Fit and healthy - ageless health and fitness beyond 40. Biological age versus chronological. Updated

 
 

 

Fit beyond 40
active, fit and healthy, becoming ageless

 

Life as a young, fit, healthy and toned guy/girl do not end once you leave your precious 29 behind you. Instead, the fit and healthy, young and happy feeling definition that people so eagerly, and so mistakenly wrong have persisted in pushing on to each other as a young person's realm since the dawn of mankind will only keep on moving up, up and up as we continually increase our healthy lifespan by making healthier choices.

 

There are absolutely real things in life and health, our body and mind that change as we mature and grow no matter what we do. But the saying that 55 is the new 20 is absolutely true and soon it will be 69.







Some aspects of aging are absolutely outside of our control, but not so surprisingly, if you know your health and fitness science, most of the things we think of as related to us as individuals slowly getting out of shape, and worse health over the years is mostly down to the continued accumulation of your own habits and daily choices and not so much at all about the quite minor biological changes happening as we age.











Biological Changes due to chronological and biological age.  


Yes, there are biological changes happening in our living, breathing ecosystems ( our body & our mind ), that are directly linked to aging.

Quite a lot of them even.

But almost all of them are, as daunting as they might sound inside the desolate fortress that is your own living thinking mind, super tiny and so incrementally small even when looked at from a 50 year period of time that you need to put those small things in the perspective of that giant Mt Everest that is your own fitness and food choices.

Did you know for instance that in recent science studies on sedentary people that they only ended up losing around 30% of their lean muscle mass while spending 50 years time doing nothing but living an unhealthy and sedentary life going from age 30 to 80 years old.
While at the same time, other studies clearly show us that 85-year-olds still lifting weight in the gym on a weekly basis remain virtually as strong as fit and healthy 25-year-olds.









So, please do not allow yourself to think about health and fitness as a 16-week schedule, or 2 year project you can discard once you have achieved your goals, instead look at it from the perspective of your entire life.
When we talk about creating better fitness and a healthy lifestyle, what we need to start doing is taking the person we are talking about, and look at it from the perspective of going from their current age all the way to 95 years old and more.

And when we do that you will see that most, if not all of those age-related and tiny differences can be considerable if not entirely, offset by your own choice in creating a healthier and more fit and active lifestyle.









The gradually lower testosterone and lean muscle mass levels in men ( and girls ) is a great example of an actual biological change that does happen to all of us due to the amount of chronological years lived. The actual biological change on our own health and fitness capacity, our mind, and sex drive, and thus its impact on our life and person, are however, quite tiny.

Tiny but still real, and as such it does affect us.










However, as scary and unrepenting as it might sound that your own biological testosterone production and lean muscle mass will perpetually decrease over time, together with other natural hormones your body produce, reality is that the effect of a slowly declining testosterone production and the corresponding lean muscle mass can be greatly averted, perhaps even made entirely mute and reversed by your own daily choices in physical activity and healthy food & general lifestyle choices.


The remedy is super easy.
Eat healthier food, and not too much of that food, and keep your body and mind physically active on a daily basis and lo and behold, you will maintain a much younger testosterone production compared to what would happen if you instead decided to keep eating worse and living a more inactive and sedentary lifestyle. And you will do that all through life.


And if it still remains so low that it directly affect your health in a negative way even after choosing to live a healthy and active life on a daily basis, then there is real and sound, and safe, modern medical help to get for most of the hormone related issues that has to do with age.







But time and time again, it has been proven that physically active people, that keep lifting weights and doing cardio all through life while also making sure to eat healthy food and not so much of it that they end up obese and overweight will maintain a natural testosterone production ( and other natural hormones ) that is much closer to their percieved younger prime.  









Another example that is virtually all about your own choices is your body fat and lean muscle mass. And so is insulin sensitivity and strength and yes, even your cognitive capacity. Recent studies, published in 2016, showed us that a healthy biceps keeps a much healthier and fit mind as well, even at age 85. Not to mention, that biceps can without pause keep pace with super fit and strong 25-year-olds.

So the truth is that people simply do not grow obese, or suddenly end up stripped of all their strength and muscle mass just because they passed a magical 40-year-old or 65-year-old age line.  That will never happen.

It is true that as we grow older, far beyond 40 years old. It becomes a little bit easier to add body fat, and it becomes a tiny bit easier to lose your strength and endurance.
That is true. But please note the one thing that matters here.

I did say, it becomes easier. And even better, the difference is tiny, not huge and that will not be an issue if you remain fit and active, the only people that loose a big amount of muscle mass due to aging is sedentary people. If you keep active in the gym you will offset almost all of the natural muscle mass loss.

And that is a significant scientific truth that applies to us all.





A scientific fact that also means that no one is cursed to go from being a fit and hot 25-year-old to an out of shape and weak and slow and obese 65 years old. Unless they are choosing to do so, and that is perfectly ok, some grow tired of being healthy and fit, most do not, but some do, and that is 100% ok.







The point tho is that no one has to make that negative health and fitness journey because of old age. Aging is real, and it absolutely do affect a lot of things in body and mind, but the tiny biological change that happens to us all between 25 and 85 is so gradual and small that you can team me up with any 65 years old on this planet and I will be able to get them in a shape that is healthier and way more fit than what they rocked as a newborn 40-year-old.

