An 80/20 analysis of your health strategies

After a few years spent, calling myself a biohacker, I have come to the unfortunate conclusion, that many of the available strategies in the alternative health field are an utterly waste of time and money.

This particular feeling was perfectly crystallized in my mind, when I read the amazing book Bad Science by Ben Goldacre, which illustrates how most of the health-talk and the nutritionism out there, isn’t based on a solid foundation of science.

They say the more you know, the better you know what you don’t know. And as I have gone deeper and deeper into the world of health and nutrition, the more uncertainty and unknowns have shown up. We basically don’t know very much, for sure, about what makes us happier, healthier or smarter – consistently – in terms of health strategies.

Whenever you find out that some new health trend is based on low-quality science, you repeatedly end up going back to a few truths, which we can always count on, if we want to get healthier, like:

– Eating some vegetables

– Sleeping enough

– Doing some exercise, and stay active during the day

– Having some meaningful social relationships

– Practicing a little meditation, if you want to get really fancy

Every time we shy away from these very simple ideas, we have very little certainty about what a health strategy does for us in the long run.

Sure, it might seem like taking a fancy supplement with exotic ingredients looks great on paper (or in a petri dish). But our bodies are so incredibly complicated and poorly understood, that we rarely know how the whole system responds to a new influence – especially long-term, since many studies never run for more than a few weeks.

So, as I advocate we save our hard-earned money, for the truly important things in life, I will also argue that we shouldn’t waste resources on health strategies that aren’t substantiated by good science – otherwise we are just gambling with our money.

It makes perfect sense to spend money on a strategy that is going to enhance your ability to live up to one of the five principles I listed above.

But if you consider jumping on a new complicated bandwagon in health, you’d better do your homework properly first, to avoid wasting time and energy on something that makes very little or no difference at all in your life.

My Review Of 23andMe (International)

It is the ultimate exercise in ego-tripping, when you order a DNA test kit from the international research company 23andMe.

One sends his spit off in a test tube to the Netherlands, and on the other end, a team of scientists are ready to report back a myriad of facts about the sender and his body, that he doesn’t necessarily already know.

I recently did it myself, and it is a lot of fun and an interesting experience.

To those who don’t know: DNA tests targeted towards the consumer market are on the rise these days, and before long, many people you know will probably begin to mention it, as it is only getting cheaper as time goes by.

With a DNA test, you will be tested for a variety of gene markers, from which you can tell all sorts of information; ranging from whether you have an imminent risk for specific diseases, to for example how your body reacts to a cup of coffee.

Researchers have found a very wide range of gene markers that can be associated with different bodily characteristics. For instance, we know that people who are carrying the allele APO*E4 have an increased risk of getting Alzheimer’s disease (their risk is 10 to 30 times higher than the rest of the population).

Thereby, it is not certain that APO*E4 carriers will get Alzheimer’s, and vice versa; all non-carries are not completely exempted for all risk – the likelihood for them is just lower.

In a sense, a DNA test looks at whether you “test positive” for a number of genes that we currently know something about.

So there is still limits to what we can determine from a DNA test, but then again, this field is undergoing rapid development at the moment, and knowing your own genome should only get more and more valuable in the coming years.

As you will see below, a DNA test can further tell you where your ancestors come from, which is great just, because I think our current, general perception of nationality could get shaken up, if we all understood that we come from all over the world.

It has been really fun and exciting for me and my wife, getting into DNA testing, and I will now show some of the results that I have found most informative and actionable about myself.

 

WHERE DO I COME FROM?

Since I am a completely pale-skinned, afraid-of-the-sun Dane, it’s easy to come to think of oneself as “100% Danish”. Luckily, a DNA test can quickly alter such a perception:

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Since I am also a natural redhead, I’ve already gotten teased for the fact that I might be 10% Irish, so no need to write further jokes in the comments section: p

 

WILL I GET SICK?

Next aspect of the test – the health part. This is where it actually gets a little nerve-wracking. I imagine, that it is much like waiting for the answer from a venereal disease test – if you test positive, you are screwed! Or more accurately, you could potentially be.

We are thereby presented with a long checklist of 11 genetic risk factors and 43 hereditary diseases, and you just have to hope, that you are coming up negative in as many of these as possible.

Below is an excerpt of my risk factors, where I luckily tested negative in all categories.

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It is worth noting, that one has to double confirm, that he wishes to unlock the access to some of this information, as 23andMe realizes how sensitive it can be!

 

WHAT IF I GET SICK?

