I came across a fun list of 100 things to do to live to 100 hundred, and a couple of things surprised me. A lot of things didn't surprise me because they're things that research that I've been doing all these years has pointed to.
And there are things that I talk about on this channel, such as strength training, good sleep hygiene, eating a well balanced diet and not obsessing over weight loss, but really thinking about cleaning up eating patterns. And I'm a big proponent of fasting and water fasting, as well as time restricted feeding for mitochondrial adaptation and metabolic health, which is a big, big, big, big, big component of overall health and fitness and longevity, which is the goal here. And there were a few things that surprised me, so I'm going to share those three things with you, and then I would encourage you to check out the list, and I'm going to post it in my blog post down below, which you can find in the description box. And I'm curious to hear from you. What, if anything, surprised you? And what do you think is missing? So I have two questions for you. What surprised you? And what do you think is missing from that list of 100 things?
So I'll tell you first, what surprised me. One of the suggestions was hanging from a bar for I think it was about a minute a day after reading that I was hanging from just the bar and behind me.
I don't know if you can see it, but it's part of the power rack and it's essentially a pull up bar. And I struggled. It was really hard, particularly my grip strength that was failing me. And that's a big deal as we get older.
So part of why it's so important to strength train. Yes, the strength training for our bodies and our muscles and metabolic health in that way as well, but also just the act of holding a dumbbell with all your might, especially when your palms get sweaty.
I don't know if your palms get sweaty, but mine sure do when I'm having a tough workout. My palms are going to get sweaty. It's even harder to hold the dumbbells. So in the beginning of my strength training journey, when I really started making a daily thing for me, I was using gloves and my husband was like, Well, you know, it's probably better not to because you'll develop the calluses and you'll develop the strength in your hands much more. You'll be more likely to, and it's so true. Now that I've ditched the gloves, the workout gloves, and I'm holding them with my bare hands, the dumbbells and the heavier ones are obviously harder, you know, without having them slip out. So you're really trying to make sure that they stand there. I am developing calluses and you know, it's good. It's a good thing. But hanging on the bar was really hard, so I made it about 30 seconds and then I had to stop and regrip.
I told my wife my sweaty palms on my leggings, and then I had to do it again for about another. I think I could do another 20 and then ten, so I hung from a minute. But it wasn't, you know, it wasn't a full minute just by itself.
It was a full minute after stopping a couple of times. So hanging from the bar and you know, this is something that I think also ties in with pull ups. That's something that I really do need to pay more attention to.
I am lazy when it comes to working on my pull ups. I don't know why. It's just what I do know why it's extremely difficult. So there are progressions that I've told myself that I need to be doing.
GMB has a really, really good one and it's just something that I need to start working on to get better at pull ups. I love doing my leg day for sure. That's like my favorite. I'm starting to get more into the upper body like I really do want to put on unmasks up here, but nothing less.
But the pull ups are just still really challenging for me as they're challenging for you too. You're not alone, I promise you, but they're an important thing to do, not just because of the grip strength, but also because we know our lats, our upper back.
It's so important for posture, just it's an important thing to be able to pull your body weight or if you fall, let's say you're doing dinghy sailing and you capsize, let's say you're in a laser. You're going to need to pull yourself up right and to get back into the boat.
That's important. Otherwise, you just get me in the water floating around. But no, in all seriousness, pull up strength is very important. So that was one that kind of surprised me. But now, upon just talking it out with you, it's less surprising and something that I'm going to start being way more serious about.
So first, starting to hang. And then part of the progression is to squeeze your scapula together. So that's one of them. The second one to surprise me, is napping. They recommend doing power naps. I think from 15 to 20 minutes, I'm not a napper.
I'll only nap if I didn't get good sleep, if I got fewer than seven hours. But these days, I'm getting like 89 hours, especially, especially if I've had a hard workout. I'm going to aim for that nine hours because it just really helps with my muscle recovery.
And that's an important thing to be doing daily for nightly for our overall health. So the second one was napping, the third most running I used to run a lot. Like in high school, I would run around Central Park Reservoir a couple times.
I'd go with my brother, I'd go with my good friends. It would just be really fun, especially weekend activity. And then in college, I did it too. I'd run five miles a day. Not like a super fast pace, but you know, a pretty good clip.
And then I sort of just was like, I'm kind of over this. I don't really want to run anymore. Last year, there was a really nice park by us, and so we would go in and there were some hills in there, so it was really good for hill training.
So I was doing that then and it was excellent. We did it like once or twice a week, and it was something that I really enjoyed. I want to start doing that again. Not too much, but I definitely think it's a good idea and it's on this list.
And so I know that there are a lot of benefits to running the runner's high. It's a real thing. I definitely experienced it, but I just love the training schedule that I'm on now so much that I don't feel like anything's lacking and I'm definitely getting plenty of cardio from my daily walk.
Sometimes I go two or three times a day in addition to strength training. So anyway, that was another thing that surprised me, so I was in awe. OK, now in terms of what's missing, I think that there is a little bit of a lack of focus in terms of metabolic health.
There's no mention of things like time restricted feeding. There's nothing about fasting and I get it. It's quite maybe it's like too out there for people. But let me tell you, in a couple of years we have extensive amounts of research.
Actually, there's a large body of research regarding fasting and the benefits on our metabolic health with things like fasting and also containing or feeding widows. So something like time restricted feeding, which is something you can practice daily.
There's no mention of that. So I would add that to the list, and this is something that everyone can do, at least with a twelve hour feeding window. So if you are totally against fasting, then I would just say maybe have a little bit of an open mind with it and don't get sucked into the tertiary sources like the media telling you, Oh, you know, it's fashionable and trendy to go to the primary sources. And I have loads of videos on fasting and I put together blog posts where I show you the primary sources to go to because those are the people who are actually doing the research.
They're in the labs or in the field. They're doing it on themselves. And from experience like it's just one of those things that have positively changed my life for the better. I've been doing it for years now, and I'm just like.
It's a lifestyle, it's an eating pattern, it's not a diet, it's absolutely not a diet. So I'm not into diets. Because diets to me are very much temporary, like you do them, sometimes you do them once in a while or you kind of like yo yo.
But that's not what we're talking about here. This is an eating pattern, and it's a lifestyle that you can stick to, and it's something that is reasonable. And it's something that is actually accessible to us and we have this tool at our fingertips.
So just like exercise is the number 11 of the number one best tools for mitochondrial function. So too is something like fasting with mitochondrial adaptation, which is a key part of longevity. So anyway, check out the list. Let me know what you think, what's missing?
What surprised you? Share that below, and I hope you have a wonderful day. I hope you're taking good care of yourselves. Mind, body spirit. And I hope you are keeping the bigger picture in mind. Yes, we do have short term goals, but like think about the long term goals because it's just much easier on our cognition as well as on our psyche and on our overall. Health and happiness, so that's something that I remind myself of, and it's easy to get sucked into. It's easy to get sucked into thinking, Oh, I need to achieve these goals by such and such date, but it's just counterproductive to the overall what we're getting after. Right. And so really shifting our perspective from short term to long term and thinking about it holistically with fitness for longevity. It's a big thumbs up. It really is. All right. So I hope that you like this VIDEO I'll see you in the next one.
Thanks so much for being here. See you soon, IgnyteFit Fam!
Here's the Article >> 100 Ways to Live to 100: A Definitive Guide to Longevity Fitness !