The Best Time to Hire a Longevity Coach

I’ve done a lot of divorce coaching, life coaching, and executive coaching. Guess when most people hire a coach? When they are already drowning and need a specialist to get them out of trouble. Marketers know you can really only advertise to people who are in pain and suffering and need pain relief, because no one is ever in the market for not getting divorced, not having to lose a lot of weight, not having drama with kids, not getting cavities, not having enough sales to make payroll, etc. You sell hair treatments to the guy who is starting to go bald, not to that same guy two years earlier.

People don’t want to pay for prevention, but they are very motivated to pay someone to help get them back where things were before.

Isn’t that funny? You wouldn’t think to just get into a car for the first time and drive down the road. You wouldn’t think to buy a new set of clubs and just start playing golf. You wouldn’t buy a new tennis racket and just go figure it out on the court. You wouldn’t buy a pair of skis and get into the tram to go to the top of the mountain and see how it goes once you’re on top. You wouldn’t buy ropes, harness, and caribiners and just start climbing rocks. In those areas, everyone knows you need to build skills before you can apply them. But in too many cases, people just hope things will work out. Maybe they can save some money that way. When the shit hits the fan, they are instantly willing to part with their money to hire a specialist who can repair the damage.

There should be a huge market for helping couples not get divorced, but they won’t pay for that. Instead, they are willing to pay hundreds of thousands or even millions to get divorced once it’s too late.

As your longevity coach, I have an important message: even though you may not understand it right now, today is the absolute best day to create a longevity plan and start executing it. Tomorrow is worse. And the day after tomorrow is worse still. Waiting until your doctor says you have diabetes or fatty-liver disease or high cholesterol or you have a heart attack is not the right time.

As soon as I read Outlive, I knew I wanted to build this business into a world-class service, to really help thousands of people be far healthier in their 60s and beyond. I had done online marketing and social-media marketing before. Heck, I actually invented web design back in 1994 – look it up! But I knew I should find the right coach, because without the right coach, I would spend a lot of time, effort, and money not getting clients.

So I hired David Toniolo and his team at ScaleFit. They help online fitness coaches grow their businesses through social media advertising. They’ve made all the mistakes already. They have dozens of clients who’ve already been through what I am about to go through. Yes, they are expensive, but working without them is more expensive. They love that I want to help older clients become fit and strong for life. And that’s why you’re reading these words right now, because we know you should be thinking about longevity, you should be creating time now to build your future, but you need a little nudge to learn what you don’t know. We don’t want you to look back in ten years and wish you had started sooner.

You can wait for the bad news. You can wait until you’re in pain. But you can’t do it over again later if you realize you shouldn’t have waited. I’m offering to talk with you for free and see how I can help. It might be worth your time to book a call with me and find out.

Taking Time Off from Training

I’ve mentioned before that after you strain/stretch/tear your muscles, they grow in proportion to the damage, but after about 4-5 days, that growth starts to diminish, because your body doesn’t think it will be needed. So you want to work each muscle group every 3-4 days, and you don’t want to miss your window of opportunity to build on previous gains.

But.

According to Mike Israetel, the body is very good at regaining recent gains. Your body can remember that it was recently bigger and catch up quickly. So if you work out in the gym for five months and gain five pounds, then you take an entire month off, you’ll gain even more over the next five months than if you hadn’t taken the month off. This is counter-intuitive, but we can build it into our schedule. Here’s what Mike recommends:

1. Build muscle using a regular weekly routine for five weeks, then take a week off. You may focus on other sports, work on stretching, work on some smaller muscles you haven’t engaged recently, etc. But nothing on your main muscles. Then go back to your routine for the next five weeks. After the next five weeks, your body won’t notice the week off. Think of this like eating a square of chocolate every day – if you take a week off, that next week of chocolate will be so much better than if you didn’t, right?

2. After five months of training, take two weeks of very reduced volume in the gym, just going through the motions but not gaining any muscle, then take two weeks of no training in the gym. Take a vacation. Go camping. Hike. Play fun sports, learn a new skill, do fun activities, but take a full two weeks off. Use a schedule to manage your time. Over the next five months, your gains will be bigger than if you hadn’t.

This is all pretty good news. We don’t need to overdo it, but we can see that a ratio of about five to one is beneficial and gives our bodies time to heal better than if we kept up the hard work continuously.

