Death to Long Slow Distance by MB

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Long slow distance. Sounds like a torture method. “You been sentenced to one year of long slow distance”. Long slow distance is often abbreviated LSD. Hmm? Acid, a hallucinogenic, makes you see things and damages your DNA if my memory serves me. Great analogy?

Those who know me or who have been reading these pieces regularly know that I despise aerobic training and long slow distance. I have said it is bad for women and also truly believe that it is bad for almost all athletes except those who race for long periods of time or over long distances. The subliminal reality is that my hate mail from female runners has tailed off and it’s time to again fill the in-box with venom from the endurance crowd.

We have already established that most running injuries are of the overuse nature. Very little trauma occurs in the endurance world save the infrequent untimely meeting of runner and motorized vehicle. If overuse is the problem, then less is the answer.

Luckily, Canadian researcher and sport scientist Martin Gibala has come to the rescue. Gibala, an Associate Professor of Kinesiology at McMaster University in Canada published a study in the September issue of the Journal of Physiology comparing interval training and steady state training or long slow distance. The study, although conducted over only a two week period, looked at a twenty minute interval program versus steady state work ranging from ninety to one hundred and twenty minutes. The interval work consisted of thirty second sprints followed by four minutes of slow pedaling. This would amount to two to two and half minutes of high intensity work during a twenty minute session as compared to 90-120 minutes in the “heartrate zone” for the distance group. Gee, which would I want if both were equal?

The conclusion was that both methods showed roughly the same improvement in the chosen marker of oxygen utilization. Yes, the same. Do the math. Each group worked out three times a week. The interval group exercised for a total elapsed time of one hour per week with six to seven and a half minutes of intense exercise contained in that hour. The steady state group exercised for between four and a half and six hours a week yet the aerobic benefits were the same?

Seems to me if time is an issue in your life interval training is your fitness answer. Obviously, the study only looked at aerobic capacity and not caloric expenditure or weight loss but, it’s another huge boost for those us who believe in the superiority of interval training. The reality is that athletes have known this for years. Unfortunately, the fitness and medical community continues to beat the long slow distance drum. The question in my mind is not whether or not you should be interval training but, why aren’t you. A brief warning. Intense intervals aren’t for beginners. You must be healthy and have a few weeks of the dreaded LSD in your system before attempting intervals.

References

Training and Conditioning Magazine- Bulletin Board Dec 2006 Vol XVI, #9 Journal of Physiology, “Short Term Sprint Interval Versus Traditional Endurance Training: Similar Initial Adaptations in Human Skeletal Muscle and Exercise Performance Sept 2006, Vol 575 Issue 3

To view full text go to jp.physoc.org/cgi/content/full/575/3/901

To learn more about go to www.michaelboyle.biz.

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Neutral or Natural Spine? Which is Optimal for Health and Performance? by RR

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There has been great controversy over the past several years about the position of the spine (specifically the low back) as it relates to optimal performance and long term health. Is the Lordotic spine healthy? It seems to function quite nicely for a great many athletes. What about the Kyphotic spine? This back position seems to produce the greatest amount of symptoms and problems. But what about the concept of “neutral” spine, how do we define it, what is it? Is it braced, drawn in, tail tucked, flat back bowed, arched or what? How do we attain it? Why are we so worried about it? What happens if I don’t have it? How do I get it? Where do I find it? Who invented it? Let’s look at some definitions.

Another way to look at this concept is the tilt of the pelvis. In lordosis, the pelvis is rotated forward or anteriorly. In kyphosis, the pelvis is rotated posteriorly. In neutral, the pelvis is aligned. Examining this concept as a performance practitioner rather than a researcher, athletic trainer or physical therapist has led me to some conclusions. First of all, is the pelvic position and the corresponding lumbar spine position resulting in some type of symptom manifesting itself in terms of pain, discomfort, tightness or inhibition of performance? If so, then I will prescribe some corrective exercises, stretching, foam rolling or therapy in order to address the inhibited performance due to pain, discomfort and tightness. I will also refer this person to an athletic trainer for further evaluation. If there is no pain, discomfort, tightness or inhibited performance, then why fix it if it ain’t broke? Most sprinter, hurdler, jumper, power, speed athletes will have a lordotic lower spine. If they are asymptomatic and pass the intrinsic muscle tests for the pelvic floor and lower core region strength, stability and flexibility — then train. The kyphotic person may need some remedial work, regardless of symptom level if you plan on loading the spine with squats, cleans, deadlifts or other types or resistance exercises that place load through the upper core. According to Dr. Stuart McGill, one of North Americas leading experts on the spine and its ability to withstand load a flat lumbar spine will tend to exhibit symptoms or problems much more often under load stress than a lordotic spine. Extension work for the kyphotic spine will be prescribed in order to enhance the thoracic spine area’s ability to withstand load.

