Unlocking Peak Performance and Longevity: Insights from the Lift Move Breathe Podcast
Wade Foster MSc
Transforming Executives Into Executive Athletes through Sleep, Stress, Nutrition & Fitness Optimization
This week on the Lift Move Breathe podcast we have an ‘Ask Me Anything’ episode, answering your burning questions about health, wellness, and fitness. I’ve gathered a fantastic group of questions from my clients, LinkedIn connections, and listeners. The goal of this session is to simplify health and fitness concepts that are often overcomplicated, providing clear, practical answers.
The Effect of Protein on Overall Health and Wellness
Protein is essential for multiple functions in the body, beyond just muscle building. It supports muscle repair and maintenance, crucial both during and after exercise. When you work out, you break down muscle tissue, which is then repaired and built stronger during recovery, aided by protein intake.
Protein also plays a significant role in regulating metabolism and stabilizing blood sugar levels. Consuming protein with carbohydrates can minimize glucose spikes, promoting metabolic health. Additionally, protein is vital for a strong immune system and overall longevity, helping to maintain muscle mass as we age.
The recommended dietary protein intake is often underestimated. For optimal health, aim for about 2 grams per kilogram of body weight, which translates to roughly 1 gram per pound. For instance, a person weighing 225 pounds should consume around 225 grams of protein daily. This can be achieved through a mix of whole food sources and supplements like protein shakes.
How to Adapt Workouts with Age?
Exercise is crucial for both longevity and quality of life, impacting cardiovascular fitness, strength, and muscle mass. It’s important to stay injury-free by incorporating exercises that mimic daily movements and focusing on overall health rather than extreme bodybuilding.
When training, include various movement patterns: squats, hinges (like deadlifts), vertical and horizontal pushes and pulls, single-leg movements, and loaded carries. These functional exercises ensure your workout is comprehensive and practical for real-life activities. Moreover, diversify your movements by incorporating different planes of motion, such as rotational exercises.
Maintaining a consistent exercise routine requires a mindset shift. Prioritize your health to avoid becoming a burden on your family and to ensure a higher quality of life. Evaluate how you spend your time—perhaps cutting down on screen time could free up hours for physical activity.
How to Maximize Recovery and Performance as an Executive
Let’s break this down into 3 areas: recovery during exercise, recovery through nutrition and sleep optimisation. What is the optimal rest between sets to promote recovery during exercise? Traditional advice suggests 30-90 seconds of rest, but for better results, aim for 90 seconds to 2 minutes, especially when performing supersets with opposing body parts. This approach balances muscle recovery and workout efficiency.
For those struggling to hit their fiber intake, like Dave, aim for 30-40 grams of fiber daily through whole grains, legumes, vegetables, fruits, and seeds. Increasing fiber intake is linked to reduced mortality risk and improved gut health.
Regarding sleep optimization, cooling pads can be beneficial if temperature regulation in your room is a challenge. However, focus first on creating an ideal sleep environment: a cool, dark, quiet room with minimal disruptions.
How to Define and Achieving Performance Goals
The key is to define what performance means to you—whether it’s excelling at work, being a better parent, or achieving athletic goals. Once defined, tailor your lifestyle and routines to support those goals. Consistent exercise, balanced nutrition, and adequate recovery are foundational to performing at your best in all areas of life.
This Q&A session has been insightful, providing practical advice to enhance your health, fitness, and overall well-being. Remember, the journey to better health is about simplifying and integrating these concepts into your daily life. Stay tuned for more episodes and keep those questions coming!
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Have a Question for Next Month's Podcast?
Do you have a question for next month's 'Ask Me Anything' episode? Get in touch, send me a direct message with your burning health and wellbeing question and you may be featured on our next episode.
Enjoying the podcast? Tune into this week's episode of Lift, Move, Breathe for more.
Peace.
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