Input pillars:
Sleep - Exercise - Nutrition - Stress/emotional health - Biological factors (exogenous, CV health, immunity)
Objective: Maximizing functional healthspan and maximizing life (minimizing the onset of chronic diseases).
This translates to training practices to be active doing the things I enjoy for a long time and being hyper focused on minimizing chronic disease risk through training, habits and testing.
Background
Lifespan: Delaying the onset of chronic disease. (note: octogenarians usually get one of these, just later)
The Four Horsemen of Chronic Disease:
The following amounts over 80% of deaths in people over 50 who do not smoke…
- Atherosclerotic disease (comprised of cardiovascular disease and cerebrovascular disease)
- Cancer
- Neurodegenerative disease (Alzheimer’s disease being the most common)
- “Foundational disease” ⇒ a spectrum of everything hyperinsulinemia to insulin resistance to fatty liver disease to type 2 diabetes
- Note relationship between visceral fat and insulin resistance even if BMI is normal.
Healthspan:
Three Components of Healthspan:
- Cognitive: Dementia/Alzheimer’s. Most important: metabolic health, vascular health, inflammation.
- Focus heavily on inflammation.
- Use physical/structural to focus on vascular.
- Tight clean diet, CGM and insulin/glucose testing for metabolic. No drinking. No sugar. My food lifestyle
- Physical/structural: Muscle mass, stability, strength, aerobic/anaerobic, freedom from pain.
- Muscle mass to reduce bone density loss.
- Balanced range of motion and mobility.
- VO2 Max in the top 10% of my age group minus 10 years
- Emotional: