Fit and healthy - ageless health and fitness beyond 40. Biological age versus chronological. Updated

 
 

 

Fit beyond 40
active, fit and healthy, becoming ageless

 

Life as a young, fit, healthy and toned guy/girl do not end once you leave your precious 29 behind you. Instead, the fit and healthy, young and happy feeling definition that people so eagerly, and so mistakenly wrong have persisted in pushing on to each other as a young person's realm since the dawn of mankind will only keep on moving up, up and up as we continually increase our healthy lifespan by making healthier choices.

 

There are absolutely real things in life and health, our body and mind that change as we mature and grow no matter what we do. But the saying that 55 is the new 20 is absolutely true and soon it will be 69.







Some aspects of aging are absolutely outside of our control, but not so surprisingly, if you know your health and fitness science, most of the things we think of as related to us as individuals slowly getting out of shape, and worse health over the years is mostly down to the continued accumulation of your own habits and daily choices and not so much at all about the quite minor biological changes happening as we age.











Biological Changes due to chronological and biological age.  


Yes, there are biological changes happening in our living, breathing ecosystems ( our body & our mind ), that are directly linked to aging.

Quite a lot of them even.

But almost all of them are, as daunting as they might sound inside the desolate fortress that is your own living thinking mind, super tiny and so incrementally small even when looked at from a 50 year period of time that you need to put those small things in the perspective of that giant Mt Everest that is your own fitness and food choices.

Did you know for instance that in recent science studies on sedentary people that they only ended up losing around 30% of their lean muscle mass while spending 50 years time doing nothing but living an unhealthy and sedentary life going from age 30 to 80 years old.
While at the same time, other studies clearly show us that 85-year-olds still lifting weight in the gym on a weekly basis remain virtually as strong as fit and healthy 25-year-olds.









So, please do not allow yourself to think about health and fitness as a 16-week schedule, or 2 year project you can discard once you have achieved your goals, instead look at it from the perspective of your entire life.
When we talk about creating better fitness and a healthy lifestyle, what we need to start doing is taking the person we are talking about, and look at it from the perspective of going from their current age all the way to 95 years old and more.

And when we do that you will see that most, if not all of those age-related and tiny differences can be considerable if not entirely, offset by your own choice in creating a healthier and more fit and active lifestyle.









The gradually lower testosterone and lean muscle mass levels in men ( and girls ) is a great example of an actual biological change that does happen to all of us due to the amount of chronological years lived. The actual biological change on our own health and fitness capacity, our mind, and sex drive, and thus its impact on our life and person, are however, quite tiny.

Tiny but still real, and as such it does affect us.










However, as scary and unrepenting as it might sound that your own biological testosterone production and lean muscle mass will perpetually decrease over time, together with other natural hormones your body produce, reality is that the effect of a slowly declining testosterone production and the corresponding lean muscle mass can be greatly averted, perhaps even made entirely mute and reversed by your own daily choices in physical activity and healthy food & general lifestyle choices.


The remedy is super easy.
Eat healthier food, and not too much of that food, and keep your body and mind physically active on a daily basis and lo and behold, you will maintain a much younger testosterone production compared to what would happen if you instead decided to keep eating worse and living a more inactive and sedentary lifestyle. And you will do that all through life.


And if it still remains so low that it directly affect your health in a negative way even after choosing to live a healthy and active life on a daily basis, then there is real and sound, and safe, modern medical help to get for most of the hormone related issues that has to do with age.







But time and time again, it has been proven that physically active people, that keep lifting weights and doing cardio all through life while also making sure to eat healthy food and not so much of it that they end up obese and overweight will maintain a natural testosterone production ( and other natural hormones ) that is much closer to their percieved younger prime.  









Another example that is virtually all about your own choices is your body fat and lean muscle mass. And so is insulin sensitivity and strength and yes, even your cognitive capacity. Recent studies, published in 2016, showed us that a healthy biceps keeps a much healthier and fit mind as well, even at age 85. Not to mention, that biceps can without pause keep pace with super fit and strong 25-year-olds.

So the truth is that people simply do not grow obese, or suddenly end up stripped of all their strength and muscle mass just because they passed a magical 40-year-old or 65-year-old age line.  That will never happen.

It is true that as we grow older, far beyond 40 years old. It becomes a little bit easier to add body fat, and it becomes a tiny bit easier to lose your strength and endurance.
That is true. But please note the one thing that matters here.

I did say, it becomes easier. And even better, the difference is tiny, not huge and that will not be an issue if you remain fit and active, the only people that loose a big amount of muscle mass due to aging is sedentary people. If you keep active in the gym you will offset almost all of the natural muscle mass loss.

And that is a significant scientific truth that applies to us all.





A scientific fact that also means that no one is cursed to go from being a fit and hot 25-year-old to an out of shape and weak and slow and obese 65 years old. Unless they are choosing to do so, and that is perfectly ok, some grow tired of being healthy and fit, most do not, but some do, and that is 100% ok.







The point tho is that no one has to make that negative health and fitness journey because of old age. Aging is real, and it absolutely do affect a lot of things in body and mind, but the tiny biological change that happens to us all between 25 and 85 is so gradual and small that you can team me up with any 65 years old on this planet and I will be able to get them in a shape that is healthier and way more fit than what they rocked as a newborn 40-year-old.

