1. Health topic I have changed my mind on…
The FDA is removing the black box warning on hormone replacement therapy (HRT). I believe this is a good thing. If you asked me several years ago about HRT, I would have told you I think it is dangerous, with an increased risk in breast cancer and heart attacks. Well… that data was inaccurate. Many women would benefit greatly as they enter into perimenopause and menopause. We now know that, if handled properly, HRT can reduce the risk of so many common ailments in aging women. Maintaining better hormone levels helps women maintain muscle mass, bone density, cognitive function, libido, and much more. HRT in men can be a critical part of maintaining optimal health and helping to prevent premature decline. It is worth having your hormone levels checked and monitored. I believe women should start watching their hormone levels as early as 35, giving them a baseline and allowing them to note changes in their hormones earlier. I have been watching my testosterone levels for years. So far, my levels are still good, but I believe there will be a time in the near future when I will start to add testosterone. It is CRITICAL to have someone that knows what they are doing when it comes to HRT, and I have seen that traditional medical doctors and many OB/GYN doctors do not handle HRT appropriately. Specialists seem to do a better job. HRT is something that I have changed my mind on in the last several years, as the data has changed. Men and women need to now consider HRT for longevity and increased health span, as well to optimize the aging process. It is worth it for you to look into HRT and educate yourself on it. Here is a 3-minute clip of Dr. Peter Attia on 60 Minutes discussing HRT…
2. Meme I saw this week that was a good reminder…
Lana came across this meme and sent it to me (posted by @alpha_leaders on Instagram). The message… just because you are right doesn’t mean the other person is wrong. The other person may be looking at things from a different perspective. It reminded me of Steven Covey’s 7 Habits of Highly Successful People, Habit 5… Seek first to understand, then to be understood. I also heard a great quote this week that applies here… The most interesting person in the room is the most interested person in the room. If we step outside of ourselves for a moment, ask more questions, and try to see other people’s points of view, we will likely end up with better, deeper, higher-quality relationships. Striving for the truth is much better than striving to be right.
3. Something I’ve added to my workouts…
I have added sprints to my workouts 2-3 times per week. This type of workout falls under what is called HIIT, or High-Intensity Interval Training. It alternates short bursts of intense exercise, followed by brief recovery periods. There are many variations of this. I’ve only done it on the treadmill recently, but I plan to do it outside as well. On the treadmill, I start with walking at 3mph at 8% incline for 3 minutes, then I lower the incline to 1% and go at 10-12mph for 10 seconds followed by a 20-second rest. I currently am doing that for 10 minutes. Over the next several weeks, I will try to increase the sprint speed and increase the time doing it to 15 minutes. I like sprinting MUCH better than distance running. Plus, I’ve always noted how sprinters were able to maintain decent muscle mass compared to long distance runners. AND… the latest data shows improvement in DNA repair, increased growth hormone production, stem cell production, and more with HIIT workouts. You can tweak the time, the speed, the sprint and rest duration, and even the exercise itself to suit your likes and needs. (Thanks, Dr. Andrew Brady, for the info for this particular workout!) See the quick video below of about a minute of those intervals…