That is how small the actual biological change of going from 30 years old to 80 years old is. Far bigger are the change that is caused by unhealthy lifestyle choices. Eat shit, sit still, get drunk, do drugs, smoke et cetera and that is where you will find most of the changes you think of as aging. 








Yes, the difference due to biological aging is absolutely real and measurable from a data point of view, but it is in practical reality super tiny compared to the change that relates to your own choices.

So focus less on that tiny, almost nonexistent difference and focus instead on the huge things that are all down to your own daily choices in food and physical activity. It is like walking around worrying about the devil rising up from the ground and stealing your sensuous soul instead of actually considering the health and world impact of the food you are eating and the air pollution in the community of your choice.








Growing older is healthy and normal. It might not be fun having to consider reading glasses, contacts or perhaps eye surgery. And we all know that the ladies do not like gray hair and tiny innocent wrinkles. No one like those changes on their own cute self, that is true. But instead of focusing the rest of your life on those small things, focus your energy on all the big ones that are100% in your hand. Because they actually matter as far as your health and fitness, your mind and body, sex drive and all go, and you control those things.

And more importantly, when put together they are the things that make up the real difference between you being an out of shape and old and sick 70 year old that can hardly stand up, let alone cook your own food and do the dishes, or you rocking a fit and hot 80-year-old body and mind who is still toned and horny and perfectly capable in the gym, 5 days a week, sprinting through the library and life and the bedroom in general.








Life is a healthy and rewarding journey that we all do.

But growing older does not mean growing out of shape. It does not equal bad health or a sentence to stop living and being fit and hot and fully alive and active. Instead of worrying about gray hair, keep fit in the gym, eat healthy food, stay toned and color your hair and you will find that you will age far beyond the dreams of all your friends.

 

 

 

 

 



Biological age versus chronological age

 

So here it is, the things, the big ones and the small shit. The things we can not directly and entirely control today, such as the length of our telomeres or cancer and the things we can control.

Yes, at some point life tells us that we can not produce a baby anymore, at least not without the help of science. There is the matter of our changing hair color, the small amounts of skin deep wrinkles, and so forth - well as I already hinted at, we don't actually have to waste energy worrying about the small things we can't change right if we have much bigger things to consider that we do control. Or are you really going to tell me that the small stuff no one gets away from matter more to you than the huge ones that do decide if you get to live a healthy and long and fulfilling 'young' life?.



I am pretty sure that deep down you will see things my way.

It is of course 100% ok to not like those small things, who actually likes those aspects of life?.
But if you do not like that biological change, focus all that energy on the much bigger aspects of your health and body, and mind that you do control.

As I said earlier on, the things that you do control matter far more. The things you control outweigh the things you do not control, and they do so by a huge, huge margin and more importantly, they are the ones that actually affect your health for the rest of your life, so grab em by the balls and take control over the healthy longevity you have ahead of you.


 




 









And here is why.

 

No one can lay out in the sun 8 hours per day for all of life and in any way win that battle against the sun. We all know this right? I do not even have to tell you that, right?

Well, if you did not understand that before, consider yourself educated now :). Some daily sunlight is essential, but get too much of it and 'thank you mam' is all she said as the grim reaper shows up to take away life and health from you.








We all need a daily dose of sunlight, it´s not just healthy, but actually essential for us. But like with most things, there is a fine limit where the amount of received daily sunlight will go from being something very healthy and rejuvenating and instead become something quite destructive.

In the case of sunlight, we need perhaps 20 to 40 minutes of daylight every day of life to maintain our health in an optimal way.

From the natural regulation of our sleep cycle all the way to maintaining healthy body fat levels, our sex drive, feel good hormones.
Overall health, vitamin D production, muscle mass and strength and so on. New 2016 studies even indicate that previously unknown but essential immune system functions are linked to that daily daylight exposure.




So, make sure that you get a small daily amount of sunlight. It is absolutely wonderful for your health and wellbeing, but going above those 20 to 40 minutes of daily sunlight is however not a healthy choice. And make sure that you receive that daily dose of sunlight without unhealthy sun blockers keeping your body and mind from absorbing the sunlight they need.








Food is the same way, you need some food, not just to survive, but to stay happy, fit, strong and top notch. But eating too much food on a daily basis is not healthy, no matter how clean and healthy the food itself is and no matter how important it is to not fat shame people, it simply is not healthy to go all out obese and sedentary, nor is it ever needed.

It is a simple choice and like sex, it is up to each individual how they prefer looking and doing life. But that does not ever make it healthy to go obese and sedentary.  







True, we do need some body fat to maintain a perfectly healthy and strong body and mind, but we seriously do not need to go overboard with the amount of body fat we choose to have, that will only harm our health and our healthy lifespan by years and in some cases, even decades.

However, the benefits of eating healthy food and keeping fit and active all through life do not stop there.

Even in the so called, big ass cases, such as cancer, Alzheimer's and our individual biologically possible life span.

Science is making progress by the leaps and bounds in all of these cases, even as I write this.