Years two and three of my program are about getting the most gains in the gym possible, and this tells us we can do it more easily than we thought. Later, we’ll learn more about maintenance.

Are you ready for year one? Sign up for your onboarding session with me and let’s get started.

Losing Fat

You hear a lot about gaining weight in the gym, but what if you have fat to lose?

We know a few things about fat:

Visceral fat is fat inside your body, attached to your organs. This kind of fat is difficult to see and can lead to metabolic disease and other problems. People with higher body fat percentages are more likely to have excess visceral fat, particularly if they have a larger waist circumference. Men, women after menopause, sedentary people, those who eat diets high in processed foods, sugar, refined carbohydrates, and trans fats, older people in general, and people with chronic stress.

Belly and bottom fat will reduce the length of your life. Many people with this kind of fat develop metabolic disease, also called insulin resistance. People who are insulin resistant need to work with their doctor to manage insulin and should generally not eat carbohydrates. People who have diabetes should eat no carbohydrates.

All diets work in the short run. Researchers at Stanford have shown that almost any kind of reasonable diet will help you lose 10-20 pounds in 6-12 months. Don’t believe stories of people who lost 50-100 pounds in 12 months. They aren’t done yet.

Almost all diets fail in the long run. Very few people keep the weight off. The same studies also showed that almost no one keeps the weight off – it comes back (sometimes more) within the next 12 months. It’s incredibly hard to keep off. Two reasons for this: 1) you don’t actually lose fat cells. When you lose weight your fat cells get smaller, but they don’t disappear. When you gain weight, your body creates new fat cells, but they pretty much stay with you forever. 2) Your body wants the weight back. Your pituitary is used to pumping out hormones to keep your system balanced. If you gain weight slowly over decades, you’ve trained your pituitary gland. It doesn’t change quickly in response to a loss of fat. So you need to dedicate more time and effort to the second year than the first, it takes increasing amounts of exercise and even more attention to sticking to a strict diet just to hold the weight loss you accomplished early.

The longer you have had extra weight, the harder it is to keep off. Most people gain 1-2 pounds per year for 20-30 years. If you think you’ll lose all that in two years and keep it off, especially while trying to build muscle, you’re living in the check-out aisle at the grocery store where all the magazines are.

The only way to lose weight and keep it off is slowly and steadily. That’s why I have a five-year program, because losing weight in the first year is just the very beginning. In fact, I’d prefer you don’t lose more than a few pounds in the first year, just so we can set up your routines and schedule to support meaningful weight loss and weight gain in years 2-5.

If you understand that you’re not going to be ready for this later, the time is now, book your first session with me and let’s get going.

Stoicism

Stoicism is one of the most powerful tools in anyone’s toolkit. In fact, it is a toolkit. Stoicism is a philosophy that says there’s no need to base your outlook on your circumstances. A lot of people do it, but it’s an unnecessary burden. When you divorce your attitude from your circumstances, you view the world in a more balanced light. You’re able to see options you couldn’t see before. You don’t get upset, you get to work on solving problems.

Life is hard. I think if most of us wrote our autobiography it would be titled “The Hard Way.” There are very few people to whom everything comes easily. I’ve never had a door open for me in my life. Mostly, people try to block whatever I want to do. I’ve always had to use a welding torch and blasting caps and make my own doors. As we say in entrepreneurship: “Don’t worry about people stealing your ideas; if you have a good idea, you’ll have to force it down people’s throats.”

Stoics embrace this and use it to their advantage. They say “What’s in the way is the way.” I invite you to sign up for Ryan Holiday’s Daily Stoic emails and watch some of these videos:

In addition to optimism and skeptical empiricism, Stoicism is part of my philosophy of life, and it can be yours, too. Book your onboarding call with me and let’s get started on your road to a stronger, healthier, happier life.

Hot Yoga

Hot yoga is some kind of normal yoga done in a room heated to about 100 degrees F. There are several kinds of hot yoga. I don’t care what the brand or program is, they are all good. Probably not something you want to do in the middle of summer, but I recommend hot yoga to many people because it’s a great energizer in the middle of winter and it really moves the needle on flexibility and strength.

Hot yoga is hard. It’s an endurance activity. The first time you do it, you’ll be surprised how exhausted you are after just 30 minutes. You need to pace yourself, dial back the moves, and drink plenty of water. You start as a beginner and slowly, incrementally, work your way into the class of regulars, who seem to be able to do the impossible. After an hour of hot yoga, everyone is completely drained. Half an hour later, everyone is super energized to go out and seize the day.

