My Health and Wellness System

Once you get the habits that work for you going, this is as easy as can be.

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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.

Mventre

My Health and Wellness System

1. Yearly Auto-Scheduled Well Visits With General Practice Physician

2. Annual Bloodwork

3. 3x Resistance Training / Week

4. 3x Cardio / Week

5. Try for >8500 steps a day on average

6. Consume 1.8g protein per KG body weight

7. 75oz water a day

8. Morning and Nighttime Mindfulness

9. Affirmations

10. Sleep 7-8 hours a night

11. Minimal booze

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