Endurance Training Routine Based on Evolutionary Patterns
This routine focuses on building slow-twitch muscle fibers through long-duration, lower-intensity activities.
# Benefits:
Enhanced endurance capacity
Improved cardiovascular health
Development of slow-twitch muscle fibers
Longevity Weekly Newsletter
A short visual newsletter keeping you up-to-date with the latest research reviewed by our Oxford-based research team from the world of longevity, wellness, and health.
A short visual newsletter keeping you up-to-date with the latest research reviewed by our Oxford-based research team from the world of longevity, wellness, and health.
# Breakfast Habits Documentation Routine
Document your current breakfast habits and their effects on your energy levels and overall well-being. This will serve as a baseline for comparison in later weeks.
# Benefits:
Increased awareness of current breakfast habits
Establishment of a baseline for energy levels and well-being
A routine focused on developing and maintaining a warrior mindset, emphasizing self-belief, positive attitude towards aging, and continuous self-improvement.
# Benefits
Increased mental resilience
Improved self-confidence
Enhanced motivation for fitness and health goals
Positive outlook on aging and life
# Core Principles
To be strong and fit into your 60s, 70s, and even 80s, adhere to these three principles:
Workout 2-3 days a week and lift heavy
Push yourself to see results
Carry heavy on field days
Lift heavy on gym days
Follow a low carb, low sugar diet
Reduce or avoid fruits and vegetables (high in carbs and sugar)
Adopt a strong and resilient mindset
# Key Takeaway
Your hour in the gym or on the field is your most important hour of the day. Plan it and follow through with maximum vigor, and you will be rewarded with enhanced health.
This workout is the foundation for building and maintaining muscle mass and strength as you age, focusing on compound exercises with heavy weights and low repetitions.
# Benefits:
Increased muscle mass and strength
Improved bone density
Enhanced metabolic rate
Better overall functional fitness
# Key Principles:
Workout Frequency: 2-3 days per week
Lift heavy in the gym
Carry heavy on field days
Diet: Follow a low carb, low sugar diet
Reduce or avoid fruits and vegetables (high in carbs and sugar)
Mindset: Adopt a strong and resilient attitude
# Important Note:
Your workout hour is the most important hour of the day. Plan it and follow through with maximum vigor for enhanced health benefits.
A nutrition plan focused on reducing carbohydrate intake, eliminating sugar, and increasing protein consumption. This approach aims to improve body composition and overall health.
# Benefits:
Improved body fat percentage
Reduced inflammation
Increased muscle retention
Better blood sugar control
# Key Principles for Strength and Health into Old Age
Workout 2-3 days a week and lift heavy
Push yourself to see results
Carry heavy on field days
Lift heavy on gym days
Follow a low carb, low sugar diet
Reduce or avoid fruits and vegetables (high in carbs)
Limit fruit intake (high in sugar)
Adopt a strong and resilient mindset
Your hour in the gym or on the field is your most important hour of the day. Plan it and follow through with maximum vigor, and you will be rewarded with enhanced health.
Hey everyone, it's Chris from Smithy Fitness! This routine is designed to get you back in the game after a lower back injury. We're going to use light weights and high reps to promote healing and gradually rebuild your strength. Remember, the key to recovery is consistency and listening to your body. Let's bounce back together!
# Benefits of This Routine
Promotes healing through increased blood flow
Gradually rebuilds strength and mobility in the lower back
Keeps you active and prevents muscle loss during recovery
Gets you back to your regular training safely and effectively
# Understanding Injuries
Injuries are part of the game when you are lifting weights. We have to push it to make gains, but sometimes we push too hard and end up hurting ourselves. This is especially true for older lifters.
# The Healing Process
I have learned how to heal myself (for the most part) by simply doing light volume exercises directed at the injured areas. This promotes blood flow and thus healing.
In this routine, I'll demonstrate and show you how to speed up healing and get back to full training as quickly as possible.
Remember: Always consult with a medical professional before starting any new exercise routine, especially when recovering from an injury.
This review is based on my personal experience reading PD Mangan's book "Dumping Iron". The book's insights were eye-opening, prompting me to take immediate action. However, I encourage you to read the book yourself for a comprehensive understanding. Here, I've attempted to summarize the key points.
