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

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