FOUR FOR FRIDAY 17: HEALTH
“Take care of your body. It’s the only place you have to live in.”
— Jim Rohn
Health—one of my favorite subjects. As always, if you have any questions, please feel free to reach out. Wishing you a long life filled with things you love, people you love, and experiences that take your breath away.
Peace
1. Workout Of The Week: Dynamic Leg Day
A leg day workout from this week's rotation. Give it a go!
Warmup (10 minutes)
3 Sets
Hex Bar Deadlift → Drop Barbell and Max Vertical Leap (8 of each movement)
Walking Lunges (20 total reps)
Single Leg RDL (10 ea leg)
4 Sets
:30 Goblet Squats with Dumbbell
:30 Standing Single Leg Balancing on Bosu
:30 Sumo Deadlift with Dumbbell
Cooldown Stretch (10 minutes)
2. Meal Of The Week: BBQ Portobello
The curry cauliflower and BBQ mushroom tacos from El Camino in Denver Highlands are two of my favorites. All the food I've tried there has been delicious. Football, Mexican food, and some solid drinks make it an awesome place to stop by if you're in the area. The serving staff and management are phenomenal as well. Taco Tuesdays are one last reason to check it out, with tacos at a discounted price. Check it out and let me know your thoughts!
3. Mineral/ Vitamin/ Supplement of the Week- Caffeine
I could talk about this forever, but Andrew Huberman did an excellent job explaining it on his podcast. Here’s a snippet you can watch to learn more about caffeine and its effects on the nervous system. Before you dive in, here are some quick fun facts:
How it works: Caffeine increases the density and efficacy of dopamine receptors by boosting epinephrine in the brain and body. It also blocks adenosine receptors, preventing drowsiness and increasing alertness.
Sleep Impact: Caffeine has a half-life of 3-6 hours, which means it can still affect your sleep if consumed too close to bedtime.
Global Popularity: Over 80% of the world’s population consumes caffeine daily, found in coffee, tea, soda, and chocolate.
Dark vs. Light Roast: Contrary to popular belief, dark roast coffee has less caffeine than light roast due to the roasting process.
Lethal Dose: Consuming around 10 grams of caffeine at once (about 100 cups of coffee) could be fatal.
4. Person to Follow: Max Luguvare
I’ve been following Max for a while, and originally found him through twitter (a.k.a X). Max Lugavere is a health and science journalist, filmmaker, and bestselling author known for his work on brain health and nutrition. He authored the Genius trilogy, including the New York Times bestseller “Genius Foods” and the Wall Street Journal bestseller “Genius Kitchen.” Max also hosts “The Genius Life” podcast, one of the top health and wellness podcasts in the U.S.
Disclaimer: These tools are simply options, and what works for one person may not work for everyone. I neither encourage nor discourage their use. Ultimately, the decision of how to use this information rests with you. The information provided regarding the use of supplements is for educational purposes only and should not be construed as medical advice. It is crucial to consult with a qualified healthcare professional before starting any new supplement regimen, particularly if you have pre-existing medical conditions, are pregnant or nursing, or are taking medications. Supplements have the potential to interact with medications or cause adverse effects in certain individuals. Furthermore, the efficacy and safety of supplements can vary based on factors such as dosage, formulation, and individual response. Supplements should be approached with caution and should not be viewed as a substitute for proper medical diagnosis, treatment, or management of health conditions. Statements regarding specific supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Always adhere to the instructions provided by the manufacturer and consult a healthcare professional if you have any questions or concerns.
