EXPLOSIVE TRAINING

As you age it is important to maintain your type 2X fibers (fast twitch explosive) and gamma motor neurons. You can do this by doing explosive type training, think sprints and plyometrics. https://youtu.be/rYMCque5D_c?si=MGuHJ8LOgIT9_bt6 https://www.health.com/fitness/fast-twitch-muscle-fibers best of health, emmet

SPRINTS

Sprints are the most efficient form of exercise. They are great for fat loss, building muscle, and maintaining your fast twitch motor units, I try to do them 4-6 days per week. If you have joint issues they can be done on a bike, rower, skier, or any machine that has a power (watts) measurement. https://youtu.be/QLBT4-iN2yg?si=BGmxw_LTE19vskSE best of health, emmett

COOKING OILS

The best cooking oils. https://youtu.be/aWhpyM1sLuk?si=5myJBVNnLLUCQoox best of health, emmett

CHLORELLA and SPIRULINA

Forms of Algea that are nutritional powerhouses. They cantain a wide variety of micronutrients, essential fatty acids, and complete protein. https://www.healthline.com/nutrition/benefits-of-chlorella https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina#bottom-line https://youtu.be/gUDChRwWErM?si=Mcu6x-W7X6CV7bOR $10 off coupon https://rc-refer.com/emmett-b4epp9 best of health, emmett

EYE HEALTH

Our eyes are an extension of our brains. Protecting them is very important to our healthspan. https://heltoneyecare.com/2025/07/23/can-nutrition-contribute-to-good-eye-health/ https://youtu.be/nCnZX8zs4LI?si=3YyPgUZkRKc7KJhv best of health, emmett

LITHIUM

Lithium is an inexpensive trace mineral which has recently been shown to increase brain function. A recent study from Harvard shows a positive effect on dementia. https://edition.cnn.com/2025/08/06/health/lithium-alzheimers-brain-study https://youtu.be/Y9tR3l5RhhU?si=kTke4gmylpLDZC9W https://youtube.com/shorts/NzF4vDQ5E4g?si=ABZz65-LWPUlxB-u best of health, emmett

CHAOS TRAINING

Stability, mobility, and power are ofter overlooked. They are very important for maintaining your healthspan. The goal is to move like a 40 year old when you are 100, not move like a 100 year old. Train like an athlete https://youtu.be/aKMDAygUA68?si=V-fZaezd6RqIlj4W https://emmettmurphy.blogspot.com/search?q=power https://emmettmurphy.blogspot.com/search?q=mobility best of health, emmett

DIQUAT

Glyphosate and Diquat are pesticides and herbicides that are a big threat to you physical and mental health. Diquat is banned everywhere except the US. If you want to stay healthy, AVOID. https://youtu.be/F6eJtQ9bnL0?si=03MuNaymiROkHIRD best of health, emmett

FIBER and CANCER

Fiber intake reduces your risk of most types of cancer. https://youtu.be/mZOCHKgsjCA?si=i0qosMefKNFcQCL3 best of health, emmett

GLUTATHIONE

Glutatione is a substance made from the amino acids glycine, cysteine, and glutamic acid. It is produced by the liver and involved in many body processes. It helps your mithcholdria to repair themselves and function more efficiently. People take glutathione for aging, alcohol use disorder, liver disease, heart disease, and many other conditions, Glutathione is involved in tissue building and repair, making chemicals and proteins needed in the body, and in immune system function. https://youtu.be/yt9-Lcsc7Y4?si=lSNcSEWTmSZkDXnZ best of health, emmett

CREATINE for DEPRESSION and ANXIETY

Studies show creatine can reduce depression and anxiety, and improve brain energy. https://youtu.be/2N1ezrkSgR0?si=FMS-rmIq2zWD-ekJ best of health, emmett

POLYPHENOLS

Polyphenols are plant compounds that are prebiotic food for your microciome. They can positively affect your health in many ways. https://youtu.be/qksi1W2s5vM?si=BYlYB9ha3nAoG9PA best of health, emmett

HABITS

6 easy, achievable habits that can increase your healthspan and lifespan. https://youtu.be/UjHpp9772yc?si=za43vX4bV62zvRtY best of health, emmett

