A sobering thought, and unfortunately modern Western society and the constraints it places on everyday life, subtly manipulate people to where they forget about what really matters, i.e. their own health.

Due to social anxieties and straight-out embarrassment, not too many people are willing to admit (even to themselves) that they have become overly content and in short, quite lazy in their later years, (apologies in advance, there’s just no other way to put it) you would be amazed at just how many people all over the western world spend hours in front of their TV screens consuming junk food and watching Netflix.

Your body from both a physical and mental perspective, benefit enormously from being OUTSIDE (even if only for a few hours per day), our brains\bodies have not evolved over thousands of years to be sat stationary for hours on end in front of a screen, remember, it is not that long ago that our ancestors were nomads, constantly on the move chasing various herds of animals for food, foraging for herbs, fruits and vegetables from the wild and collecting water.

Look I’m sorry that this all sounds a bit daunting and overwhelming, that’s actually the opposite of what I am trying to achieve, but to make a comprehensive lifestyle change that involves you completely reevaluating your approach to life and making a concerted and conscious effort to start seriously looking after your mind\body through tools like exercise and nutrition will take some serious willpower and discipline, best you know this now.

Relatedly we will aim to provide you with as much support and information as we can, I can hand on heart promise you that the rewards will be incredible, and at the most basic level, at least keep you out of the hospital. 

Longevity – (HealthSpan, Lifespan)

Longevity is a complex and multifaceted topic, influenced by a variety of factors including genetics, lifestyle choices, environmental factors, and access to healthcare. While there is a huge amount of ongoing research in the field, in fact never before has there been so much resource dedicated to exploring this, it is important to note that individual outcomes may vary, and there is no foolproof formula for achieving an extended lifespan. However, here are some key points and insights that may help:

HealthSpan

HealthSpan refers to the period of time during which an individual lives a healthy and active life, free from significant physical or cognitive decline. It focuses on maintaining good health, functional independence, and high-quality of life as one ages. While longevity refers to the overall length of a person's life, HealthSpan emphasizes the duration of time spent in good health and well-being.

Lifespan

Lifespan refers to the duration of an individual's life, specifically the length of time they live from birth to death. It is a measure of the total number of years a person lives. Longevity lifespan is often used as a statistical measure to understand population trends and analyse the average lifespan of individuals within a particular group, region, or time period.

Genetics: Genetic factors play a role in determining an individual's potential for longevity. Certain genetic variations have been associated with increased lifespan and a decreased risk of age-related diseases. However, genetics is not the sole determinant, and lifestyle choices can greatly influence overall health and longevity.

Lifestyle Choices: Adopting a healthy lifestyle is widely recognized as one of the most significant factors in promoting longevity. The following lifestyle choices have been associated with increased lifespan and improved quality of life:

Balanced Diet: A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is recommended. It is important to limit processed foods, excessive sugar, and unhealthy fats.

Regular Exercise: Engaging in regular physical activity, including both aerobic exercise and strength training, has been linked to a longer and healthier life.

Avoiding Harmful Habits: Quitting smoking and limiting alcohol consumption are essential for maintaining good health and promoting longevity.

Stress Management: Chronic stress has been associated with negative health outcomes. Implementing stress-reducing techniques such as mindfulness, meditation, and relaxation exercises can contribute to overall well-being.

Adequate Sleep: Prioritizing sufficient sleep and maintaining a consistent sleep schedule is crucial for overall health and vitality.

Social Connections: Strong social connections and maintaining a supportive network of family and friends have been linked to increased longevity. Regular social interactions, engagement in community activities, and fostering meaningful relationships contribute to emotional well-being and overall health.

Environment: Environmental factors, including access to clean air, water, and a safe living environment, can impact health and longevity. Living in a clean and sustainable environment and minimizing exposure to toxins and pollutants are important considerations.

Healthcare: Access to quality healthcare, including preventive care, early detection, and management of health conditions, is essential for promoting longevity. Regular check-ups, screenings, and following medical advice contribute to overall health and well-being.

Lifelong Learning and Mental Stimulation: Engaging in activities that promote cognitive health and mental stimulation throughout life, such as reading, learning new skills, solving puzzles, and staying intellectually active, have been associated with better cognitive function and potentially increased lifespan.

Emotional health:

Emotional health refers to the state of one's overall emotional well-being and the ability to effectively cope with and manage emotions. It involves understanding and expressing emotions in a healthy and balanced way, having resilience in the face of challenges, and maintaining positive relationships with oneself and others.

