INCREASE YOUR HEALTHSPAN

Easy, measurable, healthspan metric is waist/hip ratio. If you are trying to avoid western disease (diabetes, heart disease, cancer, metabolic disorder, etc.) a great measurement to track is your waist/hip ratio. https://youtu.be/QHd4l02MQRQ https://www.webmd.com/fitness-exercise/what-is-waist-to-hip-ratio best of health, emmett If you need help losing belly fat please see consult the following website. https://www.thrive1.info/

OPTIMAL NUTRITION

If you are tring to improve your health by improving your nutition you should consider avoiding ultraprocessed foods and the chmicals that come with them. Increased risk of ALL DISEASE can be linked to consumption of processed foods. https://youtu.be/nT1T3HT-rik https://www.hsph.harvard.edu/nutritionsource/processed-foods/ https://youtu.be/IOW_0NsHn5M best of health, emmett https://www.thrive1.info/

VIT K2

Vit K2 can have a positive effect on cardiovascular health, bone health, blood sugar, metabolism, inflammation, hormone health, among others. You can get it from animal products as well as fermented foods. https://chriskresser.com/vitamin-k2-the-missing-nutrient/ https://youtu.be/nmPJivMOvAM best of health, emmett https://www.thrive1.info/

CANCER

If you know someone with Cancer, this 20 min video shows a story of someone who beat stage 4 cancer with diet and lifestylye. https://youtu.be/6JD_JzprK5U best of health, emmett https://www.thrive1.info/

VIT D and BRAIN HEALTH

Low Vit D levels have been associated with faster brain aging and loss of brain volume. https://www.sciencedirect.com/science/article/abs/pii/S0925492722001172 best of health, emmett https://www.thrive1.info/

8000 STEPS

What is the magic number of steps you need to take each day? Walking more than 8000 steps a day can prevent most modern disease as well as decrease obesity rates. Study involved over 400,000 people. Short 12 min video discussing the results. https://youtu.be/8scA9Eiwvs8 best of health, emmett https://www.thrive1.info/

OMEGA 3 - BRAIN PROTECTION

Increasing your Omega 3 levels slow the brain's aging process and prevent dementia. https://www.nutritionaloutlook.com/view/improving-omega-3-status-at-early-midlife-may-be-critical-for-long-term-cognitive-function-says-recent-study best of health, emmett https://www.thrive1.info/

OPTIMIZE VIT D

Vit D has a major impact on your overall health. 10 min video on how to optimize your absorption of Vit D. Dr. Gundry https://youtu.be/lDusQFqUEjE best of health, emmett https://www.thrive1.info/

PISTACHIOS

Most nuts are very good for your health. In my opinion the pistachio nut is #1 for several reasons. https://youtu.be/uv0Wmif-hTM https://health.clevelandclinic.org/3-reasons-why-pistachios-can-boost-your-health/ best of health, emmett https://www.thrive1.info/

AFTER MEAL - WALK

Simple way to improve your blood sugar, insulin, and overall metabolic health is to go for a 10-30 minute walk after eating. https://www.wellandgood.com/walking-after-eating/ https://youtu.be/5lr5QocPFo4 best of health, emmett https://www.thrive1.info/

URIC ACID

Uric Acid can have a profound effect on your metabolic, physical and mental health. Most blood tests measure your uric acid levels, tha following video gives you recommendations on optimal levels and what you can do to get there. https://youtu.be/6qZKH_xuYl4 best of health, emmett https://www.thrive1.info/

ORGANIC for YOUR HEALTH

IF you want to avoid disease and improve your healthspan you should avoid eating oe drinking chemicals whenever you can, especially glyphosate (roundup). https://www.ewg.org/foodnews/dirty-dozen.php https://youtu.be/CcEg84X3IzM best of health, emmett https://www.thrive1.info/

ULTRAPROCESSED FOODS and YOUR BRAIN

Ultraprocessed foods are very bad for your brain health and can lead to an increased risk of dementia. https://www.cnn.com/2022/08/01/health/ultraprocessed-food-dementia-study-wellness/index.html best of health, emmett https://www.thrive1.info/

HEART RATE VARIABILITY (HRV)

HRV is a measurable variable which can tell you much about your physical and mental health. Excellent article from Cleveland Clinic explaining HRV. https://my.clevelandclinic.org/health/symptoms/21773-heart-rate-variability-hrv#:~:text=Heart%20rate%20variability%20is%20where,issues%20like%20anxiety%20and%20depression. Great 5 min video on HRV https://youtu.be/zUyuUoU7lAQat 5 best of health, emmett https://www.thrive1.info/

WHAT I DO

I often get asked what I do from a workout perspective. Here is a basic outline. I am a 58 year old male, about 9% body fat, decent strength, power, and mobility. This is much different then my routine 25 years ago, it has been modified based on my goals, age, seasons, etc. The main goal now is to become a kick ass 100 year old. I actually feel better than I did 25 years ago. 1. Once a week I do a longer resistance training routine (40 Min),full body, functional movements. dips, pullups, sled, step ups, split squats, etc. I try to do mostly unilateral exercises, keep my strength, power, and mobility equal on each side. 2. Yoga - 3-5 times per week. Variety of types. Restore, mobility, hot, power, etc. 3. Sprints. Max effort 1-3 times per week. 5 x 10-20 seconds, 1-2 minutes recovery, uphill sprints, assault bike, rower, ski erg, etc. Outside whenever possible. 4. Kettlebells and Plyometrics - 1-2 times per week 15 minute routine. mainly swings, single and double arm. Single Leg explosive jumps, speed skater, sand jumps and sprints. goal - power production 5. Composting and Gardening. 5-6 days per week, 1-3 hours per day, I volunteer on a farm which is a 15 minute walk each direction, I usually try to carry weight on my walk. Composting involves swinging a pitchfork and shovel which is a great workout and movement. Outside 6. Sauna 4-5 days per week. 20 minutes 7. Full Body Cryotherapy and Red Light Therapy. 4 days per week, 16 minutes move, move, move best of health, emmett https://www.thrive1.info/ Seasonally Skiing, Hiking, Mtn. Biking, anything outside, etc.