COFFEE

This post is a deep dive on coffee and how it can improve your healthspan and lifespan.Coffee can slow aging and improve your health. Here is a timestamp of the video. Dr. Rhonda Patrick https://youtu.be/vgrV9rjqQyA?si=_q97cib4GwCaqaKV 01:24 Can coffee really slow biological aging? 04:43 Is coffee actually protective for your heart? 05:29 Why morning coffee is healthier than afternoon coffee 08:01 How coffee improves your metabolic health 09:53 Does coffee significantly reduce cancer risk? 11:26 Can coffee actively prevent DNA damage? 13:39 Does coffee improve your gut microbiome? 16:01 Can unfiltered coffee raise your cholesterol? 20:14 Which brewing method maximizes antioxidants? 20:40 Arabica or robusta—does bean type matter? 23:05 Dark vs. light roast—what’s richer in antioxidants? 23:28 Is cold brew as beneficial as hot coffee? 23:51 Practical tips to maximize antioxidants 24:39 Filtered vs. French press—what’s best for longevity? 26:49 Can espresso’s antioxidants offset its cholesterol risk? 27:19 Instant coffee—an overlooked longevity booster? 27:41 Why filtered coffee is the clear winner 28:40 Caffeinated vs. decaf—which is better for your brain? 31:02 ​​Does decaf coffee still boost cognitive function? 33:58 How much caffeine optimizes athletic performance? 36:51 How decaffeination methods affect coffee’s benefits 39:23 Are mold toxins in coffee a genuine concern? 42:06 Is adding dairy a mistake? 43:35 Does MCT powder boost cognition—or just cholesterol? 45:19 Does L-theanine effectively reduce caffeine anxiety? 47:24 A science-backed coffee routine for longevity best of health, emmett

GLYPHOSATE

Glyphosate is a common weed killer in the US which is used on ou4 golf courses, parks, schoolyards, crops, lawns, etc.. It causes many health problems. AVOID! https://usrtk.org/pesticides/glyphosate-health-concerns/ https://youtu.be/oxOanCd5WK0?si=1ocAn95pzs-uQYXO best of health, emmett

CREATINE for ALZHEIMER's

Creatine has been shown in recent studies (2025) to improve cognition in Alzheimer's patients. https://www.kumc.edu/about/news/news-archive/creatine-alzheimers-research.html https://youtu.be/QkLceewZYfs?si=yXHWZ7F6RfOfrX-V best of health, emmett

MOST IMPORTANT BLOOD TESTS

Robert H. Lustig, M.D., M.S.L. is Professor emeritus of Pediatrics, Division of Endocrinology at the University of California, San Francisco (UCSF). He specializes in the field of neuroendocrinology, with an emphasis on the regulation of energy balance by the central nervous system. His research and clinical practice has focused on childhood obesity and diabetes. Dr. Lustig holds a Bachelor’s in Science from MIT, a Doctorate in Medicine from Cornell University. Medical College, and a Master’s of Studies in Law from U.C. Hastings College of the Law. Dr. Lustig has fostered a global discussion of metabolic health and nutrition, exposing some of the leading myths that underlie the current pandemic of diet-related disease. He believes the food business, by pushing processed food loaded with sugar, has hacked our bodies and minds to pursue pleasure instead of happiness; fostering today’s epidemics of addiction and depression. Yet by focusing on real food, we can beat the odds against sugar, processed food, obesity, and disease. https://youtu.be/_XT9VIRq7Vs?si=8fdC9uVTpNHcVa3b His viral video, Sugar:The Bitter Truth https://youtu.be/dBnniua6-oM?si=Uu7ply-bnVOByBge best of health, emmett

ALZHEIMER'S is OPTIONAL

Dementia is largely preventable with diet, lifestyle, and exercise. If you are going to listen to one podcast this year, this is it. https://youtu.be/UhwNcH1zKXE?si=VpTLvVz1ST3kB5T_ best of health, emmett

EXERCISE and CANCER

Exercise is one of the best things you can do for cancer treatment and prevention. https://youtube.com/shorts/NDr-eElglVc?si=r0itODuqxgefwS5S best of health, emmett

TRAIN FAST

Great benefits to working your typeIIx muscle fibers and fast twitch motor units. SPRINT https://youtu.be/WsoYtyYLkqg?si=h_2ZgMYOnC36i1xX https://www.healthline.com/health/fast-twitch-muscles best of health, emmett

