New Journey
Take n. 2024 edition
Almost at the cusp on 54. My new interest is longevity – increasing both my life-span AND health-span.
To this end, I have been reading extensively over the last few months as well as listening to a few podcasts of interest. These include the works of Dr. Peter Attia (https://peterattiamd.com/) as well as Dr. Rhonda Patrick (https://www.foundmyfitness.com/), especially on Spotify and YouTube.
From all of the above, I (re)learnt a few lessons:
Strength training takes importance over cardio training,
Lift higher weights for strength, more repetitions for muscle,
Movement is life,
H-I-I-T once-twice a week goes a long way,
Split cardio volume between Z2 (80-85%) and maximum effort (Z4, 15-20%)
What I eat matters the most – gut health matters a lot,
Focus on nutrient dense foods, meat, eggs and vegetables, avoid the AFS trinity – Alcohol, Fried (food) and Sugar, and
Mineral and vitamin supplementation is extremely helpful in moderation
I am currently in early-adoption mode and creating my own workable protocol. Nothing complex or importantly unsustainable in the longer-term.
I will be documenting the protocol together with some key objectives for the course of the next 6-9-12 months as well as periodically posting progress on a few key markers.
Wish me luck!