Integrate 200+ minutes of Zone 2 cardio per week into daily activities like walking rapidly, carrying groceries, or taking walking meetings. This makes it easier to meet the minimum threshold for cardiovascular and cerebrovascular health without scheduling dedicated exercise time.
Incorporate 8-12 weeks of low-repetition (3-5 reps) pure strength training into your yearly cycle for major compound movements. This protocol (3-5 exercises, 3-5 sets, 3-5 reps, 3-5 min rest) builds strength, improves cardiovascular output, reduces soreness, and offsets age-related strength decline.
Dedicate 3-5 minutes at the end of every workout to calming breathing, emphasizing extended exhales. This shifts your nervous system into recovery mode, promoting faster adaptation and more complete recovery from your training.
Perform a physiological sigh (two inhales through the nose, long extended exhale through the mouth) immediately after completing each set of resistance training or HIIT. This rapidly shifts your nervous system to a calmer state, enhancing recovery and focus for your subsequent sets.
Integrate brief (30 seconds to 3 minutes) ’exercise snacks’ throughout your day to enhance or maintain cardiovascular and muscular endurance. Examples include 100 jumping jacks, fast stair climbing, wall sits, planks, or maximum push-ups, which can be done without a warm-up.
Designate a physical ’line’ (e.g., gym entrance, start of a run) that, once crossed, signals full focus and commitment to your workout. This psychological boundary helps compartmentalize distractions, enhances training effectiveness, and allows you to enjoy the process more.
If using a smartphone during workouts, pre-designate specific content like a music playlist, podcast, or audiobook, and stick to it. Avoid texting or browsing to prevent distraction, maintain focus, and ensure efficient use of your training time.
Adjust your pre-workout eating strategy (fasted or fed) based on personal preference and gastric tolerance. Eating a small meal (protein/fat, or oatmeal/whey) if hungry before training, or training after lunch, allows for greater consistency in integrating workouts into a shifting schedule.
If supplementing with creatine monohydrate, adjust the daily dosage based on body weight for optimal effectiveness. Individuals weighing 185-250 lbs may benefit from 10-15 grams/day, while those 130-180 lbs may find 5 grams/day sufficient.
Supplement with 1-2 grams of EPA form of omega-3 fatty acids daily, typically from fish oil. This supports mood, neurotransmission, reduces inflammation, and contributes to cardiovascular health.
For an edge in high-intensity workouts, consider taking 100-200 mg of Rhodiola Rosea 10-20 minutes beforehand, 2-3 times per week. This supplement can modulate cortisol, reduce perceived exertion, enhance focus, and improve recovery.
Before heavy lifting, perform warm-up sets with progressively heavier weight but low repetitions (2-8 reps). This approach prevents premature fatigue and improves strength output during your main work sets.
When training smaller muscle groups like rear deltoids, neck, or calves for strength, use a slightly higher repetition range of 5-8 reps. This ensures adequate fatigue and proper form, which can be challenging with very low reps for these muscles.
Replace your typical high-intensity interval training with the ‘Sugar Cane’ protocol once every 2-4 weeks. This involves three rounds of intense, gamified cardio (max distance in 2 min, then same distance for time, then all-out for same time) to significantly elevate heart rate and improve VO2 max.
Drink Element electrolytes (sodium, magnesium, potassium in correct ratios, no sugar) dissolved in 16-32 ounces of water upon waking and during exercise. This ensures proper hydration and electrolyte balance, vital for optimal brain and body function.
Utilize the Waking Up meditation app for various meditation programs, mindfulness training, yoga nidra, and non-sleep deep rest (NSDR) protocols. This can restore cognitive and physical energy and help explore different states of mind.
Consume Athletic Greens (AG1) daily to cover foundational nutritional needs, including probiotics for gut health and a blend of adaptogens, vitamins, and minerals. This supports overall health and gut microbiota function.