Here’s a good article.

Here are some good videos:

Hot yoga is great for everyone, especially those who don’t like outdoor endurance sports, especially in winter when it’s hard to get motivated to go outside and exercise. If you give it a try, you might find that you look forward to your weekly group and you won’t feel right without a hot-yoga session once a week.

Now is the best time of your life to get in better shape. Book your onboarding call with me and let’s get started.

Overcoming Obstacles

Someone wrote me the other day saying he can’t start my program until his foot is better. He’s had chronic foot pain for years, so he’s not able to start an exercise program.

How’s that going to work out?

They have a saying in the National Football League in the US: “Anyone can play this game uninjured. That’s not what we do.”

I keep emphasizing to people, there’s only one thing to do: make progress toward your goal. However you do it. With whatever limitations. Can you be better and stronger tomorrow? Can you do more to lose fat and build muscle? Can you find a way to take your diet one small step closer to a better one? Can you find five more minutes in the gym? Can you work around your limitations?

I work around my limitations all the time. Some days my knee hurts, some days it doesn’t. I still stretch every day. I still do stairs. I still do squats. I run until it hurts. If it hurts, I walk.

I have tennis elbow in my left arm. I’ve had it before. It takes time. Immobilization doesn’t help. What helps is gentle use, do whatever you can but stay under the pain threshold. So I do light bicep curls and use a machine to help do pullups. When I can, I increase the resistance. When I can’t, I work on something else.

Now is the absolute best time for you to start your longevity training. Now is the time to commit to getting in shape, 30 minutes a day and three times a week. Waiting is always worse. Start with what you have. Find workarounds. Do your workout every day, even if it’s less of a workout than you used to do. If you have a fever, I’d say you can skip the workout. If you just have a sore throat or a stuffed nose, that’s no excuse. Keep moving forward.

Stick with your diet. Take your supplements. Get your protein. Drink your water. Keep moving forward.

That’s the deal: keep moving forward. If you want to use your time and energy best, if you want someone who is flexible but doesn’t accept excuses, set up your onboarding call with me and let’s do this together.

Climbing

When I lived in a loft in San Francisco, I built a climbing wall in my living room. It was gorgeous. And it was fun to climb on. I built it because I have been a lifelong climber, both outdoors and in gyms all around the world. In fact, after we go to Africa next summer, one of the trips I’d like to plan for future clients is to go to the Dolomites and climb the limestone towers there with a group of old people like me.

Climbing is great for people over 50. You have to be flexible, you need a strong grip, and you have to learn a new world of skills and levels of experience. If you think it’s not safe, that’s because you’ve never climbed. Done right, climbing is safer than the drive to the climbing gym or the rock.

Rather than write about it, I’ll give you some videos to watch and be inspired by:

Let’s talk about your longevity strategy. Book a time to talk with me now.

VO2 Max

In addition to building muscle, it’s also important to increase your body’s ability to take in oxygen and put it to work. That’s called VO2 max, and it’s one of the top indicators of how long you will live. While professional athletes measure this very accurately, we can do it simply — with a stopwatch.

I’m not asking you to become a pro athlete or to race on weekends, even though I’d encourage that if you can do it. I’m asking you to find your favorite endurance sport and do it twice a week. Could be running, swimming, rowing, cycling, a cardio machine at the gym, even running up stairs. It should not be tennis, badminton, pickleball, or another sport where you can pause and rest.

At least once every two weeks, you should time yourself and see how far or long or fast you can go in 4-5 minutes. This is called zone-3 training. You should be working too hard to talk, you should be hanging on long enough to make the distance, but at the end of it, you should have nothing left. In running, that could be the quarter mile or half mile. In swimming, it may be 200 meters. On a rowing machine at full resistance, it could be 1,000 meters. It’s hard. It’s tiring. You’re out of breath. You’re counting the seconds until it’s over. And you’re pushing yourself as hard as you can to the line. It should be defined by distance, not time. Try to pick a standard distance, not a standard time.

You should do this sprint at least three, preferably four times in a session, with a good break and drink in between. This session should take about an hour, and you should try to do it every 7-14 days. The goal is to push yourself. If you do that, your times will come down naturally. Keep track on a chart. You’ll see that your times don’t change for a month or two, then they go down a lot.

