My Health and Wellness System
Once you get the habits that work for you going, this is as easy as can be.
1. Yearly Auto-Scheduled Well Visits With General Practice Physician
2. Annual Bloodwork
Usually it's a lipid panel (HDL, LDL, triglycerides) and fasted glucose. This year I'm pushing for Lp(a), Apo(B), and some male aging bio markers. If she doesn't agree, I'll do a private lab test on my own to fill in the blanks.
3. 3x Resistance Training / Week
Big 3: squat, bench, deadlift. I've been working in variations to keep it interesting and also lowering totals to be safer. Run through a 4 week phase adaptation program and then a deload/interception week (strength/CNS, hypertrophy, endurance).
4. 3x Cardio / Week
2x zone 2 with a Wahoo heart rate monitor; 1x zone 5 VO2 max intervals. Sometimes I use a Peleton, sometimes I use a ruck sack. Depends on how I'm feeling or how burned out my legs are. Really want to get a rowing machine this fall.
5. Try for >8500 steps a day on average
Some days it's 15K others it's 4K but roughly 8500 is where I want to average out.
6. Consume 1.8g protein per KG body weight
Which is hard to do. But I have this great low carb whey protein powder to supplement and I've been doing more lean protein meals in the slow cooker that keep me going for a week at a time.
7. 75oz water a day
Two full bottles of my main water vessel and I'm good to go. I usually have a lot more than this.
8. Morning and Nighttime Mindfulness
Prayer, meditation, whatever you like to call it. I have a couple passages in some books saved and I either recite or read thoze
9. Affirmations
Not all my daily affirmations are health related, but at least one of them always is.
10. Sleep 7-8 hours a night
The difference is unreal. Once you get on a regular healthy sleep schedule your life will transform.
11. Minimal booze
I drink so rarely now. I will enjoy when celebrating with family or friends or the occasional recreational golf outing. But mostly I'm dry as a bone at home. Great NA options out there now when the craving hits.
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