Live Longer!
Food As Medicine.
These are early days for our newsletter, but we have already emphasized how important diet is to longevity. Taking this idea even further, there is good data that shows that you can reverse disease by simply changing your diet. How Not to Die is a wonderful book by Dr. Michael Greger. It is a comprehensive guide that examines the fifteen top causes of premature death in America, including heart disease, various cancers, diabetes, Parkinson’s, high blood pressure, and more. Dr. Greger explains how nutritional and lifestyle interventions can sometimes be more effective than prescription pills and other pharmaceutical and surgical approaches in preventing and reversing these diseases. The book emphasizes the healing power of whole-food, plant-based diets.
“Most deaths in the United States are preventable and related to nutrition.” Michael Greger, MD, TEDxSedona 2018
The Business Around Your Healthcare
Emergency Room Hack! Don't get gouged! Quizzify’s “Prevent Consent”.
If you find yourself in a hospital Emergency Room, you need to protect yourself from
crazy price gouging by the hospital (especially when insured with a high-deductible plan). Arm yourself with the following language below when signing their “Consent to Treat” paperwork. They will hand this to you early on during your visit.
Write this sentence on the form and take a picture of the signed document with this language and your signature. If they pressure you to sign an electronic version, simply ask for a paper copy to sign.
“Superseding other consents, I consent to responsibility (including insurance) for up to 2x Medicare following receipt of an itemized bill for appropriate treatment coded to the correct level.”
This brilliant strategy works and has been championed by our friends Al Lewis, of
Quizzify, and Marshall Allen.
We recommend that you take a photo of this “Prevent Consent” language and store it in your phone to help avoid massive ER charges.
Take Action
Jack Lalanne was a fitness pioneer and a bodybuilding legend who lived until the age of 96. He had a remarkable physique and performed amazing feats of strength and endurance.
One of his 30-minute strength training workouts was featured in Golf Digest magazine in 2011. It consisted of 10 exercises that he performed for one minute each, with no rest between them. The exercises were:
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Jumping jacks: A classic cardio exercise that warms up the whole body and
improves coordination. -
Seated twists: A core exercise that works the obliques and lower back. Sit on the
floor with your legs bent and feet off the ground. Hold your hands together in
front of your chest and twist your torso from side to side, touching the floor with your hands on each side. -
Side bends: A core exercise that targets the obliques and the waistline. Stand
with your feet shoulder-width apart and your hands behind your head. Bend your torso to the right, then to the left, keeping your back straight and your abs tight. -
Push-ups: A chest, shoulder, and triceps exercise that also engages the core.
Start in a plank position with your hands under your shoulders and your body in a straight line. Lower your chest to the floor, then push yourself back up. You can modify this exercise by placing your knees on the floor or elevating your hands on a bench or a chair. -
Leg raises: A lower abdominal exercise that also works the hip flexors. Lie on
your back with your legs straight and your hands under your hips. Lift your legs up to a 90-degree angle, then lower them back to the floor without touching it. Keep your lower back pressed to the floor and your abs engaged throughout the movement. - Scissors: A lower abdominal exercise that also challenges the coordination and stability. Lie on your back with your legs straight and your hands under your hips. Lift your legs a few inches off the floor and cross them over each other, alternating left over right and right over left. Keep your lower back pressed to the floor and your abs engaged throughout the movement.
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Bicycle crunches: An upper and lower abdominal exercise that also works the
obliques and the hip flexors. Lie on your back with your legs bent and your hands behind your head. Lift your shoulders off the floor and bring your right elbow to your left knee, then switch sides, bringing your left elbow to your right knee. Keep your lower back pressed to the floor and your abs engaged throughout the movement. -
Squats: A lower body exercise that works the glutes, quads, hamstrings, and
calves. Stand with your feet shoulder-width apart and your arms by your sides. Bend your knees and lower your hips until your thighs are parallel to the floor, then stand back up. Keep your chest up, your back straight, and your knees behind your toes throughout the movement. You can make this exercise harder by holding dumbbells or a barbell in your hands. -
Lunges: A lower body exercise that works the glutes, quads, hamstrings, and
calves. Stand with your feet hip-width apart and your arms by your sides. Step forward with your right foot and bend both knees until your right thigh is parallel to the floor and your left knee is hovering above the floor. Push off your right foot and return to the starting position. Repeat with your left foot and alternate sides. Keep your chest up, your back straight, and your knees behind your toes throughout the movement. You can make this exercise harder by holding dumbbells or a barbell in your hands. - Calf raises: A lower body exercise that works the calves. Stand with your feet hip-width apart and your arms by your sides. Lift your heels off the floor and balance on the balls of your feet, then lower your heels back to the floor. You can make this exercise harder by holding dumbbells or a barbell in your hands or by placing your toes on a raised surface.
This 30-minute strength training workout by Jack Lalanne is a simple but effective way to work your entire body and improve your fitness. Try it out and see how you feel!
Here is Jack’s first TV episode from 1951. Here is his “Forever Young” workout with his wife, Elaine.
Jack was right 73 years ago. The health benefits of strength training include
improving your posture, balance, and coordination. Also,
- Reducing your risk of injury, falls, and osteoporosis.
- Enhancing your metabolism, weight management, and body composition
- Supporting your bone, joint, and cardiovascular health
- Boosting your mood, self-esteem, and cognitive function
Remember, don’t sweat doing the whole thing to begin. Start slowly and work up to doing the whole routine.
Make this an Atomic Habit as described by James Clear and discussed in an earlier newsletter!
Have a great weekend friends.
Matt McCord, MD
Founder, Benesan.org
Disclaimer: I am not your doctor. We don’t have that kind of a relationship. The information shared here should not be viewed as medical advice. For that matter, no newsletter should ever be viewed as medical advice!