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I pictured myself at 65, standing beside a basketball court while my grandson waited for me to play.Then I pictured telling him my back hurt too much.That future hasn’t happened. It’s the future I’m trying to prevent.Health is easy to postpone when you’re young and your body keeps forgiving you. Over the past decade, COVID, bloodwork, stress, injuries, better food, and consistent exercise changed how we approach it.Now, as we approach 40, our biological-age testing places us around 30. We have plenty to improve. The result reflects ordinary choices repeated consistently.We cover:• The COVID experience and vitamin D result that changed Randy’s approach• Stress, aerobic fitness, strength training, and “exercise snacks”• Meditation, fasting, recovery, relationships, and supplements• Staying active for our children and grandchildrenWe want to live longer and remain capable of participating fully in the lives we built.Like, subscribe, and send this to one person you hope to still be active with decades from now.RESEARCHAerobic fitnessEach 1-MET increase in fitness was associated with 11% lower mortality. The highest-fitness third had about 45% lower risk than the lowest.https://pubmed.ncbi.nlm.nih.gov/35246315/Regular aerobic activity was associated with 24% lower mortality in women and 15% in men.https://pubmed.ncbi.nlm.nih.gov/38383092/Consistent activity was associated with roughly 30% to 40% lower mortality.https://pubmed.ncbi.nlm.nih.gov/40639966/Benefits appeared below 150 minutes of moderate or 75 minutes of vigorous activity weekly.https://pubmed.ncbi.nlm.nih.gov/25844730/Exercise snacksThree short vigorous bursts daily were associated with 38% to 40% lower all-cause and cancer mortality and 48% to 49% lower cardiovascular mortality.https://pubmed.ncbi.nlm.nih.gov/36477122/Ten squats every 45 minutes improved post-meal glucose regulation more than one 30-minute walk in a small study.https://pubmed.ncbi.nlm.nih.gov/38754028/Resistance trainingAround 90 to 119 minutes weekly was associated with 13% lower all-cause, 19% lower cardiovascular, and 27% lower neurological-disease mortality.https://pubmed.ncbi.nlm.nih.gov/42230125/SmokingContinuing smokers lost roughly 12 to 13 years of life. Quitting for at least 10 years recovered about a decade.https://pubmed.ncbi.nlm.nih.gov/38329816/Quitting before 40 eliminated roughly 90% of excess mortality risk.https://pubmed.ncbi.nlm.nih.gov/23343063/Omega-3, vitamin D, and strength trainingThe combination was associated with 61% fewer invasive cancers in an exploratory analysis and 39% lower odds of pre-frailty.https://pubmed.ncbi.nlm.nih.gov/35821820/https://pubmed.ncbi.nlm.nih.gov/36629088/Omega-3 slowed measured epigenetic aging by about three months.https://pubmed.ncbi.nlm.nih.gov/39929917/MultivitaminsThree COSMOS substudies found modest cognitive benefits, estimated as roughly two fewer years of cognitive aging.https://pubmed.ncbi.nlm.nih.gov/38244989/Research describes group averages. Personal results vary.