That is how small the actual biological change of going from 30 years old to 80 years old is. Far bigger are the change that is caused by unhealthy lifestyle choices. Eat shit, sit still, get drunk, do drugs, smoke et cetera and that is where you will find most of the changes you think of as aging. 








Yes, the difference due to biological aging is absolutely real and measurable from a data point of view, but it is in practical reality super tiny compared to the change that relates to your own choices.

So focus less on that tiny, almost nonexistent difference and focus instead on the huge things that are all down to your own daily choices in food and physical activity. It is like walking around worrying about the devil rising up from the ground and stealing your sensuous soul instead of actually considering the health and world impact of the food you are eating and the air pollution in the community of your choice.








Growing older is healthy and normal. It might not be fun having to consider reading glasses, contacts or perhaps eye surgery. And we all know that the ladies do not like gray hair and tiny innocent wrinkles. No one like those changes on their own cute self, that is true. But instead of focusing the rest of your life on those small things, focus your energy on all the big ones that are100% in your hand. Because they actually matter as far as your health and fitness, your mind and body, sex drive and all go, and you control those things.

And more importantly, when put together they are the things that make up the real difference between you being an out of shape and old and sick 70 year old that can hardly stand up, let alone cook your own food and do the dishes, or you rocking a fit and hot 80-year-old body and mind who is still toned and horny and perfectly capable in the gym, 5 days a week, sprinting through the library and life and the bedroom in general.








Life is a healthy and rewarding journey that we all do.

But growing older does not mean growing out of shape. It does not equal bad health or a sentence to stop living and being fit and hot and fully alive and active. Instead of worrying about gray hair, keep fit in the gym, eat healthy food, stay toned and color your hair and you will find that you will age far beyond the dreams of all your friends.

 

 

 

 

 



Biological age versus chronological age

 

So here it is, the things, the big ones and the small shit. The things we can not directly and entirely control today, such as the length of our telomeres or cancer and the things we can control.

Yes, at some point life tells us that we can not produce a baby anymore, at least not without the help of science. There is the matter of our changing hair color, the small amounts of skin deep wrinkles, and so forth - well as I already hinted at, we don't actually have to waste energy worrying about the small things we can't change right if we have much bigger things to consider that we do control. Or are you really going to tell me that the small stuff no one gets away from matter more to you than the huge ones that do decide if you get to live a healthy and long and fulfilling 'young' life?.



I am pretty sure that deep down you will see things my way.

It is of course 100% ok to not like those small things, who actually likes those aspects of life?.
But if you do not like that biological change, focus all that energy on the much bigger aspects of your health and body, and mind that you do control.

As I said earlier on, the things that you do control matter far more. The things you control outweigh the things you do not control, and they do so by a huge, huge margin and more importantly, they are the ones that actually affect your health for the rest of your life, so grab em by the balls and take control over the healthy longevity you have ahead of you.


 




 









And here is why.

 

No one can lay out in the sun 8 hours per day for all of life and in any way win that battle against the sun. We all know this right? I do not even have to tell you that, right?

Well, if you did not understand that before, consider yourself educated now :). Some daily sunlight is essential, but get too much of it and 'thank you mam' is all she said as the grim reaper shows up to take away life and health from you.








We all need a daily dose of sunlight, it´s not just healthy, but actually essential for us. But like with most things, there is a fine limit where the amount of received daily sunlight will go from being something very healthy and rejuvenating and instead become something quite destructive.

In the case of sunlight, we need perhaps 20 to 40 minutes of daylight every day of life to maintain our health in an optimal way.

From the natural regulation of our sleep cycle all the way to maintaining healthy body fat levels, our sex drive, feel good hormones.
Overall health, vitamin D production, muscle mass and strength and so on. New 2016 studies even indicate that previously unknown but essential immune system functions are linked to that daily daylight exposure.




So, make sure that you get a small daily amount of sunlight. It is absolutely wonderful for your health and wellbeing, but going above those 20 to 40 minutes of daily sunlight is however not a healthy choice. And make sure that you receive that daily dose of sunlight without unhealthy sun blockers keeping your body and mind from absorbing the sunlight they need.








Food is the same way, you need some food, not just to survive, but to stay happy, fit, strong and top notch. But eating too much food on a daily basis is not healthy, no matter how clean and healthy the food itself is and no matter how important it is to not fat shame people, it simply is not healthy to go all out obese and sedentary, nor is it ever needed.

It is a simple choice and like sex, it is up to each individual how they prefer looking and doing life. But that does not ever make it healthy to go obese and sedentary.  







True, we do need some body fat to maintain a perfectly healthy and strong body and mind, but we seriously do not need to go overboard with the amount of body fat we choose to have, that will only harm our health and our healthy lifespan by years and in some cases, even decades.

However, the benefits of eating healthy food and keeping fit and active all through life do not stop there.

Even in the so called, big ass cases, such as cancer, Alzheimer's and our individual biologically possible life span.

Science is making progress by the leaps and bounds in all of these cases, even as I write this.

And most of those things, as big as they might seem in your own mind, and therefore seemingly out of your control, also get greatly affected by your own lifestyle choices such as food and training. We are talking about decades of biological change internally.

Even people with super bad genetics cut 50% risk for a long range of health issues, such as the heart, by making healthier and more active daily choices.










Remember those telomeres I told you about?

Even the length of our telomeres can be sustained, or even increased just by choosing to eat healthier and to train and keep physically active on a daily basis.