Unfortunately, due to western society’s constructs, and primarily I’m talking about men here, even in our fifties and sixties, we still find it extremely uncomfortable to even mention the term “emotional health”, close friends even shy away from discussing it. If you’re not perceived as being the “Alpha Male”, and being on top of every situation 100% of the time, its perceived as being “weak”, or “hopeless”, this is just straight out ludicrous, all of us go through highs and lows throughout our lives, and we really do need to put coping mechanisms in place to cater for these ebbs and flows, and open communication, especially with our family and close friends has to be one of the primary tools we utilise to address this, we have to start talking about this, its incredibly important and vital to our overall health.

I strongly encourage you to start putting time aside to research this subject, and familiarise yourselves with all of the research and amazing information that is out there, start with below key aspects and dive down that rabbit hole, I encourage you to fully  open up to your partners and close friends and simply just start talking about it, together let’s remove the stigma around this, and create a world where its totally okay to admit to struggling with the many aspects of life that challenge us, and relatedly celebrate the good times with an infectious enthusiasm!       

Here are some key aspects of emotional health that I would like you to consider:

Emotional Awareness: Being aware of and in touch with one's own emotions is an important aspect of emotional health. This involves recognizing and understanding different emotions, their triggers, and their impact on thoughts and behaviour.

Emotional Regulation: Emotional regulation refers to the ability to manage and control emotions in a healthy manner. It involves strategies such as deep breathing, mindfulness, engaging in activities that bring joy, seeking support from others, and practicing self-care.

Resilience: Resilience is the ability to bounce back and cope effectively with adversity and stressful situations. Emotionally healthy individuals are better able to adapt to and navigate life's challenges, maintaining a positive outlook and finding ways to move forward.

Self-Esteem and Self-acceptance: Having a positive self-image, self-acceptance, and a healthy level of self-esteem contribute to emotional well-being. It involves recognizing one's worth, strengths, and limitations, and practicing self-compassion.

Healthy Relationships: Nurturing positive relationships with others is essential for emotional health. This includes fostering healthy communication, setting boundaries, expressing emotions in a constructive manner, and seeking support from trusted individuals.

Stress Management: Effectively managing stress is crucial for emotional well-being. This can involve identifying stressors, utilizing stress reduction techniques (such as exercise, relaxation techniques, and time management), and seeking professional help if needed.

Seeking Support: It is important to recognize when additional support is needed and to reach out for help. This can involve confiding in a trusted friend or family member, seeking guidance from a mental health professional, or joining support groups.

Emotional health is a dynamic aspect of overall well-being that requires ongoing attention and care. It is influenced by various factors, including life experiences, relationships, genetics, and individual coping skills. By prioritizing emotional health and practicing strategies for emotional well-being, individuals can enhance their overall quality of life and cultivate resilience in the face of life's challenges.

Discipline\Accountability\Focus:

Personal discipline refers to the ability to consistently follow a set of rules, routines, or behaviours to achieve specific goals or maintain desired habits. It involves self-control, focus, and commitment to adhering to a chosen path or set of principles. Personal discipline plays a crucial role in personal growth, success, and overall well-being.

Okay so I’ve already highlighted the fact that once you’ve reached the decision whereby you have firstly acknowledged the fact that you need to change your lifestyle, have made a plan to do so, and are now taking action to implement this, you will need some strategies around ensuring that you stick to that plan, so often we are our own worst enemies, and too easily slip back into old habits.

When you start down this path its going to be a challenge, no question, common sense tells you that if you have been living a certain way for the last say 50 or 60  years, to all of a sudden turn that on its head and fundamentally change the way you eat, exercise, and think about life, come on, hands down its going to be unsettling to say the least, fortunately the benefits after having exercised and fed\fuelled your body\mind with the right nutrition, it will be evident even after only a few months, and should go a long way to motivating\inspiring you to continue going forward.    

Developing personal discipline requires self-awareness, commitment, and practice. I suggest you will need to adopt below strategies to help you on this journey, especially:

1)      Self-discipline - concerning sticking to your workout schedule and nutrition plan, staying motivated and overcoming any inevitable obstacles along the way.

2)      Accountability – This is on you; you have to make yourself accountable for your actions, stay accountable by tracking progress and seeking feedback

3)      Focus – Concentrate on the end goal, visualise yourself in that future space where you are fit, healthy and mentally resilient, regularly reiterate and visualise this goal

4)      Set clear goals and define specific actions to achieve them.

