Vital Habits: November 8, 2024 - V37

Hi Reader,

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It’s been a hectic few weeks with work, family, and personal obligations. I often find myself reflecting on how grateful I am to have a solid routine and a toolkit to help manage the stress. In this week’s newsletter, I’d like to share a round-up of the strategies I’m currently using to stay on top of my health. With fewer hours of sunlight and less time outdoors, I’ve found the following to help me stay at my best.

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Morning Walks

Getting out on morning walks allows me to start my day outside in the sun, get vitamin D, immune support, exercise/movement, stress reduction (stress can lower immune function), and nature exposure.

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Exercise

Currently, I prioritize 3 strength training days, 1-2 cardio/martial arts days, and either a full-body or longer walk day. Generally, I have 1 rest day which is my long walk day. Sure, there are days/weeks when I can't stick to a preferred schedule, but it's not the end of the world.

I currently focus mainly on bodyweight exercises with some light kettlebells. I have found too much heavy weight makes me rigid and increases injury risks. You do not need much weight to build or maintain muscle.

Stretching more these days, especially going into the colder months where I tend to get tighter and stiff.

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Recovery

Right now I am loving a few things.

1. Post-workout contrast therapy- sit in jacuzzi for 5-7 min and then a quick full dunk in the cold water at about 42 degrees. I repeat this 2-3x
2. Infrared Sauna with Red Light- I use MitoRed, I love this light!!
3. Mid-Day Meditations on PEMF Mat by HigherDose (get 15% with code: VITAL15). Usually 10-15min and I may throw on my Sensate for added stress relief and vagal tone training. Use this link to get 10% off with code: VitalHab10.

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Supplementation

1. ​Thorne Collagen Fit - boosts my joint and muscle health, cellular health, and anti-aging properties with nicotinamide riboside.
2. ​Thorne Vitamin D + K2 - for maintaining proper vitamin D levels, immune, bone, cardiovascular, mental health, muscle and more! Cheapest and best hormone supplement IMO.
3. ​Schisandra - stress reduction, detoxification, energy, cognition, cellular health, anti-aging, and a ton more.
4. ​Thorne Curcumin - anti-inflammatory, antioxidants, cognition and mental health, healing and immune health, and more!
5. ​Om Mushroom Adaptogen Blend - stress relief, brain health, energy

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I think this goes without saying, but this is all in combination with a healthy whole-food diet. Nothing can replace a good diet, only can support what you are already doing.

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To the continued pursuit of optimal health, wealth and happiness,

Rich

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