And most of those things, as big as they might seem in your own mind, and therefore seemingly out of your control, also get greatly affected by your own lifestyle choices such as food and training. We are talking about decades of biological change internally.

Even people with super bad genetics cut 50% risk for a long range of health issues, such as the heart, by making healthier and more active daily choices.










Remember those telomeres I told you about?

Even the length of our telomeres can be sustained, or even increased just by choosing to eat healthier and to train and keep physically active on a daily basis.

To continually make a daily choice to eat healthier and to be physically active this day too increases not just your health and your mood, but it actually makes you younger in body and mind.

Yes, by making daily choices that cater towards improved health with your food and activities you actually change the biological age of your own body, your muscles and your brain.









Plenty of modern, up to date, science clearly show that people can be 80-year-old, yet have the biological age of a 30-year-old. In some recent studies, 85-year-old patients with a case of light dementia have been proven to substantially improve body and brain by working out in the gym, lifting challenging weights a few days per week. 

And your biological age is not only reversible, but it is all about your own choices in food and physical, daily activity.







Life might feel overwhelmingly big at times, and most people do not want to consider the thought of cancer. And why should they, it´s big, it´s ugly, it´s evil and it´s chaos.

But even cancer.

The chances of getting it or surviving it if you do get diagnosed with having cancer can be made much worse (or better) by your own daily choices.



And no.

I am not talking about a few percent of a difference either, but a huge, Mount Everest-like 40% increase in surviving cancer ( or never even getting it in the first place) just by choosing to eat healthier, and keeping more fit and active on a daily basis. That is how huge the impact of a fit and healthy lifestyle is for every human being compared to the same person doing life as a sedentary and unhealthy person.







In fact, when you look at the sum of it all, the accumulation of a person's choices over their entire lifespan, as opposed to their biological age and their genes, is primarily the actual age-related decline we most often see in others when we talk about people getting old and out of shape.


And the opposite holds equally true, we all know how some seem gifted with a god-like ageless body and mind, and seemingly keep as young and healthy, vital and horny, happy and witty as always.



But once again, that is much less about their genes and almost all about how they are choosing to do daily life. And I would bet my life that if we could quantify it in absolute numbers, we would in general talk about a 99% outcome based not on genes, but on your daily lifestyle choices.
 

music of the day while you are reading our article
Terra Mater by Avslut



 

 






we Age
according to our lifestyle choices

 




So for a moment, let us step back from the big ones, such as your biological life span, diabetes, and cancer. We now know that we can change those things in a huge way by eating healthy and keeping fit and active, so let us put that to the side and instead focus on something easy and small. 

Your lean muscle mass.
Your body fat and general health.










The reason for that is that really big health advantages - no matter your age - all starts with the same basic scientific foundation that no one ever has to settle for gaining more body fat, or going out of shape as we age.

Unless we allow it to happen (or life throws us a big can of shit and hailstorms - which can happen, of course, sometimes we just get unlucky after all )









So fact of the matter is that keeping or improving your muscle mass and fitness level, your body fat percentage, it is all about what we allow it to be, no one else dictates that.

Life does not make you fit or out of shape.
It is a simple, perpetual choice. And it is your own choice and no one else's.


In every single case, except for sickness and injuries, body fat and muscle mass, your strength and cardiovascular performance is nothing more than the outcome of how you eat and train and keep active, week in and week out. Some have better genes, and some have to endure less advantageous genes, all true, but you can still improve things by an incredible margin.









If you are now wondering why not just you, but so many of your friends did end up being, and looking more out of shape in their 40´s then compared to how they used to be in their early 20´s.

Well, what you are seeing is as I said, the outcome of what we call cause and effect.





It has absolutely nothing to do with being 45 instead of 25, and instead it is solely due to the effect on our health, looks and bodies, from the 20 years spent living a daily life of health and fitness, or by spending the same amount of time eating crappy food ( and or too much of the good food ), drinking alcohol, smoking and doing drugs, and not working out. No matter your chronological age, your health and fitness level is mainly the result of choosing to eat the wrong way, and or in combination with training to little and not hard enough.

And vice versa.






The Pendulum goes both ways

People that do look fit, young, toned and sexy in their 40´s and 70´s do so due to how they kept their discipline and choice of lifestyle day in, and day out.

Lifelong health and fitness will always be about this simple recipe. And good genes or bad ones will never change the importance of your own choices.








Wake up every day and choose to make healthy choices that day too.
Eat healthy food every day, keep your body engaged and active as good as you can at that point in time.





Rince and repeat that formula on a daily basis, for all of life, or for as long as you wish to remain as healthy and as fit as you enjoy being. That is how easy it is to create lifelong health and fitness.







Never make the mistake of thinking that you can take a break from healthy food choices and killing it in the gym,  and still maintain your health and body.
That will never work for you, and more importantly, no matter what some might claim, it never worked for any human being.

Fit and healthy people keep fit and healthy, simple as that.









No my friend, life will never gift you with a fit body, rocking a healthy and fit body is simply a perpetual choice, and that choice will shape your body, and your health for all of life.


The wonderful thing is that once you accept that we can all grow out of shape, or get in better shape you relieve yourself of the chains that is the stubborn and harmful myth of age and genes.