To continually make a daily choice to eat healthier and to be physically active this day too increases not just your health and your mood, but it actually makes you younger in body and mind.

Yes, by making daily choices that cater towards improved health with your food and activities you actually change the biological age of your own body, your muscles and your brain.









Plenty of modern, up to date, science clearly show that people can be 80-year-old, yet have the biological age of a 30-year-old. In some recent studies, 85-year-old patients with a case of light dementia have been proven to substantially improve body and brain by working out in the gym, lifting challenging weights a few days per week. 

And your biological age is not only reversible, but it is all about your own choices in food and physical, daily activity.







Life might feel overwhelmingly big at times, and most people do not want to consider the thought of cancer. And why should they, it´s big, it´s ugly, it´s evil and it´s chaos.

But even cancer.

The chances of getting it or surviving it if you do get diagnosed with having cancer can be made much worse (or better) by your own daily choices.



And no.

I am not talking about a few percent of a difference either, but a huge, Mount Everest-like 40% increase in surviving cancer ( or never even getting it in the first place) just by choosing to eat healthier, and keeping more fit and active on a daily basis. That is how huge the impact of a fit and healthy lifestyle is for every human being compared to the same person doing life as a sedentary and unhealthy person.







In fact, when you look at the sum of it all, the accumulation of a person's choices over their entire lifespan, as opposed to their biological age and their genes, is primarily the actual age-related decline we most often see in others when we talk about people getting old and out of shape.


And the opposite holds equally true, we all know how some seem gifted with a god-like ageless body and mind, and seemingly keep as young and healthy, vital and horny, happy and witty as always.



But once again, that is much less about their genes and almost all about how they are choosing to do daily life. And I would bet my life that if we could quantify it in absolute numbers, we would in general talk about a 99% outcome based not on genes, but on your daily lifestyle choices.
 

music of the day while you are reading our article
Terra Mater by Avslut



 

 






we Age
according to our lifestyle choices

 




So for a moment, let us step back from the big ones, such as your biological life span, diabetes, and cancer. We now know that we can change those things in a huge way by eating healthy and keeping fit and active, so let us put that to the side and instead focus on something easy and small. 

Your lean muscle mass.
Your body fat and general health.










The reason for that is that really big health advantages - no matter your age - all starts with the same basic scientific foundation that no one ever has to settle for gaining more body fat, or going out of shape as we age.

Unless we allow it to happen (or life throws us a big can of shit and hailstorms - which can happen, of course, sometimes we just get unlucky after all )









So fact of the matter is that keeping or improving your muscle mass and fitness level, your body fat percentage, it is all about what we allow it to be, no one else dictates that.

Life does not make you fit or out of shape.
It is a simple, perpetual choice. And it is your own choice and no one else's.


In every single case, except for sickness and injuries, body fat and muscle mass, your strength and cardiovascular performance is nothing more than the outcome of how you eat and train and keep active, week in and week out. Some have better genes, and some have to endure less advantageous genes, all true, but you can still improve things by an incredible margin.









If you are now wondering why not just you, but so many of your friends did end up being, and looking more out of shape in their 40´s then compared to how they used to be in their early 20´s.

Well, what you are seeing is as I said, the outcome of what we call cause and effect.





It has absolutely nothing to do with being 45 instead of 25, and instead it is solely due to the effect on our health, looks and bodies, from the 20 years spent living a daily life of health and fitness, or by spending the same amount of time eating crappy food ( and or too much of the good food ), drinking alcohol, smoking and doing drugs, and not working out. No matter your chronological age, your health and fitness level is mainly the result of choosing to eat the wrong way, and or in combination with training to little and not hard enough.

And vice versa.






The Pendulum goes both ways

People that do look fit, young, toned and sexy in their 40´s and 70´s do so due to how they kept their discipline and choice of lifestyle day in, and day out.

Lifelong health and fitness will always be about this simple recipe. And good genes or bad ones will never change the importance of your own choices.








Wake up every day and choose to make healthy choices that day too.
Eat healthy food every day, keep your body engaged and active as good as you can at that point in time.





Rince and repeat that formula on a daily basis, for all of life, or for as long as you wish to remain as healthy and as fit as you enjoy being. That is how easy it is to create lifelong health and fitness.







Never make the mistake of thinking that you can take a break from healthy food choices and killing it in the gym,  and still maintain your health and body.
That will never work for you, and more importantly, no matter what some might claim, it never worked for any human being.

Fit and healthy people keep fit and healthy, simple as that.









No my friend, life will never gift you with a fit body, rocking a healthy and fit body is simply a perpetual choice, and that choice will shape your body, and your health for all of life.


The wonderful thing is that once you accept that we can all grow out of shape, or get in better shape you relieve yourself of the chains that is the stubborn and harmful myth of age and genes.







Work on maintaining or improving your health and fitness level in body and mind daily, and it will never go away.
But take a pause and it will always start to decrease.



There is no magic or secrets to it beyond that.
There is no genetics preventing you, or me, from getting in better shape, or out of shape.

Some people are of course blessed with good genetics that makes it easier to maintain a fit and athletic body, and some have a tiny few percent working against them.

That is all true. Some are born to be super fast sprinters, others will excel at lifting things, or running long distances, but they have to work their ass off to achieve anything that is even close to their biological maximum.