My concern is the ruckus over the “neutral” spine concept and its application to performance training. After listening to many experts argue over the efficacy of this concept (it reminds me of the back side of the “drawing in” controversy), reading about this in the various publications concerned with performance and health exercise information as well as coaching thousands of athletes performing literally millions of repetitions over the past 25+ years I have come to the conclude the following observations. In a nutshell, the “neutral” spine is a manufactured and artificial position for the lumbar region. The term I feel much more comfortable with is the “natural” spine position. Here is a practical application of the difference. Have the client/athlete reach overhead until they feel skinny. At this point, have them take a big, deep breath and lock it in as if you were going to punch them in the stomach. While maintaining this core-lumbar position, drop the arms, exhale while maintaining a braced core and drop into a basic athletic position. This is a natural spine position that is ready to absorb and produce force throughout the core region. In order to convince the skeptic, have the client/athlete produce a lordotic lumbar spine while in basic athletic position and then press down on their shoulders much in the manner of a resistance squat load. Repeat this drill with a kyphotic lumbar spine and ask the client/athlete, “which is better to absorb and produce force?”. Then, if the client/athlete or colleague is still not convinced, ask them to assume the “neutral” spine position and repeat the drill a final time. The asymptomatic, “neutral” spine is a manufactured position that is unable to be replicated during the duress of performance. It also goes against the concept of maintaining pillar core integrity in order to transmit the power generated from the legs into the shoulders, arms, hands or implement with very little flexion, extension or rotation in the lumbar spine, until the mobility of the hips and thoracic region have been exhausted.

Dr. McGill explained this concept to me at a seminar in a one on one conversation in which I had asked him why I was being instructed at a performance center to teach the tail tucked position in training performance individuals. His first response was “I would have no idea”. When he laughed and said he would expound upon his point, I knew he was teasing me and asked him to please continue. He asked me if I would humor him in a little experiment. I said “sure”. He then instructed me to assume an athletic position, “tuck my tail” and then react to his instruction for the next 30 or so seconds. At this time he commanded me to “jump, do a squat thrust, shuffle right, shuffle left, do a quarter turn right, do a quarter turn left, squat, buzz my feet, lunge right, lunge left and get back into position”. At this point, he asked me what had happened to my lumbar postural position. I responded that I had no idea. He stated that was his point — artificial/manufactured core positions are not practical to teach for performance athletes that are asymptomatic. In rehab settings in which specific symptoms or deficiencies are being addressed then artificial spine positions are certainly a part of the rehabilitation protocol. The natural lumbar spine position with core integrity prepared to withstand force in multiple planes as well as transmit force in a variety of angles while still maintaining the ability to respire (without holding your breath) is a huge piece of performance that allow us as coaches and trainers to unlock the power of the legs and hips and express that power in our sports. This “natural” spine position combined with hip mobility, the skill of disassociation of the hip — shoulder complex and internal coordination resulting in huge force summation creates the physical performances we all long to enhance with our expertise.

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Thoracic Spine Flexibility Exercises: how two rowers used thoracic spine flexibility exercises to relieve pain and continue competing

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Thoracic spine flexibility exercises: how two rowers used thoracic spine flexibility exercises to relieve pain and continue competing

These two case studies show how rowers can keep their thoracic spine flexible

Most of us know how demanding the sport of rowing can be. Crawling out of bed at 4am for a sleepy two-hour row on a cold winter morning and then backing up in the afternoon for an ergo or a hard session in the gym. Then try and fit everything else in to a normal day, get some 40 winks and do it all again the next day. When you put that much hard work in and make that many sacrifices, injury is devastating. Especially when it could be avoided by doing some simple flexibility work.