Work on maintaining or improving your health and fitness level in body and mind daily, and it will never go away.
But take a pause and it will always start to decrease.



There is no magic or secrets to it beyond that.
There is no genetics preventing you, or me, from getting in better shape, or out of shape.

Some people are of course blessed with good genetics that makes it easier to maintain a fit and athletic body, and some have a tiny few percent working against them.

That is all true. Some are born to be super fast sprinters, others will excel at lifting things, or running long distances, but they have to work their ass off to achieve anything that is even close to their biological maximum.

And more importantly, we can all get in way better shape and health by making healthier daily choices if that is what you wish to achieve.


 







That is really all good or bad genetics will ever do, however, making it a little bit easier by a few tiny %. Genetics play a very small role in how 50 years of life will affect you. Far, far, far less than your own daily choices do.

So much so that it doesn't even deserve to be a consideration for you.






So, no matter where you are on the scale of life. No matter the genetic limitations nature have gifted you with.

Do not ever get discouraged or lazy cocky by that.
Just go out and claim the baby steps that you need to be who you want your future self and health to one day be.

Health and fitness is all about you making a choice of how you want to progress in health, body,  and mind from this day on out, and then sticking to it.

So no matter if you wish to improve your body and fitness level, and or your health. Or if you just enjoy the intellectual and emotional reward of making healthy choices.




Start every day by making that day exactly that, another day of healthy food, and keeping body and mind active.







  




 

 

a Simple general formula


Take this as a general guide for creating a healthier and more active life style, transforming yourself just a bit more ageless.
 





1,

Lift challenging weights 2 to 5 days per week.

No need for more then that.
And if you are low on time.

Something beats nothing. 


15 minutes of intense weights is an amazing recipe for health and fitness compared to zero minutes.




 




2,

Walk, daily for 20 to 30 minutes - outside and low pace is enough.



We all need sunlight and that simple walk will benefit your mind, mood, sex drive, bones, cancer, your back and spine, body fat levels, heart health and strength. Even your natural sleep cycle. 



  


Do higher paced and intense - very challenging - sprint based cardio for 10 to 15 minutes 2 or 3 days per week.

 This will absolutely kill your body fat.
Sprints also aid your lean muscle mass gains and keeps your ass, tummy and legs in shape.

And your heart and lungs of course.
 









3,

Eat Healthy and not to much.

Skip sugar, salt, soda and juice.

Truth is, no one can outwork bad food choices.
No One. You can look in shape, you can be super strong. But bad food makes it much harder to accomplish, and more importantly.

Bad food hurt your health, no matter how much you train. But even more so if you do not keep fit.

So, eat healthy.  




 






4,

Give yourself the sleep your body needs, not what your mind think you need.

  






5,

Enjoy, sex, love, life - get rid of what is not working for you, and embrace your own needs - Lovers and sex.


 
Mike Koontz
 

 


















Becoming Ageless
 

So, let us approach the finishing line of this lengthy article the same way we started it. If you would look around at your friends and only see out of shape anything-year-olds.


Let us face reality, you can all end up looking both young, healthy and super fit in a very fresh and beautiful way, in fact, we can all outdo our own 20-year-old at age 55 or 65, and is that not absolutely amazing?.







And no, it is never too late to implement healthy lifestyle changes, no matter how crappy your prior choices in life have been.

No matter your age, and current health and fitness level, no matter past errors in judgment, bad food or whatever - today is a great day to decide to start working out. Eating better and reclaiming health and body, your own biological youth and looks can happen at any point in life. It is true that it is better for you and your ongoing health the sooner you start living a fit, active and truly healthy life, but that does not change the fact that even elderly 80-year-old people can greatly improve body and mind and their continued health by making healthier choices in daily food and activity.

Put simply, it is never 2 late to make sure that you get a better rest of your life.










A happier, more fulfilling, healthy and active you in body and mind, is just a healthier and more active lifestyle choice away.

And current age will never prevent that from happening.
Plenty of recent scientific studies proves that people as old as 80-year-old with no prior physical experience greatly improve body composition, fitness level and health ( in body and mind ) once they start being physically active on a daily level. And if people at age 80 can start lifting weights at 85% of their 1rm in the gym and almost instantly reap greatly improved health in body and mind, well, so can you.








As I said earlier in this article, your own body and health happen to be 100% progressive and it goes both ways.

It will decline if you allow it too and if you ask it kindly - it will improve - and that is a fact of life that is standing completely outside of your chronological age and past lifestyle choices.







Speaking about myself, I am in fact, by a wide margin feeling happier and more content than ever before with life and health and fitness level - yes, much more so even when compared to my younger fitness self.

And I have always worked out.

I have always enjoyed science and health and competitive sports, and I am still managing to improve on that solid foundation. In body and mind.


 

In either case and no matter where you are today on your own path through life. There are millions of people out there, including me, already living and proving that anyone, regardless of age and past history can get in greatly improved shape. Improving their body as they get way healthier and even decades younger looking as a byproduct of a healthier and more active life.

And they do so just by their own daily choices.

