e) Health (long term)

All Health Resources

• Quotes/Shorts ~1 Minute or Less
• Videos/Shorts ~5 Minutes
• Videos/Articles ~15 Minutes
• Podcasts ~2 Hours
• Books ~8 Hours
• Inspiration Stories
• Songs
• Exercises

My Creations

• My Reflections
• Weekly Wanderings

Concept

1. Health is one of those things that sort of seems to fall to the wayside as we get older. We want to stay in shape and do all the things, but without friends and people to do them with, I find we often brush our health to the side. I have found that the people we surround ourselves with have a much greater effect on what type of lifestyle we’ll have.

Unfortunately, that seems to fall away as we get older. We have friends and family and work to take care of. Sometimes all we want to do is relax. That, or we just don’t know what to do for workouts. I find it’s much easier to stay in shape than to get in shape. It’s easier to maintain than create.

My entire childhood and early adult life was spent around hyper competitive athletes. I competed D1 gymnastics (well, not very well) and picked up a thing or 2. I want to share the most valuable resources, tips, and podcasts I’ve learned over the years so that everyone can take care of their most important organ – The mind.

I do not enjoy working out. I don’t enjoy the pain. I don’t enjoy getting up out of bed to do things when it’s easier to not do things. But I do enjoy feeling better. And every time I work out, or run, or go in a sauna, or ice bath, or get 8 hours of sleep, or go for a walk… Objectively I feel better. I hope to share some of these with you.

~1 Min Shorts/Quotes

Actionable Steps

1. Sleep – 7-8 hours or worse emotions, more irritable, enjoy difficult things less, more prone to sugar, more prone to short term enjoyment. The most important thing to recovery. More than nutrition. More than treatment. Sleep is the most important. Clears ‘brain garbage’ whatever the hell that means.
   • Mouth tape
   • Sunlight
   • Daily Exercise
   • Meditation
   • Write down worries
   • Fiction before bed
2. Nasal Breathing – Increase oxygen, increase sleep, sharper jawline, better dental,
3. Mouth tape for better sleep
4. 33 min runs for mental sanity
5. 30 min Walks for mental clarity
6. 15 mins sunlight in morning to wake up – extreme biological benefits, 15 at night to help sleep and decrease impact of bluelight
7. 1g/kg – 1g/lb of protein per day
8. Fiction books at night to sleep
9. Vomit mental thoughts in a journal before sleep so can sleep
10. Colonoscopy every 5 years after age 35 – cancer completely preventable
11. Redline stress situations – Double inhale to force breathing to slow – Longer exhales than inhales decrease heart rate
13. Meditation – 12 minutes day for the habit. 35 mins/day to actually feel at peace
15. Cold showers in the morning if I need to jump start the day – They suck but allow me to eat the frog. Everything feels easy after that.
16. Ice baths – Scientifically increase happiness for a period of time after
17. Saunas – decreased muscle atrophy. Decrease all cause mortality. Decrease stress.
18. Bad Knees – Run backwards before every workout ~3 months.
19. 7 min HIIT Workouts for mental sanity\
21. If want to get healthier add things – Don’t subtract sodas, just add 8 bottles of water.
22. Vitamin D – 70% US deficient in Vitamin D and it’s the quintessential item needed to make tryptophan – amino acid for emotional regulation
23. Mewing – better jawline. Chewy gun
24. Sugar damages your DNA

~5 Minutes Videos

15 Minutes

Podcasts ~2 Hours

1. #1474 JRE Dr. Rhonda Patrick – Ph.D. in biomedical science and expert on nutritional health – Well being, supplements, science of the body, etc
2. Andrew Huberman and Matthew Walker – Science of Perfecting Your Sleep
   
   Haven’t listened to this one specifically, but regularly listen to each of these Doctors. Incredible resources.
3. Colonoscopies, Don’t Be Manipulated, Business – #599 Tim Ferriss – New Insights from Sam Harris, Dr. Peter Attia, Ramit Sethi, and Elizabeth Gilbert 
4. Sauna Use – Found My Fitness #14 with Dr. Rhonda Patrick

Books

2. Why We Sleep by Matthew Walker Took his MasterClass so am confident in his book. A friend read recently and gave the thumbs up

Some Inspiration (in no particular order)

These are all individuals with wildly different stories. What that all are undoubtably, is overwhelmingly inspirational. From Ethan Suplee and John McAvoy completely changing their lives to Louis Zamperini going through hell and back and continuing to skateboard at 79 and carry Olympic torches at 81 it’s possible.

These people show me what the human body and mind is capable of. They put my problems and struggles in to perspective. Not everyone is going to be at that limit… but in the words of David Goggins ‘Don’t call me superhuman, don’t put me on a pedestal, that devoids you of all responsibility’

It pisses me off when people say “I’m too old for this” when Bill Ramsey is 59 years old and climbing 5.14s. For non-climbers…that’s hard shit. Point is, there are people much older still getting after it. Training doesn’t have to be crazy. But to allow our bodies to atrophy and chalk it up to ‘I’m just getting old’ is simply just lazy.

There are plenty of examples of older people still active in their older age, you just have to look for them. Hopefully I can provide a few of these examples.

Songs

1. Fast Car by Tracy Chapman
   
   Story of a girl who wants to grow up and live her dreams. Her father didn’t take care of himself and hurt the people around him as a result.

“See, my old man’s got a problem
He live with the bottle, that’s the way it is

He says his body’s too old for working
His body’s too young to look like his

Mama went off and left him
She wanted more from life than he could give
I said, “Somebody’s got to take care of him”
So, I quit school and that’s what I did”

Neglecting to take care of ourselves is neglecting to take care of our friends, family, and kids as well.

Workouts

1. Sleep 7 hours minimum
   – Sleep is the cornerstone for recovery, muscle building, memory, critical thinking, and emotional regulation
   – Opting for poor quality sleep is setting your ceiling to be at 80% or lower
   – If you don’t set your days up to prioritize sleep it won’t happen
   
   
2. Clear your mind: 25 minute run.
   
   That’s literally all you need. It feels shitty, but
   If too daunting start with:
   – 30 minute walks (incredible for thinking)
   – 1 minute of jump rope
   – 5 minutes jump rope
   – Run 1 mile
   – Run 15 minutes
   – Run 25 minutes
   baby steps
   
   
3. 7 Minute HIIT Workout – No equipment needed
   
   – 50 body weight squats
   – 100 jumping jacks
   – 100 high knees
   – 100 jump ropes (don’t actually need a rope)
   – Repeat whole thing again, half the numbers
   
   
4. 15 min Kettle Bell Workout
   
   – 10 kettle bell hip swings to shoulder press
   – 10 kettle bell squats
   – 100 jumping jacks
   – 50 high knees
   – repeat 3x
   
   
5. Your bodies uses calories as fuel – Eat to feel good
   
   
6. Sleep

My Reflections

Weekly Wanderings