AGILITY

Agility is the abibity to move well without pain or restriction. It requires mobility, balance, and power. Agility should be part of your training program. https://www.fitlighttraining.com/blogs/news/8-key-benefits-of-agility-training-systems?srsltid=AfmBOorOUi0Y_-qaDgjXxKPql0r18Oe7aXgTa8dF-IeLzVLOzd8VM3DS https://youtu.be/GO301I8nnZY?si=UhJV9iptdBYYYc0H best of health, emmett

LAB TEST SALE 2025

LIfe extersion comprehensive lab test sale 25% off. https://www.lifeextension.com/sales/lab-tests?srsltid=AfmBOopRER8umvzY4bD5qla_ci7Ixnqx26ZE6BJVtjY3c8OWrYHjQKQT best of health, emmett

COMMON DRIVE

Too much endurance training decreases healthspan. To increase your healthspan, improve your neuromuscular system by sprinting and jumping. https://youtu.be/x-MEoybeCig?si=RA97VLZ2K6QXwX1M best of health, emmett

SPRINTING

This is a follow up to the last blog on skipping. Everyone should do this, preferably on the sand or grass (softer impact on your joints. https://youtu.be/Aj5SONT3T2o?si=2TihVLnjh9zkmLJW best of health, emmett

SKIPPING

Skipping and Sprinting can havw many positive physical benefits including improved mobility, explosive power, and coordination. We do this as kids but not as adults. If we want optimal health and fitness this is something we should continute through our lifetime. https://youtu.be/YTxpTsEDdG8?si=FDb7U66_3Em5QQD6 best of health, emmett

BLUE LIGHT

Blue Light can wake you up during in the morning. Try to get some sunlight in the morning. It can also make it harder to fall asleep, it blocks your melatonin production. Limit your blue light exposure later in the day and evening, including TV, computers, and phones. https://youtu.be/ZrywkDJ8W9k?si=OlyMvZXT6azcB5sN best of health, emmett

BERBERINE

Berberine is a plant compound that improves blood sugar, metabolic health, blood pressre, heart health, gut health, fat loss, and brain health, etc. https://youtu.be/kqakQHB70QE?si=EpEYCUEjB5yYY4UB https://www.healthline.com/nutrition/berberine-powerful-supplement#how-it-works best of health, emmett

THRIVE!

THRIVE! Health and Nutrition Coaching  “Nutritionally, the most important thing is not what you eat, but what you don’t eat” Coaching Program This online program is designed to help you achieve excellent health, optimal weight, and avoid modern disease. If you want to become an ultra-healthy centenarian this program is for you. We will utilize Intermittent Fasting (IF) along with ultra-nutritious food to help you achieve your ultimate health. I will monitor your nutrition, exercise, and lifestyle habits on a daily basis. This is described in more detail below. I will monitor your diet, exercise, and lifestyle habits. I will evaluate your input daily giving you education and accountability. The program involves nutrition, exercise, and lifestyle modifications. Much of this program is based on the research and writings of Dr. Gundry M.D., Dr. Mark Hyman M.D., Dr. Rhonda Patrick PhD., Dr. David Sinclair PhD., and Dr. Joseph Mercola D.O., among others. Weight Loss Phase - Nutrition    What to Eat - Focus on Foods instead of Calories -organic and/or local whenever possible - non starchy veggies (no potatoes, corn, etc.) - clean protein (grass fed beef, buffalo, wild caught fish, pastured eggs) - nuts (not peanuts or  cashews) - olive, coconut, avocado (whole food or oils), grass fed butter, ghee - unsweetened coconut or almond milk -cacao - water, water, water, tea, coffee What Not to Eat  - sugar, grains, fruit, processed foods, pasta, rice, simple carbs, below ground veggies, milk products, industrial seed oils (ex. Corn, canola, etc.) - try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours), easiest way to accomplish this is to skip breakfast. If you want do a 36-48 hour fast once or twice a month, that has some extremely positive health benefits. Generally 2-3 weeks at this phase is good, then transition to the Exceptional Health phase. You can move back to the weight loss phase periodically as needed. 2. Exceptional Health Phase -  Nutrition  - basically you are going to increase veggie consumption, decrease animal protein, add back some berries and low glycemic fruits, below ground veggies (tubers), add back some fermented full fat dairy like yogurt and kefir, have some red wine if you want to.  - OK Fruits (berries, grapefruit, plums, kiwi, lemons, limes etc.) - try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours),  If you want do a 24 hour fast once or twice a month, that has some extremely positive health benefits. 3. Supplements - personalized for goals/needs, optimize your cellular nutrition. we used to eat 250 species of plants and animals/year,  not any more (dietary Supplements are necessary for this reason) - vit d,, omega 3  (dha epa), vit k2, magnesium, zinc, boron, C60, niacinamide, mushroom extract, mct oil, astaxanthin, etc, , etc, Exercise and Movement Whatever you Like - Swimming, walking, biking, weight lifting, hiking, pilates, etc. At least 1 day per week should include some type of resistance training. Do something every day.When you are short on time exercise at a higher intensity. When you have more time lower the intensity.  Primal Lifestyle 1.Eat Lots of Healthy Plants and Animals -Avoid chemicals on the plants you eat, avoid chemicals and unnatural food sources (corn, soy,antibiotics, etc.) in the animals you eat. 2. Avoid Poisonous Things -Primarily Sugar, Processed Carbs, Industrial Seed Oils,Pesticides, Herbicides, etc.  3. Move Frequently -In Many Planes of Motion, mainly slow-moderate pace, every day. The more the better. 4. Lift Heavy Things -A Couple Times Per Week 5. Sprint Once in a While -Once or Twice a Week, short maximal effort (8-20 seconds) 6. Plenty of Sleep -Practice Good Sleep Hygiene, 7. Play -Have Fun (golf, tennis, frisbee, fishing, etc.) 8. Sunlight -Vit D Prevents Cancer and Other Diseases, 9. Avoid Stupid Mistakes -Texting and Driving, Drinking and Driving, Using Drugs, etc. 10. Use Your Brain -If You Continually Learn New Things. You won’t lose cognitive function. best od health, emmett

