Focus on exercise as the most potent intervention for health and longevity, as data shows that higher VO2 max, greater muscle mass, and strength significantly reduce all-cause mortality more than addressing specific disease conditions.
Adopt general health recommendations focusing on adequate exercise, sufficient sleep, and appropriate protein consumption, understanding that ‘adequate’ will vary per individual.
Take advantage of being in midlife or younger to make consistent health changes, allowing decades for benefits to compound, as changes made later in life have less impact.
Aim for consistent effort (e.g., ‘seven out of 10 work every single day’) rather than sporadic high-intensity efforts followed by inaction, as consistency produces superior long-term results.
Gain a deep understanding of the ‘four horsemen’ – atherosclerosis, cancer, neurodegenerative disease, and metabolic diseases – to proactively delay their onset and extend healthy lifespan.
If your VO2 max is in the bottom 25th percentile, prioritize training specifically designed to increase both your aerobic efficiency (base fitness) and peak aerobic capacity.
If your VO2 max is high but muscle mass and strength are low (e.g., 20th percentile), focus disproportionately on strength training while maintaining aerobic fitness.
If sleep is the primary area of suffering in your health, make it the central focus of your efforts to improve overall well-being.
If you are overnourished and undermuscled, concentrate your efforts on strength training, increasing protein intake, and reducing overall calorie consumption to improve your health baseline.
For individuals new to exercise, aim for approximately three hours of exercise per week to achieve significant health benefits.
While exercise offers immense benefits, be mindful of potential injury risks, ensure proper mechanics, and use appropriate equipment to avoid problems, as seen in cases like foot injuries from excessive walking without proper shoes.
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