Fit for Life: A Simple Plan for a Better Quality of Life

Fit for Life: A Simple Plan for a Better Quality of Life

As you know from reading previous articles, I am all about hard work, discipline, and putting myself through pain and punishment to grow and strengthen myself on all levels. 

I did The Project in 2019, The Spartan Death Race in 2022, and The Spartan Beast in 2023. 

Not only did those things punish me physically and mentally, but they also made me stronger, more resilient, and better equipped to handle adversity at any level, which is why I volunteered to endure these types of activities. 

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You may also know that I greatly advocate for rest and recovery. For over 30 years, I have known that we don't actually grow and develop during training but when we stop, recover, and rebuild. 

Recently, after reading several books on health and longevity and being reminded of their importance, I have been even more focused on these two program components. 

At 56 years old, I have determined that I want to exploit every advantage I can muster to stay fit and healthy at an elite level for a longer period of time and be pain-free in the process. (Smashing my body into submission isn't the best approach to achieving this goal.)

That said, I have been extra focused on the four main pillars to ensure that I keep building muscle, losing excess body fat, and looking 10 years younger than my biological age. 

I always preach these four pillars: exercise, hydration, nutrition, and sleep. It's easy to tell you to do these things, but after reading Peter Attia's book Outlive, I have dialed them in even better.

I'll give you the whys this week, just telling them what's, so hopefully, you can understand each and be determined to apply these principles to your lifestyle. 

 

Exercise—We need to move our bodies every day to maintain a healthy physique. Due to the luxuries we now have, we no longer build our own shelters and hunt for food. Therefore, it is important to strengthen our hearts by training with weights and doing some high-intensity movements.

 

Here are a bunch of benefits:

•Makes you stronger

•Burns calories efficiently

•Decreases abdominal fat

•Can help you appear leaner

•Decreases your risk of falls

•Lowers your risk of injury

•Improves heart health

•Helps manage your blood sugar levels

•Promotes greater mobility and flexibility

•Improves mental health

•Makes your bones stronger

•Boosts your mood

•Improves brain health

•Promotes a better quality of life

 

Nutrition: This is the key to success. You can only build muscle with the proper amount of protein and raw materials. When we eat poorly, we not only increase body fat but also hinder muscle growth, which slows your metabolism and makes it more challenging to get in good shape.

 

Here are some reasons to get adequate protein:

•Building and repairing tissues: Protein is the building block for all muscle tissue and is necessary for repairing and building tissues. 

•Maintaining fluid balance: Proteins in the blood, such as albumin and globulin, help keep water in the bloodstream. 

•Supporting the immune system: Protein is necessary for making the cells that fight infections. 

•Providing energy: Protein can act as an energy source. 

•Transporting and storing nutrients: Proteins transport materials within the body. 

•Driving metabolic reactions: Protein drives metabolic reactions. 

•Maintaining pH: Protein helps maintain pH

Sleep - to restore. Not only do we repair physically, but our brain rejuvenates while we sleep. Here are some reasons to get your 8 hours in:

•Brain function: Sleep helps your brain form and maintain pathways for learning and memory. It also helps your brain remove toxins that build up while awake. 

•Physical health: Sleep helps you maintain a healthy weight, improves your heart health and metabolism, and lowers your risk of chronic conditions like diabetes and heart disease. 

•Mental health: Sleep helps reduce stress, improve mood, and get along better with people. 

•Safety: Sleep helps you avoid injuries and motor vehicle crashes. 

•Growth and development: Sleep helps support growth and development in children and teens. 

 

Hydration: This is the most overlooked and common deficiency in people and can be easily overcome. Remember, we live on a cellular level, so hydration is super important.

 

Here's why:

•Organ function: Water helps organs function appropriately by transporting nutrients and removing waste. 

•Body temperature: Water helps regulate body temperature by distributing heat and cooling the body through sweat. 

•Joint lubrication: Water lubricates joints to keep them moving smoothly. 

•Mood: Dehydration can cause you to feel tired, cranky, or irritable. 

•Cognition: Hydration is essential for thinking clearly and being productive. 

•Sleep quality: Being well-hydrated can improve the quality of your sleep. 

•Senses: Water is essential for your senses to work correctly. 

•Life-sustaining: Humans can only last about one week without water, even though they can survive up to six weeks without food. 

Notice some overlap in benefits? 

Hopefully, this article illuminates how simple it is to create a healthy and fit body that performs optimally on all levels. Even if you implement one trait at a time until it becomes a habit, you will see immediate results. 

 

I want to take advantage of every opportunity to perform better, even if it's only 1%. As we age, I am looking for quality of life over duration, as I want to be in optimal shape as long as I am alive on this planet. 

 

Thanks for reading,

Coach Matt