SAUNA plus EXERCISE

Sauna combined with exercise improves cardiorespiratory fitness, blood pressure, and cholesterol. https://journals.physiology.org/doi/abs/10.1152/ajpregu.00076.2022 https://youtu.be/NunbmVSmx2A best of health, emmett https://www.thrive1.info/

WALNUTS

A large study (hundred thousand people) found Eating walnuts on a regular basis reduces morbity and all cause mortaliy. https://www.mdpi.com/2072-6643/13/8/2699 best of health, emmett https://www.thrive1.info/

SLEEP

Quality Sleep is probably the most important thing you can do on a consistent basis. Excellent 5 min video, 5 ways to improve your sleep. https://youtu.be/di073P8thXI best of health, emmett https://www.thrive1.info/

YOU CAN CHANGE

In 10 Weeks i lost 25 pounds, i gained strength and improved my fitness. I am off BP medication and feel much better, this program has changed my life. The meditation has improved my resillence and ability to deal with stress. thank you HK (70, female) 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 $749 (50% off for training clients) for 10 weeks, which you will most likely save in food costs. If you are interested or know someone who could benefit from this program https://www.thrive1.info/ best of health, emmett

COFFEE HEALTH BENEFITS

Coffee has numerous health benefits, both for the brain and body. https://www.healthline.com/nutrition/coffee-brain https://youtu.be/wnRli6P9GVc best of health, emmett https://www.thrive1.info/

SKIP DINNER - LIVE LONGER

Skipping dinner can help you increase your healthspan and lifespan. https://www.studyfinds.org/eating-day-time-add-years-to-life/ https://www.sciencedirect.com/science/article/pii/S2468867319301609 best of health, emmett https://www.thrive1.info/

OMEGA 3 IMPROVES BRAIN HEALTH

Long-Chain Omega-3 Fatty Acids Improve Brain Function and Structure in Older Adults. https://academic.oup.com/cercor/article/24/11/3059/304487?login=false https://youtu.be/xltkCOxeReY best of health, emmett https://www.thrive1.info/

FAT BURNING

Increase Fat Burning, Great 20 min video on how to speed up fat burning https://youtu.be/yKx8GaMWX9o best of health, emmett https://www.thrive1.info/

NMN

NMN is a molecule that improves mitochondrial health, healthspan, and lifespan. https://www.nmn.com/nmn-benefits-side-effects-dosage https://youtu.be/hbc6LODhXX0 best of health, emmett https://www.thrive1.info/

LAB TEST SALE

This is how I get my blood work and labs for the past 10 years. They gave a wide variety of tests, it is very affordable and you can pay with your HSA. The blood draw is done at labcorp and you will get your results emailed to you in a week or so. https://www.lifeextension.com/sales/lab-tests best of health, emmett https://www.thrive1.info/

AKG Decreases FRAILTY

AKG is a nutritional supplement which has been studied for decades. It has been shown to IMPROVE HEALTHSPAN and LIFESPAN (decrease frailty). https://youtu.be/7RWzbynPM78 https://www.science.org/content/article/bodybuilding-supplement-promotes-healthy-aging-and-extends-life-span-least-mice best of health, emmett https://www.thrive1.info/

REVERSE AGEING

David Sinclair Ph.D., Harvard Med School is a pioneer of the reverse aging revolution. The key to this is HORMESIS, "what doesn't kill you makes you stronger." exercise, intermittent fasting, periodic calorie restriction, sauna, cryotherapy, red light therapy, polyphenols, etc. 10 min video, gundry-sinclair, awesome video https://youtu.be/wykHA-ieGHI 1:10 video -deep dive, sinclair-mylett https://youtu.be/1NaQv2_Z_Fk best of health, emmett https://www.thrive1.info/

GARDENING!

Spring is approaching, Organic Gardening is one way to grow healthy food right in your backyard or community garden. It is also a great form of movement, nature therapy, and sunshine. Free Docuseries link below if you want to get started. https://growyourownvegetables.org/first-steps-organic/?oprid=42301&ref=240693 http://emmettmurphy.blogspot.com/search?q=gardening best of health, emmett

NMN

NMN can boost lifespan and healthspan. the following describes what it is and how to use it. https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7238909/#sec1-2title https://youtu.be/vqf5WrcrWh8 best of health, emmett https://www.thrive1.info/

HEALTHSPAN

Some incredible information has come out in the last 5 years regarding increasing your healthspan and lifespan. The following podcasts cover everything from nutrition, exercise, lifestyle, supplementation, etc. to improve your health. If you want to become a kickass 100 year old, enjoy the following info. David Sinclair PhD Harvard Andrew Huberman PhD Stanford https://www.youtube.com/channel/UCwD5YYkbYmN2iFHON9FyDXg https://www.youtube.com/channel/UCCeaTmtzfjbrZdMG4jGRWUw https://www.youtube.com/c/AndrewHubermanLab https://www.youtube.com/channel/UCkZjTZNvuxq1CYMS3cwZa1Q best of health, emmett https://www.thrive1.info/

OLIVE OIL!

Study shows that Olive oil reduces your risk of death and disease. https://www.cnn.com/2022/01/10/health/olive-oil-benefits-wellness/index.html http://emmettmurphy.blogspot.com/search?q=olive+oil best of health, emmett https://www.thrive1.info/