That’s it. Now, you may not be superman. You may run a quarter mile in 4 minutes. That’s okay. Work on getting it down to 3:50. That’s all I’m asking. At some point, your performance will go below the median, which means more people are slower than you than faster. If you’re in the top 50 percent in your sport for your age group, you’re off to a great start. From there, you can work on incremental gains, to get to the top 40 percent or so. If you can do that and stay there, continuing to perform at that level every ten days or so, you’re far better off than you were before, and you’re far better off than most people your age.

Congratulations. You’ve increased your VO2 max.

Schedule your first call with me and let’s improve everything.

The Shingles Vaccine

Every vaccine must be considered on its own merits. Blanket statements about vaccines in general are unscientific.

Shingles is bad. You don’t want shingles. Now there’s a vaccine.

Background

Herpes zoster is the virus responsible for causing chicken pox and often leads to shingles later in life. Shingles is well-known to produce significant pain and discomfort, which often lasts for months to years and may lead to post-herpetic neuralgia. Shingles can occur anywhere on the body. Patients experience pain, burning, sensitivity to touch, fluid-filled blisters that may crust over, and have itching. For many patients the pain is substantial. Anyone who has had chicken pox may develop shingles as the virus enters the nervous system and lies dormant for years. Eventually, the virus can reactivate to cause shingles. After a shingles episode has resolved, some patients may develop PHN anyway. PHN is a disorder impacting the nerves and skin that produces burning pain that persists after the rash and blisters of shingles has resolved.

To prevent shingles, the RZV vaccine Shingrix was approved and came on the market in 2017. It quickly became one of the most sought-after vaccinations in the developed world. For the first few years, it was very difficult to get, as all doctors and pharmacies had very limited allocations. It is now recommended for all people over 50 and is widely available.

Should you get the Shingrix vaccine?

Of course, each person should make his/her own decision about any medicine, but I highly recommend the Shingrix vaccine. A recent study looked at the real-world results since the vaccine’s release and found it very effective. It doesn’t guarantee you won’t get shingles, but it has been shown to be about 70 percent effective after two doses. These real-world results are less than the 90-percent figures from the drug trials on the way to FDA approval, but I’d rather be 70 percent protected than zero percent. Shingles is bad. The decision not to get the vaccine is a decision to increase your risk of getting shingles.

What is the downside? In addition to the expense and discomfort and potentially a day or two of feeling tired, the one negative is that about 3 people in a million have been diagnosed with Guillain-Barré Syndrome, a serious neurological disorder, following Shingrix vaccination. Given that about 1-2 people per 100,000 are diagnosed with GBS each year, it’s entirely likely that some or all of those “side effects” were going to happen without the vaccine. But even if those numbers are true side effects, the benefits outweigh the risks in my view.

It’s up to you. I’m not giving medical advice here, just information and opinions.

How to get the Shingrix vaccine

The vaccine is now widely available. You may have to pay, depending on your insurance situation, but it’s worth it. I would say most people should get this vaccine right around their 60th birthday. It does wear off over time, so 60 is probably in the sweet spot for most people. It comes in two shots, separated by 2-6 months. In my case, the second shot laid me out for 36 hours. I managed to get out of bed to use the bathroom and get something to drink, but I really slept for almost the entire time. It wasn’t fun. But then it was over and now I’m protected. You should be, too.

Remember, I’m not your doctor, I’m your advisor. For other health concerns and to start your longevity program, book your first call with me today.

Always a Little Sore

There’s a fine line between making good progress and getting injured. In the gym, you want to use your time well. If four sets gives you better results than three sets, it makes sense to do all four sets. But your body doesn’t come with a stress meter that shows exactly where the line is. In fact, you can do the same thing every day for weeks before you go over a threshold you don’t know is there, and then — bang! — you’re injured. Or you can feel like you did a great job in the gym, but the next morning you get the message that you overdid it.

To become a longevity athlete, you need to be more in tune with the signals and with your body’s tolerance for stress. Because these things are invisible, the smart way is to stay low and don’t push it.

There are some things we know about and can watch for. We know what causes tennis elbow, plantar fasciitis, and other injuries. If you’ve never had these conditions, I want to make sure you never cross the line into that territory, so you don’t have to deal with an injury that can take years to recover from.

