Six Moves To Your ThriveLife - Part 1

Reading time: approx. 5 minutes

Hey Brothers! 

Welcome to LenDentonThrive Letter #71!

In last week’s edition of the LDT Letter, I took it upon myself to proclaim September as Thrive Month! 

(I know, bold move…right?)

My intention is to ensure that every Over-50 Guy in America has the opportunity to create his own, custom-tuned ThriveLife as we glide into this year’s holiday season!

Now, it’s time to deliver on that promise. So, this week, I’m beginning a three-part series on the six moves you need to take to create your own version of the ThriveLife. My goal in September is to show you how simple it is to start your ThriveLife journey and build a lifestyle of forever fitness. 

So, let’s do it!

What is the ThriveLife?

If you’re new to this, I’ll start with a working definition of ThriveLife.

The ThriveLife is a lifestyle strategy for Over-50 Guys to help them lose weight, get fit, and stay fit for the rest of their life. There are no crazy diets or killer workouts. The ThriveLife is a science-based, food-first, gym-optional approach that puts food to work for you to help you lose weight. Smart nutrition works with effective exercise to help you build strength and muscle. 

The ThriveLife isn’t a formula that requires everyone to follow a specific routine, Rather, it's a framework that allows you to customize your diet and exercise to fit your specific needs and preferences. There are no kale smoothies or punishing gym workouts unless that’s what you’re into.  This customization makes it more sustainable than other approaches. That’s because the more you enjoy doing it, the more likely you are to keep doing it! The ThriveLife values consistency over intensity.

If the ThriveLife sounds like a soft approach to fitness, consider this - I lost 70 pounds in 7 months following this ThriveLife strategy. That was ten years ago. Today, I’m still at my goal weight and I’m stronger now than I was in my 40s… because of my ThriveLife!

The ThriveLife strategy worked for me then, and still works for me now. It can do the same thing for you.

Move #1 - Get a Checkup

The first step to begin your ThriveLife journey is to get a physical exam. So, if you haven’t had a check-up in the last 12 months, call your doctor and schedule an appointment. I suggest this for three reasons:

1 - To ensure that you’re healthy enough to engage in sustained, rigorous exercise. 

2 - To create your personal Medical Early Warning System: as we age, the chances of developing a serious disease increase. The single most reliable way to protect yourself from future illness is early detection and treatment. And, regular annual exams are the best way to get an early track on potential problems before they develop into life-threatening illnesses. Most guys don’t do this, but smart guys do!

3 - To discover your Longevity Partner: One of the three focuses of the ThriveLife is longevity. And, your primary care physician needs to be a dependable partner in the coming years to help you achieve your goals of a long, healthy life. If your current doctor isn’t that partner, now is the time to shop around and find one that you’ll be able to depend on for years to come. 

ThriveLife Move #1 is Get a Check-up. It’s the easiest move, but perhaps the most important one. That’s why it’s #1.  

Move #2 - Start Moving

Motion is medicine, and it's a big part of the ThriveLife. In ThriveLife terms, motion means Zone 2 Cardio training. Zone 2 cardio is a low-intensity aerobic exercise that's sustained for a long time without strain or heavy breathing. Zone 2 is typically 60-70% of your maximum heart rate. Most guys can achieve Zone 2 by walking at a moderate pace. 

Here are four key reasons why Zone-2 cardio is a great exercise to help you get your ThriveLife started:

1- Accessibility: Almost everyone can do it. It requires little to no training. Comfortable shoes are the only equipment requirement.

2 - Calorie Deficit: You need exercise to help you develop a calorie deficit to lose weight. While nutrition does most of the work for weight loss in the ThriveLife, exercise is still important in developing a calorie deficit. 

3 - Fat Burning: Doing Zone 2 cardio in a fasted state (before eating) is the most effective way to burn body fat. At the Zone 2 level of exertion, your body uses fat almost exclusively for fuel. Check this for more on the benefits of fasting Zone 2 cardio. 

4 - Walking Lowers Your Risk of Death: A recent study from the UK showed that middle-aged men (like us) who walked a total of 7,000 or more steps a day had a 50-70% lower chance of death (all-cause mortality) than guys who were less active. This is huge! What other activity can you think of that has that kind of effect on your longevity? 

Walking is the best way to burn extra body fat, and it’s a wonder drug for longevity! That’s why ThriveLife Move #2 is Start Moving!

Take Action

So, now that you know the first two moves to your future ThriveLife, what’s next? 

It’s time to take action!

I have two suggestions for you:

Suggestion #1: If you haven’t had a physical exam (including blood work) in the last 12 months, call your doctor and schedule it today. If you don’t have a regular doctor (surprisingly, many guys don’t), ask your friends for a recommendation.

Ideally, you want your primary care physician (PCP) to become your Longevity Partner (LP). I have three general criteria for choosing the right PCP to be your LP:

1. They are either an MD or DO, with good online reviews. This means they have the essential training and are good at the basic doctoring stuff. 

2. They are relatable - you need a PCP who doesn’t rush through your appointments and willingly answers your questions. Because you’ll have questions. 

3. I suggest that your PCP be younger than you are. You’re looking for a Longevity Partner, so plan for having a long and productive relationship with your doctor. 

If your current PCP doesn’t measure up to this standard, find one who does.

Suggestion #2: Start walking today. Begin with as much time as you can allow. If you only have 15 minutes a day, start there and work up to longer periods as you go. Here are four ways to add more steps to your busy day:

1. Take the stairs.

2. Stretch the parking lot. Park further out than you normally do, so you walk further.

3. Get up and walk for 5 minutes during every hour that you’re awake.

4. Walk during breaks or phone calls.

Motion is medicine! I guarantee that it will make you feel better.

So, you have the first two steps to your ThriveLife and a simple plan of action. 

Let the journey begin.

You’ll never be the same!

I’ll see you next week with more.

Smarter - not harder.

Do You Know Somebody?

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Thanks for reading this week.

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