06 May 2025
0 Comments
Get Stronger by Weightlifting Just One Hour Per Week!

Get Stronger by Weightlifting Just One Hour Per Week!

I learned in the book, Outlive: The Science and Art of Longevity that strength training is as important as cardiovascular exercise. Weightlifting helps support and protect the body, maintains metabolic health, and stimulates the growth of bone. I have wanted to get stronger by weightlifting, but my busy family and work schedule has made it hard to find the time. This post shares the new weightlifting routine I have been tested for the past six months – a routine that has helped me get stronger by weightlifting just one hour per week! I’ll begin by reviewing a few key principles…
Read More
08 Apr 2025
0 Comments
Outlive: The Science and Art of Longevity II

Outlive: The Science and Art of Longevity II

Last month we shared part one of our summary of the Peter Attia book, Outlive: The Science and Art of Longevity. We described Attia’s focus on healthspan over lifespan; all of us want to maintain an excellent standard of living as we grow older. Part one covered the importance of exercise and strength training. This second half of the book summary shares Attia’s recommendations for: Nutrition, Sleep, Emotional Wellbeing and Detection Why Don’t Doctors Learn Nutrition in Med School? Attia is amazed at how little time he spent in school studying nutrition, yet “you are what you eat.” Attia prefers…
Read More
11 Mar 2025
0 Comments
Outlive: The Science and Art of Longevity

Outlive: The Science and Art of Longevity

Outlive: The Science and Art of Longevity is a 2023 book by physician and podcaster Peter Attia, MD. I have regularly listened to Attia’s podcast “the drive” for the past 3-4 years and like that his guests are experts in areas of health and wellness. He wrote Outlive over many years to summarize his current thinking on longevity and aging well. Attia’s podcasts and book can get detailed and complicated; here is a simple summary of what you can do to improve. Attia describes attending the funeral for the mom of a good friend. The 67-year-old mom had been a…
Read More
13 Nov 2024
0 Comments
Key Components to Living a Good Life

Key Components to Living a Good Life

Have you ever wondered, "Am I living a good life?" We all have the same 24 hours in a day; however, each and every one of us spends them differently, leading to various outcomes. In this week's post, we're excited to share a TedTalk by neuroscientist Wendy Suzuki and HSBC Global Private Banking and Wealth's CEO, Annabel Spring, where they discuss the key components of living a good life. While watching, be sure to note where you are already meeting the mark and where you may need to improve for a good life! https://www.ted.com/talks/annabel_spring_and_wendy_suzuki_what_makes_a_good_life_a_neuroscientist_and_a_global_financial_ceo_answer?subtitle=en Key Components to Living a Good…
Read More
10 Jul 2024
0 Comments
Blue Zones: Longevity Miracle or Just Bad Data?

Blue Zones: Longevity Miracle or Just Bad Data?

A few months ago we shared lessons from bestselling author Dan Buettner’s series, Live to 100: Secrets of the Blue Zones. There are several lessons I have applied to my plans for a long, happy life. Just this past week I heard an interview that questioned whether the Blue Zones are real, or instead a case of bad data. Here is what I found out through a bit of research. Live to 100: Secrets of the Blue Zones Dan Buettner’s Netflix series Live to 100: Secrets of the Blue Zones describes areas of the world with higher life expectancies and…
Read More
12 Jun 2024
0 Comments
Surprising Unconventional Tips for Better Sleep

Surprising Unconventional Tips for Better Sleep

Our previous post shared ways to improve sleep by optimizing the quantity, quality, regularity, and timing – the QQRT factors – of sleep. Sleep is critical to health and wellness, and research shows optimizing all four of these factors will keep you well-rested. We learned about these factors from research on the work of Dr. Matthew Walker, Professor and Founder of the Center for Human Sleep Science. This post will focus on additional factors that impact your sleep and includes several surprising unconventional tips for better sleep recommended by Dr. Walker. Before we mention the unconventional tips, here are some basics…
Read More
15 May 2024
0 Comments
Improve Sleep by Optimizing Quantity, Quality, Regularity, and Timing

Improve Sleep by Optimizing Quantity, Quality, Regularity, and Timing

Until very recently, science has been unable to explain why we spend over one-third of our lives sleeping. Dr. Matthew Walker tackles that topic in his 2017 bestseller, Why We Sleep: Unlocking the Power of Sleep and Dreams. Walker is a Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science and has recently shared his updated research as a podcast guest. Sleep is a key factor in our health, wellness, and longevity – this post will focus on how to improve sleep by optimizing quantity, quality, regularity, and…
Read More
21 Feb 2024
2 Comments
Live the Secrets of the Blue Zones for a Long, Happy Life

Live the Secrets of the Blue Zones for a Long, Happy Life

Photo Credit: Blue Zones A few months ago we shared bestselling author Dan Buettner’s video introducing some of the biggest secrets to why people living in “blue zone” have much higher than normal life expectancies. It was a promotion for his new four-part Netflix series, Live to 100: Secrets of the Blue Zones that we just finished watching. This post shares a few of the secrets from Buettner’s Netflix series. Live to 100: Secrets of the Blue Zones Dan Buettner is a National Geographic Fellow and bestselling author who has found five “blue zones” in the world where people live…
Read More
24 Jan 2024
0 Comments
Strategies for When You Are Feeling SAD

Strategies for When You Are Feeling SAD

Many people in New England and other northern states struggle with increased feelings of sadness and depression beginning in November. The holidays can be a stressful time for many, but some of your symptoms are likely caused by seasonal affective disorder. Seasonal affective disorder (SAD) is a type of depression affecting people in very northern (and very southern) latitudes due to the reduced sunlight exposure from the shorter, colder days of the winter months. Symptoms include low mood, fatigue, loss of interest in activities, and changes in appetite or sleep. Here are some of our top strategies for when you…
Read More
27 Dec 2023
0 Comments
Personal Kaizen: The Secret to Living a Longer, Healthier Life

Personal Kaizen: The Secret to Living a Longer, Healthier Life

The second rule of our 10 Rules for Life is to take care of your body and mind. Personal Kaizen has several upcoming posts focused on longevity – the secret to living a longer, healthier life. We will summarize the new book Outlive: The Science and Art of Longevity and share our research on behaviors and habits to adopt for a long, happy life. Today’s post shares highlights from bestselling author Dan Buettner’s research into why people living in “blue zone” have much higher than normal life expectancies. He has a new Netflix series we will be watching this winter.…
Read More