Perhaps, the least exciting part of the report is “Drug-response”, which says something about how you would potentially respond to different types of widely used medications.

For me, this was nevertheless useful information, as I found out that I may respond negatively to a common statin (a cholesterol drug), which will hopefully never be relevant.

(The other part concerning PPIs, is just saying that I’m a fast metabolizer of this medicine)

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ALL THE FUN STUFF

This is clearly the best part of the test – the “traits” report. Here, you can see all kinds of information about what your genetic makeup else means.

For example, I learned that I’m a fast caffeine metabolizer, which explains why a cup of coffee has an incredibly strong effect on me, and then again, is out of my system rather quickly.

I learned that I am not predisposed to be overweight, or having a sweet tooth, hence I’ve never had any trouble keeping my weight in check.

Furthermore, I learned that I most likely can tolerate lactose, that a Mediterranean diet (containing high amounts of monounsaturated fatty acids) might not be the optimal weight loss strategy for me and that I might had become an accomplished sprinter (had I really trained for it!).

So this is just a selection of some of the things you could learn from my report, and below you will see even more.

One should note that there is a full report behind each line in the list, which further explains and refers to the studies that form the conclusions.

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This was my experience with 23andMe. I hope you could use this to judge whether this might be interesting for yourself.

A Quick Tip for Sleeping Better

To me, health is all about optimizing for performance. And when it comes to making an overall optimization, that is going to have a positive impact on all aspects of health, you want start out with sleep.

I do several things to enhance sleep quality, and today I will tell you about two of my favorite hacks, and how you can easily combine them.

It should come as no surprise to most people that managing light and noise at night, can have a positive impact on how well you sleep. A great Idea is to install blackout curtains in your bedroom, and reduce noise however you best can. But the easiest, and cheapest thing you can do to begin with, is buying a sleep mask that both covers your eyes and ears. This is even a sleep hack you can put in your bag and take with you on the road.

I use the Sleep Master sleep mask for this. It is comfortable and works like magic.

Another tool I frequently use for sleep is the smell of lavender. Essential lavender oil is one of those aroma therapy techniques that actually has sound science behind it (1). By exposing yourself to the smell of lavender, you can reduce stress/anxiety, improve sleep quality and even enhance the overall smell of your bedroom J

Normally, you put a few drops of the lavender oil into to an air diffuser, to distribute the smell throughout out the room.

This may all sound like old advice to most health nerds out there, so here is the actual tip of this post:

Put a few drops of the lavender oil directly on to the sleep mask itself!

This eliminates the need for an air diffuser and ensures that you always remember to utilize the lavender trick, since the smell will stick to the mask for an extended period. You will even bring the smell with you, when you take the mask on the go.

You will also have to use less of the semi-expensive oil, as you will localize the smell to just near your nose, instead spreading it to your whole bedroom.

Just remember not to put the drops where your eyes are on the mask.

Hope you enjoyed the tip.

Max

Supplement Goals Reference Guide – A Review

Being the frugal person that I am, it usually takes me some time to come to the decision of actually buying something. I also talked about this in my review of the Paperwhite Kindle from Amazon. I thought and thought about it, but when I finally pulled the trigger, I realized I should have bought the thing months earlier.

Today, I am in the same kind of situation, as I have finally bought an item, which I have had my eyes on for a very long time – The Supplement Goals Reference Guide by Examine.com.

This is a genius guide, that contains a mountain of information about every health supplement you can think of. It is a gigantic PDF file, that is still really easy to navigate via the inserted hyperlinks. If you are looking for a great place to get your supplements then check out iHerb there is also a coupon for iHerb so you can try it for a cheaper price. I always recommend their supplements.

One thing you can do with it – which you can also do for free on the company’s website – is look up almost all supplements in the world, and quickly learn what they can and cannot do for you.

But what this guide further does, is tell you which supplements to take, if you want to accomplish a specific “goal” – hence the name. This is the main value proposition. It means you can look for enhancements in everything from brain function, lean muscle mass, acne, constipation and a ton of others, and find the supplements with the most scientific backing to help.

The guide is made by the independent analysis bureau Examine.com, who pride themselves in being impartial and non-biased. I think it is fair to say, that they don’t have an incentive to be neither overoptimistic nor pessimistic about certain supplements, taking their business model into consideration, so in most cases, you should be able to trust their advice.

Let me give you an example of how the guide works.

Let’s say I have trouble sleeping at night, and I would like to find a supplement that might help.

