Dr. Shayan Sen

Top 3 benefits of starting on January 1st:

1.
2.
3.

Start NOW

Wow that’s pretty impressive.

Definitely not like that here. Not really a concept of free. You have to a monthly fee to an insurance company, and hope that they will approve and pay for an expensive treatment if you need it

Gotta show up for yourself

It takes everyone a different amount of time to realize that being mocked for choosing the gym over happy hour is a good thing

Money can't buy you a jacked body

Consistency is the currency of fitness

One last piece of advice from the 70 year old:

"When stop moving, you start dying"

My hope is that when I'm 70, I'm fit enough to chase my grand kids around and watch them grow up.

For more insight into health and longevity, subscribe here: artofhealth.kit.com

10. Cultivate a Positive Mindset

Foster mental resilience and a positive outlook on life.

I do daily gratitude journaling.

9. Focus on Functional Movements

Perform exercises that mimic real-life movements to improve overall fitness and mobility.

I need to do more of this.

My goal is to incorporate a mobility routine on days non lift days.

8. Follow a Fasting Routine

Implement intermittent fasting to support metabolic health and longevity.

I fast from 8pm to 11am and that works for me.

But I allow flexibility without guilt.

7. Spend Time Outdoors

Connect with nature for physical and mental well-being by going on walks outdoors or sitting outdoors during downtime.

6. Manage Stress

Reduce chronic stress to lower inflammation and support mental and physical health.

I incorporate 10 mins of mediation and 10 mins of journaling.

5. Get Adequate Sleep

Prioritize sleep for recovery, hormonal balance, and overall health.

My sleep strategy:

• Consistent bedtime
• Amber lights only in the bedroom
• Ensure the room stays several degrees cooler
• No screens in the bedroom to maintain hygiene

4. Lift Heavy Things

I focus on strength training 3 times a week to build muscle and maintain functional fitness.

This is what allows you to keep moving in old age.

3. High-Intensity Interval Training (HIIT)

Short bursts of intense exercise followed by rest periods to improve cardiovascular health and metabolic function.

I incorporating 5-10 mins of HIIT 3 times a week.

Sprints or jump training work best for me.

2. Regular Low-Level Aerobic Activity

I walk for a minimum of 30 mins a day, mimicking the daily activity of our ancestors.

1. A Primal Diet

I follow a diet similar to what our ancestors ate, focusing on whole, unprocessed foods.

I use the 80/20 rule. It allows me flexibility lets me still indulge and have fun on occasion.

My goal is to be this fit in my 70s

Mark Sisson is the world's fittest 71 year old

His approach is based on evolutionary biology and contemporary scientific research.

I am using these 10 strategies now to look like him in my 70s:

The U.S. ranks 49th in life expectancy—dead last among developed nations.

Our healthspan? 80th.

By 2050, it'll get worse:
66th in life expectancy, 108th in healthspan.

We spend more on healthcare than any other country.

It’s broken.
It’s failing us.
And it’s costing lives.

That’s amazing. How’s business?lol

Haha I’m sorry! I’ll try Harder next time

Your body craves movement

Don’t let the couch become your coffin

A study of 800,000 people shows th dangers of spending too much time sitting:

• 90% higher chance of dying from heart disease

• 147% higher risk of heart disease

• 50% greater risk of death overall

Choose yourself because you’re the only one that can

Not yet! But love the work!

Protein isn't just for muscle

It also fuels your mind

It supports your nervous system

It improves emotional health, regulates mood, and boosts brain performance.

This is your daily reminder to add 40 grams of protein with each meal.

got the image all trademarked and everything?? fancy!

lmaooo nice one

That's why you're aging in reverse!

Thank you Mark! figured I would give this a try!

The one thing that moves the needle in every area of your life:

Consistency

The best detox:

Eliminate toxic food from your plate and toxic people from your life