July 8, 2024 – What is Medicine 2.0 and how can you use it to improve your metabolic health? That's the subject of today's Lifetime Planning segment where Jim Puplava, host of the Financial Sense Newshour, discusses what's referred to as "zone 2 training" and how this can be combined with a proper diet of superfoods, preventative exercise and tests.
Note: Any information discussed in today's podcast or presented below is not intended as medical advice and should not be considered a substitute for the guidance provided by a licensed healthcare professional.
Books and articles mentioned in today's program:
- Insulin Resistance: Are You One Of The 50% Of People Who Have It ?
- Zone 2 Heart Rate Training For Longevity and Performance
- Longevity...Simplified: Living A Longer, Healthier Life Shouldn’t Be Complicated
- Outlive: The Science and Art of Longevity
- Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life
- The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary
Outline of today's conversation:
Medicine 1.0 to 2.0
- Medicine 1.0: Surgery, drugs, radiation
- Medicine 2.0: Exercise, diet, sleep, alternative therapies
- Preventive rather than reactive
- Treating causes rather than symptoms
Exercise
- Cardio, resistance, balance
- Zone 2 training - 60-70% max heart rate
- Formula: 220-age x 60/70%
- Minimum 50 minutes, 200 minutes per week
- Improves mitochondria number, efficiency, metabolic flexibility
- One of the best ways to improve mitochondria parameters
- Most chronic diseases have root in poor metabolic/mitochondria health
Insulin Resistance
- An epidemic - 50% of Americans have it
- Excess insulin circulating in blood
- Pre-pre type 2 diabetes, doesn't show up in A1c
- Triglycerides/HDL ratio > 3.5, OGTT test to catch it early
- Zone 2 training and diet are best ways to combat it
Diet
- Low carb, ketogenic, whole foods
- Superfoods: extra virgin olive oil, avocados, blueberries, eggs, grass-fed beef, dark leafy greens, broccoli, wild salmon, almonds, and dark chocolate (without sugar)
- Avoid processed carbs, shop the outer limits of grocery store
- Avoid seed oils
- Intermittent fasting
Exercise
- Cardio Zone 2
- Resistance training 3x/week, focus on legs
- Balance exercises like yoga, one-leg, WBV
Alternative Therapies
- PEMF, cold water plunge, EWOT, red light, infrared sauna
Personal Routine
- 90 min exercise 4 days, 2 hrs weekends
- Zone 2 cardio, weights mainly cables/dumbbells
- PEMF, EWOT, red light, infrared sauna 4x/week
- Methylene blue before workouts
Disclaimer
- Consult primary care/cardiologist
- Jim works with holistic primary care doctor
- Part of biohacking group with a doctor and tracks all metrics
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