⭑ The muscle "spark plug" which keeps you strong ✔ Reliable research⭑ Why Vitamin D3 and Whey powder make bigger muscles ✔ Plenty of evidence⭑ Cheap supplement found to keep muscles metabolically fit ✔ It works⭑ An everyday overlooked exercise to reduce knee pain ✔ At home All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. Leucine and Vitamin D are on the radar today, only because I found this on our kitchen bench one morning this week. Taurine - what is this? My...
10 days ago • 5 min read
⭑ A little more meat has more benefits as we age ✔ New research⭑ Your new daily protein goal, and why ✔ The floor, minimum and ceiling amounts⭑ Muscle mass in healthy adults aging faster than age ✔ Turn this around⭑ Measure benefits of eating more protein with this exercise ✔ Keep track All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. This week's newsletter picks up on the benefits of eating more protein, prompted by a study which found that eating a little...
17 days ago • 5 min read
⭑ Less than 6.55 hours of sleep? ✔ Your lower back may be at risk⭑ Starting consistent exercise at 45 to 55 holds back aging ✔ New research⭑ Our brain aging slows with sustained long-term exercise ✔ More new research⭑ This squat may change your life ✔ You can do it for life All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. Do you feel yourself straining a little more when getting up from the lounge? It happens. Try the exercise in item #4 and you'll notice a...
24 days ago • 5 min read
⭑ Clicking tendons? ✔ Why, what it means and what to do about it.⭑ Walking doesn't improve tendon health - do this instead ✔ Exercise review⭑ Our joints have brains - they need constant stimulation ✔ Here's why⭑ Four fabulous tendon-strengthening exercises ✔ At home or gym All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. Strong tendons matter! In a blog post from 2020 I wrote "Keep Your Tendons Healthy And Your Balance Will Look After Itself", which I'll...
about 1 month ago • 5 min read
⭑ Correlation, association, causation... which is the fairest of them all?⭑ Do extraverts really live longer than intraverts ✔ Good news⭑ Consistency beats fads every time ✔ It's no secret⭑ Crawling your way to longevity ✔ 2 minutes at a time All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. Thursday's MIND lead article in the New York Times captured my attention "The One Quality Most ‘Super-Agers’ Share". It reported on 25 years research of a group of people -...
about 1 month ago • 5 min read
⭑ Even decaf coffee improves your brain health ✔ To a point⭑ Winning food synergies with bananas ✔ My favourites⭑ Why max muscle counts less than active muscle for longevity ✔⭑ Rare squat builds your strength and flexibility ✔ At the same time All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. In a complex world I find that exercise helps steady my thinking - as long as I focus on the exercise and not the Youtube that might be playing. I start my day at the local...
about 1 month ago • 5 min read
⭑ Tripped getting out of the car? ✔ Here's the most likely cause and cure⭑ Hip flexor tightness linked to fat gains ✔ You can avoid this⭑ Good circulation requires hip flexor mobility ✔ Important for your healthspan⭑ Boost your posture and breathing ✔ A simple everyday exercise All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. In an email this week from kettlebell king Pavel Tsatsouline he promoted the hip flexor stretch as a lost powerhouse exercise which he...
about 2 months ago • 5 min read
⭑ Why I add pepper to my protein shakes ✔ You should too⭑ Boost iron absorption 5X by this food pairing ✔ You have the ingredients⭑ 3X the power of onion to repair our cells with this food pairing ✔ ⭑ This olive oil has anti-inflammatory action of ibuprofen ✔ No side effects All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. I'm hitting a single topic today - food synergies. What do I mean? By food synergies I mean the hidden power of 1 + 1 = 3, or sometimes 1 +...
about 2 months ago • 4 min read
⭑ Your brain needs not just enough sleep but better sleep to recover ✔ Research⭑ Creatine found to improve brain energy ✔ A safe well-researched supplement ⭑ Duke Uni found brain aging spotted early can be reversed ✔ Lifestyle factors⭑ Decrease your mortality risk with this really simple standing exercise ✔ All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. Today's newsletter has a "brain" focus, mainly because as I dug deeper into my initial topic it led to the...
2 months ago • 5 min read