Issue #7: The Tests That Actually Matter
Good morning. It's Tuesday, August 23rd. Yesterday’s newsletter (Issue #6) focused on getting moving - today we’ll be picking up the speed a little bit so get those running shoes laced up!
**Be sure to bookmark this week to come back to as you’ll want to reassess in 3, 6 or even 12 months as you continue your journey to Thrive.
“On the ground, a rock is just a rock. But when moving at high speed through the atmosphere, a rock becomes a meteor—alive with fire and burning bright. People are not so different. Without activity, we are lifeless and dull. When moving fast and taking action, we come alive.”
Decreased mortality rate (all causes) if you are in elite metabolic condition. The most miraculous drug in the world if there ever was one.
Credit: Peter Attia - watch this 6 min interview clip!
Go the Extra Mile
If walking helped start modern human development, then running helped put us on the path to become the dominant species on earth.
“[running] may have made possible a diet rich in fats and proteins thought to account for the unique human combination of large bodies, small guts, big brains and small teeth."
Credit: NYTimes
We aren’t the fastest (or even close); we aren’t the strongest; but, we’re built to run.
In fact, humans have 26 unique traits for running.
For one - our Achilles tendon anchors our calf to the heel bone and can turn 50% of elastic pogo-stick energy back into kinetic energy, making it easier to propel forward - saving us a ton of energy when we move.
Also - our IT band (you know that muscle down the side of our quad that makes you want to cry if you ever use a foam roller) can store 15-20 times more elastic energy than a chimpanzee's similar body part, the fascia lata.
And, we also have a unique ability to keep our head still while we run.
So how’s your running??
Test #1 - Run a Mile (or more)
A “High level of fitness” was found for middle aged men (40) who could run a mile in under 8 minutes.
Those that could beat this time were shown to have only a 10% risk of future heart disease, compared to over 30% risk among the “low level of fitness” group.
Similarly, the Mayo Clinic, which isn’t known for pushing us to our athletic limits, suggests the following times to complete a 1.5 mile run to be considered in “good fitness” for women and men:
Get On Your Bike
Not into running?
Whether you haven’t been out on the trail in years, are recovering from an injury, need to protect your joints, or forgot where you put your running shoes, there’s an alternative fitness test option.
Invented in 1817, bikes became a new way to get around. I highly doubt Karl von Drais would have expected his invention would one day turn into Soul Cycle.
How to assess metabolic conditioning on a bike:
Test #2 - 12-min Bike Ride
It's pretty simple (the Cooper Test) - hop on a bike (probably easier to be a stationary bike for testing purposes) and go as far as you can (distance measured) in 12 minutes.
Named after Kenneth Cooper, who came up with this test of maximizing distance traveled in 12 minutes, in 1968 as a US military fitness assessment.
Age-based Results (in miles)
Male:
Female:
NOTE: These tests are designed to be one-time assessments to measure your current fitness level and not a regular training schedule. Please don’t think we’re suggesting you go out and sprint a mile or go all out on a bike everyday!
In the future, we’ll be focusing on metabolic training for a full week. Most of the training for longevity focuses on spending more time exercising in lower intensity, aerobic activity with spurts of high intensity interval training (HIIT).
You Only Need a Minute
Not feeling the 12 minutes today?
Similar to high intensity interval training (HIIT), sprint workouts have massive benefits to your metabolic health.
Here’s something you can do if you only have 1 minute:
Test #3 - 1-minute Bike Ride
Get on a stationary bike (easier to measure and less risk of injury)
Warm up for a few minutes
When ready - go on an all out sprint for 60 seconds
Cool down your muscles and stretch
If you’re on a standard stationary bike - shoot for 25+ calories in a minute.
NOTE: All bikes are slightly different so this is just a guideline - more importantly, try to continually test yourself and improve against your own number.
If you’re on an Assault Bike (works arms & legs together) - shoot for 40+ calories in a minute.
A few more variations to check out if you're looking for a few more options.
Remember - these are tests for you and who you are right now, no one else.
What are your goals and why are you working to optimize your metabolic fitness? Don't judge yourself - focus on progress, not perfection.
Speed Read
Health & Longevity in the News
What is "No Self": In a recent issue of Lion's Roar, the concept of "impermanence" is explored as well as how to consider this when looking at meditation practice and the view of one's self.
70% of us want to live to 100: According to a survey from Edward Jones and Age Wave, 7 out of 10 Americans want to become centenarians. But what are the implications from a financial and retirement perspective to support those extra years?
Kelly Slater, Surf MD: This summer, there was a new documentary released profiling 12-time world surf champion, Kelly Slater. At 50, I'd say he's got a few things to teach us about mental strength and physical abilities.
Tuesday QR (Quick Recipe)
This week, we're sharing a very healthy, but equally nutritious trail mix for a snack on the go - whether on a hike, to the office, or really just about any time!
Credit: Dr. Kara Fitzgerald, author of Younger You
Bucket List
Sleeping under the stars at Glacier National Park, Montana with the Milky Way in the night sky!
Credit: Wired (Instagram) (click for video)
Just 4 more days of our Launch Referral Campaign (deadline = this Friday, August 26th!)
Get as many tickets as you can to win the $150 Patagonia Gift Card!
1 Referral (Real Pro) = 1 Ticket
3 Referrals (All-Star) = 5 Tickets
5 Referrals (MVP) = 10 Tickets
10 Referrals (Hall of Famer) = 20 Tickets
Thank you for joining us today!
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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.
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To health!
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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.