"I empower mid-life men and women to make the choice to live as actively and as independently as they can, for as long as they can", Walter Adamson Get access to my weekly research that I don’t share elsewhere. “My wife and I both read your articles each week, and I have to say there is so much confusing data out there, but yours is a great source, well researched, scientific and always relevant.” — Steve Ridgway, subscriber.
4MV #263 Too much water and too few eggs ✔ Food myths can damage your health
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⭑ One sport supplement which is also beneficial as we age ✔ And safe All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello,As the sun starts rising before 6 am I'm looking forward to running again in the morning for the Summer. Since I run mainly on a clifftop winding trail, it is too risky to run before there is enough light - there are rocks and roots and too many things to twist my ankle on. I love the morning runs because every time is different, even though it's the same track; the sky, wind, sounds and sea are unique each time. Pickled vegetables are ancient, and although often done for necessity in times past, they also have some timeless metabolic benefits — see item #3. Food myths can throw you off track. WebMD reviewed a bunch, and 2 of them stood out to me as ones to highlight, to highlight the reality — see Item #2. We mostly don’t need sport supplements. A very recent research paper reviewed five for their sports benefits. One has particular benefits for us all as we age — see Item #1 below. // 01 The 1 of 5 Sports Supplements That You Really Need In an article just published, "The Top 5 Can’t-Miss Sport Supplements", the authors recommend 5 exercise supplements, each considered safe for long-term use. Four out of the five mainly benefit those who exercise more intensely. However, creatine, one of the 5, is also beneficial simply because it benefits us as we age. The others reviewed were beta-alanine, nitrates, caffeine, and protein. Unlike other supplements like beta-alanine (best for short, high-intensity performance) or nitrates (focused on aerobic endurance), creatine specifically enhances muscle preservation by increasing ATP (energy) production, which is crucial for maintaining your strength and mobility. ⇒ Creatine also shows potential cognitive benefits, adding another layer of relevance for aging. What this means for you: The review underscores that creatine has been shown to increase muscle mass, strength, and endurance across various studies. Additionally, creatine has been shown to aid in muscle recovery. ⇒ The typical dosage of 3–5 grams per day is considered safe for long-term use, making it an effective and well-researched supplement for enhancing training outcomes. And it is relatively inexpensive. After running, I mix creatine and glutamine and use it in a recovery drink. Related: Why Using An Electric Toothbrush is Important For Longevity // 02 Can You Drink Too Much Water and Eat Too Few Eggs? I noticed this in WebMD "10 Health Myths Debunked". Hydration: Myth - You must drink eight glasses of water daily.
Egg Consumption: Myth - Eating eggs increases the risk of heart disease due to their cholesterol content.
⇒ Moderation makes more sense to me than being fixated on extremes. What this means for you: Here's what I would call the common sense approach to these two myths: Stay Hydrated: Drink water when thirsty and incorporate water-rich foods like soup, fruits, and vegetables into your diet. Pay attention to your body's signals; if your urine is dark yellow or you're very active, you may need to increase your water intake. Egg Consumption: Eating eggs in moderation (one or two a day) is generally safe for heart health. Eggs provide important nutrients, such as omega-3s, which may help lower the risk of heart disease. On the other hand, I have changed from eating raw eggs (in a protein shake) to cooking them. Cooking the egg helps break down proteins and fats, making them easier to digest and absorb. ⇒ The reason I changed is because I discovered only recently that Cooking eggs improves the bioavailability of proteins. The protein avidin binds to biotin (vitamin B7) in raw eggs, preventing its absorption. Cooking the egg denatures avidin, allowing for better absorption of protein and biotin, which is essential for maintaining skin, hair, and metabolic health. Related: How Bananas Benefit Your Bones - And Brain @Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life // 03 Pickled Beetroot for Inflammation and Metabolic Health At 76, I'm always looking for ways to boost my health naturally, and I recently decided to start eating pickled beetroot regularly. Aside from being (kind