A question of technique
Rowing consists of repeating the same cycle of body movements with a large output of force. It is for this reason that rowers suffer mostly from overuse injuries. Thoracic-spine injuries or injuries relating to the thoracic spine in rowers are no different. When dealing with overuse injuries, many aspects of the athlete must be considered and addressed. In rowing, like all sports that involve continually performing the same sequence of movements, technique plays a vital role in preventing injury.

However, perfect technique in sport is something we all strive for but very few actually achieve. Poor technique will cause athletes to become tight in certain areas. If a rower is weak or has poor muscle endurance, then he/she will not be able to row with good technique. A rower must have good core stability and strength around his/her scapulas to hold the correct body position in the boat. Technique and strength are areas where the athlete should continue to try and improve, but excellence in these areas is a long process. In the meantime, rowers are still training hard to improve performance and consequently parts of their body will become tight or stiff. The thoracic spine is one such area.

Sitting too long!
The thoracic spine is the second most commonly injured area in rowers after the lumbar spine. It is considered to be the least mobile area of the vertebral column. This is due to the length of the transverse processes, the costovertebral joints, the decrease in disc height when compared to the lumbar spine and the rib cage. Movements that occur in the thoracic spine are mostly rotation and flexion/extension. Rowers inherently become limited into extension. This is because of the amount of time that rowers are in a seated position and the tendency for rowers to fall into thoracic spine flexion, especially when fatigued. With extension stiffness often comes an associated limitation of movement into rotation. It is essential that rowers do regular flexibility exercises to maintain their thoracic extension and rotation. Otherwise, they place themselves at risk of rib stress fractures, facet and costovertebral joint irritation, which can often refer pain to the chest wall or muscle trigger points in the erector spinae, rhomboids, levator scapulae or upper trapezius. Stiffness in the thoracic spine can also cause an extra load to be placed on other structures such as the lumbar spine and shoulders.

Case Study 1: the rower with right-sided upper-chest pain
Barbara is 50 years old and just loves to row. She rows five mornings a week for up to 90 minutes a time, as well doing a gym programme a couple of times a week that she designed herself. On top of that, she works full-time and looks after her family. Barbara presented to physiotherapy two months before she was due to compete at a major event with a three-week history of right-sided upper-chest pain when rowing, that was getting worse. She has twice had rib stress fractures anterolaterally on the left side and reports always feeling some pain around that area when she rows. Barbara was understandably concerned that she might have stress fractures on the right side. The area on the right where she was feeling pain was not the typical area for stress fractures and she was not tender on palpation through that area. Examination revealed marked tenderness through the right costovertebral joints from T3-7 and limited thoracic extension and rotation to the right.

The diagnosis was made a lot easier when mobilising the costovertebral joints reproduced the right-sided chest pain. Barbara breathed a sigh of relief when I explained to her that I didn’t think she had stress fractures on the right. In fact, she was suffering from a referral of pain from her costo-vertebral joints that related to her limitation of movement in the thoracic spine.

Treatment
Management from here was relatively simple. Barbara rested for two days while we got in and loosened up the area with trigger points to the overlying muscle and joint mobilisations to the costovertebral and facet joints. Barbara felt a significant decrease in pain the next time she rowed. She was convinced that she needed to get flexible in her thoracic spine, and keep it that way, if she was to continue to enjoy rowing.

We started her on regular stretches to improve her extension and rotation and self-trigger pointing over a tennis ball to decrease the muscle tension over the joints. Her new friend became the thoracic wedge, which is designed to increase extension range of movement. The wedge is a hard piece of moulded rubber that you place on the ground with a groove cut away for your spine to sit in. You lie on the ground with the wedge sitting between your shoulder blades and arch over it. The same can be done with two tennis balls taped together. It is a good idea to do this before stretching.

Barbara coincidently started to feel less pain in her ribs on the left side. We progressed her treatment to include mobilising all of the stiff areas in her thoracic spine and some remedial massage therapy to help speed up the process. Within three weeks, Barbara was not feeling pain anywhere in her thoracic spine or ribs when she rowed. This was for the first time in years. She was obviously determined to keep it that way. Her new training programme includes flexibility exercises for her thoracic spine, regular massage therapy and a new gym programme (from an experienced strength and conditioning specialist) that concentrates on her upper-back strength, scapula stability and core stability.