BONE HEALTH

Improve bone density with thess simple steps. https://youtu.be/ykYqa2Z08VM?si=F6NAQhB3ufqdqP_y best of heath, emmett

LEAKY GUT

Leaky gut is the primary cause of autoimmune disease. A condition in which the body's immune system mistakenly attacks its own healthy tissues and organs. There are over 80 autoimmune diseases including Rheumatoid arthritis, Lupus, Multiple sclerosis, Type 1 diabetes, Crohn's disease, Ulcerative colitis, Psoriasis, Scleroderma, and Myasthenia gravis, etc.. All disease begins in the gut, all disease can be cured by fixing your gut. https://youtu.be/hpyNpGhsNfA?si=3rfNP1GLWwNj9gzv best of health, emmett

MICROPLASTICS and DEMENTIA

Having larger amounts of microplastics in the brain is linked with an increased risk of dementia. https://www.nature.com/articles/s41591-024-03453-1 for better health, avoid all plastics https://emmettmurphy.blogspot.com/search?q=plastic https://emmettmurphy.blogspot.com/2025/01/how-to-remove-microplastics-from-you.html best of health, emmett

HOW MANY STEPS?

8700 or more steps promotes the best healthspan and lifespan. Move more, live better and longer. https://youtu.be/mUV5NmXi89E?si=HTrdWAIViL5oJPDt best of health, emmett

OMEGA 3

Having a high omega 3 index is very important to your health. Having a low omega 3 index is equivalent to smoking as far as your lifespan goes. https://youtube.com/shorts/Y3kZnXzEHAg?si=rzY6CoAaf5TcH5wC https://youtu.be/JY0JVl3pB20?si=OT44Gbzf5Qi61Vma best of health, emmett

CREATINE for HEART HEALTH

Creatine has been shown to improve muscle, brain, and now heart health (improves endothelial health). https://www.mdpi.com/2072-6643/17/1/58?utm_source=brevo&utm_campaign=premium_digest_1_8_25&utm_medium=email https://emmettmurphy.blogspot.com/search?q=creatine best of health, emmett

HOW TO REMOVE MICROPLASTICS FROM YOU BRAIN

Plastic in your brain can accelerate dementia. Here is a short video on how to reduce the amount the amount. https://youtu.be/K2S7vbJZ8kY?si=wx677pqTOwbqQ9sY best of health, emmett

WALKING

One of the simplest things you can do to improve your healthspan is walking. https://youtu.be/P1uN9IsLjog?si=faIh11Zr5jMEXyTn walking with a weighted vest is also great. https://youtu.be/ePuuHBYx6l4?si=VhI88pZabgU0WpcM best of health, emmett