⭑ This push-up test is a window into your mortality risk ✔ Harvard study
⭑ Eat less potentially live longer and better ✔ Calorie restriction works
⭑ Johns Hopkins study of 89,000 people found a way to reduce dementia risk ✔
⭑ How to master pushups - a guide for beginners ✔ 10 minutes

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you are well and active.

I'm stressed, well, coming back to normal now thankfully. My laptop suffered a catastrophic hardware failure on Wednesday morning. My backup "Time Machine" proved unrecoverable because, apparently, the laptop USB ports had been mildly corrupted for some time, and the data wasn't readable.

It took 23 hours, but I did manage to recover 90% of my work. I've decided that I am too old to go through this type of stress again, so I plan to invest in a little more secure backup.

In item #1, I'm promoting push-ups. They're probably the most well-known exercise, one of the most underrated, and the most over-cheated. Do them properly and they will really help your longevity - guaranteed.

Then, I'll point out three lesser-known benefits of systematically eating less for a long period - known as Calorie Restriction (CR). This is really worthwhile if you are a little overweight. It takes effort and resilience, but ultimately, you get the rewards and the pleasure.

And in item #3: two separate articles grabbed my attention, and I've joined the dots to emphasise how consistent activity can really have positive impact on mitigating your risk of dementia.

How to do push-ups if you are a beginner and also some tips for experts —see item #4.
​
Your podcast of this newsletter is here (7 min).

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01 Push-ups Are A Measure of Mortality Risk

A study from Harvard, published in the Journal of the American Medical Association (JAMA) Network Open, found that middle-aged men who can crank out 20 push-ups have a lower risk of early death.

Push-up capability reflects muscular endurance, cardiovascular health, and functional strength.

As we age, muscle mass declines, leading to weakness and reduced mobility. Push-ups help combat this by building lean muscle. They also lower the risks of chronic diseases like heart disease and improve our balance and posture, reducing fall risks.

Push-ups also promote blood flow to the brain because our heart pumps harder and pushes more blood up around our brain, and this clears out metabolic debris and improves our chances of delaying or avoiding dementia.

In a nutshell ⇒ push-ups can significantly counteract age-related muscle loss and improve your quality of life. In addition, your posture will improve, and with more muscle around your shoulders, you'll look better and younger.

What this means for you: Twenty is a good number to aim for, but start small unless you already have all the necessary strength in your core and shoulders and back.

After 25 years of regular push-ups, I've developed my own formula for using push-ups as a measure of fitness: the number is 100 - Body Age.

Get started by finding your current level of strength, and aim for my target number of push-ups. For example, if you are starting with wall push-ups, then build up to 100 minus your body age, and then level up to the more challenging version, e.g. push-ups off your knees:

• Wall Push-Ups: Stand an arm’s length from a wall and push your body back and forth.
• Knee Push-Ups: Knees on the ground, keep your body straight as you lower your chest. Level-up by lowering slowly, say 4 seconds.
• Set Small Goals: Begin with 5 to 10 reps and gradually increase to 100 minus your body weight.

Stay Consistent: Aim for 2–3 sessions per week.

Now here's the BIG DEAL. One rep of a pushup is counted when your chest touches the ground. Imagine someone placing their flat hand under your chest or a piece of paper. You gently touch it with your chest. If you miss, reset your count to 1.
​
If you can’t touch your chest softly each time you are not ready for the level you are trying, drop back a level.

It's easy to do 100 "Youtube" push-ups, those I call "chicken twitches" of the shoulder, but you are better off carrying a shopping basket than wasting your time on phony exercise. Make your exercise count, think of your Return On Exercise (ROE) and spend your time effectively. After all, we don't live to exercise, right?

