The Silent Epidemic: Are You at Risk? What’s Lurking Inside You? Discover the Invisible Threat & how to #FixSelf #FixHealth : Open vs Conceal Carry

FixTheWorld.4Good.Space Newsletter No. 60 - Holiday Edition

Welcome to the 60th edition of the #FixTheWorld or #GiveUp newsletter! As we bask in the holiday season, many of us are either gearing up for a summer vacation or the hot Paris Summer Olympics. Whether you're planning a trip or just enjoying some well-deserved downtime, it's a time to reflect on health—especially if, like me, you're finding it harder to see your toes over that holiday (or vintage) belly. Hope you like this week’s theme tune:

Here's a fun fact (or perhaps a wake-up call): as we age, we naturally start to lose muscle mass, often at a rate of 3% to 5% per decade after turning 30 . This decline can accelerate after 50, and without intervention, it can significantly affect our health by the time we hit our 70s or 80s.

But the real headline isn't just about keeping our waistlines in check. The most serious health threat lurking around is noncommunicable diseases (NCDs), which include heart disease, diabetes, and other 'invisible' killers. According to the World Health Organisation, these conditions account for a staggering 73% of deaths globally, often striking without warning for those not vigilant about their health.

So, if you've got a solid health insurance plan and a well-written will, you might feel like you're all set. But if you're looking to beat the odds, outlive your life insurance, and watch your children and grandchildren grow up, stay with us.

I'll share the questions I ask myself and the steps I take to proactively manage my health.

Disclaimer: the insights I share here are for informational purposes only. They’re not medical advice, and you should always consult with your doctor before making any changes to your health regimen.

Ready to dive in and start asking the right questions? Let's go!

Do tell others about FixTheWorld.4Good.Space

PS: This post is written from my perspective as a man. It's common for men to accumulate fat around the waist and internally (visceral fat), including around the internal organs. This can lead to conditions like fatty liver.

Using gun’s concealed vs open carry analogy is purely incidental, I'm not downplaying the serious issue of firearm violence in the U.S. In fact, U.S. Surgeon General Dr. Vivek Murthy Murthy has issued a landmark advisory, declaring FIREARM Violence a public health crisis in America . Similarly, I want to draw attention to an equally dangerous global issue: the widespread export of ultra-processed food brands and the promotion of sedentary lifestyles by mainstream media, such as the trends of 'lying flat' or 'quiet quitting.'

This blog post outlines the simple, step-by-step approach I took to break free from these mental and physical shackles to regain independence and health. It takes hard work, but are you ready?

TLDR:

The biggest killer worldwide isn't cancer, accidents, or drugs - it's non-communicable diseases (NCDs) like heart disease, diabetes, and chronic respiratory conditions. To combat this, focus on your personal health by assessing your "open" and "concealed carry" (visible obesity vs hidden visceral fat). Implement daily habits to improve flexibility, strength, and cardiovascular health. Track progress with tools like smart scales and fitness trackers. Remember that consistent, gradual interventions paired with a nutrient-dense, whole food diet are key to long-term health as we grow or age.

Key Action Points:

• A) Identify Your Health Status: Assess visible and hidden fat levels
• B) Track Key Metrics: Use tools to monitor BMI, body composition, HRV, heart rate, etc.

Daily Habits:

1. Morning/night routine: 2-minute teeth brushing with one-legged squats (if easy, do this throughout the day without toothbrush)
2. Stretching: 1-2 minutes daily to regain flexibility
3. Dead hangs: 1-minute hangs throughout the day
4. Farmer's carry: Carry weights during daily activities (at work/home)
5. Walking/rucking: Track heart rate, aim for 40 minutes in Zone 2
6. Integrate Activity in Daily Chores: Use household tasks to stay active
7. Eat Nutrient-Dense Whole Foods: "Eat food, not too much, mostly plants"
8. Monitor Progress: Adjust habits based on daily metrics and feedback
9. Bonus activity, signup to Zero2Zen.org 's social, there will be daily hacks shared based on part of this blog post.

