“An ounce of prevention is worth a pound of cure.”
I had a client come to see me for Chiropractic Care recently. She is in her mid 70’s and is struggling with mobility issues, to the point that she is looking at going into an Aged Care facility so she can have help with showering etc. Her devoted husband is much more spritely, so I can only imagine the heartbreak he is feeling that he can no longer look after her, and that they will potentially have to live apart. The point to this story - this scenario for her was almost completely preventable. She is osteoporotic, her muscle mass is almost non-existent, and her balance is terrible. Not to mention the constant pain she is in due to her immobility. Now, anyone that knows me is aware that I am always training for some event - an ultra-marathon, an ocean swim, a multi-day hike. BUT what I am really training for is good health in the last couple of decades of my life. The competitive events along the way are just a means to an end.
Peter Attia in his book Outlive introduced me to the idea of a Centenarian Decathlon. It is a to-do list of things you still want to be able to do in the last decade(s) of your life. Once you have this to-do list you can work backwards to figure out what you need to be doing NOW to give yourself the best chance of success when you’re older. Everybody’s list can be different, but it needs to be specific, measurable, and relatable to an activity you want to be able to do. Peter Attia’s suggestions include:
Get up off the floor using your own power (maximum of one arm for support).
Climb 4 flights of stairs in 3 minutes.
Carry your own large luggage bag / walk with heavy dumbbells in each hand for 1 minute.
Balance on one leg for 30 seconds.
Want to build a plan around your own personal Centenarian Decathlon? Hit me up at [email protected] with your goals, and I'll help you with some actionable steps you can take NOW. FREE to all subscribers.
MID-WEEK NOURISH BOWL
I keep all the ingredients for a Nourish Bowl handy so it’s super easy. Feel free to make your own falafels and hummus (I try to but don’t always).
1 head cauliflower, broken into florets
2 cans chick peas, rinsed and drained
1 red onion, cut into chunks
Spices (onion powder, cumin, paprika, garlic powder)
Olive oil (extra virgin)
1 cup quinoa
1 cup of edamame beans
1 ripe avocado
Cook the quinoa (boil 2 cups water, then add quinoa, simmer until the water has gone and the quinoa is fluffy).
Mix the spices and EVOO in a bowl. Put the cauliflower and onion in and coat with the spice mix, then lay out on a tray. Repeat with the chick peas. Bake both at 180degrees for about 20-25 minutes.
Warm up the falafels, shell the edamame, cut up the avocado, and let everyone build their own bowl.
Other ingredient options: Char-grilled salmon, pomegranate seeds, sesame seeds, tabouli. Or anything really!
READING RECOMMENDATION
OUTLIVE - The Science and Art of Longevity by Peter Attia
Peter is a longevity expert. In this book he outlines strategies within the 4 pillars of Lifestyle Medicine (exercise, diet, emotional health, and sleep) to help you create your own framework for your health span.
WHAT I’M LISTENING TO
