by My annual thoughts on aging well
Birthdays always make me look back on the last year and ahead to what’s to come. I’m writing a two-part series on the things I’ve done, both right and wrong, regarding healthy living.
Since today (Saturday) is my birthday, I’ll be generous with myself and talk about the good stuff. It’s a short but profound list.
First, I’ve lifted weights steadily since I was in my mid-20s. I started for vanity, but now I’m doing it for the increased health span. One of the most significant detriments to our health as we age is sarcopenia, the age-related decline in muscle mass. However, research shows that lifting weights can keep your muscles and strength well into your elder years.
I recently set a personal best on bench press, and I’m definitely not getting any younger, so I feel good about that.
Next–I stopped drinking two and a half years ago. I know that’s a massive deal for many people, and I’m not here to try and convict you about your choice in the matter, but I wrote about it at the one-year mark here, so check it out if you want to hear that story.
Two years ago, I started seriously doing cardio. I’ve written about that here and here. Adding cardio to weight training has made me feel younger than ever.
Regarding supplements, I’ve maintained healthy vitamin D levels all these years. I’ve also been taking a magnesium supplement for about 15 years now. Magnesium prevents DNA replication errors when cells divide, a significant part of cellular aging. For a deep dive into magnesium supplementation, watch this video (it’s long but worth it if you like to geek out on this stuff like I do).
Also, since about 2016, I’ve been taking a collagen supplement, and I’ve been consistent with it for the last few years. In the last two years, I’ve been adding psyllium husk to the collagen (I call it my “nightly sludge”), which keeps me from overeating, lowers cholesterol, and regulates the ol’ GI tract. And lately, I’ve been adding creatine to the sludge for a triple threat of benefits.
Creatine deserves its own post, which I’ll do shortly. Here’s a short video to whet your appetite. The benefits extend far beyond the strength training stuff most people think of when they think about creatine.
One final thing on the “things I’ve done right” list is getting my sleep schedule down better than ever. I’ll admit I spent too many nights staying up too late in 2019 when my wife and I were singing karaoke twice a week at the dive bar down the street, but right around that time, I read Matthew Walker’s book on sleep and decided to make some changes. I’m glad I did. Watch this video to get a taste of what he says about the subject.
My next post will be on my list of fitness regrets. Check back soon.
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