GET UP

This is a functional movement everyone should be able to do. https://youtu.be/-Qlvb0TxATc?si=qoYYQWUVTuWciSIR best of health, emmett

ENERGY DRINKS

Energy Drinks are very popular right now. They can have very negative health effects including death. Coffee, Tea, Matte, Water, are much healthier alternatives. https://youtu.be/3Y48RlO5fw4?si=i4_V5eaGzb3QqzpG https://pmc.ncbi.nlm.nih.gov/articles/PMC10535526/ best of health, emmett

DYNAPENIA

Dynapenia is loss of mobility, power, and speed as we age. If you want to increase your healthspan, you want to train like an athlete throughout your lifetime. This helps prevent frailty and improves physical function throughout life. You don't want to be 100 in a 100 year old body, you want to be 100 in a 50 year old body. https://youtu.be/ibgFZv5SQrA?si=J3bJ-Y778cY8ixoh best of health, emmett

SUPERFOOD: BROCCOLI SPROUTS

Broccoli sprouts are a food I eat every day. I grow them myself in my kitchen, in minutes per day. They are very high in nutritional content including many vitamins, minerals. sulforaphane, etc. They can help prevent many diseases including cancer, diabetes, dementia, etc. https://www.healthline.com/nutrition/broccoli-sprouts#nutrients https://emmettmurphy.blogspot.com/search?q=sulforaphane best of health, emmett

MICRO WORKOUTS

Micro-workouts, or "exercise snacks", can have many benefits, including: Time-saving: You can fit a workout into your day in minutes, even during a lunch break. Minimal equipment: You can do micro-workouts at home, in the park, or anywhere with minimal equipment. Improved cardiovascular health: Micro-workouts can help reduce the risk of heart disease and improve cardio-respiratory fitness. Increased metabolism: Micro-workouts can help increase your metabolism, which can aid in weight management and fat loss. Better brain health and mood: Even short bouts of exercise can improve your mood and brain health. Increased muscle strength: Micro-workouts can help you build strength. Improved flexibility: Micro-workouts can help increase your flexibility. Reduced risk of chronic disease: Micro-workouts can help reduce your risk of chronic disease. Money-saving: You don't need a gym membership or trainer to do micro-workouts. Quicker recovery time: Micro-workouts can help you recover more quickly. Variety: Micro-workouts can help reduce boredom and training plateaus. Some examples of micro-workouts include: Squatting for 40 seconds, resting for 20 seconds, and repeating 5 times Doing 30 jumping jacks followed by 30 squats, resting for 10 seconds, and repeating 3 times https://youtu.be/0xoseOw3r7g?si=YNXNmKu5tcY1flZ9 best of health, emmett

PROCESSED FOOD

If you want to improve your health, eat less processed food. Make your own food, preferably organic, grass fed, from nature, etc. https://youtu.be/5cZUJdN2WQc?si=tVzW2lrcjcY_q1tg best of health, emmett

WEIGHT TRAINING for HEALTHSPAN and LIFESPAN

Resistance Training can help extend your healthspan and lifespan. https://youtu.be/EPjdpobvglo?si=t55Z-bzOMsxzNogh Benefits include: Decreased risk of injury Boosts brain health Boosts mood Decreases abdominal fat Boosts metabolism Enhance your quality of life Enhanced mental health Helps control blood sugar Hypertrophy Improve mobility Improved posture Muscle Muscular endurance Self-esteem Strengthen bones Anxiety Burns calories efficiently Improving insulin sensitivity Increase bone density and improve balance Makes you stronger Osteoporosis Pain Resistance training Sleep best of health, emmett

100 YEAR OLD HABITS

How to stay healthy to 100 and beyond. It can be done. https://youtu.be/hsF6N9n_04M?si=DiveSnaYCBB4i50t https://youtu.be/dl_Zhhatwoo?si=Jsuj_UbyZZwji7VD best of health, emmett murphy

