I normally create my well being objectives as a subset of my general objectives. This 12 months, my well being objectives deserve this separate publish. Well being turns into extra necessary when you’re almost 50 years previous.
Final 12 months, I completed my objective of dropping 20 kilos and three% physique fats. I misplaced round 13 via conventional food plan and train and 7 extra in six weeks of semaglutide. That earlier hyperlink covers how I used to be in a position to get it legally and cheaply.
I received recognized with ADHD, regrew some hair, did some additional deep dental cleanings, began some anti-aging lotions, and received a full physique evaluation with DexaFit. You possibly can learn extra about all that in my current yearly evaluation.
So, what’s on faucet for 2025?
Bodily Well being
Weight and Physique Fats
My December weight got here in at 175 kilos, and my physique fats was 22.5%. Attending to 164 kilos for my 5’8″ peak would get my BMI within the wholesome vary. I don’t contemplate BMI a very good well being benchmark, but it surely provides me a handy goal. Given the success I’ve seen with the semaglutide up to now, it looks like 164 kilos is feasible. I’m taking a shot at the hours of darkness, although, as a result of my physique could construct resistance, or I’ll lose entry to semaglutide if the compounding pharmacy’s loophole disappears as anticipated.
As for physique fats proportion, I’ll shoot for 19%. That feels aggressive, however the semaglutide continues to do its job. As we close to the tip of January, I’m all the way down to 21.7% physique fats.
Objective: Weight 164, Physique Fats 19%
Food regimen and Exercse
There are two major parts to getting there: food plan and train. This objective goes hand-in-hand with the one above. Nevertheless, I’m protecting it separate as a result of it’s based mostly on my actions. The above are merely the outcomes.
Even earlier than semaglutide, I used to be significantly better at controlling my food plan than exercising. This 12 months, my food plan objectives will focus on limiting ultra-processed meals. I’m beginning to study extra about these, and maybe I’ll write an article about them in a couple of months.
I was nice at train, however I haven’t been in a position to get that momentum going once more. That would be the major problem for this 12 months.
Like final 12 months, I’ll grade every class (food plan and train) on a scale of 1 to five, with 1 being the minimal and 5 being the very best effort. It’s potential to earn 10 factors every week or 520 factors a 12 months. I received 266 factors final 12 months, and I’m hoping to get 300.
Blood Stress
My household has a historical past of hypertension. The final couple of occasions that I went to the physician, it’s learn excessive on their digital system. When my physician takes it the old style means, although, she says it’s positive. I don’t understand how a lot I belief that.
I’ve been testing my blood strain at residence for the reason that new 12 months, and I’ve had a excessive score in two of the dozen occasions. I’m going to current her with a graph at my bodily in a couple of days and see what she says with extra information factors.
Appointments
It’s necessary to get medical doctors appointments in. I’ve the afforementioned bodily subsequent week. In preparation, I received the blood work my physician requested performed. I gave it a glance and it looks like I received nice outcomes. Particularly, my ldl cholesterol seems to be wonderful. We’ll go over it intimately on the bodily.
I also needs to get a colonoscopy performed. I’ve been placing it off, however not for the explanations that everybody sometimes does. I merely don’t like the concept of dropping a day and inconveniencing my spouse to do the driving and selecting me up. I don’t understand how the children are going to handle to get to their faculty and actions with my spouse’s work schedule.
Physique Evaluation
Get one other DexaFit scan performed. Final February, I received a physique composition check, VO2 Max check, and a Resting Metabolic Charge (RMR) check.
The physique composition check provides element of physique fats proportion, visceral fats, and bone density. My physique fats and visceral fats scores weren’t good, however my bone density was nice. Hopefully with the misplaced weight, I’ll do significantly better this 12 months.
My VO2 Max check rating was 32.2. It appears my friends are 39, so I’ve some work to do there. That is largely a cardio measurement, and I don’t assume I’ve improved on that over the past 12 months. Perhaps simply carrying much less weight might be price a few factors.
My RMR charge was 2,036 energy/day. I feel I need this quantity to be greater, as it might imply that I burn extra energy at relaxation. I feel I understood it final 12 months.
Total, my DexaFit outcomes gave me a Physique Rating of a C+ and Organic Age of 49 years previous. Hopefully, I can enhance.
Different Exams
I learn Get Wealthy Slick’s parallel medical ecosystem and I adore it. The concept is that the medical system in the US has failed us, and it’s time to take issues into our personal palms.
I feel he takes it just a little far, however I can’t disagree. Attempting to get my son recognized with ADHD took over a 12 months. There was a ready checklist to get appointments for testing. Then, the testing befell over a sequence of weeks. Lastly, ultimately, the insurance coverage refused to pay as a result of the testers didn’t do one thing they have been purported to in the beginning. The testers wouldn’t give us the outcomes with out getting paid (which is truthful), and we couldn’t create a time machine to get the testers to submit the paperwork at the beginning of the method to examine the field that insurance coverage wanted. My spouse was in a position to report the insurance coverage to some company, and some months later, we lastly received the prognosis.
