20 Apr 2022
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The Continuous Improvement Learning Cycle

The Continuous Improvement Learning Cycle

Kaizen, the Japanese word for continuous improvement, has a long history of success in organizational improvement. The Personal Kaizen movement applies these continuous improvement best practices on a personal level – helping you make small changes to continuously improve yourself. This post shares a continuous improvement learning cycle you can use to experiment and discover the changes that work best for you. Our team has shared our 10 Rules for Life and many simple personal improvement recommendations. Some of our suggestions can change your life for the better, but not every idea is going to be one that makes sense…
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13 Apr 2022
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12 Small Habits that will Change Your Life for Good

12 Small Habits that will Change Your Life for Good

I recently saw a new book in my local library that I knew I had to read and share with the Personal Kaizen community. Liquids Till Lunch: 12 Small Habits that Will Change Your Life for Good by MaryRuth Ghiyam is a 2021 release with a title that made me skeptical and a subtitle that made me interested. I wondered – how many of her 12 small habits would agree with the Personal Kaizen 10 Rules for Life? The author is a certified health educator and nutritional consultant with several episodes of personal loss as defining life experiences. This post…
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06 Apr 2022
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Eight Ways to Exercise Your Brain

Eight Ways to Exercise Your Brain

Rule 2 of The Personal Kaizen 10 Rules for Life is to develop good habits around eating, exercise, learning, and meditation that will last throughout your life. Last week we shared a 20-minute-per-day physical fitness routine that will help you maintain your body. This post shares eight ways to exercise your brain. Cognitive Health Declines as We Age Cognitive health – the ability to think, learn, and remember - is critical to performing everyday tasks. Most of us realize that cognitive health declines as we age. But it is not clear what causes this decrease, or why some people are…
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01 Apr 2022
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$20 and 20-Minutes a Day for Easy Physical Fitness

$20 and 20-Minutes a Day for Easy Physical Fitness

Are you a busy person who would like to get in better shape? If you struggle to find time to get to the gym, check out our $20 solution that allows you to spend no more than 20-minutes a day on physical fitness. If you are new to any of these exercises, please start slow and easy. My goal is still to only do one push-up per day, although I typically do many more. It is fun to start by doing a comfortable number at first and observing the increase in how many reps you can complete as you grow…
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23 Mar 2022
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Important Lessons Learned from My First 3-Day Fast

Important Lessons Learned from My First 3-Day Fast

Over the past several posts we have introduced the concept of fasting and different ways to fast, researched the scientific benefits of a 3-day fast, gave tips on how to prepare for a fast, and then shared my experience and video journal of a first-time, 3-day anti-aging fast. This post will summarize key lessons learned from my first 3-day fast and provide some final tips before you begin a fast of your own. UPDATE: 4-Weeks Following My Fast My first lesson learned has to be a reflection of what the 3-day fast changed in me as a person. What eating…
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16 Mar 2022
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Learn Before You Fast: My 3-Day Fasting Experience

Learn Before You Fast: My 3-Day Fasting Experience

I came across the idea of fasting in my research on smart health habits enough times that the benefits seemed worth any risks. Recent podcasts with guests like Tim Ferris, Dr. Peter Attia, and Dr. Dom D’Agostino all shared reasons for multi-day fasts. But would this work for a 45-year-old father of three teenagers? I decided to prepare in advance and then share the results of my 3-day fasting experience with the Personal Kaizen community. Tuesday and Wednesday: Day 0 I looked at my work and home schedule and decided on a good week to schedule my first ever 3-day…
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03 Mar 2022
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How to Prepare for a 3-Day Anti-Aging Fast

How to Prepare for a 3-Day Anti-Aging Fast

After researching the scientific benefits of a 3-day fast, I decided the benefits were worth the potential discomfort of starving myself for a few days. But I had lots of questions first. Was this safe? When would I start? How would I maximize the benefits and minimize the pain? This post shares how I went about preparing for a 3-day anti-aging fast. Is a 3-Day Fast Safe? Don’t fast for more than 24 hours without first consulting a doctor, and be especially cautious if any of the following is true about you: You are younger than 25 or older than…
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24 Feb 2022
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Scientific Reasons Why a 3-day Fast Promotes Longevity

Scientific Reasons Why a 3-day Fast Promotes Longevity

Last week we covered some common reasons people choose to fast and some methods for safely going without calories for between several hours and several days. This week we are going to share some of the scientific reasons why a 3-day fast will help you live longer. Fasting removes the body's access to glucose and forces the body to produce its own sugar for energy. The liver converts non-carbohydrate materials, including fat, into energy at the start of a fast. Later, the body goes into ketosis and burns stored fat for energy. Fasting puts the body under some mild stress…
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17 Feb 2022
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An Introduction to Fasting and its Benefits

An Introduction to Fasting and its Benefits

Fasting is the abstinence from food and/or drink for health, ritualistic, religious, or ethical purposes. The Personal Kaizen team is studying fasting as means to a longer, healthier life. Here is a short introduction to fasting and its benefits. Some believed benefits of fasting include: Anti-aging effectsLowered risk of chronic diseasesImproved sensitivity to insulinWeight lossLower blood pressureIncreased cancer treatment efficacy Our next post will cover these benefits in detail. For now, we will provide an education on the basics of fasting, reasons for fasting, and types of fasting. Reasons for Fasting Common reasons people chose to fast include: Religious Fasting…
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14 Jan 2022
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Morning Routine Habits to Get Your Day Started Right

Morning Routine Habits to Get Your Day Started Right

Last week we explained the importance of establishing a morning routine. This week we are sharing morning routine habits to get your day started right. I continue to test these routines daily. Everybody is going to have their own goals for the morning and differing amounts of time available before responsibilities kick in. This post will share a 60-minute routine with some shortcuts to make it into a shorter 30-minute routine. We hope this post provides you with some improvement ideas and inspires you to either improve your current morning routine or begin a morning routine that gets your day…
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