Power Law #2 (Part 2)

"Never in the history of human civilization has a 90-year-old said, ‘I wish I had less muscle’"

- Peter Attia, M.D.

Last month we began a presentation on exercise, listing the four (4) basic components of exercise… 1) general movement, 2) strength training, 3) cardio (VO2 max), and 4) mobility. Having covered general movement last month, we will now address strength training (also call resistance training).

People lose 3-5% of their skeletal muscle mass per decade, and that muscle loss accelerates after the age of 60. However, this loss can be slowed, stopped, and sometimes reversed with regular, intelligent strenth training. To simplify this, we’ll lay out ten (10) steps to effective strength training.

#1 - Choose isolation exercises. This statement may be controversial, as many people suggest compound movements, such as squats, deadtlifts, etc. However, an individual muscle is worked more exactly, more completely when it is isolated. In addition, isolation exercises are safer.

#2 - Work each muscle, especially the antagonist (opposite) muscle). An example would be to work both the biceps AND the triceps.

#3 - Work each muscle through a full range of motion (no partial reps, unless they occur at the end of the movement when full reps are not possible as a result of fatigue).

#4 - Do not neglect the lower body. Working the thighs and butt are quite taxing, but these are the muscles that propel your body, and where older people have major issues.

#5 - Train 2-3 days per week.

#6 - Use a resistance you can do at least eight (8) repetitions. If you can do more than twelve (12) repetitions, increase the weight.

#7 - Train into discomfort. There is a difference between true pain (in which case stop) and extreme discomfort. We need to challenge the muscle, at least to some degree, to maintain or increase strength.

#8 - Train for 40-50 minutes. Over fifty (50) minutes the body releases cortisol (because of the stress of training), which becomes counterproductive (actually, once the workout begins, the body begins releasing cortisol, but becomes much greater after 40-50 minutes).

#9 - Set a daily target of 2/3 gram of protein per IDEAL pound of your body weight (we’ll discuss nutrtion for health later).

#10 - If you have any questions, find a knowledgeable person to assist you.

Health Tip: Make resistance training a regular part of your weekly schedule.

Power law #2

“There is no such thing as a healthy sedentary person.” - Dr. Gabrielle Lyon

Last month we covered what, in my opinion, is the most important thing… sleep. This month is the second most important health practice… exercise.

There are several components to exercise, so for the next few months we’ll focus on each component. Just to give an overview, the items we’ll cover in the coming months will be 1) general movement, 2) strength training, 3) cardio (VO2 max), and 4) mobility.

When it comes to general movement, our bodies were not meant sit/lay constantly and still operate efficiently. There is the idea of getting 10,000 steps daily, which is a good idea, but not critical. When it comes to walking, major health benefits start around 6,000-8,000 steps. Studies show that 6,000-7,000 steps per day led to a large reduction in all-cause mortality in adults over 60, with benefits leveling off after 8,000-10,000 steps. Additionally, you get meaningful metabolic and cardiovascular benefits even at 4,000-6,000 steps.

Also, if you have a lifestyle that requires a considerable amount of time sitting (office worker, student, etc.), get up and move once an hour. Sit for fifty (50) minutes, then arise and walk around… get a drink, use the restroom, reach for the ceiling, all before returning to sitting.

Health Tip: Make regular, sufficient movement a part of your day… everyday.

Power law #1

When it comes to health, the MOST IMPORTANT undertaking is sleep. No other activity (diet, exercise, supplements, etc.) is more important. Without the mental and physical regeneration that sleep provides, every other health activity is hindered.

Why:

There are four (4) stages of sleep, which cycle throughout the night.

Stage one (1), also known as N1, is the initial phase of sleep, is the lightest sleep where the heart rate and body temperature decrease. 

Stage two (2), also known as N2, is a deeper light sleep, but still light sleep. During this stage, the brain waves slow down, with noticeable pauses between short bursts of electrical activity. It is thought that these bursts are the brain organizing memories and information from waking hours

Stage three (3), also known as N3, is deep sleep. This is the stage where the body performs cellular repair and regeneration, which includes bones, muscles, tissues, and the immune system. It is in deep sleep that physical healing, tissue growth, and restoration occur, which also involves growth hormone production and immune-strengthening chemicals.  

Stage four (4), also known as REM (Rapid Eye Movement), is the time of dreams. This stage is important for brain function, consolidating memories, and facilitating brain development. Muscle function is mostly paralyzed to prevent acting out dreams, with the focus on mental rest and processing, not physical regeneration. 

How:

Establish a regular sleep and arise time, and needs to be the same all seven (7) days of the week.

Finish eating at least two (2) hours before bed-time (even more is better).

Avoid television and bright lights sixty (60) minutes before bed.

Release the tensions and worry of the day (it is often helpful to write down issues to deal with. Getting them on paper is helpful in getting them out of your mind).

Health Tip: Make sleep a major priority in your life… period!

What to do with your idea

Last month we discussed how it all starts with an idea… the idea to focus on maximum health. An idea needs action to become a tangible outcome.

action

noun /ˈæk.ʃən/ the process of doing something, especially when dealing with a problem or difficulty

When it comes to action, we must answer two (2) questions to effectively proceed. 1) What actions to take (we will cover those starting next month) and 2) how best to proceed.

When determining how to take action, it is helpful to understand that we have a finite amount of willpower that becomes depleted as it’s used (as articulated in the book “Willpower” by Roy Baumeister). Since we don’t have an infinite supply of willpower, it is helpful to apply POWER LAWS when choosing activities to perform.

The power law formula is a mathematical relationship between two quantities, often represented as y = a * x^k, where 'y' is the dependent variable, 'x' is the independent variable, 'a' is a constant representing the scaling of the relationship, and 'k' is the exponent or power that determines how quickly 'y' changes in relation to 'x' (I just put this paragraph in for fun 😊).

A better way to describe it, in a power-law distribution, the largest entity is typically bigger, more valuable, or more powerful than all others combined. The second-largest is likewise bigger than the total of all those after it, and so on.

Also, in a power-law distribution, the top 20% of the entities typically hold 80% of the value or power. This is known as the “80/20 rule,” or the “Pareto Principle,” after Vilfredo Pareto.

Health tip: Since we have a limited amount of willpower at any one time, and since some health activities are more important than other activities, it is best to implement only one or two high level activities (based on the power laws) and leave other activities for later (or never). £

It all begins with an idea

i·de·a  /īˈdēə/

noun

1. a thought or suggestion as to a possible course of action.

2. the aim or purpose.

There is an old-time expression that says “You’ve got to get the notion if you’re going to get to Goshen.’

Goshen is the Biblical reference to a place of blessing, success, safety, or fulfillment, and the saying is basically that you have to want something or make up your mind before you can achieve it or get there.

When it comes to health, most people have not made up their mind to achieve optimal health… they just don’t want to be sick.

“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” - World Health Organization (WHO)

Health status is actually on a continuum, as illustrated by the graph at the beginning of this page.

Health Tip: Get the idea to align the actions of your life with health optimizing activities (those activities will be enumerated in the following months).