I take into consideration that course of usually. Every time I cope with well being care, one thing much like that occurs. It appears like I lose a pair thousand {dollars} price of productiveness each time I depend on insurance coverage. At greatest, it’s a big gamble. The very last thing I want is to pay $629 for a Band-Support.
There’s positively a spot for the common healthcare system, however Get Wealthy Slick is seeking to do issues that aren’t typical. For instance, he mentions Perform Well being that may do a whole lot of assessments for underneath $500. He additionally mentions DexaFit, as I did above. Every of these items provides me one thing to look into. It’s like placing collectively items of a puzzle. I’m excited to take this new journey, although I think about it might be a bumpy highway with some scammy unhealthy actors.
I’ve already began wanting into Perform Well being, and the Reddit threads appear fascinating. They take a number of blood, which can not work properly for me. I donated blood as soon as and handed out quickly after. It could be that there are diminishing returns while you begin measuring a whole lot of markers. One thing tells me that I’m higher off specializing in the massive issues, such because the blood strain above.
Longevity Hacking
I used ChatGPT to create a long life professional. It provides me a number of generic recommendation akin to consuming extra protein from vegetation. Nevertheless, I like that I can provide it details about myself and have it replace my longevity. Then I can ask it hypotheticals akin to “How wouldn’t it affect my longevity if I dropped one other 10 kilos?”
I’m not saying that AI is ideal, particularly in an space as imprecise as predicting longevity. Nevertheless, I really feel like it’s giving me a recipe to reside longer. I plan to make use of AI as a instrument to assist decide my organic age and scale back it.
I’ve a number of articles and analysis that I “saved for an additional day” to evaluation. A few of it’s stuff based mostly on Blue Zones, which the ChatGPT above covers fairly properly. The remainder is extra within the “Different Exams” class above. Considered one of my duties might be to evaluation all of it. For instance, there’s a tech millionaire, Bryan Johnson, who does a billion issues a day to attempt to stay younger. I in all probability gained’t do the overwhelming majority of what he does, however I discovered it fascinating to examine it. As I used to be about to publish this, I noticed that he has a brand new Netflix present referred to as Don’t Die. He appears to have taken Ray Kurzweil’s life-style that I discussed briefly in 2008 and expanded on it.
Mind Well being
Final 12 months, certainly one of my hobbies was studying learn how to clear up a Rubik’s Dice. I advised a good friend and he or she gibed, “Anybody can study to try this. It’s a silly human trick.”
She was largely proper. The algorithm will be discovered by even very younger youngsters. I needed to study to do it as a result of:
- It’s intrinsically cool to have the ability to clear up a Rubik’s Dice. Solely about 1 in 20 folks can do it.
- The method of studying learn how to clear up a Rubik’s Dice workout routines my mind in a brand new means.
Duolingo’s subject got here up at a monetary convention final 12 months. I discussed that I’ve a 2000+ day streak of finding out Japanese. A few folks have been studying Spanish, and so they have been superb – higher than my Spanish, which is significantly better than my Japanese. I actually can’t say a lot in Japanese as a result of I do the naked minimal on daily basis. Just one different individual within the group appeared to know why I bothered.
I defined that it helped me construct a basis. If we needed to ebook a visit to Japan in a couple of months, I may ramp up my studying and get by. Nevertheless, one more reason is that it helps train my mind in completely new methods. How many individuals choose up a brand new alphabet after the age of 40?
Along with Duolingo, I do day by day puzzle video games from the New York Instances. My major three are Wordle, Strands, and Connections. Connections requires probably the most mind energy. That one is by far the very best for my part.
Historically, I’m very left-brain centered. That’s the logical and analytical facet. I’m seeking to work my proper mind just a little extra this 12 months. That’s the artistic facet of the mind. To try this, I need to study to play the ukulele. This has been a objective for a couple of years now. Historical past isn’t wanting good on this one. Nevertheless, it wasn’t wanting good for the Rubik’s Dice final 12 months.
One other proper mind exercise is artwork. I’ve began to make use of my Kindle Scribe to attract. It’s very cool as a result of you’ll be able to zoom in and edit the image after which zoom it again out. I do know this know-how is in all types of tablets with pen assist, however the battery life, note-taking, and Kindle books make it a very good match for me. Right here’s an image of an Australian Cattle Canine (much like my very own) that I drew from following together with a YouTube video:
Contemplating that I’ve no creative ability and it’s my first try in additional than 30 years, I’m pretty happy with it.
Tip: It can save you a $100 or extra by shopping for the earlier model. The {hardware} is a minimal improve, and this model can get the most recent software program with cool AI options. Additionally, have a look at the licensed refurbished variations, as they could be a whole lot too.
Ultimate Ideas
I really feel like I’m not alone on this shift in the direction of well being. A number of private finance bloggers who I began round 2005-2010 appear to be taking their well being very significantly as of late. It appears pure to me that when your cash state of affairs largely runs itself, the following step is well being. I’ve been following, Carl from 1500 Days and his well being updates.
It is going to be fascinating to see if I can stick with it because the 12 months goes on. I used to be in a position to enhance rather a lot final 12 months. Maybe for the following month-to-month replace, I can put most of those in a spreadsheet, monitor it, and share it in a means that is smart.