MAX POWER

Maintaining power throughout your lifetime is very important, for lifespan, healthspan, and peakspan. POWER=STRENGTH x SPEED. I think this is the most overlooked aspect of fitness. Our power production usually peaks in our mid 20's and starts a rapid decline from there. If you work on it you can maintain anaerobic power production throughout your life. The sweet spot seems to be 8-20 seconds with full recovery in between. 2-5 sets, 1-3 times per week. Mode of exercise can be uphill sprints, plyometrics, bike, rower, or ski machine. Anything you can go 100% for 8-20 seconds. https://youtu.be/8V0EAY0w1EY?si=lTknO-NqRXHOo35v best of health, emmett

VIT D and DEMENTIA

Low levels of Vit D increase your risk of dementia. You should definitely know what your Vit D level is, it should be part of your yearly blood work. https://youtube.com/shorts/IVV3s3lN2zM?si=oUFdXLEadZonZjll best of health, emmett

FERMENTED FOODS

How and why fermented foods are good for your health. https://med.stanford.edu/nutrition/education/Resources/Fermenting-the-Facts.html https://youtu.be/nVy8Xp6Aq4c?si=ZrygmMxUIRjsQAYJ

YOUTHFUL MOVEMENT

Youthful Movement is the ultimate goal as we get older. You don't stop moving because you get old, you get old because you stop moving. https://youtu.be/KZund6hFQyI?si=Q8v6JNJFP0pembKs best of health, emmett

BLOOD SUGAR and INSULIN

Controlling your blood sugar and insulin levels is one of the most important things you can do to improve your health. Cancer, Cardiovascular disease, Diabetes, and Dememtia are all metabolic diseases (the big 4). You can lower your risk of these diseases by controlling your blood sugar and insulin levels. Here are some simple ways to lower blood sugar and insulin after a meal. https://youtu.be/-2KUkMTKpPQ?si=onoCXowEe54kvpTU best of health, emmett

PEAKSPAN

Longevity asks how long we live. Healthspan asks how long we avoid major disease. Peakspan asks how long we stay close to our personal best. https://www.foundmyfitness.com/newsletter/archive/1337 best of health, emmett

HOW MUCH MUSCLE?

More muscle does not mean more healthspan or lifespan. Your muscular strength, power and mobility are what is really important. More muscle (body building) actually decreases your healthspan and lifespan. https://youtu.be/KlYPL4COe0k?si=viXk6ArXBV_6JA6z https://emmettmurphy.blogspot.com/2023/08/power.html https://emmettmurphy.blogspot.com/2023/08/mobility.html best of health, emmett