Issue #60: Lift for Longevity
Good morning. It’s Monday, November 7th. Hope you all caught up on sleep this weekend (especially if you have kids that rightfully don't get the absurdity of changing the clocks).
Did you miss any of our issues on FUN last week? Catch up on Issues #55 - #59 here.
This week we're switching gears and talking about MOVEMENT. specifically strength training.
“Muscle mass should be looked at as a new vital sign.”
From the Lab: Lift for Longevity
Take Action: Set a Workout Intention
Speed Read: AI For Hair Loss
Monday Metabolic: The Countdown (from 50 to 10)
Monday Q: Why Do You Want To Be Stronger?
The number of regular season wins for Dusty Baker, the 73-yr old manager of the Houston Astros. This was the most wins all-time without a world championship. At 1,652 victories, Buck Showalter, you’re up next. (See Full List)
From the Lab:
What could you do physically 20 years ago that would be a struggle for you today?
Imagine what that might look like 20 years in the future!
Way back in Issue #8, we talked about how sometime before age 40 we naturally lose about 1% of our muscle mass every year. It doesn't take a math major to see the massive effect of this decline (sarcopenia) over our lifetime.
Metabolic exercise is absolutely essential for our health, but we can't avoid strength training as a huge part of our ability to thrive.
Leg strength reduces overall mortality by 39% and grip strength by 23%!
So how does it work?
Strength training actually creates significant stress on the body - your blood pressure and heart rate go up, cortisol increases, and inflammation goes crazy.
Similar to fasting or a cold plunge, this acute stress forces the body to adapt - leading to lower resting heart rate, blood pressure, and inflammation. It even boosts our immune system by increasing white blood cells.
In addition, strength training increases autophagy, which eliminates damaged proteins to promote cell survival* and has a positive effect on the expression of 7,000 genes (epigenetics - Issue #1).
*As we get older autophagy becomes less efficient - one of the hallmarks of aging.
Take Action
Thrive25 Partner Spotlight
Probiotics can be confusing. As someone who had leaky gut, this is really important to me. That's why we've partnered with Seed Health.
Their DS-01™ Daily Synbiotic includes 24 scientifically validated probiotic strains with a patented, non-fermenting prebiotic. This breakthrough formulation not only supports gut health, but also heart and skin health.
Go to Seed Health and check out their DS-01™ for adults and PDS-08™ Pediatric Daily Synbiotic for kids ages 3-17. ALL Thrive25 readers get 20% off their first month of DS-01™ Daily Synbiotic. Just use code THR25 at checkout!
Speed Read
Health & Longevity in the News
Stop Changing The Clocks: The Senate passed The Sunshine Protection Act (don't you just love how they name things to sound good?), which would keep us on Daylight Savings Time all year. I loved playing outside until 9:30pm in the summer more than any kid - but every sleep doctor will tell you that we need to be on Standard Time. (Insider)
I Like My Watch: Spren, a software developer using a smartphone’s camera to analyze digital biometric data, closed $11.3M in a seed round. Spren’s tech claims to use your fingerprint to accurately read heart rate variability and an image of your body to determine your body composition. (Fitt Insider)
More Help For the Hairline: Scientists are using AI to predict how to put together a compound to solve hair loss. Within 13 days, mice regrew thicker hair compared to using testosterone or Rogaine. Keep us posted when it's ready for us humans. (SciTechDaily)
Monday Metabolic
Do this in 5 minutes and you're going to feel like that's enough for the day! Start with 50 bench jumps and end with 10 bike calories with some core, back, and legs in between.
Click HERE to view the workout on our YouTube channel.
Workout and video courtesy of Connor J. Obrochta. Check out all of Connor's workouts on Playbook!
Monday Q
What are you thinking about when you have to get one more rep at the gym? What motivates you to get stronger?
Thanks for joining us today! Oh - and tomorrow is Election Day here in the U.S. We probably all feel a twinge of stress just thinking about politics. But make your voice heard. Take advantage of our right to vote in this free country (Election How To Guide).
Check out the latest workout videos on our YouTube channel
Got feedback? Tell us what you think at team@thrive25.com
Want this direct to your inbox? Sign up here
Why Thrive25
We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
This newsletter is for you and we truly value your feedback. Never hesitate to reach out to us at team@thrive25.com.
To health!
Sign up for free:
The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.