LIFESTYLE DESIGN

We should strive to optimize our healthspan. Here are some ideas what your health/lifestyle design should look like. 1. Resistance Training 1-3 times per week, 30-40 minutes per - many physical and mental benefits including improved muscle, bone, brain, hormone, and metabolic health 2. HISP - High intensity Sprint Training 1-3 times per week, 2-5 sprints with maximal recovery , 6-20 seconds per sprint, maximal effort - many of the same benefits as resistance training - increases BDNF, brain derived neurotrophic factor, helps prevent dementia - improves type IIX muscle fiber quality and effeciency, very important as we age 3. Mobility Work (every day)- 10-60 minutes - yoga, tai chi, chi gong, etc. - many physical and mental benefits - it doesnt matter how strong you are if you don't move well 4. LSD Training (Long Slow Distance) 5-6 times per week, 30-120 minutes per - outside whenever possible, with others whenever possible - heart rate range (180-age x75-90%) - improves your cardiorespiratory and metalolic health 5. Fun Activities - whenever possible, any duration, - especially helpful for mental healh - golf, tennis, frisbee, hiking, mtn biking, sand volleyball, slack line, walking,etc. - outside and with others whever possible incorporate this into you lifesyle and your health will definitely improve, both physically and mentally best of health, emmett

ARTHRITIS is a METABOLIC DISEASE

You can avoid OsteoArthritis. 10 Min Video https://youtu.be/UYj3IROfvV4?si=5vv3SXDw3kapjf5S best of health, emmett

HEALTHY at 104

Dr. Ellswoerh Wareham is 104, he has some great insights into improving your healthspan and lifespen (7 habits). https://youtu.be/-Cjo0ck44mo?si=LjOafM0QXyOIsNJj best of health, emmett

POLYPHENOLS

Polyphenols are a group of chemical compounds that are naturally found in plants and have many health benefits for humans: protection against development of certain cancers, cardiovascular diseases, diabetes, and neurodegenerative diseases. short 10 min video, worth watching https://youtu.be/nNgRAz-09m8?si=iIU-lu8zQD8dfpZE best of health, emmett

FOREVER CHEMICALS

Forever Chemicals can have a very negative health impact. They are everywhere. If you want optimal health you want to avoid them. https://scitechdaily.com/scientists-warn-these-common-chemicals-may-forever-alter-gut-health-leading-to-lifelong-disease/ https://youtu.be/8QuvTjLZaXs?si=Dppm5BtINP6ZVg8A best of health, emmett

REDUCE BELLY FAT

Reduce belly fat to improve your overall health. Short video. https://youtu.be/xaUslVP_9Vs?si=LL-v1k5cVivSDNxv best of health, emmett

VISCERAL and ECTOPIC FAT

This type of fat will definitely shorten your healthspan and lifespan. 8 min video https://youtu.be/O3EWt8jyX2E?si=sMGS6L4DuZS7X3Qo best of health, emmett

MICROPLASTICS

Plastics are everywhere in our environment. This can have a very negative impact on your health. https://youtu.be/_bNySyEobfY?si=4JOtLU93udNfewlX https://youtu.be/dqXv_e8nyJE?si=gW2LkKJZ1KYIgCYB best of health, emmett

OLIVE OIL

IF you eat olive oil on a daily basis you can really improve your healthspan and lifespan. I personally eat 5 or more servings per day. https://youtu.be/H5mhYpKUlgk?si=ICc1zupImAAiNMns https://www.nature.com/articles/s41430-024-01442-8 best of health, emmett

LOSE BELLY FAT

If you want to improve your health, the #1 thing you can do is lose abdominal fat (very toxic). You will immediately reduce your risk of the big 4, cancer, heart disease, diabetes, dementia. 80% of all Americans are obese or overfat, their rates of these big 4 are increasing every year. https://emmettmurphy.blogspot.com/2024/06/belly-fat.html Dr. Boz has a great program which can help you lose abdominal fat and improve your healthspan. https://www.youtube.com/@DoctorBoz https://bozmd.com/ck-special-new/?utm_source=google&utm_medium=cpc&utm_campaign=12357920088&utm_content=118393173752&gad_source=1&gclid=CjwKCAjwnei0BhB-EiwAA2xuBjjIVwkXv82cE3FEm_jCnbglns5CFfJutPREb3x6mwXSCQ3RBqRtiBoCKcEQAvD_BwE best of health, emmett