You should be a little sore, but not too sore. You’re always trying to raise each muscle up from the plateau you reached three/four days ago, but you’re also not trying to jeopardize the gains you’ve made so far. The rule is simple:

Don’t overdo it. There will be more chances to build muscle later. Don’t be too eager. Take your small wins one at a time. Make incremental progress. You’ll see the difference eventually. The results will come.

Be patient. Stick to the plan.

Book your first call with me and let’s set you up for success, not injury.

Women and Longevity

I get messages from women saying “Your get-fit program is great for men, but women are different.”

If that were the case, your mother would be strong and resilient. But look at the 75+ women in your life: are they strong and resilient? Or are they one fall away from disaster? Yes, women are different from men. But they don’t die very differently. They break bones. They get cancer. They have heart attacks. They get dementia. They become frail and less and less active.

The best research shows that most women should be on hormone replacement therapy. In this video, Peter breaks down hormone issues for women. I consider this a must-see video, even for men who want to understand what women go through and need:

To be fit and healthy in their eighties, women – like men – should lose fat and build as much bone and muscle as they can and work to maintain that condition by working harder and harder every year. This is not for everyone. This is for people who really want to be independent in their later years. I’m not saying you should become Lauren Bruzzone, but you can learn from her:

Dr Rhonda Patrick has a YouTube channel where she explains why women need to exercise, hormones, what supplements to take, etc.

Here she talks with an expert on high-intensity training:

Here’s a conversation between Peter and a woman who has been through intense strength training …

Here’s the takeaway: wherever you are, you can do better. You can eat better, sleep better, get better exercise, and get better supplements. If you can move the needle in the right direction, you’ll benefit in the long run. You don’t have to become a superstar athlete. If you can move yourself from the bottom half of your age group to the top half – if you can be at the 60th percentile of physical fitness for your age group – you’ll get huge benefits in quality of life in your later years.

I’m asking the same thing of women that I ask of men: dedicate 30 minutes a day and three cardio sessions a week. It does not have to be world class. It just has to keep moving you in the right direction.

You can do this. You can do it without me. But you’ll do better with a coach behind you. I guarantee it. Sign up for your onboarding session and let’s start on your longevity program today.

Consistency, Consistency, Consistency

You want to get in better shape and redesign your lifestyle to be healthy and strong for the next 30+ years. But it’s not easy. There are setbacks of all kinds:

• Accidents

• Diseases

• Binges and going back on your promises

• Outside influences

• Time squeeze

• Other commitments

These are understandable. They get in the way of many plans. But they will destroy your chances to be healthy and strong in your 70s, 80s, and 90s, simply because you can’t “make it up later.”

Let’s say you’re in your 50s and you enjoy some activity, like running or pickleball. After reading Peter Attia’s book and my previous messages, you understand that you are not protected against the things most likely to crush your quality of life later. So you start on a plan to build muscle.

Muscle building works like this: you stress and tear the fibers of your muscles. Over the next two days, the muscle takes protein from your blood and rebuilds even stronger, because it’s preparing for future abuse. By day three, that rebuilding process is over. If not used, the muscle begins to relax and atrophy. Within about ten days, the muscle is back to where it was before you stressed it. The only way to build muscle is to re-stress it before it starts to give up the previous gains.

This means you need to re-stress every muscle you are trying to build on a 3-4 day rotation. You can do it every other day or every fourth day, but for most people, every third day is optimal. If you get to day three after a big workout and you have some emergency that keeps you out of the gym, you must mentally plan to get back in the next day without fail. If you let yourself go past four days even once, you’ll probably do it again, and then you’re just throwing away your hard-earned gains.

That’s why I say the number one factor is consistency, and it really does take a full year to set up your schedule, your stretching, and your routines so you can build in years three and four. Want to go faster? You’re asking for injury, setbacks, and disappointment.

Consistency is the key. I can help you build that foundation and make those gains, so you make the best use of your time and you build your schedule around your current and future health. Sign up for your first call and let’s put that foundation in place.

The Longevity Store

My website has a store page, and I want you to start buying things from it. Not for my benefit, for yours. Here are some highlights, but there is much more.

For bone building

Most of what you want can be found in AlgaeCal Plus. I have no relationship with them, but this is what I take, in addition to an extra magnesium glycenate every night (see below). To get the best price on Algaecal, go to Fullscript.com, sign up for an account, and buy from them on a subscription plan. Cheaper than Amazon.