# The Iron Dilemma
Our bodies have evolved to retain iron, a crucial nutrient that was scarce in our evolutionary past. However, in modern times:
Iron is abundant in our food supply
Many foods are iron-fortified
Most multivitamins contain iron
This abundance is beneficial for menstruating women but can be problematic for men and post-menopausal women.
# The Gender Disparity
By age 45, men typically have four times the iron levels of women the same age. Without intervention, these levels continue to rise.
# Health Implications of High Iron
High iron levels have been associated with numerous health issues:
Cancer
Heart disease
Diabetes
Alzheimer's
Parkinson's
Macular degeneration
Gout
And many others
The higher the ferritin (iron) in your blood, the greater the risk of disease.
# Managing Iron Levels
# Blood Donation
The most effective way to lower iron levels is through blood donation. Regular donations can help achieve optimal iron levels:
Women: 20 - 40 ng/ml
Men: 50 - 70 ng/ml
I share my personal experience as a first-time donor in the video.
# Monitoring
Regularly monitor your iron levels through blood tests to track the effectiveness of your iron management efforts and adjust your approach if necessary.
# Personal Anecdote
My father donated blood over 100 times in his life and lived robustly until the age of 98.
Blood Donation Routine for Iron Management and Health Improvement
# Introduction
This routine guides you through the process of donating blood every 8 weeks, which is the standard waiting period between donations in many countries. Regular blood donations can help manage iron levels and potentially improve overall health.
# Key Points from "Dumping Iron" by PD Mangan
Our bodies evolved to hold onto iron due to its scarcity in the past.
Modern diets are often iron-rich, leading to potential iron overload.
By age 45, men typically have 4 times the iron levels of women the same age.
High iron levels are associated with various diseases, including:
Cancer
Heart disease
Diabetes
Alzheimer's
Parkinson's
Macular degeneration
Gout
# Optimal Iron (Ferritin) Levels
Women: 20 - 40 ng/ml
Men: 50 - 70 ng/ml
# Benefits of Blood Donation
Effectively lowers iron levels
Can potentially reduce the risk of various diseases
May contribute to a longer, healthier life
# Personal Experience
The author shares their experience as a first-time donor and mentions their father's history of donating blood over 100 times, living to the age of 98.
Disclaimer: The author emphasizes that they are "just a guy on the internet" and recommends reading the book "Dumping Iron" by PD Mangan for more comprehensive information.*
This review explores the importance of managing iron levels in the body, based on insights from PD Mangan's book "Dumping Iron".
# Key Points
Our bodies evolved to hold onto iron due to its scarcity in the past.
Modern diets often contain excess iron due to fortified foods and supplements.
High iron levels are associated with various diseases, including:
Cancer
Heart disease
Diabetes
Alzheimer's
Parkinson's
Macular degeneration
Gout
Men and post-menopausal women are at higher risk of iron overload.
Blood donation is the most effective way to lower iron levels.
# Optimal Iron (Ferritin) Levels
Women: 20 - 40 ng/ml
Men: 50 - 70 ng/ml
# Personal Experience
The reviewer shares their experience as a first-time blood donor and mentions their father's history of frequent blood donation, who lived to 98 years old.
After 1960, the widespread use of non-conductive materials like plastics and rubber in footwear led to a disconnection from the earth's natural energy.
# The Health Impact
This disconnection has had significant health consequences:
Increased likelihood of inflammatory diseases:
Arthritis
Arrhythmia
Heart disease
Alzheimer's
These conditions arise because we are no longer in electrical alignment with our biology.
# The Benefits of Grounding
Earthing or grounding remedies an electrical instability and electron deficiency you may not even be aware of. Benefits include:
Reduced or eliminated chronic pain
Improved sleep
Enhanced regenerative abilities
Anti-aging effects
Overall improved health and vitality
# How to Practice Earthing
It's simple to get started:
Go outside
Walk barefoot on grass, dirt, or sand
Practice for just a few minutes daily
Consistent practice will lead to improved health and a natural, healthy glow.