I would open up my guide, and find the Health Goals section, and look for Sleep Quality:

Health goals reference guide - review

By clicking the link, I am instantly taken to the Sleep Quality section, where I will quickly learn, that with a “B level of evidence”, Melatonin and Ginkgo Biloba might be what I am looking for while Valerian root may show ineffective.

Examine Health Goal guide review

(I always thought that Valerian root had a positive effect on sleep! If I were to investigate this claim further, I could click on the “4 studies” link, and see how they came to the conclusion)

As you can see, this guide is neat, as it quickly will specify what you can do to solve a certain problem. Furthermore, it makes the available research much more accessible and easy to find, by referring to the included studies. I cannot tell you how many hours I have spent on Pubmed, searching for the basic benefits of a certain supplement. Those days are over now that someone has organized 4,000 studies for me in this manner.

As you can tell, I am pretty positively bend towards this product, and I strongly recommend it to all the health nerds, personal trainers and the other fanatics out there.

It is a fairly cheap investment, that you will probably find use from in the years to come. I say this, because Examine.com promises lifetime access to all updated versions of the guide, as new research comes out.

Thank you for reading!

[Review] The Wim Hof IPhone App

Wim Hof is all over the internet these days. He has been on all of my favorite podcasts recently (Joe Rogan, Tim Ferriss, Ben Greenfield and so on), which has made me really interested in the guy. Mainly because he is such an interesting and funny character. He is super charismatic, and you can’t help but feeling uplifted, when you hear him speak,

If you don’t know him, and haven’t seen it yet, you should watch the Vice documentary on The Iceman right now.

So I got really excited about his philosophy and wanted to learn more about his methods. I therefore, decided to download his iPhone app , and thereby get some of his teachings. And in this post, I would like to tell you, what I think of it.

In short, about the app: It is the worst app, I have ever not regretted buying! (?)

The app is just a collection of short videos, that might as well could have been released on YouTube. Of course, with the app, Wim gets to earn a little extra – which I don’t hate.

What I am saying is, a smartphone app really isn’t the best format for this material.

And there is really only 1 video in the app, that I’ve had real use of – the video that explains “The Wim Hof Method” – his special breathing technique. The rest of the videos are basically just him stretching and talking in an uplifting fashion (which I love listening to BTW).

The Wim Hof Breathing Technique

I will shortly explain how this works, as this was my biggest takeaway from the app. If you understand this concept, I don’t think you need to purchase the app, unless you just want to hear the charismatic man talk.

The breathing exercise works like this:

– You do 30-40 big, full inhales and releasing exhales in a row. That means you breath all the way in, and only release and let go without breathing all the way out again. The idea is to get more air in than out. This should increase oxygen levels in your body.

– When you do your last breath and breath out, you will notice, that you are able to hold your breath without any oxygen in the lungs for much longer than normal.

– You hold it for as long as you can, and then take one big in-breath again, hold for 10-15 seconds, release again, and see how long you can hold it, without any oxygen one more time.

– This is 1 full repetition. And you can do it 1,2,3,4 time – as many as you like.

What this exactly does for you, is a little hard to understand from just listening to Wim. It, for sure, has something to do with “the nervous system” and “the deep physiology” – both phrases he uses a lot! 🙂

I can tell you from my own experience, that the exercise gives me great energy, and I am better able to stand and stay in my cold showers when I do this alongside.

Unfortunately, Wim is often a little unspecific, which makes it hard to understand, what he is really “selling”.

My verdict on the app: Don’t buy it. It is very mediocre at best, and it contains very little useful material.

On the other hand, if you just love Wim’s personality, and you want to support him, and get more content from him, the app is a way to do that.

The 2/2 Rule For Controlling Your Caffeine Intake

Here on my older days, I have come to realize, that there actually is such a thing as too much coffee. Even good coffee…. Total bummer, I know.

Coffee and other caffeine containing drinks like tea has gotten a comeback, these past few years in the health community, which has gotten me and my peers all jacked up on Bulletproof Coffee and L-theanine containing beverages (tea again).

I love that all this deliciousness has gotten the stamp of approval, due to their high amounts of antioxidants and so forth. However, I still believe that there is an upper limit to the madness, when it comes to strong central nervous system stimulants like caffeine, and it must therefore be controlled and managed somehow. Læs mere The 2/2 Rule For Controlling Your Caffeine Intake

The best 5 minutes you can spend in the bathroom (at work)

You must wonder what the theme of this article is, when you first read the title.

You probably wouldn’t guess, that it is all about, how you can maintain your health and lower your stress at work, by executing a very simple manoeuvre, that I do daily.