MUSCLE BENEFITS BRAIN HEALTH

great, 20 min video. How muscle will improve brain health. https://youtu.be/B4bVdx4vRUI?si=dY4vBuBDMDn7FzKL best of health, emmett https://www.thrive1.info/

BELLY FAT

Your amount of abdominal fat will predict the quality of your life and healthspan. It is easy to measure, and monitor throughout the year. https://youtu.be/_CqXHYgKKtY?si=-Vm3NyKoesdJJEYD best of health, emmett https://www.thrive1.info/

CLEAN 15 and DIRTY DOZEN

2024 updated guide to pesticides in produce. https://static.ewg.org/upload/pdf/EWG_SG-2024_Guide-Print_R01.pdf best of health, emmett https://www.thrive1.info/

MITOCHONDRIAL UNCOUPLING

Mitochondria are cellular organelles that generate energy via the electron transport chain by turning food into ATP. Liver, heart, muscle, kidney, and eye cells contain thousands of mitochondria because they use a lot of energy. If you want to stay healthy for a long time, take good care of your mitochondria. https://gundrymd.com/mitochondrial-uncoupling/ https://drcasmd.com/7-ways-to-improve-your-mitochondrial-health-and-slow-down-aging/#:~:text=A%20diet%20rich%20in%20antioxidants,function%20and%20reduce%20oxidative%20stress. https://youtu.be/QbmUKcwNQo8?si=umTM-Hhke2AU8YLL best of health, emmett https://www.thrive1.info/

MAGNESIUM

Magnesium is an extremely important mineral for physical and mental health. Most Americans are deficient in magnesium. https://youtu.be/gVwkowF6rbE?si=herfGDGkS6iJ1pCk best of health, emmett https://www.thrive1.info/

HBOT

HBOT (Hyperbaric Oxygen Therapy) has been used around the world to treat many different physical and mental issues. It works by increasing the oxygen saturation of your tissues. https://youtu.be/1csTFeGO9ok?si=vYNIb-1Q5d8ElgxA https://www.earth.com/news/the-seemingly-magical-powers-of-hyperbaric-oxygen-chambers-too-good-to-be-true/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8660605/#:~:text=Recent%20clinical%20trials%20have%20shown,non%2Dpathological%2C%20aging%20population best of health, emmett https://www.thrive1.info/

MUSCLE

Maintaining muscle mass, strength, and power is the key to maintaining healthspan throughout your lifespan. https://youtube.com/shorts/HlYYgKp_SgI?si=xTPI0X8nNEwaQSBS https://compurocare.com/muscle-matters-10-health-benefits-of-increased-muscle-mass/ best of health, emmett https://www.thrive1.info/

BEST SWEETNER

Many good sweetners have come out in the last 10 years. In my opinion allulose is the best one, its effect on insulin and blood sugar is excellent. It has even been compared to ozempic for weight loss. https://youtu.be/ZY2vU9I5uic?si=PbTUthprrMCU4AJy https://youtu.be/XZ6CdD1AI1Q?si=2LeTaEkdmwTnbxFb https://youtu.be/Zf2XrIteKMw?si=4k6ONlegJnhx8JJN best of health, emmett https://www.thrive1.info/

GREEN TEA

Green Tea has several compounds which have a positive effect on your brain. caffeine, l-threanine, and catechins https://youtu.be/mpIJOavyYtQ?si=4FsgpkgAZfRsMnhg best of health, emmett https://www.thrive1.info/

SAND 2024

POWER STABILITY BALANCE I have been doing sand training in several slc parks since covid. The sand in barefeet is great for improving explosive power, balance, and joint stability. The sand is easier on your joints and harder on your muscles, this is exactly what you want. If you would like to try a sand workout, or have any kids or grandkids who would like to improve their athleticism, send me a message. https://youtu.be/YY8GmrkXsW4?si=z0x18ve9KhdNT1pB https://youtu.be/Ou9k6XDFux8?si=XThOrOAELomMemp7 best of health, emmett https://www.thrive1.info/

AVOID THESE

This is a list of chemical toxins in our food and environment which can increase your risk of cancer. https://www.ewg.org/sites/default/files/2022-07/EWG_DD-FoodChem_C02.pdf best of health, emmett https://www.thrive1.info/

