STRENGTH TRAINING at ANY AGE

https://youtu.be/ekJOT0kn5vs http://emmettmurphy.blogspot.com/search?q=strength+training best of health, emmett https://www.thrive1.info/

TOM BRADY - DARK CHOCOLATE

As Part of his postgame health routine Tom Brady eats dark chocolate after every game. https://www.yahoo.com/news/tom-brady-says-eats-dark-190635360.html best of health, emmett https://www.thrive1.info/

BLOOD TEST RANGES

Here are some optimal blood test ranges recommendations from the best MD's and PHD's, including Mark Hyman, Molly Maloof, Sarah Gottfreid, Ben Bickman, and Robert Lustig. https://www.levelshealth.com/blog/the-ultimate-guide-to-understanding-your-cholesterol-panel-and-metabolic-blood-tests best of health, emmett https://www.thrive1.info/

INTERMITTENT FASTING - NEW INFO

New information on Intermittent fasting regarding metabolic health of IF, 12 vs 16 hours. https://youtu.be/_rgzhKYetXs http://emmettmurphy.blogspot.com/search?q=intermittent+fasting best of health, https://www.thrive1.info/

BREATHE

Proper breathing can improve your physical and mental health in numerous ways. top 3 tips 1. breathe through your nose. 2. breathe with your diaphrom, 3. slow your breathing down (especially your exhale). https://youtu.be/aZ231gmLoco https://www.normalbreathing.com/ best of health, emmett

GREEN TEA

Green Tea can slow aging and increase healthspan. It has many physical and mental health benefits. http://www.sci-news.com/medicine/green-tea-catechins-health-lifespan-fat-caenorhabditis-elegans-10209.html https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea best of health, emmett https://www.thrive1.info/

INTERMITTENT FASTING Basic Rules

Rules for IF to increase healthspan and lifespan. 1. Don't eat or drink any calories during the first hour of your day. 2. Don't eat 3 hours before bed. 3. Eat most of your calories early in your eating window (especially protein). 4. don"t do the exact same fast every day. (mix it up) - i personally do each week a. 1 16 hour fast b. 1 24 hour fast c. 5 18-20 hour fasts https://youtu.be/AhdFpWBeJSQ great podcast from Andrew Huberman Ph.D Stanford https://youtu.be/9tRohh0gErM best of health, emmett https://www.thrive1.info/

RED LIGHT THERAPY

The health benefits of red light therapy are numerous: skin, muscles, bones, sleep, recovery, energy, etc. It is one of the best anti-ageing strategies available. Hundreds of research studies have been done in the last 10 years. https://youtu.be/I7TGOF1NTc4 https://youtu.be/H7-mELZtisE https://carex.com/blogs/resources/red-light-therapy-benefits-and-uses best of health, emmett

MOVEMENT and BRAIN FUNCTION

10 minutes of movement improves alertness and brain function. https://amp-mindbodygreen-com.cdn.ampproject.org/v/s/amp.mindbodygreen.com/articles/movement-impacts-focus-from-a-neuroscientist?amp_gsa=1&_js_v=a6&usqp=mq331AQIKAGwASCAAgM%3D#amp_tf=From%20%251%24s&aoh=16315515249488&csi=0&referrer=https%3A%2F%2Fwww.google.com&share=https%3A%2F%2Fwww.mindbodygreen.com%2Farticles%2Fmovement-impacts-focus-from-a-neuroscientist best of health, emmett https://www.thrive1.info/

DR. GUNDRY food list

I get asked a lot "what do you eat?" Here is a list of mainly what I eat. https://gundrymd.com/dr-gundry-diet-food-list/ best of health, emmett https://www.thrive1.info/

OMEGA 3 REDUCE MORTALITY

Recent meta analysis show Omega 3 fatty acids can reduce your morbidity and mortality risk in a number of ways. short 7 min video https://youtu.be/r4TppE0LDxs best of health, emmett https://www.thrive1.info/

4 SECOND WORKOUT

Great article on how shorter micro workouts are the most beneficial. I personally think that 8-20 seconds is the sweet spot. https://www.marksdailyapple.com/benefits-of-microworkouts/ https://www.nytimes.com/2020/04/29/well/coronavirus-exercise-heart-health.html best of health, emmett https://www.thrive1.info/

AUTOPHAGY II

If you are trying to optimal health then autophagy is one of the most important things you can do. Benefits of autophagy: 1. Anti-aging 2. Dropping inflammation 3. Improving the immune system 4. Decreasing the risk of cancer 12 autophagy triggers: 1. Regular exercise 2. Intermittent fasting 3. Ketones 4. Sleep 5. HBOT (hyperbaric oxygen therapy) 6. Cold/hot therapy 7. Coffee (polyphenols) 8. Wine ( I don’t recommend) 9. Cruciferous vegetables 10. Green tea 11. Extra virgin olive oil 12. Shiitake and oyster mushrooms https://youtu.be/SDpxUn4qShA http://emmettmurphy.blogspot.com/2019/10/autophagy.html best of health, emmett

HIIT vs SPRINT training

Great short video comparing the research of LOW Intensity vs HIGH Intensity vs SPRINT training and the benefits of each. https://youtu.be/oFIVi_qI7IA best of health, emmett https://www.thrive1.info/

LONGEVITY

5 Simple things you can do to age well.(15 Min) https://youtu.be/7Y0BCe_Kbao best of health emmett https://www.thrive1.info/