In my time, working in a full time position for a large corporation, I have learned the value of taking a well deserved break in the middle of a busy workday. However, many people have a difficult time, getting up from their desk to do nothing – maybe because their boss are watching them, or maybe they are wondering what their colleagues will think.

Smokers have it easier in that regard. When they take a break, it is at least for a purpose, and it somehow becomes more acceptable.

I get around this whole issue, by using the bathroom in the office. Nobody is questioning, what you are doing out there (fortunately). Always remember, that you can go out there, to get your own space, and have a moment to breathe, or what else you like to do to calm down.

 

Here is what I do:

I like to, first of all, stand up when I get out there. I already sit enough as it is in the office.

Then I go up and stand next to one of the walls in the room, so I can make a stretching exercise in the chest.

It is the classic stretch you do, where you extend the arm and put it up against the wall, whereafter you rotate your torso away from the wall, to get a good stretch in the chest muscle.

This is a brilliant stretch to counteract, sitting hunched over the keyboard all day, and getting a better and more open posture.

While you are standing there stretching, one arm at a time, you should start focusing on your breathing pattern, to give your body a break and calm down your sympathetic nervous system.

A breathing pattern I like to do is “Box-Breathing”. You breathe in for 4 seconds, hold your breath for 4 seconds, breathe out again for 4 seconds and then hold it again for 4 seconds – and then repeat!

Try for instance doing 4 (or more) of these breathing sequences “on each arm”, until you feel completely calm again.

This is a great little trick for maintaining your health and posture, when you have a few minutes to spare at work.

 

Thanks for reading everyone!

 

Think Drinks: A Review & Recommendation

I often think of smart drugs, like I think of playing Black Jack at a casino. Not because it is a gamble to take them, but for another reason.

When you play Black Jack, you need to put the minimum required amount of money on the table, for every round you are sitting in. You are statistically more likely to lose than win every round you play, so if you constantly bet the same amount, you will lose everything in the long run.

The game is therefore all about guessing, which rounds are going to be your lucky rounds, and herein bet some extra money so you compensate for the damage taken in the other rounds.

Life is like that. You need to attend life in every second you are living it, but you also need to figure out, which moments count the most and then bet extra on yourself when they appear. A job interview could be an example. You always want to bring your A-game in that situation (bet more on yourself), and then you can go home and relax afterwards (bet less).

You put extra chips on the table in life, by showing up prepared: sleep well, study your subject, train, think hard about it, visualize……… and take smart drugs!

Smart drugs are just another chip, you put on top of your betted stack, when you feel like it is time to win.

It is a tool you can use, to make a greater impact in high stakes moments.

The market for smart drugs has become increasingly easier to navigate as a consumer these last years. Products like AlphaBRAIN and CILTEP, which I have endorsed on the blog before, are examples of smart drugs, that are wrapped in trustworthy brands, that lets the users feel safe while taking them. They have done this, by mentioning in their marketing, how natural their products are – AlphaBRAIN contains the plant Huperzia Serrata and CILTEP contains Artichoke Extract.

But the world of smart drugs, is actually much larger than just exotic plants. There is a whole plethora of synthesized chemicals out there, you can take to enhance cognitive performance, however, this is a field, where a lot more homework is required of the user, as he/she needs to know what is dangerous and ineffective.

There is especially one group of synthetic smart drugs, that stands out as being effective, well-tested and safe, which is:

 

The Racetam Family

Some of the most well known members of this group are Aniracetam, Piracetam and Oxiracetam.

Human studies have shown that they are able to:

“enhance learning in students or prevent against cognitive decline. Like all racetams, they are synthetic molecules that is not found in food sources or in nature.” (http://examine.com/supplements/Oxiracetam/)

The racetams is a complicated field to begin to look into. There are many different variants beyond the ones mentioned, new type gets invented all the time, plus, there is even a lot of discussion about, how you might need to pair racetams with another thing called choline, because they deplete this in your brain.

The optimal dose can even be tricky to determine!

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Skærmbillede 2014-12-22 kl. 14.51.05This is where the Think Drinks from Trubrain, that I would like to introduce you to, comes into the picture. They are the first company, that I know of, that has been able to marked the some of the more synthetic smart drugs in a more trustworthy manner. They have teamed up with neuroscientists from UCLA, in order to make the most safe and effective combination of smartdrugs, so you can just take them and get on with your day, instead of wasting it on researching.

