The Number #1 Lower Body Exercise For Longevity? Split Squats. Leg Strength ✅ Balance ✅ Unilateral Development ✅ They mimic how we move, they saved a client of mines life (he attributed them to helping him regain balance after tripping on the stairs). Train them 💪

Eating less means living more? Many studies average 15-30% more. Why? Your body recycles itself - the cells clear waste & break down protein aggregates which can lead to Cancer & Alzheimer’s disease. Spend some time in a calorie deficit, it may save your life. #longevity

Muscle mass is associated with around a 70-80% reduction in injury risk. Stretching with 6%. Progressive training and stretching afterwards is the golden pill to staying fit and healthy for your whole life 💊 💪 #longevity #gym #workout #musclegrowth #stretching

There’s no perfect exercise for Longevity but - Farmers Walks & Kettlebell Turkish Get Ups are damn close. Farmers Walk - your body can carry things for the rest of your life Turkish Get Up - you can get up for your whole life including if you fall #longevity #gym #livelong

My Top 5 Foods to Living and Performing Longer: 1. Blueberries 🫐 2. Cruciferous Veg (Kale, Brocolli etc) 🥬 3. Cacao / 85%+ Dark Chocolate 🍫 4. Chia Seeds 5. Eggs 🥚 Start with your diet. #LONGEVITY #nutrition #livelonger #dontdie

Pain holding you back? It doesn’t have to: Knee - Reverse Step Ups ✅ Shoulder - External Rotations ✅ Elbow - Tricep Kickbacks ✅ Warm up with these and watch your pain disappear. #longevity #painfree #kneepain #shoulderpain #elbowpain

Eat less to have more energy? There are reasons for your energy crashes. Many people are Insulin Resistant and cannot metabolise their body fat or Carbohydrates properly - leading to poor energy. Spend time in a calorie deficit and you’ll unlock your potential. #energy

The biggest mistake coaches/ people make when training to extend quality of life? They focus on movement patterns rather than strength & muscle. Low muscle mass = 40-50% increased likelihood of death. Include balance/ stability movements but don’t forget 💪 #longevity

What did ‘ Secrets of the Bluezones’ actually tell us? To eat healthy whole foods, to exercise & to socialise. And that’s it folks, that’s the secret. 💪 🌱 🥩 🏃‍♀️ #longevity #bluezone #livelonger

Lifting weights 3x a week is a non negotiable for people over 30. Muscle mass declines 3-5% every decade after this. And at 65 it speeds up rapidly. Leading to increased risk of falls. The good news? You can slow and even reverse this decline with training. #longevity

How can you instantly decrease your risk of dying? Swap processed foods for whole foods. We are what we eat 🥩 🌱 #longevity #nutrition #livelonger

If training is the golden pill for #longevity 🧬 , this is the dosage: Full Body Workout. 3x a Week. Squat Pull Hinge Push Carry The Supplement Industry = $381.47 BILLION 💊 This is worth more 💪

‘I don’t need supplements, we never used to have them’ People also used to die far earlier. Using the right supplements alongside exercise & nutrition can boost your performance & longevity. Start with Omega 3 & Vitamin D3 #longevity #supplements

How to increase your Longevity 🧬 Only progress once level is completed. Level 1 (essential): Quality Sleep, Nutrition, Exercise Level 2: Stress Management (eg Meditation) Level 3: An Active Social Life Level 4: Supplements Level 5: Fasting and general ‘bio-hacking’