WELCOME TO WEEK 6
"Whoever says you have get worse with age is full of shit."
- Brian Andzejewicz
I first said this in a social media post after I did the Philadelphia Marathon in 2022. I set a marathon PR that day at 44 years old, and I've used this phrase a few times since, most recently after the Bolder Boulder 10K this year, where I set a 10K PR.
But getting better with age doesn't have to mean setting a new run PR. As we get into the last week of this program and wrap things up, I want you to know that getting better with age can mean anything - building a stronger heart, maintaining our muscle mass, keeping our memory sharp, improving our gut health, maintaining our balance and mobility.
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The shitty part all of this is that what it takes do this isn't sexy. There's no magic pill. It's boring and mundane day-in/day-out, little lifestyle habits that continue to build up over time. And most likely, you won't feel a difference from one day to the next. But if you stick with this stuff - eating clean, moving your body everyday, managing stress, sleeping well, building great relationships - you'll see how much more fit and healthy you are to those who don't do these little things. Even at 46 years old, I already see it with people my own age.
The reality is we’re all going to age. It’s inevitable. Father Time is and always will be undefeated. We’re all going to feel our physical abilities start to fade. We’re all going to have a harder time learning new skills, retaining information and recalling memories.
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But you make choices every day about what you put in your body and what you let into your mind. And those little choices add up over time, like compound interest, and can push off that decline by years, if not decades. Choose wisely, and your future self will thank you.
Sleep Is Your Superpower
With this being the last week of the program, I’d be remiss if I didn’t address the true foundation of health a bit more. While diet and exercise are widely considered the two pillars of health, and the main focus points of this program, sleep is even more fundamental and has a direct impact on our immune system, appetite, mental health and physical and cognitive performance.
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Getting just four hours of sleep in a given night reduces your immune system's ability to fight off disease by 70%. Matthew Walker, author of Why We Sleep: Unlocking the Power of Sleep and Dreams, said "Sleep is the greatest legal performance enhancing drug that most people are probably neglecting". A typical adult needs 7 - 9 hours of sleep per night to maintain optimal cognitive and immune system function.
A few quick tips:
1) Get 5-10 minutes of sunlight first thing in the morning. We’re all lucky to live in a state that gets 300+ days of sunshine every year. This early morning sunlight will signal your circadian rhythm to initiate the sleep processes in approx. 16 hours.
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2) Try to stick to a consistent schedule. Your body loves a consistent schedule when it comes to sleep as this helps keep your circadian rhythm in check. I know this one may be the hardest for some - parents with young kids, frequent travel, shift workers, nerves the night before a race, etc. But the more consistent the time you go to bed and the time you wake up, the more easily you will fall asleep at night and get restorative sleep. Try to keep that range within an hour (ex. 9:30 - 10:30 every night). A caveat to this is if you're traveling across time zones. In the days leading up to that type of travel, try to get closer to the schedule of your destination. Even going to bed an hour or two earlier will help you adjust to that timezone more easily when you get there.
3) If you take naps during the day (I certainly do), try NOT to nap after 2:00. There's a chemical in your brain called adenosine, which continues to rise throughout the day. As adenosine rises, your need for sleep rises. So if you nap late in the day, you're essentially starting from zero and releasing all that sleep pressure, which may make it harder to fall asleep at night, as your adenosine levels are could still be low.
4) Avoid caffeine after 2:00. Caffeine blocks adenosine receptors. That late afternoon cup of coffee could be blocking your body's ability to increase adenosine. And even if you do fall asleep quickly, your quality of sleep could be impacted.
5) Keep your bedroom cool. The ideal room temperature for quality sleep is around 65 degrees.
6) Get in a sauna, hot tub or warm bath late in the evening. This sounds counter-intuitive, but getting into a sauna or hot tub decreases your core body temperature. The body's core temperature needs to drop by about 2-3 degrees to fall asleep and stay asleep. The closer to your bedtime, the better.
7) Avoid alcohol late night. You may have no problem falling asleep, but alcohol will increase your resting heart rate and lower heart rate variability, both of which lead to poor sleep quality. When I first started using an Oura ring, I was shocked to see the difference in sleep qualify on nights I had a few drinks vs not. Post-race epic bike ride beers are an exception here
This Week's Recipe:
Electrolyte Water
This is a bit different than the normal recipes I've been including, but this one actually does have a direct health benefit. You’ve probably been hearing of electrolytes for a long time. From old-school brands like Gatorade and Pedialyte to new stuff targeting the wellness and endurance worlds like LMNT and Pillar Performance. What are electrolytes? They’re electrically charged minerals that play a role in nerve function, muscle contraction, pH regulation and water balance. Common causes of electrolyte imbalances are illness (diarrhea, vomiting) and, more specifically related to this group, intense activity (hard training efforts, racing). As athletes, we need to stay on top of our hydration more than the average person.
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The body’s main electrolytes and the function they serve are:
Bicarbonate - helps maintain pH balance of acidic and base (alkaline) compounds in the blood
Calcium - helps muscle fibers shorten and contract
Chloride - Helps balance fluid inside and outside cells to maintain hydration and helps with pH balance
Magnesium - aids in muscle relaxation and regulates neurotransmitters
Phosphate - Neutralizes acids to help maintain pH balance in the blood
Potassium - Creates nerve impulses and aids fluid balance by determining the amount of water inside of cells Sodium - Creates nerve impulses and aids fluid balance by determining the amount of water outside of cells
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Some of the symptoms of an electrolyte imbalance include dizziness, fatigue, cramps, irregular heartbeat, mental confusion or irritability and frequent urination. So, one thing to add to your morning routine drinking electrolyte water first thing in the morning.
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One way to stay on top of your electrolyte levels is to drink electrolyte water first thing in the morning. Sports drinks are ok, just be cognizant of the amount of added sugar and sweeteners (take a look at the amount of added sugars on the label). It’s actually quite simple to make your own. Here’s an easy recipe:
Ingredients
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12 oz warm water (or if you can get coconut water, better yet)
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1/8 teaspoon of Celtic or Himalayan sea salt (both contain over 80 minerals; and make sure it’s not regular table salt)
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1/2 freshly squeezed lemon juice
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1 teaspoon of raw honey
Shake ‘em all up until the salt is dissolved and knock it down. Or take it with you when you get outside for your morning sun.
