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