And more importantly, we can all get in way better shape and health by making healthier daily choices if that is what you wish to achieve.


 







That is really all good or bad genetics will ever do, however, making it a little bit easier by a few tiny %. Genetics play a very small role in how 50 years of life will affect you. Far, far, far less than your own daily choices do.

So much so that it doesn't even deserve to be a consideration for you.






So, no matter where you are on the scale of life. No matter the genetic limitations nature have gifted you with.

Do not ever get discouraged or lazy cocky by that.
Just go out and claim the baby steps that you need to be who you want your future self and health to one day be.

Health and fitness is all about you making a choice of how you want to progress in health, body,  and mind from this day on out, and then sticking to it.

So no matter if you wish to improve your body and fitness level, and or your health. Or if you just enjoy the intellectual and emotional reward of making healthy choices.




Start every day by making that day exactly that, another day of healthy food, and keeping body and mind active.







  




 

 

a Simple general formula


Take this as a general guide for creating a healthier and more active life style, transforming yourself just a bit more ageless.
 





1,

Lift challenging weights 2 to 5 days per week.

No need for more then that.
And if you are low on time.

Something beats nothing. 


15 minutes of intense weights is an amazing recipe for health and fitness compared to zero minutes.




 




2,

Walk, daily for 20 to 30 minutes - outside and low pace is enough.



We all need sunlight and that simple walk will benefit your mind, mood, sex drive, bones, cancer, your back and spine, body fat levels, heart health and strength. Even your natural sleep cycle. 



  


Do higher paced and intense - very challenging - sprint based cardio for 10 to 15 minutes 2 or 3 days per week.

 This will absolutely kill your body fat.
Sprints also aid your lean muscle mass gains and keeps your ass, tummy and legs in shape.

And your heart and lungs of course.
 









3,

Eat Healthy and not to much.

Skip sugar, salt, soda and juice.

Truth is, no one can outwork bad food choices.
No One. You can look in shape, you can be super strong. But bad food makes it much harder to accomplish, and more importantly.

Bad food hurt your health, no matter how much you train. But even more so if you do not keep fit.

So, eat healthy.  




 






4,

Give yourself the sleep your body needs, not what your mind think you need.

  






5,

Enjoy, sex, love, life - get rid of what is not working for you, and embrace your own needs - Lovers and sex.


 
Mike Koontz
 

 


















Becoming Ageless
 

So, let us approach the finishing line of this lengthy article the same way we started it. If you would look around at your friends and only see out of shape anything-year-olds.


Let us face reality, you can all end up looking both young, healthy and super fit in a very fresh and beautiful way, in fact, we can all outdo our own 20-year-old at age 55 or 65, and is that not absolutely amazing?.







And no, it is never too late to implement healthy lifestyle changes, no matter how crappy your prior choices in life have been.

No matter your age, and current health and fitness level, no matter past errors in judgment, bad food or whatever - today is a great day to decide to start working out. Eating better and reclaiming health and body, your own biological youth and looks can happen at any point in life. It is true that it is better for you and your ongoing health the sooner you start living a fit, active and truly healthy life, but that does not change the fact that even elderly 80-year-old people can greatly improve body and mind and their continued health by making healthier choices in daily food and activity.

Put simply, it is never 2 late to make sure that you get a better rest of your life.










A happier, more fulfilling, healthy and active you in body and mind, is just a healthier and more active lifestyle choice away.

And current age will never prevent that from happening.
Plenty of recent scientific studies proves that people as old as 80-year-old with no prior physical experience greatly improve body composition, fitness level and health ( in body and mind ) once they start being physically active on a daily level. And if people at age 80 can start lifting weights at 85% of their 1rm in the gym and almost instantly reap greatly improved health in body and mind, well, so can you.








As I said earlier in this article, your own body and health happen to be 100% progressive and it goes both ways.

It will decline if you allow it too and if you ask it kindly - it will improve - and that is a fact of life that is standing completely outside of your chronological age and past lifestyle choices.







Speaking about myself, I am in fact, by a wide margin feeling happier and more content than ever before with life and health and fitness level - yes, much more so even when compared to my younger fitness self.

And I have always worked out.

I have always enjoyed science and health and competitive sports, and I am still managing to improve on that solid foundation. In body and mind.


 

In either case and no matter where you are today on your own path through life. There are millions of people out there, including me, already living and proving that anyone, regardless of age and past history can get in greatly improved shape. Improving their body as they get way healthier and even decades younger looking as a byproduct of a healthier and more active life.

And they do so just by their own daily choices.

And the reason why I keep repeating that is that people should not be discouraged by age-old myths about health and fitness being the domain of 20-year-olds. Health and fitness is a life long journey we choose to do, not at all an age restricted or blessed DNA thing, it has nothing to do with gender or class or previous choices, it has nothing to do with your current age and fitness.











Neither should people get blinded by others less educated or more colored, opinions on health and food and physical activity.

Out of shape people rarely approve of others keeping fit and healthy. That is a sad reality. Some will even actively try and make you less healthy just so their own choices feel better for them.


It is absolutely perfectly ok to not keep fit and healthy, but if you would prefer a life and body that is, in fact, healthier and more fit, it is just a daily personal choice away. And if so, it is not just your choice to make the needed changes, but your right to make it.