Magnesium

I think it makes sense to take magnesium. I think if you just want magnesium without the side effects like diarrhea, calcium glycenate is probably best. However, if you’re taking AlgaeCal Plus, you’re already getting some magnesium. In that case, you could add one of these

magnesium glycenate caps each night at bedtime. To save money, get magnesium bisglycenate instead — it’s every bit as good and costs less. You can also find deals on magnesium at **FullScript.**

Protein-rich foods

Post Premier Protein Mixed Berry Almond Cereal

Silk high-protein almond milk (Amazon doesn’t carry this, but it’s in most grocery stores)

Muscle milk - dairy. Wow, this stuff is fantastic. I’ve been vegan for 45 years, but I don’t mind drinking this after hard workouts, since whey protein is far more efficient for building muscle. It tastes great.

Muscle Milk - vegan. Also excellent, but vegan protein is always lower quality for building muscle.

Dumbbells

Dumbbells are about the best investment you can make in your future quality of life. A set of dumbbells and a bench and you’re most of the way to the home gym you need. The best dumbbells by far are a rack of individual dumbbells — if you have the money and space. Make sure to get small dumbbells in small increments like 5, 7.5, 10, 12.5, 15 pounds, etc. Most have coarse adjustments, like 15, 25, 35 — these are no good. I have seen a lot of dumbbells. I only recommend these.

The best rack by far is the Hampton Durabell 5-25 pound rack in 2.5-pound increments: $1300. Get this set if you can afford it and have space. You’ll still need heavier weights for carrying, but this versatile set is a good investment for the long term. Combine with the Bowflex 552 for a perfect, compact solution.

Adjustable dumbbells

Most adjustable dumbbells are useless for our purposes. The only one I recommend is the **Bowflex 552** for ****$429 - this is the set I have. Sounds expensive, but it’s an entire rack of dumbbells in one small package. Maximum 52 pounds per hand. I love them. This is the most versatile and easy-to-use product on the market. Highly recommended.

Step-up blocks

I highly recommend getting one or two of these, so you can work on step-ups and downs: Everymile adjustable-height workout step: $50

These are some of the must-have items I think everyone embarking on his or her longevity journey should load up with. These are cheap but important investments in your future quality of life. There is much more at my store.

What do Doctors Know?

What do doctors know? Less than we think they do. Less than they probably should. Even though doctors say they want to help patients, the entire system is designed to make money. It’s designed to keep customers coming back rather than staying away. Studies show that more than 80 percent of doctors don’t have the required statistical skills to interpret test results, let alone figure out which drugs you should be taking. Drug companies help them do that with constant messaging and outreach.

Most doctors are good people, but they stay inside the system. Your doctor may tell you that you can’t build more bone as you age; you should take bisphosphenates. He or she will tell you they reduce your relative risk of breaking a bone dramatically, by more than 36 percent.

Wow, 36 percent is a huge reduction of risk, right?

Wrong. An article in the American Journal of Medicine called “Reconsidering the benefits of osteoporosis treatment” said:

“When the baseline risk is low, use of relative risk alone is likely misleading. According to the review conducted by the ACP, the relative risk reduction of hip fractures with bisphosphonate treatment for at least 3 years is 36%; however, the absolute risk reduction is only 0.6%. Framed as number needed to treat, 167 patients need to be treated for 3 years to prevent one hip fracture.”

Imagine you study 500 people and, over one year, there are 3 hip fractures. That’s a 1 percent fracture rate. Give another group of 500 people Boniva or Fosamax, and that group has 2 fractures in one year. Wow, that’s a 36 percent reduction!! All of this is rigged to provide that 36 percent number they can use in their advertising. They choose a low number of patients, a short time period, and do enough studies until they find the number they are looking for. If your doctor doesn’t understand this is just marketing, you need a better doctor.

For osteoporosis, we have one. His name is Doug Lucas. He’s the author of “**The Osteoporosis Breakthrough: The Natural Way to Reverse Causes of Bone Loss and Build Strong Bones!” I’ll talk more about him in later blog posts.

Peter Attia had a great conversation with Dr Marty Makary on the fundamental flaws in medicine and what can be done about them. As you watch this, think how many of these fallacies your doctor believes:

It takes critical thinking to navigate the healthcare system. Work with me and I’ll help you do just that. Book your first call now.