Case Study 2: the rower with right anterior shoulder pain
A week later, I was paid a visit by another extremely fit-looking middle-aged lady. ‘I have been recommended by a good friend of mine whom you’ve just treated,’ she said. Kathy was long-time friend and training partner of Barbara. She also worked full-time and squeezed into her busy week a similar training schedule. Kathy complained of right anterior shoulder pain that had been present for a couple of months when she rowed. It had also started to hurt when she performed any exercises that involved elevating her arm. Her left side was not painful at present, but it had been a problem from time to time.

On assessment, Kathy showed all the positive signs of subacromial impingement. Kathy’s posture was poor. She was rounded through her thoracic spine and her humeral head position was well forward. Impingement tests were positive and her posterior rotator cuff was very tight. I postulated that the impingement related mostly to the posture of her shoulder, which was poor because of her stiff thoracic spine and tight posterior rotator cuff musculature. This was an example of stiffness in the thoracic spine causing excessive load to be placed on other structures We immediately began addressing these two areas. Trigger points through infraspinatus and teres minor were performed in physiotherapy and at home. This can be done quite easily at home with the use of a tennis ball.

Treatment: How to do it
Place the tennis ball behind your shoulder blade and a wall. You can then just rest on any points that are tender. Remember not to roll over these points; maintain the pressure on them until the pain starts to ease, and then go to another point. Kathy had to stretch these muscles after the trigger points. This can be done by taking your arm across your body at shoulder height with a bent elbow and using your other hand to pull your elbow across. If you can’t feel the stretch, try and hold your shoulder blade back as you pull your elbow across. We began to loosen her thoracic spine through joint mobilisations in physio, stretching and the trusty two tennis balls taped together. Kathy’s shoulder posture became noticeably different, and after two weeks of working on those two areas, she was rowing without any shoulder pain. Kathy was convinced that she needed to start addressing these areas with some regular flexibility exercises. Ironically, she had suffered from rib stress fractures in the past and had some ongoing pain in this area. Just like Barbara, Kathy’s rib symptoms also disappeared with the increase in thoracic spine flexibility. Kathy then went to the same strength and conditioning specialist to work on the same areas as Barbara, as well as specific exercises to strengthen through her posterior rotator cuff.

We now had two very happy ladies one week away from competing. Both were rowing without pain for the first time in years. Rowers, take note. Keep that thoracic spine flexible. Don’t let all that hard training be ruined by an injury that could have been prevented.

Sean Fyfe

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Some Thangz i Try to Live By… by Carlton Cullins