LAB TEST SALE 2024

Lifeextension 2024 lab test sale is happening. Very reasonably priced, great selection,use labcorp for testing. You can use your HSA to pay for it. https://www.lifeextension.com/sales/lab-tests?gad_source=1&gclid=CjwKCAjwte-vBhBFEiwAQSv_xTUCtM_TXUTXoKv1aZ-tq_q7TWcDr-pccmkVxPk3PDe_Ar7DruHXIxoCI9wQAvD_BwE best of health, emmett https://www.thrive1.info/

MICROPLASTICS

Plastic is everywhere, in our food, water, environment. It can have very negative health consequences (heart, immune system, digestive system, hormones, etc.), It is impossible to completely avoid but you can reduce your exposure. https://www.nature.com/articles/d41586-024-00650-3 https://youtu.be/_bNySyEobfY?si=OulKUUp5WuHLiEFD https://www.nbcnews.com/health/health-news/microplastics-nanoplastics-plaque-carotid-artery-heart-disease-rcna142067 best of health, emmett https://www.thrive1.info/

BRAIN FOG

What is brain fog? It is a reduction in mental clarity. It is definitely related to blood glucose and insulin. 15 min video on what you can do about it (nutrition and exercise). https://youtu.be/zwmX4ADLjuE?si=7dABLL4Q5R7z7q3l best of health, emmett https://www.thrive1.info/

GLYPHOSATE

Glyphoate (roundup) is a weed killer commonly used in the US and Canada. It is banned in many other countries because of its many negative health issues. If you want to improve your overall healthspan, avoid glyphosate. 15 min video https://youtu.be/oxOanCd5WK0?si=x72XmhVgrsIOevwH 2 min video https://youtube.com/shorts/UwB4ZsX6OSo?si=hfUefB2uJRJpVcxA best of health, emmett https://www.thrive1.info/

CHOLESTEROL PARADOX

Having higher cholesterol lowers your risk of death. What? Watch the following short video from Shawn Baker MD. includes multiple research studies https://youtu.be/sqZlpb2pf60?si=WYbliGvBg1UAkQzM best of health, emmett https://www.thrive1.info/

NUTRITION LABELS

How to read a nutrition label. https://youtube.com/shorts/fj_liur8MbU?si=DA1xwtXWG4siN3Ym https://youtu.be/hbUxV19x3Bw?si=cwnWCcAqD0E2BByT best of health, emmett https://www.thrive1.info/

MEMORY

Alzheimers and Dementia are on the rise globally. What can you do to reverse this trend. Start with the following 20 min video. https://youtu.be/VtzKXsvSUts?si=4smO2E2VYLiciN4C best of health, emmett https://www.thrive1.info/

LOWER STRESS - GUT

The gut-brain connection. How you treat your gut microbiome can directly affect your brain and your moodm https://youtu.be/WOXibI2HtEg?si=izqHRy-0pmngDUC9 best of health, emmett https://www.thrive1.info/

BRAIN HEALTH

The following video by Dr. Rhonda Patrick includes a free 9 page guide to maximizing your BDNF (brain derived neurotrophic factor). BDNF is very improtant for your long term brain health and can help prevent dementia. https://youtu.be/aXc51DMsIdk?si=gapj4x0rKs04DCDH best of health, emmett https://www.thrive1.info/

EXCELLENT BOOK

If you want to improve your health, start with your gut. GUT CHECK is written by Dr. Steven Gundry who is always an excellent source of information on ways to improve your health. https://youtu.be/xnePdHmxRXg?si=ifqYp8wfmLTdkk45 best of health, emmett https://www.thrive1.info/

LECTINS

A lectin, also known as the “antinutrient” is a type of protein that binds to certain carbohydrates. Just about every organism in the world, from plants to animals to microbes, contains lectins. There are many types of lectins, and some are completely safe, while others may pose health risks. The difference depends on the amount of lectins present and what type of carbohydrates bind to them. If you have any health problems, eating a low lectin diet might improve the condition. https://youtu.be/X6Ky4Iz5hak?si=_ScKIJyLtxWfzfoZ https://www.webmd.com/diet/foods-high-in-lectins best of health, emmett https://www.thrive1.info/