Longevity for Women

Peter Attia’s book, Outlive, is for everyone. Peter shows that losing fat, building muscle, building your peak performance, taking the right supplements, and doing a few more things will help you be much healthier in your years after 50. But in 17 chapters, he doesn’t even mention menopause once. I think he wanted to make the book accessible to everyone and guide people on the same basic journey.

But Peter knows a lot about women and aging. I’ve seen all his podcasts and read his blog posts. This video, I believe, is an explanation of female hormones and aging that every woman and her husband should watch:

Peter has also spent a lot of time debunking the myth that hormone replacement therapy (HRT) causes breast cancer. He believes almost all women should start HRT with estrogen and the micronized (bioavailable) progestin most HRT programs use today. Peter, like most doctors, now recommends working with your doctor to start HRT as soon as you begin feeling symptoms (premenopause).

The top ten causes of death for women

The top-ten causes are:

• Heart Disease: 21.8%

• Cancer: 19.6%

• Chronic Lower Respiratory Diseases (CLRD): 6.2%

• Stroke (Cerebrovascular Diseases): 6.1%

• Alzheimer’s Disease: 5.8%

• Unintentional Injuries: 4.3%

• Diabetes: 2.8%

• Influenza and Pneumonia: 2.1%

• Kidney Disease: 1.8%

• Septicemia (Blood Infection): 1.3%

You might think some of these are beyond your control, but being lean and strong is highly preventative for most of these endpoints. There is always something coming to get you next. But the stronger you are, the better your chances of pushing that death off by years or decades.

Do women age differently than men?

Women do have some genetic factors in their favor, but in general, women mostly outlive men by being exposed to less risk and being willing to get help sooner. Unfortunately, they don’t live much longer than men, and they die from mostly the same causes. So at a high level, the same principles apply to both sexes:

1. Lose fat

2. Build as much muscle as you can to stay protected

3. Build grip strength and agility to prevent falls

4. Build your endurance

5. Build your peak performance

6. Get the protein you need

7. Take supplements to help preserve what you have

8. Make sure to get enough quality sleep

9. Stress and anxiety are killers. Address mental-health issues; don’t let them slide because you are too busy thinking about others

You might think: most of that is for the macho boys at the gym, but that’s a poor excuse for doing what’s necessary to stay healthy for decades longer than you would without. Here’s the story of Jane McDonald, who is 75. She finally had enough of being sick and tired, lost 60 pounds, got into the gym, and now inspires others to do the same:

I’m not saying you should become a competitive bodybuilder. I’m saying what Peter Attia says: get a little stronger every day. If you can give it 30 minutes a day and 3 cardio sessions a week, you can have a huge impact on the quality of your life for decades. Book your onboarding session with me and let’s make a plan for how you can live much healthier for the next 3-4 decades.

How much does Aging Cost?

Suppose you could buy a pill that will protect you from the effects of aging until you’re 90 years old. What would that pill be worth to you?

Option 1 - no pill

You can pretend that some golf and pickleball will protect you. Let’s add up the costs:

Who will pay all your bills - your kids?

There’s also the chance that it doesn’t cost very much at all, because you fall and break a bone, and then you die before you turn 80. Furthermore, what’s the quality of life like? How excited are your grandchildren to come visit you?

Option 2 - the pill

On the other hand, we have the pill.

How much are you willing to pay for that pill?

$20,000? $50,000? $100,000? More?

The pill doesn’t exist. It may someday, but today’s “longevity cures” are absolutely fantastic - for the people selling them. The people buying them give up their money for no measurable return.

But there are two more options …

Option 3 - start your longevity program now

There’s a third option, and it’s all described in Peter Attia’s book, Outlive. It only costs $20, plus you need a gym membership or a small home gym. You’ll need to become a daily athlete and dedicate 40 minutes each day, plus 3 serious cardio workouts a week. You’ll need to take some supplements, adjust your diet, and lose excess body fat while you work to gain muscle. The price is low, but the benefits are tremendous:

You look great.

You feel great.

You have more energy.

You’re independent.

You bound up stairs and go down confidently.

You have strong bones.

You’re out doing things with other active friends.

You have so many more opportunities open to you.

You take adventure vacations with your grandchildren and leave the boring parents behind (and you carry all their luggage, because you’re stronger).

You have your mental faculties and a low cancer risk.

