By now you guys know that when a really valuable podcast comes on the airways, I make it my business to write about it here for you to learn from too.
The latest episode in question is again from the Diary of a CEO podcast and it’s about updating our understanding of aging based on the latest science.
Once you’ve read my summary, I invite you to watch the full 2 hour episode here:
New Science, New Rules: Your Age Is Not Your Destiny
Remember when we thought aging meant inevitable decline? Dr. Vonda Wright’s groundbreaking research is turning this belief on its head. Aging isn’t about the number of candles on your birthday cake – it’s about the daily choices you make.
The Study That Changed Everything
Picture this: Dr. Wright took MRI scans of three groups:
- 40-year-old athletes
- Sedentary 74-year-olds
- 70-year-old triathletes
The results? Mind-blowing. The 70-year-old athletes’ muscles looked nearly identical to the 40-year-olds’. This isn’t just good news – it’s revolutionary evidence that we have more control over ageing than we ever imagined.
Your Daily Choices Shape Your Future
Think about it: what you do today literally shapes your body tomorrow. Those who maintain consistent physical activity into their 70s and beyond show a 20-year functional advantage over their sedentary peers. In other words, an active 80-year-old can be as strong as a sedentary 60-year-old. Now that’s something to think about!
The FACE Method: Your Anti-Aging Toolkit
Dr. Wright breaks down the essentials of fitness into an easy-to-remember acronym: FACE.
- Flexibility: Dynamic warm-ups and static stretches to keep you limber.
- Aerobic: Get that heart pumping for better overall health.
- Carry a load: Strength training isn’t just for bodybuilders – it’s for everyone.
- Equilibrium: Work on balance and agility to prevent falls and boost confidence.
Quick exercises you can incorporate into your life are running up the stairs, sitting on the floor more often, standing on one leg when washing the dishes and doing 10 squats every 90 minutes we’ve spent sitting down.
I’ve previously written about the impact of sitting too long and the consequences of weak thigh muscles, so be sure to check out my blog post Squat For Longevity and implement a few of these moves into your daily routine.
Menopause: A New Chapter, Not The End
Here’s something rarely discussed: 80% of women going through menopause experience significant musculoskeletal changes. But don’t worry – there’s plenty we can do about it.
The key? Understanding what’s happening in your body doesn’t mean accepting decline as inevitable. The loss of estrogen affects our muscles, joints, and bones, but with the right approach, we can maintain strength and vitality. Regular strength training becomes even more crucial during this time, helping to maintain muscle mass and bone density.
Practical Solutions for Your Menopause Journey
Daily strength training isn’t just about looking good – it’s about feeling powerful through these changes. Focus on compound movements like squats and deadlifts, even if you start with just body weight. Combine this with low-impact cardio, and you have a solid foundation for maintaining muscle mass during this transition.
The nutrition piece is equally important. Think protein-rich foods and anti-inflammatory choices. High quality supplements and cellular hydration.
Beyond the Gym: The Longevity Factor
Here’s something fascinating: scientists have discovered a protein called Klotho that’s linked to longevity. Want to know the best part? Active people have significantly higher levels of this “longevity protein” than sedentary folks – regardless of age. Even more surprising? Sedentary 30-year-olds had lower levels than active 75-year-olds!
Rethinking Recovery and Rest
Smart ageing isn’t about pushing harder – it’s about pushing smarter.
Recovery is part of the fortifying process. We need rest in order to rebuild and fuel up for the next session of high exertion. A measured but consistent practice of pushing the cardiovascular and musculoskeletal system a few times a week combined with high quality sleep makes for a superhero of a human being.
The Sugar Connection
Let’s talk about something that ages us faster than almost anything else: sugar. Dr. Wright explains how excess sugar literally caramelises proteins in our body, creating inflammation.
Sugar can be linked to many chronic issues and is also hidden in many foods and drinks. Be discerning, and mindful when shopping. Eliminating and reducing sugar intake in it of itself can profoundly impact overall wellbeing.
Your Action Plan: Starting Today
Think of your body as a high-performance machine. Just like you wouldn’t let a Ferrari sit in a garage for years, you shouldn’t let your body stay idle. The good news? You don’t need hours in the gym to make a difference. Start with 45 minutes of purposeful movement daily.
Take walks after your meals. Get a health tracker (wearable tech) or a buddy you can work out with (actual person).
Do desk exercises daily, take the stairs, park farther away, and carry heavy shopping bags.
Your Turn to Rewrite the Rules
So, are you ready to rewrite your aging story? Start small and stay consistent. Consistency is the key.
Choose one aspect of the FACE protocol to focus on this week. Maybe it’s adding a 10-minute stretching routine to your morning, or trying out some balance exercises.
Remember, it’s never too late to start, and every little bit counts. It’s not the number we call age, it’s the lifestyle.
There is some time left to 2024! You can use these last few weeks to get a leg up (pun intended) on meeting the next upgraded version of you!
If you’ve been reading my blogs, you know how that functional mushrooms are powerful allies when it comes to our overall wellbeing. Be sure to stock up on our most popular product the Mushroom Essentials Complex. It’s our very own blend of dually extracted, highly bioavailable functional mushrooms which are lion’s mane, chaga, reishi and cordyceps.
Share your thoughts, experiences, and questions in the comments below. Your story could be the motivation someone else needs to start their journey to their upgrade!
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As always,
Shine bright. Do good. Flow strong.
Asha ✨
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