Full Blog Post:

The Silent Epidemic: Reclaiming Your Health in Midlife and Beyond

As we journey through life, many of us find ourselves at a crossroads in our 30s, 40s, or 50s. This period, often dubbed "midlife," can be a time of reflection, reassessment, and for some, a health wake-up call. But here's a startling truth that might just be the jolt you need: The biggest killer worldwide isn't what you might expect. It's not cancer, traffic accidents, or even the opioid crisis. The leading cause of death, responsible for a staggering 74% of all deaths globally, is non-communicable diseases (NCDs).

Heart disease, diabetes, chronic respiratory conditions - these silent killers creep up on us, often without warning. They are the result of lifelong habits, choices, and sometimes, simple neglect. But here's the good news: They are largely preventable. This is where our journey of self-improvement begins.

The Open and Concealed Carry of Health Risks

Let's start with a provocative analogy. Think of your health risks as weapons you're carrying - some visible (open carry) and some hidden (concealed carry). The visible risks, like obvious obesity, are easy to spot. But it's the concealed risks - the visceral fat wrapping around your organs, the gradually increasing blood pressure, the creeping insulin resistance - that often pose the greatest danger.

Step 1: Shock Yourself into Action

I had to face this reality myself, staring into the mirror and admiring my own flesh-formed "basketball." It was a wake-up call, especially after catching COVID-19 twice—once without vaccines. Building back strength and flexibility has been a challenge, particularly with an autoimmune condition that flares up unpredictably.

Over-exercising can sometimes worsen the situation, as my body has a tendency to react unpredictably. But lying in bed and indulging in self-pity is the best friend of the Grim Reaper.

If you're ready to take action, the first step is to confront these risks head-on. Start with a comprehensive health check-up. Measure your Heart Rates (+RHR, HRV), BMI, body composition ( fat vs muscles percentage, + visceral fat levels). Check your blood pressure, cholesterol, and blood sugar levels. These numbers might be uncomfortable to face, but they are essential baseline records for understanding your starting point and planning your health journey.

Of course if money is no concern, you don’t need to read this article, you can pay others to hold your hands and do things to you (sometimes you might have to move though):

Step 2: Ask the Right Questions

Once you have your baseline, it's time to ask yourself some hard questions:

• What daily habits have contributed to my current health status?
• How has my diet evolved (or devolved) over the years?
• When was the last time I engaged in consistent physical activity (or Activity Snacks)?
• How is my stress level (or resting enough) affecting my overall health? (morning Resting Heart Rate helps track)
• If you want to intervene & become healthy, must decide whether it’s for longevity, strength or power or achieve all?
• Are you ready to be uncomfortable initially (mentally & physically) for future health?

If so, read on.

Step 3: Devise Your Personal Intervention Plan

Now comes the action phase. Here's where we integrate insights from both traditional wisdom and cutting-edge research:

Movement is Medicine:

Start each day with a 2-minute tooth-brushing routine combined with one-legged squats (start slowly but ensure you are safe and won’t get hurt if you fall!).

This simple habit improves balance, leg strength, and dental health simultaneously (will blog about this separately).

Incorporate 1-2 minutes of daily stretching. Focus on maintaining (or regaining lost) flexibility.

Practice dead hangs throughout the day. Aim for a total of 1 minute, broken into shorter segments if needed. (If you are fit, aim for 90seconds or 2minutes, no need to do any longer!)

Turn daily activities (home or work) into strength training with farmer's carries. Carry heavy briefcases, files (maybe not cabinets), groceries, water plants with heavy watering cans, or simply walk with weights.

Don’t need to spend silly money on rucking kit, for me, I just carry the extra bag of 10Kg rice from our pantry with a free rucksack one of my kids have lying around.

Cardiovascular Health: Use it or Lose it

Embrace stress: Applying controlled stress to the body's joints and muscles, such as through resistance training and weight-bearing exercises, is crucial for maintaining musculoskeletal health.

It stimulates bone density, muscle strength, and joint flexibility. This type of activity is essential for preventing osteoporosis, sarcopenia (age-related muscle loss), and it improves overall functional abilities.

Recent research by Naaheed Mukadam et al. in The Lancet suggests changing cardiovascular risk factors may impact dementia trends, with some risks decreasing (like smoking) but others increasing (such as diabetes and obesity) over time:

Bet you want to boost your heart health now?

