Today’s issue is brought to you by Unstoppable After 40 Coaching Program. We help executives, entrepreneurs and business owners lose 20+ lbs of fat and look their best without triggering old injuries, sacrificing their social life, or spending hours in the gym.
If you’re an entrepreneur who’s looking to get into your best shape in a way that fits your busy lifestyle click the link below to schedule a 15-Min strategy call with me.👇🏽
Have you ever wondered why it’s so common to start a goal on a time-based milestone like New Year’s or a birthday?
It’s so common that scientists even have a name for it:
“The Fresh Start Effect.”
It’s the phenomenon where people are more likely to tackle their goals during an important time for them.
When I first read about this, I thought about all the calls I’ve had with my coaching clients when they first joined my program.
I ask: “Why is this an important goal for you right now?”
And some of the answers I’ve received:
“I feel like it’s now or never.”
“My kids are off to college and now it’s time to focus on me.”
“I got my bloodwork back and my doctor said I’m pre-diabetic.”
“I recently sold my business and I need to get my health back.”
“I’m about to turn 50 and I want to be in the best shape of my life.”
“My company was acquired and they just made me CEO and I think I’m going to get unhealthy if I don’t take action now.”
The lesson here is this:
Take MASSIVE action when you’re in one of these important moments in your life.
Why?
The biggest issue for people taking action with their health is that they’re not motivated to do it.
Said another way, they feel like it’s not the “right time.”
Of course, this is just nonsense.
I’ve talked to people who magically found time for their health when they had a heart attack or a diabetes diagnosis.
I don’t want you to become one of these folks.
But if you miss your motivational moment in time, you’ll have to wait again until you hit another important milestone.
Missing too many opportunities like these, because you got too busy or shopped around too much and got overwhelmed, will keep putting off the inevitable.
Don’t overthink it.
Take action when you’re inspired – no matter how imperfect!
Here is your Unstoppable After 40 Friday Digest:
1. The best exercise to reverse coronary artery disease.
Fact: Most of us will die from heart disease.
When I first started learning about coronary heart disease and how it was caused by plaque buildup over many years, the first question I had was:
Can we shrink plaque?
Ok, ok. The actual first question I had was: “How much plaque do I have built up?”
But then I wanted to know about shrinking arterial plaque.
Several studies like this one have shown that statins can reduce plaque. But my personal approach is to avoid medications at all costs – especially ones I have to take for the rest of my life.
More recently, a study done in 2023 showed that 6 months of two weekly HIIT sessions reduced arterial plaque in people diagnosed with coronary artery disease.
Another win for HIIT!
What type of intervals did they do?
The 4×4 protocol (the one I talk about in my VO2 max episode that is going to be released on Feb 5th.
This is yet another reason why doing HIIT training is so important.
2. Why poor sleep is ruining your weight loss (and how to fix it).
Many people think that insulin resistance and diabetes are simply a matter of eating too many carbs.
It’s not.
A point in this case study found that having a bad night of sleep or going to bed later has a negative effect on blood sugar levels after the following day’s breakfast.
In other words, if you stay up late or sleep poorly, your blood sugar spike will be higher after you eat breakfast the next morning.
I think this is important because we often hear of people being night owls. But this is another example of how this might not be true.
You may be able to function. (I’m like this by the way.)
But your metabolic health is paying for it.
The lesson?
Focus on these to improve your metabolic health:
• Sleep Quality
• Earlier bedtime
• Consistent sleep schedule
And I’ll throw in using a wearable to dial in your sleep habits. (I use Oura.)
Resources: Sleep Masterclass Part 1: How Sleep is Affecting Your Weight Loss, Productivity, Performance at Work & Relationships
3. Stuck in your chair all day? Try this.
The exercise of the week is the Upper Back Foam Roller.
This is a self-massage or mobility technique.
I do this several times a day if I’m sitting for long periods.
And I also use it before any type of workout that uses my upper body.
Expect to hear a few cracks or crunches if you haven’t done this before.
How many sets and reps?
Try doing 1-3 reps throughout the day for 30-60 seconds.
Or do it once for 30-60 seconds before your workout.
Give it a try!
Watch my video tutorial on LinkedIn or Twitter and learn the right way to do this exercise!
Legendary Life Coaching Client Highlight: Deann H.
Meet Deann, a 54-year-old busy professional who needed her confidence and health back.
Deann was 30 lbs overweight, and it was not only crushing her confidence, but it was putting her at risk for a number of chronic diseases.
Frustrated with little to no results from diets Intermittent fasting and Keto, Deann discovered my podcast. Joining my coaching program was a game-changer.
In 5 months, Deann:
- Lost 29 pounds of fat.
- Reached her lowest weight since her 20s.
- Transitioned from struggling to get off the floor to performing full-range squats with ease.
- Built a fitter, stronger, and sexier body with just 20 minutes of daily exercise.
- Regained control over her life, reflecting a profound transformation in her health and self-confidence.
If you’re an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life, click here for a strategy call.
Quote of the week:
There is nothing immutable saying age prevents you from doing something new. It is only you. And most of the other adults. But the other adults tell you it can’t be done simply because that is also what they tell themselves.– Mark Manson
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Until next week,
Ted Ryce
Celebrity Trainer, Health & Wellness Coach & Longevity Expert
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Email us at ted@legendarylifepodcast.com.