5)      Break tasks into smaller, manageable steps.

6)      Create routines and establish consistent habits.

7)      Use positive reinforcement and rewards for meeting milestones.

8)      Develop a strong sense of purpose and motivation.

9)      Practice self-care to maintain physical and mental well-being.

10)   Surround yourself with supportive and like-minded individuals.

 Remember, personal discipline is a skill that can be developed over time. By cultivating discipline, individuals can enhance their productivity, achieve their goals, and lead a more balanced and fulfilling life.

Goal Achievement: Personal discipline helps individuals stay focused and committed to their goals. It enables them to set clear objectives, create action plans, and consistently take steps towards achieving those goals.

Consistency: Discipline helps establish consistent habits and routines. It allows individuals to consistently engage in positive behaviours, such as regular exercise, healthy eating, consistent work/study habits, and effective time management. Consistency contributes to long-term progress and success.

Self-Control: Personal discipline involves developing self-control and the ability to resist immediate gratification in favour of long-term benefits. It helps individuals make wise decisions, avoid impulsive behaviour, and maintain focus on their priorities.

Time Management: Discipline is crucial for effective time management. It involves prioritizing tasks, setting deadlines, and allocating time efficiently. By managing time effectively, individuals can accomplish more, reduce stress, and create a balanced lifestyle.

Personal Growth and Skill Development: Personal discipline facilitates personal growth and skill development. It involves committing to continuous learning, practicing new skills, and investing time and effort in self-improvement. Discipline enables individuals to develop expertise in various areas and achieve mastery.

Emotional Well-being: Personal discipline contributes to emotional well-being by promoting self-confidence, self-esteem, and a sense of accomplishment. It helps individuals overcome procrastination, develop positive habits, and maintain a positive mindset, leading to increased happiness and satisfaction.

Resilience and Perseverance: Discipline fosters resilience and the ability to persevere through challenges and setbacks. It encourages individuals to stay focused, learn from failures, and keep moving forward despite obstacles.

Goals:

Goal setting is the process of defining specific objectives or targets that you want to achieve within a certain timeframe. Setting goals provides direction, motivation, and a clear focus for your actions. It allows you to clarify what you want to accomplish and create a roadmap to guide your efforts.

Define Your Goals: Start by clearly defining what you want to achieve. Be specific and make your goals measurable. For example, instead of setting a vague goal like "get in shape," set a specific goal like "lose 10 pounds in three months" or "run a 5K race in six weeks."

Make Goals Realistic and Attainable: Set goals that are challenging but achievable. Consider your current abilities, resources, and time constraints. Setting overly ambitious or unrealistic goals can lead to frustration and discouragement.

Set Short-term and Long-term Goals: Break down your larger goals into smaller, manageable milestones or short-term goals. This makes the overall goal more achievable and helps you track progress along the way. Each short-term goal should contribute to the larger, long-term goal.

Make Goals Time-Bound: Assign deadlines or target dates to your goals. Having a timeline creates a sense of urgency and helps you stay accountable. It also allows you to track your progress and make necessary adjustments.

Write Down Your Goals: Write your goals down on paper or in a digital format. This helps solidify them in your mind and serves as a constant reminder. Consider placing them in a visible location where you can see them regularly.

Break Goals into Actionable Steps: Identify the specific actions or tasks required to achieve each goal. Breaking goals into smaller, actionable steps makes them more manageable and increases the likelihood of success.

Track and Measure Progress: Regularly monitor your progress toward your goals. Keep track of your accomplishments, setbacks, and adjustments needed. This helps you stay motivated, make necessary modifications, and celebrate milestones along the way.

Stay Flexible and Adapt: Be open to adjusting your goals as circumstances change or new opportunities arise. Sometimes, external factors may require you to modify your approach or timelines. Being flexible allows you to stay on track and maintain momentum.

Stay Motivated: Find ways to stay motivated and focused on your goals. Visualize the end result, remind yourself of the benefits, and seek support from friends, mentors, or accountability partners. Celebrate small victories and use setbacks as learning opportunities.

Remember that goal setting is a dynamic process. Review and reassess your goals periodically to ensure they align with your evolving priorities and aspirations. Adjustments may be necessary as you progress or encounter new circumstances. By setting clear goals and consistently working towards them, you can increase your chances of success and personal growth.