Aim for 40 minutes of daily walking or rucking. Use a heart rate monitor for Zone 2 (to maximise benefit vs effort & grow strong slowly) if you're fancy, or just hoof it to work.

No time? Turn chores into a workout. Scrub floors like you're polishing the Sistine Chapel. DIY like you're a YouTube star; Make everyday tasks your personal Tough Mudder.

Remember, a couch potato today might be a french fry tomorrow. So get moving – your heart will thank you!Want to boost your heart health? Aim for 40 minutes of daily walking or rucking. Use a heart rate monitor for Zone 2 if you're fancy, or just hoof it to work.

No time? Turn chores into a workout. Scrub floors like you're polishing the Sistine Chapel. DIY like you're on HGTV. Make everyday tasks your personal Tough Mudder.

Remember, a couch potato today might be a french fry tomorrow. So get moving – your heart will thank you!

Nutrition Revolution:

In health, everyone must ask the right questions, follow experts like Giles Yeo Casey Means, MD Eric Topol, MD , we learnt must through great work by michael mosley vis BBC (I've tested many fads he tried, including 5/2 to 5 days weekly hard core weekly fast) our condolenses to Dr Clare Bailey

In 2024, there are health crisis even for the very rich countries like Middle East.

Here's where we address a critical aspect of the NCD crisis - our diet. As Michael Pollan succinctly put it, "Eat food, not too much, mostly plants."

https://www.nytimes.com/2007/01/28/magazine/28nutritionism.t.html?unlocked_article_code=1.AE4.dIbt.luszKQnm6o4A&smid=url-share

Let's break this down:

"Eat food": Focus on whole, unprocessed foods. If your grandmother wouldn't recognise it as food, think twice.

"Not too much": Practice mindful eating. Use smaller plates, eat slowly, and listen to your body's hunger and fullness cues.

"Mostly plants": Increase your intake of fruits, vegetables, legumes, and whole grains. These foods are nutrient-dense and help combat inflammation and insulin resistance.

Remember, the goal is to become "Nutri-full" rather than just full with JUNK. Ultra-processed foods might be calorie-dense, but they lack the nutrients our bodies need to maintain and thrive.

As prof Giles Yeo explained however we should NOT be shaming people who cannot afford organic whole food, indeed, the opportunities now arise when entrepreneurs can create ‘affordable’ #Food4Good but as Michael Pollan put it in ‘défense’ for food, whole food do not have the marketing budget vs FMCG brands, so we need a 4Good.Foundation marketing budget for whole food!

Track and Adapt:

All this talk is meaningless if we don't act on it. Understanding the key issues is just the first step. It's like teenagers promising to do the dishes—they might mean well (and sometimes even do the dishes, but leave a new trail of mess behind—I was such a teenager), but following through is the real challenge.

Think of the chefs in "The Bear" series: the work surfaces don’t get cleaned by magic; the chefs themselves ensure everything is spotless (without leaving a pile in the sink!). Just as in a busy kitchen, achieving our goals requires consistent effort and accountability.

To truly achieve our new Zen level of fitness, we must adopt technology to track our progress and keep us accountable.

We all have a knack for self-deception—at least, I do! In my mind, I'm as tall and handsome as George Clooney and as brilliant as Einstein (in more than just physics). Reality check: not quite. That's why it’s crucial to rely on objective measures to track our health progress.

I've tested many biometric kits from day one when fitbit launched the little pod. These are my everyday carry, Oura Ring (3rd Gen) (￡40 discount via link, but you can get from John Lewis in UK now, but ￡5.99/monthly subscription) , Apple Watch Ultra (refurbished on amazon sub ￡500 & with sapphire crystal perfect for rough men) , Polar H10, Polar is cheapest & most scientifically referenced (although it does go wrong after 1yr or so, and NOT service option for UK & only 30% off to buy a new one, but its around ￡60) .

I’ve heard good things for android ecosystem with Galaxy Watch 7 that measures Fat vs muscles % 65 (apparently watch 7 is more accurate than their Ultra version):

Use smart scales, fitness trackers, and regular check-ups to monitor your progress. These tools provide valuable feedback, allowing you to adjust your habits for optimal results.

