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The ROI of walking, citrus & depression, and the 19th century low-carb diet
LF Newsletter #138
Hey there - it’s Don.
Happy Friday!
We’ve got a spread of different fitness & health topics today.
Let’s jump right in!
🔎 What’s Inside
The ROI of walking
Citrus & depression
19th century low-carb diet
And more…
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💪 Deep Dive
Click here to read this on the Layman’s Fitness Website
The ROI of walking
The British Journal of Sports Medicine studied the impact of low physical activity on life expectancy.
Here’s the question they asked…
What happens to life expectancy if someone increases physical activity?
Here’s what they found.
Walking can add years to your life.
On average, each 60 minutes of walking adds 169 minutes to life expectancy
The lowest quartile movers can add 10.9 years to their life with 111 minutes/day of walking
Mid quartile movers can add 5.3 years to their life if they matched the highest quartile movers
Walking can have a positive ROI.
For every one minute I put into it, I can get a 2.8 minute return.
(We settle for less when investing money in the stock market…)
I have three reactions when thinking through a study like this.
1) Walk, and then if the Lord wills…
Health hacks are not guarantees for longevity.
We are a “mist that appears for a little time and then vanishes”.
“Instead, you ought to say ‘If the Lord wills we will live and do this or that…’ ” (James 4:14-15).
2) The cost of inactivity
The correlation of inactivity and life makes me think of this warning in the Proverbs:
“The sluggard’s desire kills him because he refuses to work…”
This study makes me view habitual inactivity due to laziness very differently.
Here’s Matthew Henry’s commentary on how the sluggard’s “craving lust hasten them to an untimely end”.
3) God’s design for movement
God has given us incredible bodies.
And they thrive on movement. They were designed to do it.
What an amazing Creator.
🔎 Finds
Here are some of my favorite finds/resources this week.
Eating citrus fruit helps stimulate the growth of gut bacteria F. prausnitzii, which helps elevate mood.
Citrus fruits are in season during late fall and winter months… the time of the year with the lowest amounts of sunlight.
God knows the lack of sunlight impacts our mood, and He gives us something to help.
In the 1860’s, William Banting lost ~40 pounds in ~40 weeks by following this diet recommended by his surgeon:
Eat: animal protein, fruit and non-starchy vegetables
Don’t eat: bread, butter, milk, sugar, beer, and potatoes
In addition to his weight transformation, Banting reported that his deafness disappeared due to his new pattern of eating.
Pick up a kettlebell weighing ~30% of your bodyweight.
Finish a mile as fast as you can.
This is a core, grip, quad, and endurance challenge.
It took me ~9 minutes with my 53 pound kettlebell.
Coffee drinking in the morning was compared with all-day-coffee and non-coffee drinking.
AM coffee drinking was significantly associated with lower risks of all-cause and cardiovascular disease-specific mortality.
It’s not like I needed another reason to drink coffee in the morning, but if you insist…
The monthly cost of Ozempic can range from $800 - $1,300.
If used for diabetes medication, insurance typically covers it and the rate is lower.
But not all insurance companies cover Ozempic (or other GLP-1 medications) if used for weight loss.
🏆 Client Corner
Jared is a business owner who has just been crushing it recently.
He’s dropped 15-20 pounds and continues to make diligent progress.
In addition to improving nutrition, he’s doing 71 pound kettlebell get-ups, and now really enjoys the early morning walks he’s added to his routine.
P.S. If you like movie soundtracks, Jared writes them.
Here’s one of his recent soundtracks.
👍 Ready to take the next step?
If you’re ready to steward your health, get lean, and boost your energy, check out LF 1-on-1 Coaching.
I’ll see you next Friday.
Be strong,
Don
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