You can have your cake!
To live a long, healthy life, everyone needs... CAKE.
And a few other things:
1. DAILY EXERCISE. Make sure to incorporate Power Training, Plyometrics, Reactivity, Balance and Resistance Training! Keep your Heart Rate steady for long periods, increase your HR to max for shorter periods, and maintain a pretty hard HR effort for moderate periods.
2. QUALITY SLEEP. Between 7-9 hours of ACTUAL time asleep, 1 hr+ deep sleep, 3+ REM, with a “hammock” shape Heart Rate most nights. Use an Oura Ring, Garmin or Apple Watch to track your sleep data.
3. WHOLE FOODS DIET. Eat mostly whole foods, LOTS of vegetables, healthy fats, lean proteins, some fruits, grains and starches in that order. Leave some room for minimally processed sweets like 90% dark chocolate or this home-made carrot cake! (happy birthday Marc 😋)
4. MANAGE STRESS. Movement and Diet get your GUT in order, which helps your mental health. Get yourself a therapist, take some time to meditate (whatever that looks like to you), get outside in nature, learn how to breathe correctly, make sre you're getting rest and recovery days.
5. YEARLY BLOODWORK. Know your numbers, research optimal (not normal) and get yourself there NOW, it won't get easier the older you get, and in fact you may not get another chance. Bloodwork is one of the only, objective ways to know what is going on INSIDE your body.
You can hire me to bake your next cake!