So please do not take my opinion for it. Instead enjoy the fact that what I am saying is simple science. Health and fitness is a simple fact and it is an informed and simple daily choice you too can start making. 

So, wherever you are on that journey.

Today is a great day to kick some ass because you do have the rest of your life to do it, and the rest of your journey to enjoy the benefits from doing so.




And I hope that we all do agree that life is meant to be enjoyed your very own way, not wasted away :).

 

 

 

 

 

 

 

 

 

 

 

 

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Writer and photography

Mike Koontz
Space photo by NASA
To the daisy that is my sun and inspiration

    Google+
   Author page, Mike Koontz
   
 

Last Few Published Books and Articles

  • May 22 mark the crucial 'day of biological diversity'. But it is also so much more than that, #Connect2Earth.

    Quality time needed: 9 minutes


    At the crossroads of the Anthropocene.
    May 22 is 'The International Day of Biological Diversity'.
    A day which, is by now, our essential every day reality.



    May 22 is both a perfectly ordinary Tuesday in your life and the global 'International Day for Biological Diversity'.
    But that is not all this week is all about. We also have the endangered wildlife day, which happened on May 18, and birthday number 70 for IUCN. And, as such this entire week represents an opportunity for each of us to make it a healthy fit day for the entire planet and our individual self.


    Also, if you are present in the incredibly lush and beautiful high coast area of Scandinavia, Sweden next Tuesday you are more than welcome to join me and my coworker from Scandinavian.Fitness for a sweaty fit workout at the gym, lifting weights and grunting at Friskis, Örnsköldsvik at 0730. Once we are done at the gym, we will head outside for a walk at 0830 and hopefully enjoy beautiful weather together with the pristine nature of Scandinavia.

  • Fitness School, Question 33, Let us talk about that mighty beast called the Quadriceps.

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 33 in our School of Fitness.
    Legs and ass and back. That is the holy trinity ( together with the fourth pillar, our abs ) of building a strong and capable and athletic body.
    But what about the makeup of our upper legs?
    We have the backside of our legs, which we call the hamstrings, and on the front, there´s the thing most people simply call the quads.
    But let us dig deeper down into those mighty looking quadriceps and the rest of the anterior side of our legs.
    Here is my question:
    Can you specify which muscles make up the bulk of what we call our quadriceps and anterior leg muscles?.

  • We are standing at the crossroads of the Anthropocene. Earth hour and the essential stuff that lies beyond.

    Quality time needed: 5 minutes


    At the crossroads of the Anthropocene.
    Earth Hour.
    Is by now, our essential every day reality.



    On one hand, we are now living in the day and age of butterflies and endangered white rhinos hopefully being multiplied and preserved through soon to be commercial cloning facilities. finally making sure we will never have to lose another species to extinction.
    Putting an end to the way we lost the last surviving male Great Northern Rhino just the other day.


    And that lingering, hopeful road is walking hand in hand with this growing worldwide awareness that eating healthy, and being healthy is not just good for that one person, but transformative and good for everybody else too.
    Be it from a financial perspective or healthwise speaking.

  • Fitness School, Question 32, Can fitness reduce dementia risk with as much as 90% for a 50 year old female?

    Quality time needed: 5 minutes


    Fitness School
    Do you know the right answer?.



    Question number 32 in our School of Fitness.
    We all know that physical activity and healthy food is just that, life and body improving yum for muscles and mind alike.
    Some might claim they hate it, and others truly love keeping fit and healthy, enriching their daily life in endless supply.
    And you know it greatly reduces the risk of getting a long range of cancer forms, it helps arthritis patients, lower back pain, keeps you lean and hearty healthy.
    It fights off bad sleep and osteoporosis. Slow the roll of biological aging and on and on, and all this is proven over and over by science.
    And so, my simple question this time around is as follows:
    Do you also know if healthy fit women in their 50s have been shown to greatly reduce the risk of getting dementia compared to less fit women?.

  • Fitness School, Do you know the right answer?. Question 31, What´s up with that biceps, give us the lowdown.

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 31 in our School of Fitness.
    When we are talking and thinking about muscles and keeping fit, Biceps is not just one of the more iconic names in the world of fitness and the human anatomy, it is also a very visible muscle that truly pops on people that keep healthy fit. But where on your body can you actually locate your biceps muscle and more importantly is the name biceps only referring to one muscle or do we have more than one biceps on our body?
    And so, my question for you is as follows:
    Can you tell us if the human anatomy have one or more muscles with the name biceps, and where are they/it located?.

  • A life of health & fitness. Life is a wondrous journey and this is a rough view of this years fitness journey ( the way I do it ).

    Quality time needed: 14 minutes


    Complete the circle of health & fitness.
    Every single day.
    Fitness, Food & Health is nothing but the science of a healthy, fun life :).



    The following is a rudimentary overview of my health & fitness life from Jan 1, 2018, to Jan 1, 2019. Some fitness folks think the world of planning ahead, and some absolutely do need a firm plan for the months and even year ahead.
    Short term goals firmly lined up and long-term goal posts holding their own further out make a world of difference for some. And your own goals can be about certain PB´s, they can involve reaching a certain body fat % or strength goal. Other common goals have to do with cardiovascular performance and might be focused on improving your lactate levels, running speed, zone levels or maximum heart rate. And for competitive pro athletes, those goals usually involve specific competitions and championships.

