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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.

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4MV #241 Get more bang from protein supplement by adding these ✔ better results quicker recovery

⭑ Go beyond the protein supplement ✔ here's how to leverage the results⭑ Some foods fire up your mitochondria ✔ study shows what to eat⭑ Exercise improves brain health ✔ new study identifies how ⭑ The safest split squat ✔ to build up your strength and knee stability All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, Complex. The 60s came up at the coffee shop this week, an era when, despite the threat, as Dr Strangelove said, we learned to stop worrying and love the Bomb. Beirut truly was the...

5 days ago • 6 min read

⭑ Get stronger without risking your joints ✔ here's the five steps⭑ Spotting a super-ager is kind of obvious ✔ how to be one isn't so obvious⭑ The worst ultra-processed foods ✔ these ones limit your lifespan ⭑ Range of motion exercises ✔ your joints' best friends All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, AI and a busy week. Generative Artificial Intelligence (gen AI) e.g. ChatGPT, is rapidly creating a wave of new business and personal opportunities, as well as firing a warning shot...

12 days ago • 6 min read

⭑ I thought high heart rate variability was bad ✔ I was wrong⭑ Anger is truly bad for your health ✔ recent research nails the risks⭑ Industrially processed food increases diabetes risk ✔ 7-year study⭑ Your shoulders are worth gold to you ✔ 5 simple daily exercises All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, Digital health. Tomorrow, I am running in the State 3 km Masters track championships with 80 runners aged 35 to 89. Each of us is assigned a handicap time, then we run off in mixed...

19 days ago • 7 min read

⭑ Interval training doesn’t need to be exhausting ✔ try MIIT⭑ High Intensity or Moderate? ✔ a guide to help you choose⭑ MIIT is great, but it doesn’t substitute for HIIT ✔ here's why⭑ Good knees are critical for your healthspan ✔ 3 exercises for knee health All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, Knees. Like many of you, I've started paying more attention to my knees. Now that I'm in the athletics club every week and running in organised competitions, knee health has become a top...

26 days ago • 7 min read

⭑ Anthocyanins - antioxidants, antimicrobial ✔ do this to boost their effectiveness⭑ Give your neurological health a boost by walking backward ✔ make it a habit⭑ Our perception of time speeds up as we age ✔ you can slow it down⭑ Is this the best daily exercise for mobility ✔ it could be, try it All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, Doing. By chance, the four items in today's newsletter are all things that I do and from which I benefit. It's not entirely chance as these ideas are...

about 1 month ago • 6 min read

⭑ Push-ups which build your hip flexor strength ✔ these are worth doing⭑ These everyday foods improve your brain health ✔ make them a habit⭑ Unexpectedly, exercising in the evening has best metabolic benefits ✔⭑ Three push-up variations ✔ these build your lower body as well All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, Strength. Is it just me, or are more articles these days recommending the value of strength training as we get older? That's a good thing as there is no escaping the fact...

about 1 month ago • 7 min read

⭑ Light, timing, action ✔ The formula for unlocking your best sleep cycle⭑ Dementia's early warning ✔ a beacon for preparation or a shadow of dread?⭑ The power of an abundance mindset ✔ when black and white no longer serves⭑ The revolution in feet exercises ✔ these built the small but critical muscles All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, Good sleep. Lack of sleep slowly destroys your mind and body. It's been used as torture for thousands of years and is still used today because it...

about 2 months ago • 7 min read

⭑ You can lower your risk of dementia ✔ focus on these 3 things first⭑ Boost your lifespan to match your healthspan ✔ medicine can’t help yet⭑ Insufficient daily water found to reduce your concentration ✔ new research⭑ Short, simple exercises done daily make a big difference ✔ try this one All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, AI images and such. By the way, have you had a chance to explore AI? You can use it at Microsoft Bing for free, (although you may need a Microsoft account)....

about 2 months ago • 7 min read

⭑ Are you ready to develop strong bones? ✔ resistance training does it⭑ Resistance training has a hidden longevity factor ✔ research underplays it⭑ The kinetics of handwriting keeps your brain younger ✔ Norwegian research⭑ Try these every day 6 at-home strength exercises ✔ your bones will thank you All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, On being social. I've turned over a new leaf lately. Until now, I've eschewed groups and preferred to exercise alone, whether at the gym or running....

2 months ago • 7 min read

⭑ Building a caring company culture is nearly impossible ✔ this CEO did it⭑ Could herbs and spices help prevent obesity in Indians? ✔ it is likely⭑ My favourite herbal-flavoured dessert combination ✔ ⭑ This Indian massage is said to improve eyesight ✔ I'm willing to believe it All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, Back home now. Entwined with my business reasons for being in India, I was hosted to tour local sites of interest around Jaipur, Bangalore and Mysore. The sites were...

2 months ago • 6 min read
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