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1. Don’t sweat the small sh*t.
2. Find humor in EVERYTHING, particularly the small things. Laugh everyday. Then when that’s done, do it again.
3. In life, try to find some kind of balance with it all…between the many peaks and valleys… everything in moderation.
4. Try to have purpose for the things you do. Don’t just do to do. Anyone can do that. Find good reason. And always keep your eyes on the prize, whatever that may be. Stay focused.
5. Think before you open you mouth and at the same time speak up when you really have something to say. But understand that not everyone is going to want to hear what’s on your mind.
6. Don’t be so wasteful. Americans waste too much as it is. What we call poor is rich to most of the rest of the world. Don’t take more than you need of anything and give back what you don’t use whenever possible.
7. Don’t expect anything from anyone. Ever. Learn to be self-reliant. But when you really need help, don’t be afraid to ask. And if someone does help you, then pay them back or pay it forward.
8. Take care of your business. When you play, play hard. When you work, don’t play. Earn your keep.
9. Realize your importance and also your insignificance. One person can truly make a difference but also know that we are all just little organisms on one small planet in one small universe. Again, try to find some balance. LOL.
10. Help people that need help. Any help is better than no help. A world without help is a world without hope.
11. Be kind to others, particularly strangers. And if they’re rude, make sure they know they are or they’ll never see the need to change.
12. However extravagant or humble, be thankful for everything that you have. Every day. In every way. For one day it may all be gone.
13. Power is nothing without passion.
14. Appreciate the things you don’t understand or don’t believe in. Don’t be so quick to judge everything and everyone.
15. Try to think outside the box. Imagination is very powerful and very important.
16. Always try to go for the Win/Win situation. It doesn’t always have to involve compromise. The best ideas usually come when both parties work together towards an even better idea.
17. Take care of your body. Take care of your mind and emotions. Take care of you heart. Take care of you spirit. Every day. In every way.
18. When someone helps you, tell them thank you.
19. Don’t let the people you care most about never hear you say that you love them.
20. People make mistakes. Learn from yours. Try to fogive others for their mistakes. Try to forgive yourself for your own.
21. Always shoot for the stars because anything is possible. But also understand that sometimes there really are limitations.
22. There are many roads to the same destination. If one doesn’t work. Pick another.
23. Learn to have self-control. Because life is full of temptation. Every day. In every way. Without self-control, no one stand a chance in hell.
24. Stay away from negative thoughts and negative people.
25. Understand that somewhere, within us all, is an unlimited amount of love within our hearts. Everyone experiences pain and suffering. And nothing feels better than real deal Joy.
26. Understand that if you’re not truly happy in your own life, that no drug, no relationship, no amount of money or material possession, no NOTHING is ever going to change that. Only you can make that change. But first you have to believe that you can.
27. Don’t concern yourself with what others think. You can’t please all the people all the time. But with that said, you can’t just please yourself all the time either. Again, there’s got to be a balance.
28. If you’re not doing anything about the things you don’t like in the world or in you own life, then consider yourself part of the problem. Try to be pro-active. Don’t just sit back and watch.
29. Mind your own damn business. But also never let anyone mind your business better than you.
30. Pride is important. So is confidence. But too much pride and too much self-confidence or ego just makes you another f*cking asshole. Don’t be an asshole. We have too many as it is.
31. Might isn’t necessarily right. But when push comes to shove, you have to fight. Because no one will fight for you if you don’t fight for yourself.
32. Focus on the things that make us all the same rather than the things that make us all different. But also respect diversity. And when it comes to such things as religion and politics, focus on the big picture rather than all the little snapshots. And just agree to disagree.
33. Take responsibilty for your own actions. Every day. In every way.
34. When you’re wrong, you’re wrong. Admit it and move on.
35. Live for the moment. But also work for the future. Nothing is certain. Find a balance.
37. Laugh some more. Then laugh again.

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Dr. Oz’s 25 Health Tips for MEN to Swear By – Oct. 2009

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Dr. Oz’s 25 Health Tips for MEN to Swear By

My patients are among my best teachers. They’ve taught me how to communicate clearly—and how to live a better life. On The Dr. Oz Show, I’ve seen that once people are emotionally involved, change happens quickly, especially if they feel that their behavior is letting loved ones down. Large-scale change seems daunting. We want simple routines that we can automatically follow. Adopt some of the steps here, which anyone can do, and you will like your life more in just a couple of weeks. And you’ll live longer. Try them—they work for me. – Dr. Oz

1. ROTF, LMAO

Laughing not only eases stress, promotes social bonding, and lowers blood pressure, it may also boost your immune system. So bring some humor into your life, whether it’s through friends or even a new TV show (preferably mine).

2. Don’t skip breakfast

Fiber in the morning means less hunger late in the afternoon, when you’re most likely to feel tired and gorge yourself on sugar. My morning dose comes from steel-cut oatmeal, usually mixed with raisins, walnuts, and flaxseed oil. An early start on eating also keeps your metabolism more active throughout the day; breakfast eaters are thinner than people who just rush out the door.

3. Hit the sack

Conan and Dave are funny, but they’re not worth the strain on your system. Seven hours of sleep a night not only helps you live longer, but also lowers your stress, sharpens your memory, and reduces cravings for pants-splitting foods. Set a bedtime and stick to it. My target is 10:30 p.m. I record the late shows and then watch them the next day as I pedal a stationary bike.

4. Admire your work

Don’t be so trigger-happy with the flusher. Turn around and take a look at your poop, which speaks volumes about your gut and overall health. Poop should be smooth and S-shaped, like your colon. If it comes out too lumpy, or drops into the bowl like marbles, you’re constipated. Increase your fiber and water intake. This happens to me when I travel, so I fiber-load before a trip to avoid getting irritable. But you don’t need Metamucil—here are 30 great-tasting ways to add fiber to your diet.