CREATINE for BRAIN HEALTH

Creatine can protect brain health and improve cognitive function in individuals over 60. https://link.springer.com/article/10.1007/s40520-021-01857-4 It also can improve many other health and performance markers. . http://emmettmurphy.blogspot.com/search?q=creatine best of health, emmett https://www.thrive1.info/

IF and LONG TERM MEMORY

Intermittent Fasting has been shown to improve long term memory in addition to many other health benefits. https://neurosciencenews.com/intermittent-fasting-neurogenesis-memory-18522/amp/ http://emmettmurphy.blogspot.com/search?q=intermittent+fasting best of health, emmett https://www.thrive1.info/

NATURE for Brain Health

The evidence that nature is good for our mental and physical health continues to pile up. https://www.washingtonpost.com/news/energy-environment/wp/2015/06/29/fixating-or-brooding-on-things-take-a-walk-in-the-woods-for-real/ http://emmettmurphy.blogspot.com/2016/07/nature-therapy.html best of health, emmett

CREATINE

Creatine is a very cheap, very powerful supplement which can improve your power, strength, brain health, mitochondrial health, cognitive ability, etc. Definitely worth taking, large amount of positive research. https://www.healthline.com/nutrition/what-is-creatine#how-it-works https://youtu.be/ZPvKcqgASbc https://youtu.be/Y5hdeh9tob0 best of health, emmett https://www.thrive1.info/

BLOOD TEST SALE

The annual life extension blood test sale is on now. I have been using their services for 10 years and the selection and cost of their products is exceptional. https://www.lifeextension.com/sales/lab-tests best of health, emmett https://www.thrive1.info/

PHTHALATES

these chemicals are everywhere. avoid them to improve your health https://wellnessmama.com/76800/what-are-phthalates/?ck_subscriber_id=251150995 https://www.thrive1.info/ best of health, emmett

PLASTIC

Eating or drinking plastic is bad for you. You are eating a credit card amount of plastic each week. https://youtu.be/2teHeyQjl04 https://www.thrive1.info/ best of health, emmett

90 YEAR OLD WORKOUT

very inspiring short video https://youtu.be/i2ELijvjSGo www.thrive1.info best of health, emmett

PROCESSED FOODS

Want to increased your lifespan and improve your health, stop eating processed foods. https://academic.oup.com/ajcn/article/113/2/446/6039202 https://www.bmj.com/content/360/bmj.k322 https://www.thrive1.info/ best of health, emmett

REBOUNDING

This simple exercise provides many health benefits. The following 7 minute video explains. https://youtu.be/Jrtwq60n-Ds best of health, emmett https://www.thrive1.info/

TOM BRADY

The ability of Tom Brady to continue excelling in his sport and health is very inspiring. All aspects of health including sleep, exercise, and nutrition are addressed. sleep routine https://www.cnbc.com/2021/02/06/-inside-tom-bradys-sleep-routine.html diet and exercise routine https://manofmany.com/lifestyle/fitness/tom-brady-diet-workout-plan best of health, emmett https://www.thrive1.info/

YOU can CHANGE!

YOU CAN CHANGE I have had 3 back surgeries in 6 years and with the first two surgeries my recovery consisted of lying in bed, pain, and depression. When you have pain it changes who you are. I ate my feelings. It probably didn’t help that I live very close to Iceburg and ate a shake every time I hurt or felt bad. This last surgery I decided to do something different. I began health and nutrition coaching with Emmett, he told me to move. Move every single day. Didn’t matter what it was, just move. Then he worked on what I ate. Every day I log in and put in what I eat and he tracks it. He is with you every single day. Not just once or twice a week, every single day you hear from him. It keeps you accountable and makes you feel like he cares. I have never felt this good in years. I don’t hurt. I am moving, eating good food and oh yeah, LOOSING WEIGHT! (8 weeks - 24 pounds) Thank you Emmett, you have changed my life. LP (48, female) THRIVE HEALTH and NUTRITION COACHING PROGRAM is convenient and all done online, it works as follows No perfect diet for everyone. However, there are basic principles of nutrition that will improve your health and help you reach your goals. Exercise and Nutrition information and daily feedback from me. Introduction and implementation of healthy lifestyle habits. Personal accountability and support (unlimited email support). Weekly shopping tips that will save you $$ on Healthy Food (Sprouts Market and Amazon). The cost is $399 (50% off for training clients) per month, which you will most likely save in food costs. If you are interested or know someone who could benefit from this program send me an email. emmettmurphy1@gmail.com best of health, emmett

BRAIN HEALTH and BDNF

BDNF (Brain Derived Neurotropic Factor) is a substance in your body which keeps your brain young. It will reduce your chances of alzheimers and dementia as you get older. The following articles show you how to increase BDNF for better brain health. https://www.foundmyfitness.com/topics/bdnf?utm_campaign=bdnf_topic_article&utm_medium=email http://emmettmurphy.blogspot.com/search?q=bdnf https://news.yahoo.com/high-intensity-exercise-improves-memory-141415801.html best of health, emmett

KETONIX for BETTER HEALTH

KETONIX is a breath ketone meter which can show you how much fat you are burning. The change from burning sugar to burning fat significantly improves your metabolic and cognitive health. I have clients who have lost significant amounts (15-40 pounds) of fat while improving their overall mental and physical health. https://www.ketonix.com/ https://www.thrive1.info/ http://emmettmurphy.blogspot.com/2013/10/brain-health.html best of health, emmett