And the reason why I keep repeating that is that people should not be discouraged by age-old myths about health and fitness being the domain of 20-year-olds. Health and fitness is a life long journey we choose to do, not at all an age restricted or blessed DNA thing, it has nothing to do with gender or class or previous choices, it has nothing to do with your current age and fitness.











Neither should people get blinded by others less educated or more colored, opinions on health and food and physical activity.

Out of shape people rarely approve of others keeping fit and healthy. That is a sad reality. Some will even actively try and make you less healthy just so their own choices feel better for them.


It is absolutely perfectly ok to not keep fit and healthy, but if you would prefer a life and body that is, in fact, healthier and more fit, it is just a daily personal choice away. And if so, it is not just your choice to make the needed changes, but your right to make it.




So please do not take my opinion for it. Instead enjoy the fact that what I am saying is simple science. Health and fitness is a simple fact and it is an informed and simple daily choice you too can start making. 

So, wherever you are on that journey.

Today is a great day to kick some ass because you do have the rest of your life to do it, and the rest of your journey to enjoy the benefits from doing so.




And I hope that we all do agree that life is meant to be enjoyed your very own way, not wasted away :).

 

 

 

 

 

 

 

 

 

 

 

 

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Writer and photography

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   Author page, Mike Koontz
   
 

Last Few Published Books and Articles

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    Your living room
    contemporary art & style



    We carry with us our own unique style and touch, in person, the way we are. The choice in our clothes, our fitness and the way we train and live our healthy fit life. Our individual thoughts are stamped by our unique nature. The way we have sex, the books we read, the movies that make us cringe or wax, the deep secluded passion, the music that makes our soul float, and the things we truly like in life.
    The way you are and see the world carries through in everything.
    It shows in the gym, and it is made perfectly clear in the boardroom.











    It is visible in the way you handle your lover, and in the style and feel of your living room.
    The person that you are is not just reflected in those things, but your surroundings in life and nature and home speak in equal measures to your inner self and carries with it real significance for how much you, in turn, will enjoy both life and the everyday castle you call your home.




    This is my contribution to your life.
    A touch of the genuine northern soul that is the Vikings true home.

  • Fitness facts: How and why does the range of motion in any given strength exercise matter?.

    Quality time needed: 8 minutes


    Diving down into a range of motion and squat study.

    The science of health and fitness should always be your gym guide.



    Right now, if you enter any given gym, the wonderful world of barbells will conjure up as many opinions as there are fitness girls on Instagram, no matter the subject.
    And plenty of opinions are exactly that, personal opinions, formed by peer pressure in the gym, on social media, or by fit vixens looking to make a bigger following by posting daily stuff which may or may not be factually correct.

    There are out of date school gym coaches still living in the past, badly informed parents, friends, big brothers, big sisters, commercial interests only looking out for the next conference call, as well as uninformed writers working for big tabloids which just happened to draw the assignment to make a puff piece on fitness.

    So let us instead look at science and what it actually has to teach us about the range of motion for any particular exercise. And for the purpose of this article, let us focus on a Squat centric use case since legs and ass are thankfully all the rage anyway :).

  • Moments from the Anthropocene, the fox and my morning coffee.

    Quality time needed: 6 minutes


    The scent of black coffee.

    And wild breakfast companions.



    'Today' (another today ) while enjoying my first cup of coffee standing outside on my sun-drenched porch, I could hear something sneakily make its way through the underbrush and thick tall grass and florals that intermix with the deep dark, and thankfully, untouched old forest at the edge of my property.

    Fast forward just a little bit and I could start to see the movement in the thin youngling trees and the tall flowers. Something was out there, touching here and there making the wild plants and florals sway as it drew nearer me.

  • The savagery that is the carnivore dietary plan vs the science of health and fitness.

    Quality time needed: 15 minutes


    The error of your way.

    Could be spelled 'the carnivore diet'..



    A growing number of people in the world adopt healthy, fit living by going increasingly more vegetarian for a long range of personal reasons and or due to scientific reasons. Some of those reasons often include the substantial increase in cancer and diabetes risk that eating red meat and highly processed foods causes, or the impossible mathematics behind an entire world eating ever higher amounts of meat, or the incredible amount of pollution that animal food production causes.

    And facts are, that all those reasons are equally good, sound and true, so it does not even matter why you do it. It is a good and healthy choice to eat less red meat, and by doing so you will contribute towards a healthier you, and a healthier world.

  • Anthropocene: 12 vaquitas left in the world before they too face the ultimate end of line which is called extinction.

    Quality time needed: 5 minutes


    The vaquitas are sadly not alone.

    This is the Lost World of Planet Earth.



    Around the world, the vaquitas are sadly not alone, there are countless of animal species, plants and all that´s facing the threat of extinction in ever greater numbers. And the pace is accelerating, so it´s not business as usual.
    Worse, this is all down to man-made issues.
    It got nothing to do with prey and predatory fluctuations. And it got nothing to do with natural events and Earths naturally changing cycles.

  • Let us talk about the concept of 'Half Earth' and why both Dr Cristiana Pașca Palmer, UN and I share the opinion that it is all about 'Whole Earth'.

    Quality time needed: 7 minutes


    People & Planet is just a mutual ecosystem.

    The Lost World.



