Six Moves To Your ThriveLife - Part 4

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Thrive Month is coming to an end! 

And, this is the 4th and final installment of my Six Moves To Your ThriveLife series. 

With the holidays fast approaching (I call them Eating Season), I wrote the 6 Moves series to show every Over-50 Guy in America how to create his own ThriveLife transformation. I’ve also just launched my new ebook (6 Moves To Your ThriveLife), to help spread the news. More on that shortly.

Today, I’ll close out the series with Move #6. But first, here’s a quick review of Moves 1-5.

First, recall that the ThriveLife is a transformational lifestyle strategy for Over-50 Guys to help them lose weight, get fit, and stay fit for the rest of their lives...without crazy diets or grueling workouts. 

Move #1 is Get a Checkup - making sure that you’re healthy enough to engage with the ThriveLife is a good first step. And, regular annual checkups are the best strategy for detecting and treating serious chronic diseases that can arise as we age.

Move #2 is Start Moving. Motion is medicine. It helps us develop a calorie deficit, and Zone 2 Cardio is the most effective way to burn excess body fat. Walking 7,000 steps per day can reduce your risk of death by 50-70%!

Move #3 - Exit The Red Zone - The Standard American Diet (SAD) is driving an obesity epidemic among Over-50 Guys. The antidote to the SAD isn’t dieting. It’s Eating Smarter! To exit the Red Zone means to systematically eliminate six unhealthy Red Zone foods from your diet. These are sugar, white flour, white rice, white potatoes, corn, and high-fructose corn syrup. 

Move #4 - Daily Meal Planning - a smart move that goes hand-in-hand with Eating Smarter. It's easier to avoid excess calories than it is to work them off through exercise. Planning ahead helps you avoid falling into the Red Zone Trap (making bad food choices). 

Move #5 - Daily Weigh-Ins - if you don’t measure it, you can’t manage it. A daily weigh-in ritual helps you create a powerful mental feedback loop that strengthens your daily decision-making around food and exercise. Get the details here.

Move #6 is Sleep Better

You probably need more sleep!

I know that I do. 

Sleep has been called the super-drug of longevity. Most Over-50 Guys (including me!!) are not getting the 7-9 hours of sleep per night needed to maintain optimal brain health. And, research shows that a lack of adequate sleep can lead to weight gain. 

More sleep…less weight…greater brain power! That’s a triple win!

Getting better sleep is an important element of my ThriveLife, and it should be for yours, too. You can also learn more about the importance of sleep here.

We live in an over-stimulated environment of work, noise, media, and notifications that keep our brains working overtime… all the time! Our brains don’t have an on-off switch that allows us to quickly transition from overstimulation to sleep when the lights go out. 

Sleep researchers tell us that the best way to improve our sleep is to develop a consistent routine that allows our brains to gradually slow down and prepare for sleep. 

I’ve been working on developing my own version of this nightly transition, and it’s helping me to get more and better sleep. I call it my night-time ritual, and it’s shown in the figure below. 

My night-time ritual requires some good planning and a little self-discipline. Planning means creating the conditions necessary for good sleep. That includes things like:

• Comfortable bedding

• Dark and cool room 

• Regular sleep schedule - going to bed and getting up at the same time (even on the weekends).

Self-discipline involves what researchers call the 3-2-1 approach:

• No food, drink or alcohol 3 hours before bed

• Dim the lights 2 hours before bed

• No screens (TV, laptops, phones) 1 hour before bed.

(Note: I also track my sleep with my Fitbit to help me manage this important aspect of my ThriveLife.)

For more on better sleep, check out the Ten Commandments of Healthy Sleep. 

Sleep matters…especially for our brain health! If you aren't averaging 7-9 hours of sleep per night, consider creating a night-time ritual of your own. You can follow my night-time ritual, or develop one that more closely meets your specific needs. It works! 

Six Smart Moves to Your ThriveLife

Make the Holiday Season 2024 your Thrive Season!

You now have a toolkit of 6 smart moves that you can use to build your own version of the ThriveLife. It’s a sustainable lifestyle designed specifically for busy Over-50 Guys (like me) who want to take charge of their health and fitness without unpleasant, restrictive diets or hours of grueling workouts per week. 

The ThriveLife will transform how you look, how you feel, how healthy you are, and how long you’re likely to live.

You can start building your ThriveLife in as little as 30 minutes a day! 

Or… there’s always another New Year’s gym resolution to look forward to.

Make the smarter, not harder choice.

Happy Thrive Season!

My New eBook Is Here!

My new ebook 6 Smart Moves To Your ThriveLife is finished and ready for download. Get your free copy by clicking the button below.

This book details the 6 Smart Moves that any Over-50 Guy can use to build their own ThriveLife, in as little as 30 minutes a day. These are the smart daily practices that helped me lose 70 pounds in only 7 months.

At just 45 pages, you can read it in under an hour. And, it might just change your life. Grab your copy today!

Thanks for being a faithful reader of the LenDentonThrive Letter!

Do You Know Somebody?

Do you know somebody that’s struggling with their weight and fitness? Please consider sharing this information with them. Just forward your copy of this email to them. It might change their life!

(Or…give them a copy of my new ebook!!!)

Thanks for reading this week.

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