of) delicious, these beets are packed with benefits—especially for managing inflammation Beetroot itself is rich in antioxidants and nitrates, which can improve blood flow and reduce inflammation, helping with joint stiffness. On top of that, the vinegar in the pickling process helps regulate blood sugar and improves digestion—key factors for maintaining energy and well-being as we age. ⇒ In addition, the nitrates in beets improve blood flow, including to the brain, which can enhance cognition and help protect against neurodegenerative conditions like dementia. What this means for you: Adding pickled beets to your diet can be an easy and tasty way to support your body’s natural defences and improve metabolic health, particularly with respect to your cerebral health. PS The nitrates in beetroot are why beetroot juice is promoted as a pre-gym sports drink. It will make no difference for 99% of people as it is only in extremes that the difference is noticeable. Related: The Anti-Inflammatory Benefits of Exercise - Easier Than You Think // 04 The Best Exercise to Ease a Sore Lower Back - Over Time Our exercise of the week is the isometric glute bridge hold. By strengthening your glutes, hamstrings and core, this exercise enhances your spinal alignment and stability (especially lower back stability), counteracting the effects of prolonged sitting. Improved balance and joint support also lower the likelihood of falls and injuries. In addition, it fosters functional fitness, meaning you'll more easily perform everyday tasks. ⇒ Isometric exercises are particularly beneficial due to their low-impact nature and ability to improve strength without excessive strain on our joints. What this means for you: Maintain the bridge position while squeezing your glutes for stability. Breathe steadily and hold the position for 20-60 seconds, depending on your strength level:
Rest briefly before repeating.
THIS video is excellent and educational: do the glute bridge correctly. ⇒ Level up: Single-Leg Glute Bridge - extend one leg straight out while holding the bridge position with the other leg. Related: Does Running Burn More Calories Than Walking? Yes, unless ... Thanks for reading! P.S. If you are not yet subscribed to my free exercise app, try now ↓↓↓ Free forever. Opt-out any time. Opt-in by CLICKING HERE PLEASE SEND ME THE EXERCISES. NOTE: YOU ONLY NEED TO SUBSCRIBE ONE TIME. >> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@bodyagebuster.com '4 Most Valuable' is a weekly newsletter from Walter Adamson. If you like it, please forward to a like-minded soul. Someone forward this to you? You can subscribe from this page. Each of these weekly emails has 4MV in the subject line to help you filter them and search for previous ones. |
Four Most Valuable [4MV] Weekly Tips For Living Longer Better | Newsletter
"I empower mid-life men and women to make the choice to live as actively and as independently as they can, for as long as they can", Walter Adamson Get access to my weekly research that I don’t share elsewhere. “My wife and I both read your articles each week, and I have to say there is so much confusing data out there, but yours is a great source, well researched, scientific and always relevant.” — Steve Ridgway, subscriber.
⭑ Ibuprofen damages out gut lining ✔ There are few alternatives⭑ Paw paw - the gut health underdog that I eat daily ✔ ⭑ We should all stretch more ✔ But let's be realistic⭑ A practical weekly stretching routine 3X and 9 minutes each ✔ All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you're well and keeping active. Yesterday I had my latest Covid shot, the Pfizer JN.1 which targets Omicron, as Covid cases have been rising in Australia. I feel a little dopey but otherwise fine. An...
⭑ Doing to much too soon will derail your exercise program ✔ Take a step back⭑ Skipping warm-up and cool-down stresses your joints ✔ Allow time⭑ Plateaus are natural, longer when you're older ✔ Learn to love them⭑ Good posture and controlled movements get you the best return on exercise ✔ All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you're well and staying active. The newsletter is a different format today, just one item, with 10 hints to avoid mistakes that can reduce your gains...
⭑ Maintaining muscle health is one key to healthspan ✔ Three tips⭑ Inflammaging - what is it and how to tame it ✔ Gets worse as we age⭑ You can track your body's capacity to resolve stress ✔ I find it interesting⭑ Healthier back shoulders and biceps with the dumbbell row ✔ All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you're well and keeping active. Summer's here down under. We’ve had some weird nights with the highest temperature for the day at 5 am! Perhaps that's why my...