    So yes, setting up a rough schedule in advance of your fitness year can make a lot of sense.
    Just as how a lot of people count daily steps and calories.

  • Fitness School. Question 30, Let us talk about biological aging and our T cells and that beautiful little Thymus.

    Quality time needed: 6 minutes


    Fitness School
    Do you know the right answer?.



    Question number 30 in our School of Fitness.
    You all know that I have been a vocal proponent of how we do not simply grow old like some archaic fairy tale myth where people are doomed to live fat and unhealthy and frail once they leave their 20´s behind them.
    No instead, my science-backed message has for years been that we simply create and manage our own aging process according to our own choices in food, life, and fitness.
    Be it lean muscle mass, body fat, bone health, even our brain and plenty of natural hormones. Our daily choices carry such incredible weight when it comes down to all these aspects of our own wellbeing and health, much more so than the number of years we have lived or the genes we inherit. And Science proves me right on all these things, over and over, and over again.

    But, how about our immune system? In sedentary people, our thymus slowly becomes less capable as we mature beyond our 20´s. That is a simple fact.
    And so, my question for you:
    Will regular fitness stomp aging in the face or is the thymus and the stuff it does for us destined to go wry as we age no matter our fitness and food choices?.

  • Fitness School, Do you know the right answer?. Question 29, How prevalent is plastic litter amongst deep sea fish.

    Quality time needed: 6 minutes


    Fitness School
    Do you know the right answer?.



    Question number 29 in our School of Fitness.
    We have previously talked about getting enough natural amounts of omega 3 in our food. So let us cast our net a bit wider and deeper as we go hunting for natural Omega 3 sources in the deep sea.
    Yes, we are what we eat kiddos.
    And so, the time has come to talk about one of the better Omega 3 sources out there, which is fish ( like cows, fish love munching away on plant-based food such as Algae and so they end up with a ton of Omega 3, and so can you. ), and outside of Omega 3 fish also used to be a sustainable source of proteins and omega 3 amongst other things.
    The key word is used to be. But like us, and the cows, fish are what they eat.
    And today, outside of depleted fish stocks, fish swim in bodies of waters, polluted, and depleted of oxygen and ruined by us, the human species. And as health & fitness loving professionals and human beings, we always have to consider the world we live in, because we are all what we eat and the way we live becomes the state of our body & mind, life, and health. And if the fish you eat is full of toxins, plastic, and other unhealthy things, that is what you too will consume and thus, become.
    So, here is my question:
    How prevalent is plastic pollution in deep sea fish right now?.

  • Fitness School, Do you know the right answer?. Question 28, Let us get healthy and dirty with Omega 3 and milk.

    Quality time needed: 6 minutes


    Fitness School
    Do you know the right answer?.



    Question number 28 in our School of Fitness.
    As far as health & fitness goes, eating healthy food on a daily basis is the ever-present and perfectly fitted glove that wraps the fit hand that is regular and challenging workouts in the gym.
    And one of those nutritious, and essential for our health, nutrient staples are Omega 3´s. We get it in all sorts of seafood. And we can get it from omega 3 fortified foods such as eggs.
    Another wonderful omega 3 source are plant-based foods such as chia seeds. But, meat and dairy products from grass-fed cattle can also contain natural amounts of omega 3.
    So, here is my question:
    How much Omega 3 do you actually get from one L ( 1L ) of milk produced from grass fed cattle?.

  • Fitness School, Do you know the right answer?. Question 27, How big do you need your daily calorie deficit to be, in order to roughly drop 250g of bodyfat per week.

    Quality time needed: 7 minutes


    Fitness School
    Do you know the right answer?.



    Question number 27 in our School of Fitness.
    From a healthy fit perspective, both short & long term, what we need to sculpt is a life of daily physical activity in the right amount and the right intensity coupled with healthy food choices and the proper amount of nutrients.
    And those healthy choices include making sure that we get enough of those healthy nutrients in order to perform, in the gym and daily life, and we need enough of them in order for our body and mind to stay healthy, happy, capable and fit.
    Eat too little protein and you will start losing lean muscle mass, and your health will start to decline too since proteins are not just the major building blocks of our muscles, they are in fact the mud and water, wood and concrete that builds our entire body, be it your internal organs, your skin, hair, muscles, cells, or our brain.
    And the total amount of daily calories we consume is, of course, pretty much the same thing, eat too little in total, and you will start noticing how your health and fitness level slowly deteriorate. And if you do the opposite and stuff your tummy full with too many daily calories you will start gaining pure body fat in excessive amounts and it will continue to build unless you change your daily choices.
    So, here is my question:
    How big do you need to make your daily calorie deficit in order to lose 250g of body fat per week ( roughly ) while eating enough protein to preserve your lean muscle mass?.

  • Fitness School, Do you know the right answer?. Question 26, Black coffee, is it a natural diuretic that causes dehydration or a health improving rehydrating drink?

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 26 in our School of Fitness.
    Black coffee, the mere words are capable of sending hundreds of millions of people into a state of Nirvana filled with transcending bliss and harmony :).
    But black coffee is also a cup of rejuvenating health for our entire system. It calms the mind with its slowly rising aroma, helps us keep cancer and diabetes at bay, harnesses our creative focus like an arrow in flight, and in enough quantities, it can even boost peoples gym going efforts.
    But is there all there is to it?. Well, here is my question:
    Is the old saying true that your daily coffee drives so much fluid out of your body that you need to supplement your coffee intake with equal measures water too in order to stay hydrated?.

