Hello and welcome to 4-Minute Friday where I share, in four minutes or less, the latest things I’m doing to enhance my health, save money, and make day-to-day life easier and more enjoyable.
All comments and follow-up questions can be posted directly below, on my Facebook page or emailed to me at zach.griffith1@gmail.com!
New Endeavor I’m Engaging In: Video Content
After reflecting on last week’s quote “The magic you’re looking for is in the work you’re avoiding”, I realized there were some things I needed to address.
One of these being to expand beyond the written format of HIB and delve into video content. Although I feel most comfortable writing the blogs and sending them out to you guys (which I will continue to do), video content is what’s ‘in’ nowadays.
Therefore, I knew it was time to get uncomfortable and push back against the friction I was feeling.
In full transparency, the first couple (very simple) videos took me hours of editing and a more than a few not-so pleasant words to myself. However, I’m working on welcoming the struggle because even though this style of content is not my forte, I’ve already started to get the hang of it with practice, which has been rewarding. I’m still FAR from an expert but I plan to continue this endeavor to see where it goes!
I thought I would share this as it can be applied to so many situations. Don’t expect to start something and be a pro right away… enjoy the process of small failures as they make you better over time!
Below are the links to my social media pages and the videos thus far:
Instagram Username: @Zgriffith23
TikTok Username: @Zgriffith23
Youtube Video: Cold Plunge
TikTok Video: Jan 1, 2024 , Barbell Apparel Unboxing
If you’re fluent in video, please feel free to share advice and/or constructive criticism!
Book I’m Enjoying: Outlive by Dr. Peter Attia
For Christmas I was gifted the new book Outlive subtitled The Science & Art of Longevity and I’ve been tearing through it. Aside from my new Wrangler socks, I would have to say this book is my favorite gift thus far… and I wish I could say I was joking.
I can already feel the psychological mid-life crisis setting in.
In all seriousness, Dr. Attia is a Stanford and Johns Hopkins trained physician recognized for his many insights including his vison for an improved medical model that he coins Medicine 3.0. Simply, he argues that we are currently in a time of Medicine 2.0 where there’s a large emphasis on the treatment of chronic disease through surgery and pharmaceuticals. And to our credit, we’ve become exceptional at doing such.
However, Attia declares that Noah built the ark long before it started raining and the medical field should take note.
Medicine 3.0 is an upgraded model that prioritizes the prevention of chronic disease through lifestyle change, supplementation, and pharmaceutical drugs only when necessary. It’s a personalized approach to healthcare that takes into consideration the patient’s unique family history, genetic makeup, and risk factors rather than treating people like robots made with the same factory settings.
As cardiologist Dr. Ross Walker suggests, it’s analogous to giving someone financial advice prior to them going bankrupt rather than vice versa.
Medicine 3.0 prioritizes living healthier for longer rather than just living longer. What’s the point if you aren’t thriving and able to do the things you enjoy doing anyway?
In this book you’ll learn how to maximize your health through exercise, sleep, and nutritional interventions while also receiving actionable advice on blood markers to request and staying mentally and physically fit into your 80s and beyond.
In my biased opinion, every single person should be required to read this book. It could add quality years (yes, plural) to your life.
Mindset I’ve Benefited From: Fire Together Wire Together
Also known as Hebb’s Rule, “Fire Together Wire Together” is a classic neuroscience principle illustrating the idea that brain circuits utilized regularly are reinforced. With repeated use, these brain pathways become somewhat involuntarily activated as the connections become stronger over time.
This is analogous to sledding on a snow-covered hill and going down the same route each time. With more use, this pathway becomes physically established and the sled naturally falls into it.
This can be for better or worse and you call the shots on which it is!
Naturally, I must turn to an example regarding exercise and healthy eating to illustrate this point.
Many individuals have a poor mindset around exercise and clean eating because for them, these actions are synonymous to feelings of discomfort, pain, boredom, and the list goes on. For some rhyme or reason, their unique experience has created this mindset and it’s literally been hardwired into their brain.
The good news is that the brain’s wiring can be modified although it takes time and dedicated effort… especially with strongly held associations.
One way to leverage this principle is to start pairing healthy lifestyle actions with positive feelings.
This means making a healthy AND tasty meal rather than suffering through boiled chicken and white rice.
It means doing an exercise routine that you enjoy and makes your body feel better rather than doing 100 burpees and 30 minutes on the stair climber because it’s going to burn the most calories according to the “fitfluencer” on TikTok.
Once you establish enjoyment and positive feelings toward health-focused actions such as a regular exercise routine and eating a nutritious diet, the brain pathways surrounding these actions become reinforced. Over time, they’ll become second nature and part of your daily routine.
Everyone has a snow-covered hill in their skull. Do your best to ensure the sleds on it are pointing in the right direction!
What else?
It’s that time of year where gyms are full and your workouts take longer because of wait times. Although frustrating, understand that we were all beginners at some point. Accept these newcomers in, offer a hand, and be encouraging. Spreading good health benefits ALL of us!
I’ll be releasing a post next week on dairy consumption, why so many of us tend to be sensitive to it, and what to do if you are!
There are 361 days left in 2024. Make them worthwhile.
Buy some Barbell Apparel fitness clothing through my link here!
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DISCLAIMER
- This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.