    A long and well established connective tissue in the way I talk and write, and think about health & fitness is that we are all connected through this global ecosystem we all share.
    Which is why I have over the years pointed out that living in a sustainable way is ultimately all about health. Individual health & planetary health. People that are opting to eat shit just isn't healthy.
    Neither from a planetary or individual perspective.

    Just as how healthy fit people that´s living unsustainable, just isn't healthy living people either.

  • Fitness School, Question 35, Let us dig deep down into 'standing barbell row' and the complete amount of muscles it will engage and activate.

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



    Question number 35 in our School of Fitness.
    Once we venture beyond the glorious realms of leg and glutes training, there is the never-ending hallway of kicking and boxing to explore and conquer.
    But what else lies beyond the joy of those fit & healthy cornerstones?.
    Well, if it was not obvious so far in life, martial arts and legs and glutes have their equal in the colossus that is weighted back training.
    And when it comes down to weighted back training, actually, when it comes down to working the upper body at all, there is one exercise which I will never hesitate to put front and center (together with deadlift), and that is 'Standing Barbell Row'.
    Here is my question:
    Standing Barbell Row will challenge and work you from top to toe.
    But can you list all of the muscles which you will activate when you do this bad boy in a properly challenging way?.

  • The things we see in the rearview mirror, the world meat free week, and Scandinavian winter scenes.

    Quality time needed: 6 minutes


    Views we catch in the rear view mirror as we leave #worldmeatfreeweek behind us.

    The Lost World.



    Good and healthy vegetarian food is able to provide health & fitness improving nutrition for far more people, despite polluting much less and using up a lot less landmass vied towards animal farming.
    And you can quote me on that because that simple statement is 100% based on science & clear-cut facts instead of peoples personal opinions and conjecture.

    In fact, food production from animal farming is already using up 83% of our global agricultural land. Yet, it is only managing to deliver about 18% of the calories we consume. And does that situation not sound completely unsustainable and fool-hearted to maintain?.

  • Fitness School, Question 34, Is there a connection between weighted leg and glute training and your brain maintaining a healthy neurological cell production?

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 34 in our School of Fitness.
    Yes, we absolutely love our leg and glute day. The challenge it provides is a huge mountain of fun to climb every single week.
    But, did you know that you are not just strengthening your lower body when you are building stronger legs, ass, and hips?. Of course, you do. You know damn well that those leg days are crucial for the health and wellness of your lower back and abs too. And it sure does tax your heart and metabolic functions too. However, let us go upstairs towards our brainy area with this question.
    Here is my question:
    Is it true that weighted exercises in the gym for your leg and glutes will increase the production of healthy neural cells? ( which are crucial for the capacity and health of our brain and entire nervous system )

  • The Lost World XVIII and the enemy of all things living. #Connect2Earth

    Quality time needed: 9 minutes


    This is the lost world XVIII.
    And how life in the Anthropocene is the tale about the enemy of all things living.
    Healthy living is nothing but the science of life.



    With the rising tide of the Baltic sea far beneath me, I towered the surrounding world.
    Looking out from the crest of the Scandinavian coastline. This was still a place lost in time and mist. A mountain entirely dressed in green and trees, moss and berries, sand and soil, and it is, as much a mountainous castle growing ever taller as it is the place where salt and cold black water comes crashing in to embrace the land of the Vikings.

  • May 22 mark the crucial 'day of biological diversity'. But it is also so much more than that, #Connect2Earth.

    Quality time needed: 9 minutes


    At the crossroads of the Anthropocene.
    May 22 is 'The International Day of Biological Diversity'.
    A day which, is by now, our essential every day reality.



    May 22 is both a perfectly ordinary Tuesday in your life and the global 'International Day for Biological Diversity'.
    But that is not all this week is all about. We also have the endangered wildlife day, which happened on May 18, and birthday number 70 for IUCN. And, as such this entire week represents an opportunity for each of us to make it a healthy fit day for the entire planet and our individual self.


    Also, if you are present in the incredibly lush and beautiful high coast area of Scandinavia, Sweden next Tuesday you are more than welcome to join me and my coworker from Scandinavian.Fitness for a sweaty fit workout at the gym, lifting weights and grunting at Friskis, Örnsköldsvik at 0730. Once we are done at the gym, we will head outside for a walk at 0830 and hopefully enjoy beautiful weather together with the pristine nature of Scandinavia.

  • Fitness School, Question 33, Let us talk about that mighty beast called the Quadriceps.

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 33 in our School of Fitness.
    Legs and ass and back. That is the holy trinity ( together with the fourth pillar, our abs ) of building a strong and capable and athletic body.
    But what about the makeup of our upper legs?
    We have the backside of our legs, which we call the hamstrings, and on the front, there´s the thing most people simply call the quads.
    But let us dig deeper down into those mighty looking quadriceps and the rest of the anterior side of our legs.
    Here is my question:
    Can you specify which muscles make up the bulk of what we call our quadriceps and anterior leg muscles?.

  • We are standing at the crossroads of the Anthropocene. Earth hour and the essential stuff that lies beyond.

    Quality time needed: 5 minutes


    At the crossroads of the Anthropocene.
    Earth Hour.
    Is by now, our essential every day reality.



