Move More and Sit Less with Dr. Stefan Zavalin

What an honor to interview Dr. Stefan. In addition to his smashing TedX Talk, he is super funny.

During our conversation I was surprised by these facts:

  1. When you sit longer than 30 minutes your ability to metabolize fat decreases by up to 90%.

  2. Stand when you work. Blood flow to your brain increases and you’ll be 46% more effective.

  3. This was the big shocker: sitting for 30 minutes primes the body to lose muscle. While you don’t actually lose muscle after 30 minutes of sitting, you do tell the body “Hey, you may not need all of these muscles.”

In a conversation after the camera went off, Stefan shared with me that movement actually primes your body the other way. Standing and walking to the copier may not build muscle, but it tells your body “Hey, hold on to this muscle. I’m using it.”

That’s why, even if your primary goal is fitness, taking movement breaks throughout the day will help you get to your goal sooner.

Listen in for all the great ideas!

Top Ten Tips for Aging Healthy

I don’t like the term “anti-aging” because it somehow implies aging is a bad thing. It is not only not a bad thing, it is an inevitable thing you’ve done a few seconds of since opening this post and reading it.

Your goal is not to prevent aging but to age well. I’ll go a step further. Your goal is to get to your 90+ year old self, look back with bright eyes in a strong body and say “Yes! That was the way to live.”

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So, how do you create that strong life lived?

Here are the top ten tips from my two favorite age-well books:

  1. Keep your arteries healthy. Not very glamorous sounding, I know. But this guards against heart attack, stroke, memory loss, vascular disease, and even some wrinkles. Markers to watch? Blood pressure and C-reactive protein (for inflammation). Actions to take? Exercise, eat several vegetable servings a day, and get your annual check up.

  2. Pump up your immune system. Actions to take? Enjoy tomato sauces regularly, get your vitamin D, and see your dentist to prevent periodontal disease which increases inflammation in your body.

  3. Avoid smoking. Actions to take? Simple. Either don’t start or get whatever help you need to stop.

  4. Manage your stress. I literally mean your stress. What stresses your friends or spouse or neighbor may not stress you. And how you manage it may be different than their method, too. Actions to take? List what the major stressors are in your life and find ways to eliminate, work around, or re-frame them. Also, this month try at least one new way plus a “tried-and-true” to relieve your stress. (Hmmm…makes me want to break out my favorite old comedy, “Oscar”.)

  5. Increase your circle of friends and deepen the relationships you have. Your social network is shown in numerous studies to not only increase life satisfaction, but lengthen your life as well.

  6. Get it out. If you have experienced secret traumas in your life and you have not processed them yet, please seek counsel. The silence is killing you.

  7. Manage your money. In both books this is directly or indirectly covered as a means to lower your stress and provide for your needs throughout your life.

  8. Discover your purpose. Even if you haven’t found your “big calling” in life, focus on finding meaning in the everyday things you do and enjoy.

  9. Find faith. In one study “the risk of dying over nearly three decades was 36 percent lower for frequent church attendees than for infrequent attendees.” In Emotional Longevity the author tells a powerful story of Maya Angelou’s faith for her son’s physical healing. The doctors said he would be paralyzed. She said “Thank God, my son will walk out of this hospital.” Three days later he moved his toes.

  10. Live in positive emotions. Walk through negative ones. Sadness, grief, anxiety will come. Your ability to come through those and back into a positive place increases your “resiliency” and ability to age healthy.

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Here’s to your 90 year old self, saying “Well done. Now watch this,” while you wink at your great grandkids.

(Books: Emotional Longevity by Norman B. Anderson, Ph.D. and The Real Age Makeover by Michael F. Roizen, M.D.)