  • Fitness School, Do you know the right answer?. Question 25, Tell us the major muscles in your back.

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



    Question number 25 in our School of Fitness.
    Outside of our legs and ass, there is no other muscle group that comes close to sheer size, strength, health impact and lean muscle mass potential than our back. So as exhausting as a proper back workout is, this is one big and essential muscle group you should never skimp out on, no matter if your own goals are all in on health and wellness, sports or just sheer looks, or all of the above.
    Here is my question:
    Tell me the major muscles that makes up our back. Straight and simple folks.

  • Fitness School, Do you know the right answer?. Question 24, Can Maintained Fitness prevent the negative health impact of chemotherapy?.

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 24 in our School of Fitness.
    Chemotherapy is one of those crucial things that no one ever hoped to one day experience. But when the going gets real tough in life, its a life saver.
    However, undergoing Chemotherapy is no walk in the park and while it can save your life and defeat cancer, it will also take its toll on your body. So much so that a recent study from Australia revealed that just 13 weeks of chemotherapy caused the heart to age by an equivalent of six years.
    Here is my question:
    Can maintained fitness exercise during chemotherapy prevent the now established cardiovascular aging associated with chemotherapy?.

  • Fitness School, Do you know the right answer?. Question 23, How much will my daily fitness activity reduce the risk of dying from cardiovascular disease?.

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 23 in our School of Fitness.
    How are you enjoying 2018 so far?. I am having a blast, in the gym and outside it, workouts are wondrously good and that is because I stay at it, week in and week out. Stay persistent with food and fitness people and reap the benefits in body & mind. Keeping to a daily fitness schedule is just a choice, after all, and a very healthy choice at that.

    And, for the next fitness school question, let us dig deep down on that word "persistent" and uncover just how much weekly fitness will scientifically aid your health on low, moderate and intense fitness levels.
    And as such, here is my question for you:
    Can as little as 30 minutes of daily low-level physical fitness activity reduce the risk of dying from cardiovascular disease by as much as 24% compared to not doing that daily activity?.

  • Fitness School, Do you know the right answer?. Question 22, is there any difference at all in recovery capacity after a hard leg workout in the gym depending on your biological age?.

    Quality time needed: 9 minutes


    Fitness School
    Do you know the right answer?.



    Question number 22 in our School of Fitness.
    2017 came and went in a glorious display of Northern lights. But now that we are all one year older. Let us take a look at that age-old saying that we recover worse and slower after a hard workout in the gym as we grow beyond our 30´s.
    Is there any truth to this at all? Or is this just one more thing that people got wrong in the name of lacking insight, age-related fears, and youth-obsessed peer pressure?.
    To put it simply.
    Will the 22-year-old you recover better after a kick-ass weight lifting workout in the gym doing intense deadlifts than the 50 year old you will be able to do, or can you safely go at it just as hard knowing that you will recover and improve just as good?.

  • Fitness & Health: Going plant-based with your food choices is one of the better food choices you can do.

    Quality time needed: 2 minutes


    Complete the circle.
    Every single day.
    Fitness, Food & Health, its just science baby, smiles, sweat and science :).



    Eating healthy is an essential part of every human beings healthy fit lifestyle.
    And like keeping active and healthy at the gym and in daily life it's a daily choice.
    Going plant-based with your food choices is one of the better food choices you can do. As long as you keep on top of your protein, your fat ( Omega 3 mainly ), iron, B12, Iodine and creatine going plant-based is very easy to do and super beneficial for health & fitness ( and the planet ).

  • The first day of 2018. A tiny micro-short story and the best fitness & health advice you will ever get in life. Let us kickstart 2018 and lay nothing but healthy fit days on the road ahead.

    Quality time needed: 6 minutes


    The arrival of 2018
    And the best health & fitness advice you will ever get.
    Life in the Anthropocene, its just science baby, smiles, sweat and science :).



    Enjoy a healthy fit, and happy 2018 people, but before I start our shiny new year by giving you the single best health & fitness advice you´ll ever get in life, a tiny little micro-short story to welcome you to the rest of your life.
    "the dragon that climbed the world of ice"
    'I watched it climb
    the world of ice that towered us both
    its mighty tail stung the icy cavern beneath us, like a spear it was thrust into the chest of the icy mountain, sending splatter of man-sized ice blocks and snow that bled into the bottomless pit, while it drove its left and right limbs into the frosty mountain above us

    and slowly
    over the endless void of time

    the dragon climbed its way upward
    through a world of ice that tried to hold us captive

    we climbed
    endless step by endless step towards the moon and the stars to hunt them one by one'.

  • Life in the Anthropocene & saving the endangered Rhino. Kenyan ultra marathon providing the adventure of a lifetime and a world improving good cause.

    Quality time needed: 5 minutes


    Health & Fitness
    And the ultra marathon to save the Rhino.
    Life in the Anthropocene is all about our global and individual responsibility.



