DR. GUNDRY 11 DAILY HABITS

Daily habits that can increase your healthspan and lifespan. https://youtu.be/sYV7a7ZqUb0?si=iLECc98a31mN_Sxm 1. Extra virgin olive oil 2. no colas. 3. shrink your eating window 4. eat fermented foods daily 5. eat coffee, tea and chocolate 6. walk twice a day preferably with a dog and after a meal 7. do squats and planks 8. get vitamin D3 9. get melatonin 10. go to bed at same time and get up at same time. 7-8 hours, no food 4 hours before bed. 11. have social connections 12. learn something new every day best of health, emmett

BDNF

BDNF (brain derived neurotropic factor) is something you produce that keeps your brain young and working well. https://youtu.be/FMbCPjyyzAs?si=EBaUd6yFvdOG2ZrB https://www.foundmyfitness.com/topics/bdnf?utm_source=brevo&utm_medium=email&utm_campaign=movement_breaks best of health, emmett

BALANCE

Balance is the most overlooked element of training in most people's programs, and it only gets more important as you age. Whether you're playing a sport or just stepping off a curb, balance is what keeps you upright and injury-free. Your feet are the foundation of all movement. If your feet and ankles aren't stable, everything up the chain — knees, hips, spine — is weak and more likely to get hurt. This routine trains balance, proprioception and joint stability from the ground up. Do it daily, barefoot where you can. The more you do it, the better you get. https://youtu.be/DD7-_6hxmO4?si=8EbGVt-Qdg3M9Lsj best of health, emmett

SLEEP TIMING

Getting enough sleep is a central part of sleep advice, but the day-to-day consistency of sleep and wake times may be even more important for long-term health. https://academic.oup.com/sleep/article/47/1/zsad253/7280269?login=false best of health, emmett

MILK

Best and worst types of milk to consume. https://youtu.be/QAVMEzqc3yI?si=EhI7dli6NmaTYybW best of health, emmett

SUNLIGHT

Different wavelengths can have a significant impact on your health. Get outside! https://youtu.be/7UeojKTzeHE?si=thltwtkRd9bj2CEm

EGGS

Eating eggs on a regular basis can reduce your risk of dementia. Eggs are a nutritional powerhouse and a great source of many micronutrients. https://heartandsoil.co/blog/10-health-benefits-of-eggs/?utm_campaign=non_brand_search&utm_source=search&utm_medium=paid-google&gad_source=1&gad_campaignid=23282761394&gbraid=0AAAAABjDv9lWyGI1rLo2oWNMEzGLjiKJt&gclid=Cj0KCQjwoMXQBhDcARIsAH-eEtuOHnJztY3PXnuTVAr-qEH6DDs_mT_1jdNBDMmYfLHTxS2gjZLYUx4aAmsQEALw_wcB https://www.sciencedirect.com/science/article/pii/S0022316626001902?via%3Dihub https://youtu.be/CxxYsNIbi0s?si=LTlUsPdJgxvB_Tsd best of health, emmett

SIT ON THE FLOOR

Sitting in a chair, or car is very bad for your health. Physically and mentally, The following short video has some strategies to mitigate the effects of too much sitting. https://youtube.com/shorts/bPQqEq6TO-o?si=ImGXerPu1cjpQpXu https://emmettmurphy.blogspot.com/search?q=sitting best of health, emmett

MOVE

This video has some great ideas to incorporate more movement and exercise in your daily routine. https://youtu.be/aDv4hZjrueE?si=g6O_dhovwyB1nSvz best of health, emmett

SPRINTING

Sprinting can improve your lifespan, healthspan, and peakspan (ability to maintain your peak function for a long period of time). Sprinting is the best exercise you can do to slow down aging. https://youtu.be/hrPenFGr768?si=hUkkE4F9NFsipVXd best of health, emmett

SLOW BRAIN AGING

We can't stop brain aging, but we can slow it down. https://youtu.be/ynqzp1t_07c?si=tK9Jls4Bk9M-Z3nq best of health, emmett

SAND 2026

Sprint Training has numerous benefits. If your joints won't let you sprint, they can be done on a bike, rower, ski erg, versa climber, etc. Sand sprinting and plyometrics has even more benefits. If you would like to try a sand workout, message me. I am usually training at Fairmont Park sand or Sugarhouse Park sand several days a week. https://youtu.be/QLBT4-iN2yg?si=VpgkqHZJ0jMd-XnT https://emmettmurphy.blogspot.com/search?q=sand best of health, emmett

LUNG CANCER

My sister Carolyn in fighting lung cancer for the second time in 5 years. Her medical expenses at this time are quite large. If you would like to donate please click on the following link. https://gofund.me/8fb30fea4 best of health, emmett

PARKINSON'S

Parkinson's Link to Gut Bacteria Hints at Unexpectedly Simple Treatment. B VITAMINS https://www.sciencealert.com/parkinsons-link-to-gut-bacteria-hints-at-unexpectedly-simple-treatment best of health, emmett

GUT HEALTH

3 Budget friendly foods for gut health. https://youtu.be/2d53m5gLtR8?si=mCq38BbcXIcPzOY_ best od health, emmett

Dick Van Dyke- 100

Dick Van Dyke shares his top habit that helped him reach 100. https://www.sciencealert.com/dick-van-dyke-credits-his-longevity-to-one-habit-and-science-supports-it best of health, emmett

BROAD JUMP

The broad jump is a great measure of healthspan and power. Just make sure to land on a soft surface like grass or sand. https://youtu.be/8K4UZ3s7QB0?si=JLK2N12C94zhYlu4 best of health, emmett

MOBILITY

Building on moblity/power being the most important healthspan components, this is a great channel, requires little or no equiptment, and can be done on a daily basis. https://youtu.be/VwlPQjVCQuw?si=DcaIWrpKSv8nnl7n best of health, emmett

MUSCLE POWER

If you want to maintain your helthspan into your 80's, 90's and beyond you want to maintain muscle power and mobility. https://youtu.be/bddqekWiujs?si=e0F2WB63Lu1B9xaF best of health, emmett

GUNDRY FOOD RECOMENDATIONS

Dr. Gundry breaks down the new food pyramid https://youtu.be/Ei-hUiqZwNc?si=4dOtpAm4LXgxp_Aj best of health, emmett

75 YEAR CLIFF

The first physical marker to decline with age is power, usually in your 20's. It falls off a cliff at age 75. Your want to postpone this as long as you can. Train your type 2x muscle fibers and motor units. Very interesting research. https://youtu.be/XhNWCpYehCA?si=M3ER8cjf1JcXqT_q best of health, emmett

2026 FOOD GUIDELINES

The new food guidelines have been released. While not perfect, they are definitely an improvemant over the previous guidelines. https://www.fns.usda.gov/newsroom/usda-0003.26 best of health, emmett

FERMENTED FOODS

Many health benefits when you consume fermented foods. Especially for gut health but also brain health and your immune system. https://youtu.be/nVy8Xp6Aq4c?si=g9csxGmCuo5CwDWE https://med.stanford.edu/nutrition/education/Resources/Fermenting-the-Facts.html