I did 70 push-ups on my 70th birthday with Gareth, a gym supervisor, holding his hand flat under my chest. I told him to start the count again if I did not brush his hand with my chest each time. He gave me an elephant stamp for my effort !​​​​​​​​​​​​​​​​​

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02 Calorie Restriction Improves Heart Health and More

Calorie Restriction (CR) - eating less than your current baseline over a long period of time - has demonstrated significant benefits for metabolic health through multiple mechanisms, supported by systematic reviews and clinical trials:

• Fat Reduction: helps reduce harmful visceral fat while keeping lean muscle intact.
• Improved Blood Sugar Control: lowers liver fat and enhances insulin signalling, which can help regulate blood sugar levels.
• Better Lipid Profiles: can decrease LDL cholesterol and triglycerides, promoting heart health.
• Reduced Inflammation: lowers oxidative stress and inflammatory markers, potentially improving overall health and insulin sensitivity.

⇒ This is different to intermittent fasting: caloric restriction involves consistently reducing daily caloric intake, whereas intermittent fasting focuses on alternating between periods of eating and fasting without necessarily reducing overall caloric intake. Both have solid track records of benefits as we age.

What this means for you: I want to hone in on three benefits of CR that I feel are not widely appreciated, and these are all right on the mark for achieving a better healthspan:

1. Cognitive Function Improvement: Research indicates that CR enhances cognitive performance and reduces the risk of neurodegenerative diseases. It has been associated with improved memory and learning abilities, which are essential for us as we age.
2. Hormonal Balance: CR positively affects our hormone levels, including those involved in stress response and metabolism. Balanced hormones can improve our mood and energy levels, which helps our healthspan.
3. Improved Immune Function: CR can potentially enhance our immune response. A stronger immune system is vital for us as we age and become more susceptible to infections and diseases.

⇒ Getting started is not necessarily easy in practice, but in theory, it is "simply" a matter of reducing your daily calorie intake by 15-25% while focusing on nutrient-rich foods to maintain your vitamin and mineral levels. In other words, eat real food less often.

Read this extensive advice on Calorie Restriction from the NIH National Institute on Aging.​​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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03 Lessons from the Tsimané re Dementia

I ran across two articles that I thought were worth connecting.

The Tsimané people of the Bolivian Amazon are known for their remarkable heart health and low rates of dementia (New York Times). Their pre-industrial lifestyle, characterised by regular physical activity and a diet rich in whole foods, plays a significant role in these health outcomes.

Only 1% of Tsimané elders experience dementia, a stark contrast to the 11% of Americans aged 65 and older who suffer from this condition.

However, a recent study by the Johns Hopkins Bloomberg School of Public Health found that even minimal amounts of moderate-to-vigorous physical activity can significantly reduce the risk of dementia by up to 41%.The research analysed data from over 89,000 participants.

What this means for you: Find opportunities for movement throughout your day, whether it’s taking the stairs or engaging in light yard work, or better still brisk walking around the block or up a few slopes or stairs.

⇒ It's a small effort for a potentially big reward later in life.

Related: Too Much Omega-6 Can Harm Us, Unless We Eat More Omega-3​​​​​​​​​​​

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04 Push-ups Even If You Have Not Done Them Before

Our exercise of the week is ... push-ups, from beginners to advanced techniques.

Push-ups not only improve upper body strength but also our stability, which are crucial for maintaining independence and performing daily activities with ease. Additionally, they support your joint health, bone density, and the entire chain of muscles from your abdomen down to your toes.

The video below discusses how to perform push-ups for beginners and even if you struggle with wrist or shoulder pain. It's especially good if you want to do push-ups but have struggled in the past.

What this means for you: The video is 11 minutes long but the essential advice for beginners is in the first 5 minutes. I recommend it:
​
Watch Best Push-Ups For Beginners Or Over 60 (11 minutes).

It outlines a three-step progression starting from wall push-ups to countertop push-ups and finally to standard push-ups on the floor. Key aspects include maintaining proper posture, controlled movements, and breathing techniques.

The presenters also offer modifications for wrist pain using push-up handles or dumbbells, and suggest using a soft ball to assist with the movement.

⇒ The goal is to achieve 10 quality push-ups with good form and no pain.​​​​​​​​​​​​

Thanks for reading!

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>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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