    On one hand, we are now living in the day and age of butterflies and endangered white rhinos hopefully being multiplied and preserved through soon to be commercial cloning facilities. finally making sure we will never have to lose another species to extinction.
    Putting an end to the way we lost the last surviving male Great Northern Rhino just the other day.


    And that lingering, hopeful road is walking hand in hand with this growing worldwide awareness that eating healthy, and being healthy is not just good for that one person, but transformative and good for everybody else too.
    Be it from a financial perspective or healthwise speaking.

  • Fitness School, Question 32, Can fitness reduce dementia risk with as much as 90% for a 50 year old female?

    Quality time needed: 5 minutes


    Fitness School
    Do you know the right answer?.



    Question number 32 in our School of Fitness.
    We all know that physical activity and healthy food is just that, life and body improving yum for muscles and mind alike.
    Some might claim they hate it, and others truly love keeping fit and healthy, enriching their daily life in endless supply.
    And you know it greatly reduces the risk of getting a long range of cancer forms, it helps arthritis patients, lower back pain, keeps you lean and hearty healthy.
    It fights off bad sleep and osteoporosis. Slow the roll of biological aging and on and on, and all this is proven over and over by science.
    And so, my simple question this time around is as follows:
    Do you also know if healthy fit women in their 50s have been shown to greatly reduce the risk of getting dementia compared to less fit women?.

  • Fitness School, Do you know the right answer?. Question 31, What´s up with that biceps, give us the lowdown.

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 31 in our School of Fitness.
    When we are talking and thinking about muscles and keeping fit, Biceps is not just one of the more iconic names in the world of fitness and the human anatomy, it is also a very visible muscle that truly pops on people that keep healthy fit. But where on your body can you actually locate your biceps muscle and more importantly is the name biceps only referring to one muscle or do we have more than one biceps on our body?
    And so, my question for you is as follows:
    Can you tell us if the human anatomy have one or more muscles with the name biceps, and where are they/it located?.

  • A life of health & fitness. Life is a wondrous journey and this is a rough view of this years fitness journey ( the way I do it ).

    Quality time needed: 14 minutes


    Complete the circle of health & fitness.
    Every single day.
    Fitness, Food & Health is nothing but the science of a healthy, fun life :).



    The following is a rudimentary overview of my health & fitness life from Jan 1, 2018, to Jan 1, 2019. Some fitness folks think the world of planning ahead, and some absolutely do need a firm plan for the months and even year ahead.
    Short term goals firmly lined up and long-term goal posts holding their own further out make a world of difference for some. And your own goals can be about certain PB´s, they can involve reaching a certain body fat % or strength goal. Other common goals have to do with cardiovascular performance and might be focused on improving your lactate levels, running speed, zone levels or maximum heart rate. And for competitive pro athletes, those goals usually involve specific competitions and championships.

    So yes, setting up a rough schedule in advance of your fitness year can make a lot of sense.
    Just as how a lot of people count daily steps and calories.

  • Fitness School. Question 30, Let us talk about biological aging and our T cells and that beautiful little Thymus.

    Quality time needed: 6 minutes


    Fitness School
    Do you know the right answer?.



    Question number 30 in our School of Fitness.
    You all know that I have been a vocal proponent of how we do not simply grow old like some archaic fairy tale myth where people are doomed to live fat and unhealthy and frail once they leave their 20´s behind them.
    No instead, my science-backed message has for years been that we simply create and manage our own aging process according to our own choices in food, life, and fitness.
    Be it lean muscle mass, body fat, bone health, even our brain and plenty of natural hormones. Our daily choices carry such incredible weight when it comes down to all these aspects of our own wellbeing and health, much more so than the number of years we have lived or the genes we inherit. And Science proves me right on all these things, over and over, and over again.

    But, how about our immune system? In sedentary people, our thymus slowly becomes less capable as we mature beyond our 20´s. That is a simple fact.
    And so, my question for you:
    Will regular fitness stomp aging in the face or is the thymus and the stuff it does for us destined to go wry as we age no matter our fitness and food choices?.

  • Fitness School, Do you know the right answer?. Question 29, How prevalent is plastic litter amongst deep sea fish.

    Quality time needed: 6 minutes


    Fitness School
    Do you know the right answer?.



    Question number 29 in our School of Fitness.
    We have previously talked about getting enough natural amounts of omega 3 in our food. So let us cast our net a bit wider and deeper as we go hunting for natural Omega 3 sources in the deep sea.
    Yes, we are what we eat kiddos.
    And so, the time has come to talk about one of the better Omega 3 sources out there, which is fish ( like cows, fish love munching away on plant-based food such as Algae and so they end up with a ton of Omega 3, and so can you. ), and outside of Omega 3 fish also used to be a sustainable source of proteins and omega 3 amongst other things.
    The key word is used to be. But like us, and the cows, fish are what they eat.
    And today, outside of depleted fish stocks, fish swim in bodies of waters, polluted, and depleted of oxygen and ruined by us, the human species. And as health & fitness loving professionals and human beings, we always have to consider the world we live in, because we are all what we eat and the way we live becomes the state of our body & mind, life, and health. And if the fish you eat is full of toxins, plastic, and other unhealthy things, that is what you too will consume and thus, become.
    So, here is my question:
    How prevalent is plastic pollution in deep sea fish right now?.