Even the most accurate devices can have some variance. What's crucial is not the minute details, but the trend—are you consistently improving in the indicators that matter to your personal health journey? Focus on the overall progress and long-term gains rather than getting caught up in minor fluctuations.

Step 4: Persevere and Form New Habits

Commit to your plan for at least 6 months to a year. This is the crucial period where new habits form and solidify. Remember, consistency trumps intensity. Small, daily actions compound over time, leading to significant changes. Addicted.4Good.space

Step 5: Embrace & create the New You

As you progress, you'll notice changes - increased strength, better balance, improved cardiovascular health. But beyond the physical transformations, you'll likely experience mental clarity, improved mood, and a renewed sense of vitality.

Bonus Tips for the Lucky Few Autoimmune Jackpot Winners

Congratulations, autoimmune adventurers! You're part of an exclusive club that's growing faster than we can count (thanks, data gaps!). Here's your survival guide:

1. Keep moving, even when your joints are staging a sit-in. Remember, becoming a human statue isn't a great retirement plan.
2. Introduce your body to the "Health-Salad" - a smorgasbord of movement snacks as varied as my infamous family-dividing salad. (Warning: My kimchi-sauerkraut-black garlic dressing is an acquired taste, much like our autoimmune lifestyles.)
3. Mix up your Health-Salad ingredients: A sprinkle of strength training A dash of balance exercises (try not to topple over, it's part of the charm) A generous portion of cardio (dance like nobody's watching - they're probably not)
4. DIY your fitness journey. No fancy gyms required (unless you've got a spare private jet to ferry around your personal trainer).
5. Embrace variety. Like how industrial food additives might have contributed to our autoimmune party, we need to keep our exercise menu diverse and exciting.

Remember, from Nigeria to Norway, we're all in this together - even if some healthcare systems are still playing catch-up on diagnosis and treatment.

So, autoimmune warriors, what's your Health-Salad recipe for the week? Will you be doing the "Rheumatoid Rumba" or the "Lupus Limbo"? Whatever you choose, keep moving, keep it varied, and most importantly, keep your autoimmune sense of humor intact! (Do check with your consultant though!)

Now, enjoy this week's exclusive workout theme tune. feel free to play your own playlist, that might include "I Will Survive" – because let's face it, that's basically our especially made anthem!

The Path to Zen Health

This journey isn't just about avoiding disease; it's about achieving a state of "Zen Health" - a harmonious balance of physical well-being, mental clarity, and emotional resilience. It's about reclaiming control over your health destiny.

As we age, our bodies change, but that doesn't mean we're destined for decline. By understanding our health risks, asking the right questions, and taking consistent action, we can not only prevent NCDs but thrive well into our golden years.

Remember, this journey is personal. What works for one person may not work for another. The key is to start, to be consistent, and to listen to your body. Avoid quick fixes and miracle cures. Instead, focus on sustainable lifestyle changes that you can maintain for years to come.

In conclusion, we face a choice: #FixTheWorld or #GiveUp. But here's the truth - we can only fix the world by first fixing ourselves. Your health is not just a personal matter; it's a global one. Every individual who takes control of their health contributes to a healthier society, a more productive economy, and a more vibrant world.

So, what will you choose? Will you confront your open and concealed health risks? Will you take the first step towards Zen Health? The journey of a thousand miles begins with a single step. Your step. Today.

Let's fix ourselves, and in doing so, let's fix the world. One healthy choice, one mindful meal, one active day at a time. The power is in your hands. The time is now. Let's make it count.

Final Bonus Tip: Zero2Zen.org

Discover more insights at Zero2Zen.org , where I will share mostly zero-cost interventions to improve your health with minimal movement. These methods are accessible to everyone, including those who are slightly obese or have autoimmune conditions, like myself.

One powerful practice is Tai Chi, an ancient martial art renowned for its health benefits. I began my Tai Chi journey over a decade ago, learning from the head of the Chen family. I blogged about my self-challenge and the importance of finding a great martial arts teacher nearly ten years ago: https://1lesson.4good.space/ .