Weak handshake, early grave

Is it true that there is a correlation between grip strength and longevity? Could the quality of a handshake really tell more about how long one will live? Actually, an April 2007 study in the American Journal of Medicine examined this very idea. Among men and women ages 45 to 75, there was in fact a correlation between a weaker grip strength and a higher likelihood of passing away.

Perhaps grip strength is a proxy for overall body strength. After age 35, the body reduces its muscle mass through natural processes. It can become difficult to open jars or hold onto things when they’re heavy. This is why it’s so important to continue building your strength, including grip strength, as you age.

One technique is to use strength gripping tools designed specifically to help your grip strength.  This is especially great to consider if you sit at a desk all day or if you don’t have access to a gym. If you use the bars at the gym, you can opt to wrap a towel around the bar to make it bigger, thus requiring a larger grip and building better grip strength. You can also purchase actual grips that can be placed around the bar, instead of using a towel.

Other exercises or techniques can be incorporated such as basic compound carries, dead lifts, hanging from a bar, and a farmer’s carry. These will not only improve grip strength, but work to increase your overall body strength as well.

A handshake can be very telling, as it is a window into one’s level of grip strength. Grip strength may even become a limiting factor in the ability to get stronger, if the grip gives out before the larger muscles. Improving grip strength will not only help you build overall strength, but it may even help you live longer.

Uncommon exercises

Understanding macros

Understanding macros is an important component to determining how you should be fueling your body. There are three core macros: protein, carbohydrates, and fat.

One gram of protein has four calories. Think of protein as the building blocks for muscles. If you don’t eat enough protein, your body will take muscle it believes you don’t need and apply it to other areas. Consuming excess protein is also not a good approach, as the excess can be stored as fat.

One gram of carboyhydrate also has four calories. For each gram consumed, the body will try to use those carbohydrates for energy. Simple carbs will be turned into blood sugar and used to fuel movement. However, if the body gets too much, it has no option but to store the excess as fat.

One gram of fat has nine calories. Fat is the first macro that your body will use for energy. This process forms ketones, which are also used for energy. So one gram of fat provides a great deal of energy, more so than that of the carbohydrates or protein.

A high fat, low carbohydrate perspective is popular because fat cannot be stored as fat, while excess protein and carbohydrates can become fat. While your body needs certain levels of protein and fat, your body can function in a healthy manner without any carbohydrates. If you choose to eat carbohydrates, select fiber or nutrient dense foods like broccoli, kale, and asparagus.

In the end, there is no one size fits all solution for everyone. Each body is unique and its needs can even change daily. By understanding macros, you can focus on getting the proper nutrition that will allow your body to thrive, not just survive.

Should I take protein supplements post-workout?

We are 100! Best of the past.

To celebrate episode 100, we’re looking back on the top downloaded podcasts that included subject matter experts.

In episode 48, Julie Suzette dives deeper into mindfulness. She explained that you can condition the body to enable meditation and mindfulness. This could involve relearning how to breathe, which can be difficult, though you will learn to breathe in more deeply which can reduce stress. Yoga is also a great option for becoming more mindful, as there are many different styles of yoga to try, including hot yoga or restorative-style yoga.

We spoke with Jimmy Moore in episode 23, who discussed ketosis. Jimmy explained that ketosis is when you allow your body to become a fat burning machine rather than sugar burning machine. To shift to fat burning, you should get rid of sources of sugar, so the body can run efficiently on fat and a byproduct of fat called ketones. Obviously losing weight is a benefit of ketosis, but it also decreases your hunger. Your mood can stabilize, allowing clear thinking. Energy levels can also improve in ketosis.

In episode 74, Dr. Vincent Pedre discussed the microbiomes of our gut, which includes trillions of bacteria. Depending on the type of food you eat, you have the potential to grow bad bacteria in your gut. Because of this, the biggest source of healing starts in the kitchen. What we eat actually controls how genes are expressed. Our health is in crisis because the root of many diseases is inflammation from our gut.

In episodes 53 and 58, Dr. Michael Greger explained the positive effects of a plant-based diet, especially in regards to preventing and even reversing heart disease and Type 2 diabetes.

In episode 77, Dr. Jason Fung discussed the problem with obesity. He explained that long-term diets are the issue to solve. It’s not simply what we eat, but when we eat that makes a difference. It is helpful to make one’s diet intermittent and break the cycle of insulin resistance, which can lead to obesity.

To check out more of the 40+ Fitness Podcast, visit the Archive.

https://40plusfitnesspodcast.com/150

Elimination diets

What exactly are elimination diets? Believe it or not, they can actually be used to rebuild your health. Elimination diets involve removing all of the foods that could be causing you problems. In fact, you may have a sensitivity or allergy to some foods, but you may not even realize it. Once the food is removed from your diet, you are able to clearly see which foods may be causing you issues. This will allow you to craft a healthier gut and diet moving forward.

An elimination diet usually takes about four weeks. During that time, you will eat only fruits, vegetables, and meat—basically real, whole foods. You can try different tastes and textures to give you some variety. Write down how you’re feeling. Keep track of your results and reactions. Though it will be difficult, your gut will reset. Once this has occurred, you can begin reintroducing certain foods back into your diet in a responsible way.