  • Fitness School, Do you know the right answer?. Question 28, Let us get healthy and dirty with Omega 3 and milk.

    Quality time needed: 6 minutes


    Fitness School
    Do you know the right answer?.



    Question number 28 in our School of Fitness.
    As far as health & fitness goes, eating healthy food on a daily basis is the ever-present and perfectly fitted glove that wraps the fit hand that is regular and challenging workouts in the gym.
    And one of those nutritious, and essential for our health, nutrient staples are Omega 3´s. We get it in all sorts of seafood. And we can get it from omega 3 fortified foods such as eggs.
    Another wonderful omega 3 source are plant-based foods such as chia seeds. But, meat and dairy products from grass-fed cattle can also contain natural amounts of omega 3.
    So, here is my question:
    How much Omega 3 do you actually get from one L ( 1L ) of milk produced from grass fed cattle?.

  • Fitness School, Do you know the right answer?. Question 27, How big do you need your daily calorie deficit to be, in order to roughly drop 250g of bodyfat per week.

    Quality time needed: 7 minutes


    Fitness School
    Do you know the right answer?.



    Question number 27 in our School of Fitness.
    From a healthy fit perspective, both short & long term, what we need to sculpt is a life of daily physical activity in the right amount and the right intensity coupled with healthy food choices and the proper amount of nutrients.
    And those healthy choices include making sure that we get enough of those healthy nutrients in order to perform, in the gym and daily life, and we need enough of them in order for our body and mind to stay healthy, happy, capable and fit.
    Eat too little protein and you will start losing lean muscle mass, and your health will start to decline too since proteins are not just the major building blocks of our muscles, they are in fact the mud and water, wood and concrete that builds our entire body, be it your internal organs, your skin, hair, muscles, cells, or our brain.
    And the total amount of daily calories we consume is, of course, pretty much the same thing, eat too little in total, and you will start noticing how your health and fitness level slowly deteriorate. And if you do the opposite and stuff your tummy full with too many daily calories you will start gaining pure body fat in excessive amounts and it will continue to build unless you change your daily choices.
    So, here is my question:
    How big do you need to make your daily calorie deficit in order to lose 250g of body fat per week ( roughly ) while eating enough protein to preserve your lean muscle mass?.

  • Fitness School, Do you know the right answer?. Question 26, Black coffee, is it a natural diuretic that causes dehydration or a health improving rehydrating drink?

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 26 in our School of Fitness.
    Black coffee, the mere words are capable of sending hundreds of millions of people into a state of Nirvana filled with transcending bliss and harmony :).
    But black coffee is also a cup of rejuvenating health for our entire system. It calms the mind with its slowly rising aroma, helps us keep cancer and diabetes at bay, harnesses our creative focus like an arrow in flight, and in enough quantities, it can even boost peoples gym going efforts.
    But is there all there is to it?. Well, here is my question:
    Is the old saying true that your daily coffee drives so much fluid out of your body that you need to supplement your coffee intake with equal measures water too in order to stay hydrated?.

  • Fitness School, Do you know the right answer?. Question 25, Tell us the major muscles in your back.

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



    Question number 25 in our School of Fitness.
    Outside of our legs and ass, there is no other muscle group that comes close to sheer size, strength, health impact and lean muscle mass potential than our back. So as exhausting as a proper back workout is, this is one big and essential muscle group you should never skimp out on, no matter if your own goals are all in on health and wellness, sports or just sheer looks, or all of the above.
    Here is my question:
    Tell me the major muscles that makes up our back. Straight and simple folks.

  • Fitness School, Do you know the right answer?. Question 24, Can Maintained Fitness prevent the negative health impact of chemotherapy?.

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 24 in our School of Fitness.
    Chemotherapy is one of those crucial things that no one ever hoped to one day experience. But when the going gets real tough in life, its a life saver.
    However, undergoing Chemotherapy is no walk in the park and while it can save your life and defeat cancer, it will also take its toll on your body. So much so that a recent study from Australia revealed that just 13 weeks of chemotherapy caused the heart to age by an equivalent of six years.
    Here is my question:
    Can maintained fitness exercise during chemotherapy prevent the now established cardiovascular aging associated with chemotherapy?.

  • Fitness School, Do you know the right answer?. Question 23, How much will my daily fitness activity reduce the risk of dying from cardiovascular disease?.

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 23 in our School of Fitness.
    How are you enjoying 2018 so far?. I am having a blast, in the gym and outside it, workouts are wondrously good and that is because I stay at it, week in and week out. Stay persistent with food and fitness people and reap the benefits in body & mind. Keeping to a daily fitness schedule is just a choice, after all, and a very healthy choice at that.

    And, for the next fitness school question, let us dig deep down on that word "persistent" and uncover just how much weekly fitness will scientifically aid your health on low, moderate and intense fitness levels.
    And as such, here is my question for you:
    Can as little as 30 minutes of daily low-level physical fitness activity reduce the risk of dying from cardiovascular disease by as much as 24% compared to not doing that daily activity?.

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