    And in some ways, I can not think about a much better and more current way to emphasize our individual and globally shared responsibility than the Kenyan Ultra Marathon taking place in 2018.
    It's like all the other sports competitions ever done about the individual responsibility to shape and form your ongoing life and fitness journey so that you can endure and conquer that particular challenge.
    But it is equally much a team effort, to better our planet and to save the Rhino.
    As such it serves as a proxy for our own health, and our modern day pollution, the local and global poverty, the gender and class-based inequality, the competition itself, and the endangered wildlife and all the species rapidly going extinct across the entire world.
    We are all responsible. Individually and globally.
    And in that spirit, this ultramarathon is not just about bringing together runners from all around the world, it is also a marathon to save the endangered Rhino from going extinct, and to better the entire world.

  • Naughty xmas poetry "There are secrets hiding, in the xmas tree" and a merry winter solstice to you guys.

    Quality time needed: 4 minutes


    Winter solstice poetry
    a quality xmas
    and happy new year.



    Enjoy the rest of December people and make sure to allow yourselves and others the only gift truly worth something this xmas. And that is to breathe and exhale, relax and enjoy each and every moment.
    Do not suffocate each other or stress yourself out as you try in vain to achieve the perfect holiday, there is no such thing when it comes to the way we celebrate new years eve, winter solstice, xmas or whatever you call it.
    Chasing perfection and meaningless details are what kills that perfect day even before it starts. So just enjoy your day, yourself and each other the way you are.
    Have a good one and now, here is my perfect xmas in the shape of a naughty winter solstice poem ( and moment ) I am calling "There are secrets hiding, in the xmas tree", enjoy the read and the days ahead :).

  • Fitness School, Do you know the right answer?. Question 18, will obesity increase my risk of developing Alzheimer?.

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



    Question number 18 in our School of Fitness.
    Obesity is no friend of any individuals longterm health. We all know that.
    But is cheering each other into obesity and being overweight also scientifically speaking, causing an increase in the risk of developing Alzheimer?.

  • Anthropocene: We have real global progress but also life diminishing quality for hundreds of million of people. Official UNICEF study.

    Quality time needed: 4 minutes


    Global progress.
    And diminishing lives.
    Life in the Anthropocene.



    In a world of global progress in a lot of important aspects, we can never close our eyes to the simple fact that hundreds of millions of people around this beautiful world are witnessing how their lives are becoming increasingly worse.
    quote:
    “In a time of rapid technological change leading to huge gains in living standards, it is perverse that hundreds of millions are seeing living standards actually decline, creating a sense of injustice among them and failure among those entrusted with their care,” “No wonder they feel their voices are unheard and their futures uncertain.”
    - Laurence Chandy, UNICEF Director of Data, Research, and Policy.

  • Black Friday 20% off: fine art for the living room walls by yours truly.

    Quality time needed: 3 minutes


    The art of living.
    Fine art for the living room walls by yours truly.
    Black Friday discount.



    You pick the size, the framing and whether you prefer the white margin or zero margins on your print and there you go, parcel on the way.
    Printing & shipping is handled by the Swedish fine art gallery Printler and they ship to all of Europe.
    And for Black Friday you´ll even get a 20% discount, valid until Monday 27 Nov.

  • 'At the bridge to Asgard, sprouts and roots grow the ever tree'. Here we live in the age of the Anthropocene.

    Quality time needed: 6 minutes


    sprouts and roots
    A healthy you, is a healthy world.
    Life in the Anthropocene.



    'At the bridge to Asgard, sprouts and roots grow the ever tree' through the gates of life and death, and the turning of the Midgard snake.
    We walk beneath a starry sky, weaved by light and dark and obscured shades our eyes can not see.

    We melt and turn the tides of time, as we spill the soil between our fingers.
    It drips back down to where it came from, all while the ants and worms grow unseen layers of brand new soil.

  • Fitness & Health: 'Health at a Glance' is a European health report covering obesity around Europe in 2017.

    Quality time needed: 7 minutes


    Health at a Glance
    A European health report 2017
    Fitness & Health.



    Health at a Glance is a European health report for 2017. And in it the United Kingdom is revealed to be Western Europes most obese nation.
    So, perhaps, fish and chips and beer just isnt the best of national food obsessions.
    Another important highlight that bounces right back at you is how obesity in the UK has increased by 92% since the 1990s ( it´s been increasing in every nation btw, but good ol England is leading the pack ).

    And since we also know by now that obesity & overweight is not just about a individual increase in body fat %, which would have been perfectly fine and all down to personal preferences in body composition and aesthetics, but instead is directly tied to a huge increase in several health issues, such as diabetes & cancer and severely decreased quality of life and longevity.

  • Anthropocene & the annual 'good country index' is back for its worldwide summary with the year 2017. And Scandinavia once again dominates.

    Quality time needed: 3 minutes


    Anthropocene
    the good country index 2017
    Life beyond 2028.



    Sweden once again dominates the good country index, sort of making it an annual business as usual reveal in other words.
    Sweden is followed closely by another Scandinavian country, namely Denmark, which, is no real surprise, the Nordic nations can be found at the top of the world, year after year, after year in a long range of beneficial, quality of life metrics and studies.

  • 9 million annual deaths due to worldwide pollution in air, soil, water. Life in the Anthropocene.

    Quality time needed: 4 minutes


    9 million
    annual deaths due to worldwide pollution
    The art of living.



    Every year the number of people that die prematurely due to worldwide pollution keep on increasing. And right now that pollution in water, soil, air, chemical or work-related pollution is already taking the life of 9 million people around the world.

    Let us think about that for one more second, every single year 9 million people end up dying prematurely due to the modern day pollution we all contribute to.

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