When you’re ready to reintroduce eliminated foods, start with items you feel would be least likely to cause an issue. Consume a very small sample the first day. If you don’t have any issues, continue to consume that food for the remainder of the week. Each week, add a new food back in, but only one type of food per week. Do not add processed food or sugar back into your diet.

Why would you want to do an elimination diet? The main reason is a desire to be healthy. After going through an elimination diet, you will feel lighter and cleaner. You’ll be in tune with your body, as you’ll be actively paying attention to how it’s acting and responding to certain foods. You’ll have a full understanding of how all different types of foods affect you.

Doing an elimination diet is a great way to get healthy and build a strong microbiome. By learning what you can and shouldn’t eat, you’ll have a good nutritional blueprint for the future.

Get a happy gut | Dr. Vincent Pedre

Goal setting

We all have goals. In fact, goal setting is an important process. If you have a strong commitment, then your goal is the map to your success. When we have goals, and are then able to meet those goals, we experience a great sense of accomplishment. This often pushes us forward to wanting to meet an even greater goal. But how do we set goals to maximize our opportunity for success?

First, you need to look at your life in a more strategic way. Think about what you really want out of life. If your goals are not congruent with what you want, then achieving that goal won’t have much meaning for you. And what would be the point of that? If your goal doesn’t fit your life, you’re not going to be passionate about it and are less likely to follow through.

A strong goal is a SMART one. Goals should be:

Specific – The goal should have a direct link to something you want to accomplish. It’s clear cut and finite.

Measurable – The goals should have a metric or milestone so that it’s clear when you have reached the goal.

Achievable or Attainable – The goal needs to be something that is within your capacity, though it should certainly be something that stretches you.

Relevant – The goal has to matter or make a difference to you. This will cause you to be motivated to stick with it.

Time-bound – The goal should include a specific amount of time within which you’re aiming to achieve it.

Do your goals have all five SMART elements? If not, what’s missing? If you need help fine tuning your goals, visit www.older.fitness/goal to sign in and receive a free worksheet to assist you in your goal setting.

Diane – a new way to look at goal setting

How to shop for good food

We know we need to eat good food, but how do we shop for good food? First, we must examine what exactly is good food, as there are many different definitions. Perhaps the most important criteria is the food’s nutrient density. This refers to how much minerals and vitamins are in that food. Find foods that have good nutrient density, or a good ratio of micronutrients relative to the amount of calories.

You should also consume a good mix of food. This includes different types of food having a varied mix of nutrients. This will include foods of different colors, shapes, and tastes. Be knowledgeable about the source of your food. Often times, the further the food has to travel to get to you, the more artificial protection it may need. It also may not be grown to maturity. The soil in which the food is grown is also important. A healthy soil with little to no fertilizer content will positively impact the nutrient density of its food. Similarly, animals that are cared for in a positive manner will yield a high quality of meat, milk, and eggs.

The appearance, smell, texture, and taste of the food are all important markers. You want to be sure the food is free of chemicals or any toxins. Read the labels and look at the ingredients. This will help you make an informed decision about which products to consume.

Now that we know what good food is, how do we shop for good food? Remember that very little food in a box is actual food. Recognize real food as something that was picked. Look for organic food, or having no hormones, fertilizers, or insecticides. Look for local sourcing. Farmer’s markets and farms are wonderful places to find locally grown food. Have a conversation with the farmer and find out how they’re managing their crops.   You can even try growing your own food. By having the knowledge of what foods to consume, you can take appropriate action in finding those foods, thereby setting yourself up for success with healthy eating.

The hidden toxins lurking in your food | Mike Adams

Should you do 30 day challenges?

Should you do 30-day challenges? If you have an interest, there are quite a few to choose from. Just hop on the internet briefly to see the wide range of options. Challenges for crunches, sit-ups, pushups, and lunges—the list goes on and on.

These challenges may sound intriguing. There’s no doubt that they have the potential to be beneficial. After all, anything that gets you moving, working, and focused on getting something done can do wonders for your health and mindset. There’s also an interesting accountability aspect to these challenges. You’ve committed to 30 days and theoretically, you’d like to complete this manageable goal. It’s especially beneficial if you can participate with a friend. This gives you a partner to hold you accountable. Your motivation to complete the challenge, coupled with consistent, daily activity, has the potential to build a positive habit.

However, you must be clear on your health and fitness goals to determine whether one of these challenges really makes sense. If you’re interested in improving your kayaking, participating in a push-up challenge may not correlate directly with your goals and may not be worth your time and effort. You must also consider your plans for the conclusion of the 30-day challenge. Are you looking to make it an ongoing habit? If not, then it may not be worth pursuing. What happens if you miss a day? Some people may just quit the challenge entirely. If you tend to give up easily after a slip, again, the challenge may not be worth your while.

So, should you do 30-day challenges? If you’re committed to health and fitness and have a challenge in mind that is aligned with your goals, then a 30-day challenge might be a good fit. It may help you build positive fitness habits and can put you in a better health position over time. However, if the challenge is not aligned with your goals, you may want to pass.

Self-made wellionaire | Jill Ginsberg