Today’s issue is brought to you by Unstoppable After 40 Coaching Program. We help entrepreneurs, executives, and business owners to get fit in their 40s & 50s while growing their businesses and enjoying their lifestyles. (In less than 2 hours per week) .
Back in 2015, a neurosurgeon wanted to replace 2 of the discs in my neck.
The herniated discs happened after a car hit me from behind in crazy Miami traffic.
When I asked him, “Doc, how do I know I need the surgery?”
He answered, “Well, you know when you know.”
I thanked him, walked out and never came back.
Almost a decade later, I’m glad I made this decision.
Why?
Because I’ve been able to find alternative methods to heal my neck.
Surgery is excellent if you absolutely need it. But it’s not without risks. And sometimes, the surgery doesn’t even improve your symptoms. It’s roll of the dice.
While specific neck exercises, mobility routines, stretching, diet, and supplementation have played a role in healing naturally, two weeks ago, I tried stem cell injections.
I wanted to see if I could go beyond what I was already doing.
It’s still too early to say whether the stem cells will work. But in the process, I’ve learned a ton about the emerging science of regenerative medicine.
Stem cells are exciting and full of promise. However, the science behind their application is still experimental.
But during the process, I’ve also learned about prolotherapy, PRP, and other methods to heal joint pains and injuries.
I know I talk a lot about diet, exercise, sleep, supplements, and stress management because these 5 factors are the foundation of health.
But if you’re interested in learning the cutting-edge technologies that can help you live your best life – what I call a legendary life – then you’re in the right place!
Here is your Unstoppable After 40 Friday Digest:
1. The #1 night habit you need to quit today.
A study with over 500 people showed a connection between any light exposure at night and three diseases: • Obesity • Diabetes • Hypertension
While the study participants were older (63-84 years old), it’s still important because we’ll all end up there.
My guess is that light exposure has the same effect. But we’re more resilient at a younger age.
The lesson?
Develop good sleep hygiene practices now!
Also, invest in blackout blinds immediately. You can get beautiful custom blinds designed for your house. Or you can but the $25 one on Amazon. But get them. It’s the easiest way to improve your sleep quality without much work.
Here’s the graphic from the study below if you want to check it out.
2. This exercise shrinks PLAQUE in your arteries.
A recent study has shown that High-Intensity Interval Training (HIIT) can significantly reduce plaque thickness in your arteries.
The results?
A statistically significant reduction in plaque size over six months. Although the change might seem small, a 1% reduction in plaque size correlates with about a 20% reduction in risk for cardiovascular events.
Now, you might be thinking, “Can’t I just pop a pill for that?”
Sure, statins can reduce plaque too. But as someone who’s all about natural solutions, I say why rely on meds when you can achieve results with exercise?
Plus, this isn’t about a quick fix. It’s about committing to a healthier lifestyle for the long haul.
if you’re serious about your heart health and how to reduce cardiovascular disease risk, boost longevity, and optimize performance, listen to my new podcast episode with Gil Carvalho, MD PhD. ⬇️
3. The best exercise to keep knee pain out of your life.
Are suffering from achy or sore knees?
Then try my go-to exercise for knee rehab: Ball Terminal Knee Extensions.
Watch my video tutorial on LinkedIn or Twitter and learn the right way to do this exercise!
Why it’s a game-changer?
Strengthens quads without stressing the knee joint.
Employs “overcoming isometrics” for serious strength gains.
Here’s how to do it:
- Place an exercise ball behind your knee (a large one works if you don’t have a small one).
- Position your heel a few inches off the ground.
- Firmly press the back of your knee into the ball as hard as you can. Hold for 10 seconds. Relax for a second.
- Repeat for 10-15 reps.
- Switch legs and repeat the process.
Pro Tip: Increase the duration of the hold as you progress.
Legendary Life Coaching Client Highlight: Trevor K.
Meet Trevor, a 47-year-old real estate broker from Portland who desperately needed to stop feeling overwhelmed and stressed at the end of the day.
Plus, he spent hours of his precious time lifting weights three times per week, doing high-intensity training, and riding his Peloton bike with little to no results.
In 6 months, Trevor:
- Lost 25lbs waving goodbye to that stubborn gut
- Created and maintained a leaner, stronger, and more energetic body in less than 2 hours per week
- Boosted his testosterone naturally and feels more confident
- Still enjoy fine dining and have an active social life
- Since he lowered his stress levels, he feels more present with his family and his wife
Trevor is more than just ‘fit’; he’s living his best life and creating a legacy that he is proud of.
If you’re an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life in 2024, click here for a strategy call.
Thought of the week:
In practice, consistency is about being adaptable. Don’t have much time? Scale it down. Don’t have much energy? Do the easy version. Find different ways to show up depending on the circumstances. Let your habits change shape to meet the demands of the day.Adaptability is the way of consistency.”–James Clear”
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Until next week,
Ted Ryce
Celebrity Trainer, Health & Wellness Coach & Longevity Expert
When you’re ready, here are 2 ways I can help:
1) Watch my Unstoppable After 40 Masterclass, where I teach you the simple 5-step process our successful clients are using to get fit in their 40s & 50s while growing their business & enjoying their lifestyle
2) Are you an entrepreneur who wants to get fit in your 40s & 50s without feeling achy or spending hours at the gym?
> Schedule Your 15-Min Strategy Call Now!
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