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F R A M E W O R K (the what)

  • Move often and naturally
  • Regularly expend physical effort not simply for exercise but for the sake of a productive outcome or purpose
  • Maintain strength and muscle mass 
  • Maintain nimbleness, balance, and flexibility
  • Strengthen your core
  • Train your body to maintain a healthy, balanced posture with a neutral spine
  • Assign rest days and strenuous workout days according to recovery state
  • Get heart rate up and sweat 3-4 times per week
  • Maintain an equal muscle mass on left and right

M Y R E C I P E (the how)

  • Move often throughout the day, no prolonged sitting
  • Track your steps, maintain self-awareness and accountability
  • Walk >6k steps every day, >10k at least 2x a week
  • Functional movement training + weight lifting 2x a week
  • High-intensity interval (HIIT) training 2x a week
  • Yoga/stretching 2x a week
  • Hiking/climbing/biking 1-2x a month
  • Jiu-jitsu or boxing 1-2x a month
  • Practice tissue preparation, muscle activation, and dynamic preparation before workouts 
  • Regularly practice Pilates or core strengthening exercises that target core and lower abdominals
  • If you are a side sleeper, keep a pillow between your knees for back support
  • If you have a naturally overarched back, use a memory foam mattress
  • Consciously pull tailbone under when walking and moving, retrain muscles against an anterior pelvic tilt that’s developed genetically or by poor movement habits
  • See a chiropractor to gauge posture issues and follow the plan for retraining
  • Refer to the Oura “Readiness” score or another measure of sleep, HRV and RHR when picking the strenuosity of that day’s workout
  • Use Mirror or DEXA scans for measuring bilateral muscle mass
  • Practice one legged squats and Turkish get ups
  • Regular, fulfilling sex

R E S E A R C H (the why)

  1. BMJ: Impact of walking on life expectancy
  2. Blue Zones: Anti Aging benefits of strength training
  3. NIH: High-intensity interval training improved age-related decline
  4. NIH: Years of Life Gained Due to Leisure-Time Physical Activity
  5. NIH: Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals
  6. TED: How to live to be 100+
  7. Peter Attia: How you move defines how you live
  8. Anti-aging therapy through fitness enhancement
  9. Good posture lengthens life expectancy
  10. Flexibility equals longer life expectancy
  11. Back pain shortens lifespan
  12. NIH: Life expectancy with and without pain

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