This information is based on the work of Clint Ober, who has been researching and promoting earthing for over 20 years.*
Amplify Your Earthing Experience: Beach Grounding Session
Connect with the Earth's energy through highly conductive sand and mineral-rich ocean water to maximize the benefits of grounding. This powerful practice can:
Reduce stress and inflammation
Boost overall health
Improve sleep quality
Enhance the body's regenerative abilities
Promote anti-aging effects
# The Importance of Earthing
Before 1960, people were more likely to be in contact with the earth through:
The invention of plastics and widespread use of rubber after 1960 led to a disconnection from the earth, as these materials are non-conductive.
# Health Implications
This disconnection has had significant health costs, including an increased likelihood of inflammatory diseases such as:
Arthritis
Arrhythmia
Heart disease
Alzheimer's
# Benefits of Grounding
Earthing or Grounding remedies an electrical instability and electron deficiency you may not have been aware of. By walking barefoot on grass, dirt, or beach, you can:
Reduce or eliminate chronic pain
Improve overall health
Enhance sleep quality
Boost the body's regenerative abilities
Achieve a healthy glow
# How to Practice Grounding
Get outside and go barefoot
Do it every day for consistent health improvements
Spend time on conductive surfaces like grass, dirt, or sand
Remember, grounding promises a lot, and it delivers - but you need to make it happen!
This information is based on the work of Clint Ober, who has been researching and promoting earthing for over 20 years.*
Grounding: A Game-Changer for Workout Recovery and Overall Health
# What is Grounding?
Grounding, also known as earthing, is the practice of connecting directly with the earth's surface. This technique has been extensively researched by Clint Ober for over 20 years and has shown promising results for health and wellness.
# Historical Context
Pre-1960: People were more likely to be in contact with the earth through:
Post-1960: Introduction of non-conductive materials like plastics and rubber led to widespread disconnection from the earth
# Benefits of Grounding
Reduces inflammation
Accelerates recovery
Minimizes muscle soreness
Alleviates chronic pain
Improves sleep quality
Enhances overall health
Acts as an anti-aging practice
# Health Implications of Disconnection
Lack of grounding may contribute to increased risk of inflammatory diseases such as:
Arthritis
Arrhythmia
Heart disease
Alzheimer's
# How to Practice Grounding
Walk barefoot on:
Grass
Dirt
Beach sand
Spend time outdoors in direct contact with the earth
Make it a daily practice for optimal results
# The Science Behind Grounding
Grounding remedies an electrical instability and electron deficiency in the body, aligning our biology with the earth's natural electrical charge.
# Results
With consistent practice, you can expect to:
Reduce or eliminate chronic pain
Look and feel better
Improve sleep quality
Enhance your body's regenerative abilities
Achieve a healthy, vibrant glow
Remember, the key to experiencing these benefits is to make grounding a regular part of your routine. Get outside, get barefoot, and connect with the earth every day for improved health and vitality!
Experience the potential benefits of reduced inflammation, better sleep, increased energy, and overall improved health through earthing!
# What is Earthing?
Earthing, also known as grounding, is the practice of connecting directly with the Earth's surface to absorb its natural electrical charge. This can be done by:
Walking barefoot on grass, dirt, or sand
Using specialized indoor grounding equipment
# The Importance of Earthing
Before 1960, people were more likely to be in contact with the earth through:
The invention of plastics and widespread use of rubber after 1960 led to most people being disconnected from the earth, potentially impacting our health.
# Benefits of Earthing
Earthing may help with:
Reducing inflammation
Alleviating chronic pain
Improving sleep quality
Increasing energy levels
Enhancing overall health
Anti-aging effects
# How to Practice Earthing
Outdoor Grounding: Walk barefoot on grass, dirt, or beach for a few minutes daily.
Indoor Grounding: Use specialized equipment to maintain a constant connection to the Earth's energy during sleep or work hours, especially valuable during winter or when outdoor grounding isn't possible.
# The Science Behind Earthing
Clint Ober has conducted extensive research on earthing over the past 20 years. His work suggests that earthing:
Remedies electrical instability and electron deficiency in the body
Helps align our biology electrically
May reduce the risk of inflammation-related diseases such as arthritis, arrhythmia, heart disease, and Alzheimer's
# Conclusion
Regular earthing practice can lead to improved health, better sleep, and enhanced regenerative abilities. Make it a part of your daily routine to experience the benefits and glow with good health!