They have chosen to use Oxiracetam in their products, which I see as the main ingredient, and they have even added choline to their drinks, so you don’t have to worry about that either. For good measures, you also get some more natural compounds via their products, like magnesium and L-theanine (from green tea – gives you a calm focus, by increasing alpha waves), so you’ll get the best from both worlds.

What I like about it, is that it doesn’t try to be “natural” like all the alternatives.

It just wants to be effective!

My review

My experience with Think Drinks from TruBrainAs I said, I have almost tried all widely commercially available smart drugs on the market by now, and to me, Think Drinks beats them all! (trust me, I have affiliate links to all of them, so I have no economic incentive, to recommend them over others). I am not sure, that the manufacturer would like me to say this, but the products gives me a pretty buzzy and hyper feeling – even when I take the ones without caffeine.

I usually experience brain fog in the end of my day at work, to the point where I cannot do anything meaningful the last hour of my work day. But Think Drinks eliminate this for me completely, when I take one after lunch!

They even taste really great, which I had never expected!

I am sure, I will be talking more about them, here on the blog in the future, when I will keep on trying to solve people’s productivity issues.

Try them out for yourself!


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Please note, this blog is sponsored by TruBrain, and you would help me out a great deal, by clicking this link and order a batch of Think Drinks for yourself. I guarantee, you won’t regret it!

Thank you

Hacking full time job fatigue

This is a feeling you might know, if you work a full time job:

Day in and day out, you dream about one day getting free – maybe by starting your own business. You have tons of ideas, you could start working on today, but it is really hard finding the time and, most importantly, the energy to do something, when you get home from work.

When the 8 – 10 hours of work are over, you feel beat, and just want to go home, turn off your brain and not think about anything that’s remotely demanding.

I certainly feel like that many days of the week.

It is terrible, because I constantly tell myself I will get out of the pay-check nightmare soon enough, but how is that going to happen, if I am not able to move forward outside of my normal job? Fortunately, I also have some days of my week, where I do feel capable of going home, and getting something done.

Some months ago, I therefore decided to find out, what it exactly is, I do right on those days where I have enough energy. That way, I could replicate it and maximize my productivity outside of work.

So I initiated this grant self experiment.

 

First

I determined, how I was going to measure this.

I decided to ask myself every day, when I was done with work: “On a scale from 1 to 10, how likely are you to go home and read a book, provided you don’t have anything else to do?”.

I thought that would tell me something about, how mentally fresh I felt.

Every day, this number between 1 to 10, was recorded in an excel sheet.

I ended up calling this measurement my “Level of Mental Clarity” or LMC, and this was what I wanted to hack. (It would be the “Y” in my graphs -> the thing that goes up or down, depending on “X”)

 

Then

I thought really hard about, which factors might be influencing my LMC?

“Which Xs might be involved in making my “Y” (LMC) go up or down?”

I came up the following list of things I decided to track as well:

  • Sleep
  • Hours of standing at work, as opposed to sitting
  • Smart drugs taken,
  • Tea/Coffee consumption in the afternoon
  • Other relevant nutritional supplements

I recorded all this data for 30 days, and underneath are some of the few lessons I learned. The experiment was extremely simple, and it didn’t cost me anything. You can therefore just as easily make a similar experiment yourself, and find out what keeps your energy levels up all day.

 

Lesson #1 Mondays suck

Different levels of energy on different weekdays

The first correlation I was able to make, after collecting all the data, was between weekdays and LMC. I calculated my average LMC level for each day in the week, and found that I hate mondays, just as much as Garfield. I tend to lighten up again and accept the fact, that the week has started on tuesdays, and then I slowly decline from there.

This is actually valuable information to me. Now I know, I should always book important appointments after work on tuesdays, and stay away from booking anything on mondays and fridays in the future.

 

Lesson #2 Sleep = very important

Level og mental energy and sleep

Just like you would expect: there seems to be a correlation between how well I sleep during the night, and how fresh I feel mentally in the afternoon.

All of the blue dots are data points, and the black line is the tendency line, that indicates there is a positive correlation.

I often times get up really early in the morning to have more productive hours, but that doesn’t really help, if it wrecks my whole day.

 

Lesson #3 Stand up at work (& plan your self experiment)

Getting energy from standing

Here is a valuable lesson I learned from doing this experiment: always make a detailed plan for your self experiment. Let me explain.

In the beginning of this experiment, I simply thought I could record, how many hours I was standing up during a particular work day, and then correlate it to my LMC later.