Option 4 - get a longevity coach

I know, you hadn’t considered a longevity coach. If you can read Peter’s book and do everything he says, you don’t need one. But you’ll save time, do it right, and be held accountable if you have one.

That’s what I’m here for. Let’s get started.

Climb Kilimanjaro with us in 2025!

In June of 2025, we’re going to do something outrageous: we’re taking our clients - some may be in their seventies - along with their grandchildren, to the top of Mount Kilimanjaro in Africa and on safari in Kenya.

Obviously, this is not your average pleasure cruise. To get ready for this trip, you have to start now. But here’s the best part: so do your grandchildren. Sell them on the trip of a lifetime, and they will say to you “But grandma and grandpa, we need to start planning, and go to the store, and start training right now!

Are you free next weekend?” Would you like them to say that? Would you like to spend the next 8 months working with them toward a goal everyone can achieve? After all, the oldest person to climb Kilimanjaro was an American woman who did it at age 89.

This trip is 22 days in East Africa for anyone 14 and older. The climb will take the first week, then we’re off on safari in Kenya and Uganda. We’ll be studying animals, ecosystems, and the people of East Africa. We’ll have Zoom calls with other kids and grandparents who have done it. After two weeks seeing giraffes, elephants, wildebeast, zebras, jackals, lions, flamingoes, hippos, and countless other creatures, the trip culminates with an encounter with mountain gorillas in Uganda.

We’ll take care of everything. All you need to do is start training today. Parents can come too, if they can disconnect from their phones.

Learn more on our Kilimanjaro page.

Injuries

You can play it safe and do what most people do: gain a pound or two each year and become less and less active over time.

Is this really safe, or is it dangerous? You’ve seen how the last decade of life plays out for most people: more and more time with doctors, more and more time in the hospital, more and more time in “treatments.” Most people die slowly, expensively, and miserably.

You have a choice. You can work to increase your healthspan - your healthy years - and push back the day when you succumb to the inevitable. We’re talking about ten to twenty years of increased quality of life. But you have to take risks, and you have to start now.

The biggest risk is injury. If you think about it, an injury like breaking a bone isn’t so bad. You’ll heal in 6-10 weeks and be back on your feet doing your favorite activities. But many injuries to tendons and joints can plague you for years. If you know anyone with tennis elbow or sore knees, you know it can go on and on and on. That’s why it makes sense to set aggressive fitness goals and meet them slowly, carefully, not getting injured in the first place.

That’s what I’m here for. Many people over 50 get tennis elbow, which is a repetitive-stress injury. Here’s what we know about it:

I want you to set outrageous, extreme, and impressive goals for yourself as you age, but reach them slowly, diligently, methodically, and safely. Amazing things happen when you just keep working away. The problem is when people see-saw back and forth between activity and injury - they never build a strong platform to grow on.

Book your first meeting with me and see how a no-nonsense longevity coach can help you reach your fitness and life goals.

Carry your Groceries to your Kitchen on your Back

This is a basic longevity skill anyone can build. Here’s how I do it:

This really only works if you live within a walk from your store, and many people do. If you ride your bike or drive, this won’t give you much of a workout (but biking to the store is good on its own). Becoming a senior athlete isn’t difficult if you start small and build up.

Choose something you want to be good at.

Practice.

Let’s do this.

Antifragile

Imagine you want to mail a fragile glass vase to a friend. You would pack it in styrofoam or other padding, and on the box you would write “FRAGILE - HANDLE WITH CARE.”

But imagine you want your body to be strong for the rest of your life. Then on the box you would write “ANTIFRAGILE - PLEASE HANDLE ROUGHLY.”

Something that’s antifragile benefits from physical abuse (I don’t mean the kind you can’t get out of). Most living systems respond to abuse by growing their defenses.

Think about your bones. If you don’t stress them, they will shrink. If you use your hands often, they will get rougher and build callouses. And the only way to grow muscles is to tear them and let them replenish. If you want to be strong and build a long healthspan, you need to build muscle and bone and maintain them.

The absolute best time to start building bone and muscle is now. Don’t wait. Set hard goals and achieve them slowly, carefully, one day at a time, without getting injured. You can do it on your own, or you can have a coach. I can tell you that once you are injured, you’ll wish you had a coach.

Sign up for an onboarding session and let’s get you on the path to becoming antifragile. Your grandchildren will thank you.