5. Don’t pamper your bad back

Even if you’re hunched over in agony, taking to your bed will only make a bad back worse. The latest research shows that bed rest weakens back muscles and prolongs the suffering. Married men may suffer more than single men because of all the pampering. I used to love milking the care from Lisa, but the best solution is to get up, take a pain reliever, and be a soldier.

6. Taste the colors

Foods with bright, rich colors are more than just nice to look at. They’re also packed with flavonoids and carotenoids, powerful compounds that bind the damaging free radicals in your body, lowering inflammation. (Sadly, Skittles do not count.) Eat nine fistfuls of colorful fruits and vegetables each day and you’ll reap the benefits without having to give up other foods. Whenever I shop the produce aisle, I’m reminded that these foods are often more powerful than the drugs sold in pharmacies. My favorites are arugula and blueberries.

7. Brushing is not enough

If you plan to spend your later years eating more than yogurt and applesauce, invest in some floss. No matter how thoroughly or long you brush your teeth, you’re missing a good portion of their total surface. That’s like washing one armpit after a workout. But the dangers of skipping floss go beyond hygiene: The bacteria that linger can increase your risk of heart disease. I use Reach Ultraclean floss, which stretches to glide between teeth.

8. Take a deep belly breath

Do this anywhere, anytime. Push out your bellows and suck air through your nose until your lungs are full. They’ll fill with nitric oxide, a chemical found in the back of your nose that opens up blood vessels. The dose of oxygen will make you feel happier and more alert. This is my secret technique for calming down before a show or a tough stitch in the OR.

9. Join a yoga class

Yoga is the most important exercise of my daily routine. Being surrounded by beautiful women in spandex should be reason enough for you to join a class, but if you need more motivation, consider this: Yoga eases stress, lowers blood pressure, slows heart rates, and increases flexibility. And there’s nothing mystical about it. Loosening your muscles will make them more adaptable, so you may be less likely to injure yourself playing sports. Sure, some of the poses may look ridiculous, but that’s for a reason you’ll learn quickly enough. Yoga can reach and work muscles that are ignored during routine sports and daily life. My favorite maneuver is the sun salutation.

10. Don’t be an island

Ever wonder why women live longer than men do? One major reason: They form tight networks and actually talk about their problems. If you face life’s stresses alone, you will make yourself older. Bankruptcy, for example, causes enough stress to wreak havoc on your body. With another person’s love and support, that inner aging can be reduced. You really can remake your body into a sleeker, fitter, stronger version of its younger self: Here’s everything you need for your best body at 40+.

11. Avoid fad diets

The secret to weight loss is not to avoid carbs, fats, yellow foods, solid foods, or foods that start with the letter G. The real trick is to lower your daily intake by about 100 calories. You’ll hardly notice, but it’ll add up to a loss of about 10 pounds in a year. Calorie restriction has been shown to lengthen life (in rats and monkeys). I cut back once a year to reset my appetite and tastebuds. Healthy food tastes great afterward. Frankly, any food would.

12. Be a smart patient

Your doctor can help keep you in good health, but the responsibility ultimately falls on you. Seek a second opinion before undergoing any procedure, because 30 percent of the time, that opinion will change the diagnosis or plan. Keep a written medical history, and educate yourself about any family problems, even if that means calling your creepy uncle. You might even consider signing onto Microsoft HealthVault so your files are accessible in case you find yourself in trouble away from home.
13. Lose the beer belly

Most men fasten their belts below their waists. It’s just another way of avoiding the truth about that gut. Grab a tape measure and put it around your body at the level of your belly button. That number should be less than half your height. So for my 6-foot, 1-inch frame, I need to keep my waist under 36.5 inches. If avoiding heart attacks and diabetes isn’t enough motivation to eliminate that gut, consider this: For every point your body mass index is over 25, your testosterone drops 3 percent, which isn’t very manly.

14. Go green

I drink green tea three times a day. It’s packed with heart-boosting and cancer-stopping polyphenols that black tea doesn’t offer. (These beneficial chemicals are lost when it’s fermented.) Green tea also delivers a boost of alertness, but from a smaller dose of caffeine than black tea. Green tea can even fight dandruff, although only if you pour it directly onto your scalp. (It’s probably a good idea to let it cool down first.)

