40 fitness & health tips I know at 35 that I wish I knew at 25:...
Keith Ferrara@keithjferrara
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Sep 11, 2024
~3 min read
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40 fitness & health tips I know at 35 that I wish I knew at 25:
(Bookmark this one for 13+ years of fitness knowledge into 1 thread)
(Bookmark this one for 13+ years of fitness knowledge into 1 thread)
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1. Limit alcohol consumption
2. Don't eat anything with added sugars - if it isn't naturally occurring, don't eat it
3. Cook all your foods in butter, tallow & ghee
4. Remove all seed oils from your diet (canola oil, rapeseed oil, sunflower oil etc)
2. Don't eat anything with added sugars - if it isn't naturally occurring, don't eat it
3. Cook all your foods in butter, tallow & ghee
4. Remove all seed oils from your diet (canola oil, rapeseed oil, sunflower oil etc)
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5. Avoid processed grains (bread, wraps, tortillas, bagels, cake, cookies, etc).
6. Eat 30g of protein MINIMUM per meal
7. Consume foods that contain probiotics for gut health (sauerkraut, kimchi, kefir) - health starts in the gut
8. Consume omega-3's daily from wild-caught fish & eggs
6. Eat 30g of protein MINIMUM per meal
7. Consume foods that contain probiotics for gut health (sauerkraut, kimchi, kefir) - health starts in the gut
8. Consume omega-3's daily from wild-caught fish & eggs
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9. If you are looking to lose weight, be in a caloric DEFICIT of 250-500 calories per day
10. If you are looking to gain weight, be in a caloric SURPLUS of 250-500 calories per day
11. Increase anti-oxidant consumption by consuming organic fruits & veggies
12. Drink & eat raw dairy (from locally sourced & trusted farms
10. If you are looking to gain weight, be in a caloric SURPLUS of 250-500 calories per day
11. Increase anti-oxidant consumption by consuming organic fruits & veggies
12. Drink & eat raw dairy (from locally sourced & trusted farms
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13. Buy a health tracker to monitor sleep & movement
14. Aim for a minimum of 10k steps a day
15. Aim for resistance training 3x/week
16. Perform total body workouts in the gym (explosive, lower, upper, accessory)
14. Aim for a minimum of 10k steps a day
15. Aim for resistance training 3x/week
16. Perform total body workouts in the gym (explosive, lower, upper, accessory)
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17. Lift loads above 80% of your max to put on strength
18. Lift in the rep range of 1-5 reps to build strength throughout the body
19. Use multi-joint movements when building strength through your lifting program
20. Lift through full ROM to build mobility & strength through end ranges of motion
18. Lift in the rep range of 1-5 reps to build strength throughout the body
19. Use multi-joint movements when building strength through your lifting program
20. Lift through full ROM to build mobility & strength through end ranges of motion
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21. Continue to do athletic things even as you age (sprint, jump & throw)
22. Hill sprints are one of your best tools to build speed with minimal equipment
23. Perform moderate-intensity workouts for 1-2 hours a week
24. Perform interval runs to help develop your V02
22. Hill sprints are one of your best tools to build speed with minimal equipment
23. Perform moderate-intensity workouts for 1-2 hours a week
24. Perform interval runs to help develop your V02
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25. Get a minimum of 7 hours of sleep a night
26. Go to bed & wake up at the same time every day (even on the weekends)
27. Reduce blue light at night to get better sleep
28. Wear blue light glasses at night
26. Go to bed & wake up at the same time every day (even on the weekends)
27. Reduce blue light at night to get better sleep
28. Wear blue light glasses at night
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29. Shut off your phone an hour before bedtime so it doesn't affect your sleep cycle
30. Sleep with cotton pillows & sheets
31. Stay away from polyester clothing & fabrics at all costs
32. Get immediate sunlight exposure as soon as you wake up
30. Sleep with cotton pillows & sheets
31. Stay away from polyester clothing & fabrics at all costs
32. Get immediate sunlight exposure as soon as you wake up
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33. Aim to spend 1 hour each day outside in the sun & nature
34. Practice meditation & gratitude DAILY
35. Get at least 80 minutes of heat exposure each week (sauna)
36. Get at least 10 minutes of cold exposure each week (cold shower, ice bath)
34. Practice meditation & gratitude DAILY
35. Get at least 80 minutes of heat exposure each week (sauna)
36. Get at least 10 minutes of cold exposure each week (cold shower, ice bath)
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37. Drink spring water or from a reverse osmosis filter
38. Don't drink tap water
39. Don't cook in non-stick pans
40. Don't put drinks or food in plastic containers
38. Don't drink tap water
39. Don't cook in non-stick pans
40. Don't put drinks or food in plastic containers
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There are many aspects you need to control to improve your health
That's why I put together this FREE GUIDE
The Simple Guide To Better Health
You can grab it below
sendfox.com/lp/36z4wj
That's why I put together this FREE GUIDE
The Simple Guide To Better Health
You can grab it below
sendfox.com/lp/36z4wj
