The Common Hurdles

Many people hold onto three prevalent excuses that hinder their progress:

1. "I don’t have time!"
2. "After a long day, I need my downtime!"
3. "I’ll just end up sore, so why bother?"

If you're hesitant about post-workout soreness, consider reading my article on the adverse effects of coffee on your body. But remember, these justifications will only lead you toward a future where mobility is compromised. Picture the struggle of rising from a chair or the exhausting trek to the bathroom—what should be a brief jaunt turning into a strenuous endeavor.

Here are three actionable steps you can take to remain youthful and healthy as you age.

Step 1: Build Physical and Mental Resilience

The initial phase may be taxing, but the benefits are significant.

Improving your VO2 max is essential for maintaining physical independence as you age. To carry groceries without assistance, aim for a VO2 max that is two decades below your current age. As a 51-year-old, this means striving for a VO2 max in the 30-39 age range, specifically above 53. Currently, I’m at a VO2 max of 49 and plan to enhance it this year through a validated test at a facility, which is quite affordable.

To effectively boost your VO2 max, consider these training methods:

• High-Intensity Interval Training (HIIT): Requires a timer and a good dose of motivation. Engage in heart-pumping activities like cycling, running, or strength training with moderate weights. Each session should last from five seconds to eight minutes at 80-95% of your maximum heart rate.
• Long Intervals: Maintain a heart rate above 80-95% for three to eight minutes. I can comfortably sustain 60 minutes at 85% heart rate twice weekly.
• Tabata: Start with a 30-second work period followed by a 30-second rest, gradually adjusting as your fitness improves. Aim for 20 seconds of intense effort followed by 10 seconds of rest, repeating for a total of eight minutes.
• Zone 2 Cardio: A gentler approach where you train within 180 minus your age. For me, that's around 129 bpm, which I can sustain for over 90 minutes.

Step 2: Enhance Sleep Quality

Several tactics can help improve your sleep:

• Maintain a room temperature of 64°F (18°C).
• Ensure complete darkness and silence in your bedroom—no screens or electronics.
• Aim for at least five sleep cycles (1 cycle = 1.5 hours).
• Consider practicing Non-Sleep Deep Rest (NSDR) techniques.
• Prioritize an early bedtime; you can’t compensate for poor sleep by sleeping in.
• Avoid alcohol and caffeine, as they disrupt sleep quality.
• Opt for solitude in sleep when possible.
• Refrain from training after 5 PM and eating three hours before bedtime.

Step 3: Consider Nicotinamide Riboside/NAD+

This supplement shows potential in promoting recovery and protecting brain cells while also reducing heart disease risk. Dr. Charles Brenner suggests a daily intake of 1 gram appears safe and beneficial. Many report a 50% reduction in recovery time from injuries due to Nicotinamide riboside, which aids in faster healing of the liver and other organs.

My Personal Routine

At 207 pounds (94 kg) and 6 feet 4 inches tall, I prefer using a cross-trainer to minimize stress on my knees. While I enjoy running, the impact is too strenuous. The cross-trainer allows me to monitor my heart rate while training indoors. I typically do 60 minutes of cardio at 80-85% of my max heart rate, along with hill walks and rucking with added weight for strength training.

My morning routine includes outdoor gym exercises focusing on leg balance and knee strength. I also prioritize sleep hygiene by using blackout curtains, turning off electronics at night, avoiding alarms, and eliminating alcohol and caffeine from my diet.

I previously tried Nicotinamide riboside from Momentous (unendorsed), and the energy boost was remarkable compared to other brands.

In summary, the formula for vitality includes:

• Intense physical training
• Quality sleep optimization
• Daily intake of Nicotinamide riboside

Your support is appreciated!