffer from what cancer surgeon, Dr. Peter Attia calls the 4 horsemen (heart disease, cancer, neurodegenerative disease and type 2 diabetes and related metabolic dysfunction). Over 80% of deaths in people over 50 who do not smoke can be grouped into those 4 categories. In his book “Outlive”, he does a great job of helping people understand how and why staying focused on a few strategies earlier in life can dramatically stack the deck in your favor to mitigate, prevent or reverse these diseases. If you’re not up for the read, below are a few areas to focus on 😊
Body movement early and often… Make a list of 10 movements you’d still like to be able to do at 100 for a simple exercise regimen.
Are you over nourished or undernourished calorically? Are you storing too many calories? Excess calories seem to help fuel cancer cells and increase risk of the 4 horsemen.
Are you under muscled? (We lose 3-8% of our muscle mass every year after the age of 30 which later in life leads fatal falls and decline in quality of life in people over 60 years old. Investment in strength training now will help prevent this issue.)
Do you have a routine of working out at least 3 hours per week of zone 2 workout sessions? If you only change one thing, focus on this area.
What does your Vo2 Max look like? Is your body older than you should be because your VO2 max is so poor? Do you spend 20% of your weekly exercise routines maxing out your heart rate?
What does your metabolic health look like? Hormones, blood sugar, triglycerides, HDL cholesterol, waist circumference, and blood pressure.
Do you have a natural sleeping cycle and getting 7-8 hour of sleep a night? Sleep is the best medicine for your brain.
The time to repair the roof is when the sun is shining - John Kennedy
Notes that Resonated
When you say “I don’t have time’, you’re really saying… it’s not important enough
Don't let where you are… become a ceiling on where you can go.
Progress has little to do with speed and more to do with direction
Don’t make health choices that steal from tomorrow just for ease or comfort today
Discipline equals freedom
It’s not about how good you are; it’s about how good you want to become
“Act enthusiastic and you will be enthusiastic” -Dale Carnegie. (the opposite is true too)
Things I read:
https://www.amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/0593236599
Podcasts I listened to:
Genetics and health: how genetics impact disease and what you can do about it
https://podcasts.apple.com/us/podcast/ama-50-genetics-how-they-impact-disease-risk-what-you/id1400828889?i=1000624364807. - (Paid Content)
Videos to watch:
Take years off your life. Improving your VO2 Max https://youtube.com/shorts/IhEuefiLAso?feature=share
For those that don’t want to totally give up alcohol but still want to embrace a healthy lifestyle… these are some good rules around alcohol consumption: https://www.youtube.com/watch?v=zRtdikFQ-Pg
Top Quotes:
Strategy without tactics is the slowest route to victory. Tactics without strategy is the noise before defeat.—Sun Tzu
There is some risk involved in action, there always is. But there is far more risk in failure to act.—Harry S. Truman
Here’s a salute to a long life: goodness that outlives the grave, love that outlasts the final breath. May you live in such a way that your death is just the beginning of your life. -Max Lucado
Food & Drink
Low on time meal prep/ simple easy weeknight meals : https://youtu.be/LzWb_P4lYgA