FOUR FOR FRIDAY 6: HEALTH

1. The 7 minute man

During yesterday’s workout, the 7 minute man joined me. The routine consisted of X miles at an “easy” pace, followed by X miles at a brisk 7-minute pace, and finally, another X miles at an easy pace. Now, what does X represent? X can symbolize anything: reps on the bench press, miles run, laps swum, or any other fitness metric. It’s not about the specific number—it’s about the effort put in.The key is that X serves as a placeholder, what is really of importance here is the 7 minute man. The 7 minute man is a figment of my imagination who stands by my side, cheering me on, rooting for me, and pumping me up. His words give me fuel and energy when I need it most. Sometimes he’s sweet, offering gentle encouragement. Other times, he’s a bit more wicked, pushing me and conjuring up specific images that only he and I know will take me to my edge.

The "7-minute man" understands my capabilities better than anyone. When I think I'm finished, he leans in and whispers, "Hey man, you've got more." He's my best friend and my strongest competitor—a paradoxical blend of support and challenge. Do you have a "7-minute man"? Someone who pushes you to your perceived limits and says all the right things at the right times to motivate you when you need it most? If not, I encourage you to create this for yourself. He’ll help take your gains to the next level. 

2. Supplement of the week: Chlorella

Some time ago, I developed an interest in understanding the components of my food and their significance. In one of my previous newsletters, I highlighted a supplement called “Live it up,” which contains a nutrient dense superfood: chlorella.

Let’s delve into what makes chlorella and what makes it so special:

Complete Protein: Chlorella boasts an impressive protein content, making it a valuable source for all nine essential amino acids. Particularly exciting for myself and all those plant-based individuals out there seeking alternative sources for complete proteins.

Detoxification Power: Chlorella’s ability to bind to heavy metals is noteworthy. It aids in the detoxification process, helping rid the body of harmful compounds.

Immune System Support: Chlorella contributes to immune system functioning, bolstering our body’s defense mechanisms (see below).

Cholesterol Management: By decreasing LDL (bad cholesterol) levels, chlorella benefits individuals with high blood pressure (HBP).

Antioxidant Richness: Its high antioxidant profile combats stress and promotes overall well-being.

Chlorophyll Boost: Chlorella’s vibrant green color comes from its high chlorophyll content. Chlorophyll has been associated with improved health, cognitive function, and brain health.

In summary, whether you choose a green supplement or opt for leafy greens directly, incorporating chlorella into your diet can offer tremendous health benefits.

3. What supplement do I take daily?

Alpha brain. Hands down .For nearly a decade, I’ve been taking Alpha Brain and can’t speak highly enough about its long-term and short-term benefits. This natural nootropic provides an alternative for those who struggle with brain fog, cognitive impairments, recall issues, and attention deficits. Let me share my experience:

Enhanced Focus: Alpha Brain has been beyond helpful for maintaining my focus during long work hours and study sessions. 

Improved Clarity: Alpha Brain feels like it sweeps away the mental cobwebs and helps me think more clearly.

Memory Boost: Recalling information feels a lot smoother with Alpha Brain. Whether it’s remembering names, facts, or details, this supplement has my back.

Attention and Recall: Alpha Brain supports both attention span and recall ability. My focus feels like it zones in without it being too invasive or intense.

Natural Ingredients: Alpha Brain’s formula is all-natural, containing a blend of components and compounds that support overall brain functioning. No synthetic stimulants—just nature’s finest.

A Word of Caution: Sometimes, when the effects wear off, I notice a touch of mental fatigue. But honestly, uncertain as to whether this is of my own volition (overworking) or from the supplement in itself. I believe it comes from the former.

Remember, I’m not sponsored—I’m just a believer in Alpha Brain. If you’re struggling with any of the challenges mentioned above, consider giving it a try. And before purchasing, take a moment to read my disclaimer below.

4. Recovery

Many athletes I find myself surrounded by struggle not with working out at this point, but rather not working out. Yoga has been my refuge. It serves as active recovery for my body, enhancing my mobility, flexibility, and easing muscle soreness by promoting blood flow to stiff areas. When practiced at 30%-60% of your maximum heart rate, yoga as well as other forms of active recovery can help deliver fresh nutrients to the body- see here.

The benefits of yoga are abundant. From stress relief to mental health improvement, it’s a holistic practice. As I prepare for certification in India this summer, I encourage you to explore yoga too. In Denver, Corepower, Tula, and Black Swan are excellent studios I’ve enjoyed. Additionally, I enjoy doing online sessions here and there with Breathe and Flow, which even offers a channel tailored for men.

In my opinion intense training isn’t always the answer. Sometimes, our bodies whisper, “Be kind to me.” Smash the stereotype that men shouldn’t be gentle with themselves. Embrace your multifaceted self— being kind with yourself allows you to develop kindness and grace with others. 

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.