15. Sweat till you’re wet

If you can work up a sweat for just one hour a week, you’ll enjoy a range of benefits: reduced risk of heart attack, better mood, and lower blood pressure. I like interval training on the elliptical, with 15 pullups and 15 dips every 10 minutes. Your muscles will become more efficient, so you’ll have more stamina for more enjoyable activities that also work up a sweat.

16. Put it in the bank

Most people rank personal finance as their No. 1 stressor, usually because they feel powerless. Stress not only shortens lives, it also drives people to habits like smoking, drinking, or bingeing on food. Keep some money in a special bank account, safe from your lust for a new television, and you’ll establish an emotional comfort zone with major health benefits.

17. Have as much sex as possible

If a 50-something man could have sex 700 times a year, the exercise and stress reduction would make him look and feel years younger. I wouldn’t recommend quitting your day job in order to hit that number—but what’s the harm in trying? The next time your loved one says she has a headache, tell her she’s literally killing you. It works for me. Or use this fun schedule to have sex eight times this week.

18. Know your numbers, and then aim lower

Take the part of your brain dedicated to your steak house’s phone number and reassign it to your heart’s vital signs. These include blood pressure (which ideally should be below 115 over 75), LDL cholesterol (under 100), resting heart rate (under 70), and fasting blood sugar (under 100). If your numbers aren’t ideal, change your diet until they improve.

19. Add some weights

Just 30 minutes twice a week spent lifting weights can build significant muscle mass. What’s more, working all that muscle burns tons of calories, making it a great way to lose your gut, too. Don’t have weights? Try lifting yourself: Pullups are the most valuable muscle-building exercises I do. Oprah’s trainer, Bob Greene, pointed out to me that pullups work the back, pecs, arms, and belly all at once. And since you’re lifting yourself, you’ll think twice before eating that doughnut, because you’ll just have to lift it later. A simple setup in a door frame is convenient and inexpensive.

20. Grab your nuts

Nuts are among the best sources of healthful fats and protein around. I keep a bag of walnuts in my fridge and use their massive dose of omega-3 fatty acids to boost my brainpower while I see patients. Half a handful eaten about 30 minutes before a meal will temper your appetite and help you avoid the drive-thru.

21. No, seriously, grab your nuts

Testicular cancer is the most common cancer in men in the 15-to-35 age group, but it’s usually curable if it’s caught early enough. I strongly urge you to grab your testicles. Check them for bumps at least once a month. Each testicle should feel smooth and slightly soft, and one should hang slightly lower than the other, like two avocados (which, in Aztec, actually means “testicles”) growing on a tree. Here is everything else you need to know to to keep your package healthy.

22. Hit the dance floor

Crosswords and card games aren’t the only way to keep your brain razor sharp. It turns out that any kind of dancing with complex moves is stimulating enough to give your neurons a workout. Even the simplest moves provide some physical exercise. So don’t be such a wallflower on your next night out. As a bonus, dancing may help you with tip No. 17.

23. Do your penis a favor and step on a treadmill

Men who exercise enough to burn 200 calories a day significantly lower their chances of impotence. That’s because impotence often has the same cause as heart attacks: blocked arteries. Your penis is like a dipstick for your arteries, so check it. If you’re interested in keeping it up later in life, lace up the sneakers now.

24. Learn to cook

Think you know how much butter goes into those mashed potatoes at a restaurant? You’re probably off by half. If you can cook, you not only save money but also gain control over what goes into your meals. Plus, for most women, a man who knows how to cook is as sexy as one who stars in movies. I have trouble boiling water. Thankfully, I’m already married.

25. Some pills should be popped

The indoor life gives modern man protection from the elements and the ability to watch Gossip Girl in private. Unfortunately, roughly half of us are deficient in vitamin D, of which the sun is a major source. This crucial vitamin may aid in fighting cancer, diabetes, and heart disease. I take a 1,000 IU supplement each morning.

But there are even more ways to add years to your life—and erase them from your face. Use the secret age erasers for men to look younger, feel younger, and stay younger longer!

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