But there is a major problem with me just standing up, however much I feel like on any given day. This is because, I was probably standing up more on the days where I felt fresher anyway. That means, me standing up a lot, could be indicative of me having slept very good the night before.

I found a positive correlation as shown in the graph above, but I am not sure, that tells me much.

What I should have done instead, was to plan, how much I was going to stand each day, so I could see, if I would be able to manipulate the LMC with more or less standing.

 

Lesson #4 Supplementing with Q10 may work

Supplementing with Q10 for energy

I started supplementing with Co enzyme Q10 halfway into the experiment. I thought it might be able to enhance my LMC score, as it is a compound involved in the Krep Cycle or creation of energy/ATP in the human body.

The diagram above shows, that there may be a chance that it helped me, but this could also be a mere coincidence or placebo effect. The effect is not profound, and my score could have gotten higher, as a byproduct of me being more aware of all this stuff.

 

Lesson #5 Smart drugs are not a help in the afternoon

Smartdrugs and energy in the afternoon

Here is something I was really looking forward to do, while collecting the data for the experiment: Sorting my LMC column by the highest value

That way, I would be able to see my top 5 days, and then analyse what I exactly did.

 

It is no secret to readers of my blog, that I am a big proponent of smart drugs, and during this experiment, I approximately took something every third day. I took AlphaBRAIN, Ciltep & Bulletproof GABA.

I always take my smart drugs in the morning with the rest of my supplements, but according to the data shown above, it seems like I burn out later in the day because of it. Smart drugs give a nice burst in the morning, but when I am in for a very long day at work, I might be better off not taking them at all. Or at least take, them in the afternoon, so they can help me on my own time.

 

To summarize, here are the five lessons I have learned from doing this experiment:

 

  • It is not optimal for me, to schedule important appointments on mondays and fridays after work.
  • Sleep should be a priority – no surprise there
  • Standing a lot at work is probably a good idea, but so is making a strict plan for a self experiment(!)
  • Supplementing with Co enzyme Q10 might work, but it is not profound
  • Smart drugs should be taken right before a high performance event. They do not enhance focus for hours and hours.

 

 

And that is about it!

Please let me know, if you have any questions about the experiment underneath, and I will gladly provide you with further details.

Thanks for reading guys!

5 Golden Nuggets on Mobility and Lifestyle

Here is another great book, that I have recently added to the Book Club for Top Performance. I really enjoyed reading it, and in this blog post, I will give you some of the best lessons I have learned from it.

I almost only like books that are practical. Books that give you tips or tools, that you can put to use right away. You saw in an earlier post why I have a minor problem with Transcendental Meditation for this reason – however, this book is just the opposite.

Mostly it teaches you some of the basic standards your body should be able to live up to, in order to be an excellent runner, but many of the tips that it gives you, are very relevant to anybody.

 

Here are 5 of the best Golden nugget Ready to Run gives you on mobility and Lifestyle.

 

1. Hydrate properly

The book talks about how you are not going to get much hydration from water alone. The water needs to be delivered with other nutrients to your body, to enhance absorption.

One way to better absorb your water, is to drink it with salt. This means water and food goes great together. When you drink water without eating anything, you should consider spiking it with regular table salt, or if you can’t stand the taste, with an electrolyte capsule.

Ensuring that you are fully hydrated is going to give you maximized sports performance, plus protected joints, as you connective tissues also need to stay moist as well.

 

2. Wear compression gear

Wearing compression gear, has greater benefits than you would think. It increases blood and lymphatic circulation, which makes it great to wear at the office, where you sit or stand still all day, and it will also help you recover quicker from workouts.

 

3. Wear flat shoes

Wearing flat shoes will restore the natural expression of your foot. If you walk around in too supported shoes everyday, it will destroy the arches of your foot and the natural movement mechanics in your ankles, which will lead you to a great potential for injuries and inefficiency in movement.

 

4. Mind how you stand

Many of us have never been taught to stand correctly ever. This means many people make fatal mistakes in the way they position their body.

One of the first things you should remember is, to always point your toes straight forward, both when you walk and stand. This will among many things reduce your risk for knee injuries.

Further more should you mind if your spine is in a natural position. You shouldn’t slouch, and you shouldn’t over arch your back either. Find a neutral position.

 

5. Find 10 minutes to do mobility exercises everyday

This is the only amount of time the book requires from you.

I have started to try and do a few of all the mobility exercises every morning. That gives you a nice calm start on the day, and you just spend 2 minutes on each position at a time.

 

You can of course learn a lot more from the book, but here are a few ways you can start enhancing your life, now.

Thanks for reading.