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Think dumbbells are boring? Not anymore with these 25 new dumbbell exercises!

Sure, doing the same old exercises over and over can become mundane boring. That’s where I come in! Here are 25 fat burning dumbbell exercises and watch your body transform in the mirror.

If you are up for a serious challenge you can try this as a workout:
– Do 25 reps for all 25 exercises and time yourself
– I used 25 pounds for my workout but you should be using a weight where you can do all of the reps with proper form.

Here we go!

** Note for exercises that are unilateral (both sides) just do 12 each side. It’s not 25 but who cares!

First: Run 1 Mile!

1. Deep Counterweight Squats
2. Renegade Row w/Turn
3. Undulating Shoulder Press
4. Farmer Curls
5. Split Squat w/Shoulder Raise
6. Gorilla High Pulls
7. Javelin Toss
8. Plank Bicep Curl
9. Feet Switching Push Ups
10. Lateral Gorilla Hops
11. Plank Transfer
12. Wrestling Stance Seesaw Row
13. Arnold Press
14. Single Leg 2-Arm Bent Over Row
15. Wrestling Stance Pummels
16. Bear Crawl Steps Forward
17. Hips Elevated Straight Arm Pullover
18. Bear Crawl Steps Backward
19. Windmills
20. Uppercuts
21. Dumbbell Romanian Deadlift
22. Overhead High Knees
23. Froggers
24. Thrusters
25. Straight Arm Flutter Kicks

Boom!

Can you do 25 reps for all 25 exercises? I bet not – but if you can prove me wrong,post it using the hashtag #boudrochallenge and show me I’m wrong!
Chase It!

 

The post 25 Dumbbell Exercises to Burn Fat appeared first on FitnessRX for Men.

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By: Ben Boudro, MS, CSCS
Title: 25 Dumbbell Exercises to Burn Fat
Sourced From: www.fitnessrxformen.com/training/25-dumbbell-exercises-to-burn-fat/
Published Date: Mon, 31 Aug 2020 13:33:26 +0000

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Mens Health

Sensitive Men Rising: Why the World Needs Us Now More Than Ever

Captura de pantalla 2024 06 20 a las 17.16.17

Captura de pantalla 2024 06 20 a las 17.16.17 1

A new documentary film, Sensitive Men Rising (SMR), is turning its lens to the billion men who have largely been hidden in the shadows. Thanks to the breakthrough that we now know as “sensory processing sensitivity” (SPS) —popularly known as “high sensitivity“— we know men can play a pivotal role in changing the face and times of masculinity as a force for good in the world.

            According to the film’s director, Will Harper,

“Sensitive Men Rising, is a long overdue socially significant film that invites all of us on an emotional, educational, and life-enlightening passage. It asks us ALL to deepen our understanding of sensory processing sensitivity in men, and how it intersects with traditional and modern-day masculinity.”

            The film’s producer, Dr. Tracy Cooper, author of the book, Empowering the Sensitive Male Soul, says,

“Highly Sensitive People (HSP) seem to ignore the cultural programming we are all exposed to and, instead prefer to work out original solutions.”

Prior to the release of the film, June 16, 2024 (Father’s Day), Dr. Cooper interviewed me about my own work with Highly Sensitive Men.

I also had the good fortune to meet, William Allen, author of the book, On Being a Sensitive Man, and host of an HSP Men’s Monthly Zoom Meeting. My own men’s group has been meeting for 44 years now. I was excited to learn that Bill is gathering men together from all over the world. You can learn more at TheSensitiveMan.com.

            I’ve always known I was a highly sensitive boy growing up, but I never had a name for it until I read Dr. Elaine Aron’s book, The Highly Sensitive Person, originally published in 1996, with the revised and updated 25th Anniversary Edition, in 2020.Based on the research that she and her husband, Dr. Arthur Aron, had conducted, Dr. Aron says,

“Over twenty percent of people have this amazing, innate trait. A similar percentage is found in over 100 animal species, because high sensitivity is a survival strategy.”

            In a recent article, “How Are Highly Sensitive Men Different?” Dr. Aron says,

“As some of you know, I have a special place in my heart for highly sensitive men. I really do like them. That is part of why I want to see this movie made about them. But what makes them different from other HSPs or other men?”

            Just as her research findings demonstrated that “high sensitivity” is a biologically-based trait present not only in human beings but other species as well, she recognizes that “male sensitivity” also has biological roots.

“First, Highly Sensitive Males (HSMs) develop under the influence of male genes, the main factor being testosterone. Gender spectrum aside, almost all HSMs (and men in general) are clearly biologically male.”

            Dr. Aron goes on to say that these issues are complex and we will learn more over time, yet there are things that we can say now.

“Of course, male and female behavior is such that many men do some things women normally do and vice versa, but hormones have to make HSMs and HSWs different in some ways. How do hormones interact with sensitivity?  We do not know yet, but they surely do, and we need to learn about it. Maybe that’s phase two of the research.”

            Dr. Aron also recognizes the importance of understanding evolutionary realities as we seek to work with this important, biologically, based trait.

“Looking back at the evolution of male behavior we know sensitivity works enough to be present in 20 or even 30% of the population and in equal numbers in men and women. That means HSMs have been successful at reproducing themselves, but how?”

            She goes on to say,

“When you know that you are highly sensitive, it reframes your life. Knowing that you have this trait will enable you to make better decisions.”

Early in my life, I always felt my sensitivity made me different from most of my male peers. Now, as a father of five, grandfather of seventeen, and great grandfather of two, I realize I’m part of a select group of males who have a larger calling in life.

            Based on her own research and that of others, she suggests that we look to the unique ways in which men are engaged with their children.

“We know human males evolved into a strategy found in some birds and in some other mammals, which is staying around after mating to help raise their own young. This method of seeing their DNA go on to the next generation contrasts sharply with simply mating as often as possible with as many females as possible and not staying around after.”

If we weren’t highly sensitive before we had children, being an involved father will definitely bring out the best in us.

Bottom Line: Highly Sensitive Men Have S.T.Y.L.E.

Dr. Aron gives us a simple acronym to summarize how this unique trait of High Sensitivity manifests itself in men.

  • S for strategic, or depth of processing in action, since males must act and keep an eye on other males, especially those who are more aggressive.
  • T for testosterone—you cannot explain an HSM by thinking he is more “feminine.”
  • Y  for wise yielding—to live to fight (better) another day and in another way, and yielding as in “high yield” investments.  (Yielding can be misperceived as weakness, but it isn’t at all—as when in the martial arts, especially judo [or Aikido], you use the other’s attack to defeat them almost effortlessly while preserving your own mental and physical energy.)
  • L  for leadership—either among people or becoming leaders in their fields, in the arts, science, business, athletics, or any field they endeavor, using their unique STYLE.
  • E for Empathy, which can be used in close relationships and leadership, but also in knowing, for strategic purposes, what others are up to, sometimes even before they know.

Examples of Highly Sensitive Males

As Dr. Aron notes, there are a lot of examples we could refer to among the more than 1 billion Highly Sensitive Men in the world today. She offers one example from a Netflix series. Here’s what she has to say:

“It’s no secret that I like Star Trek, all iterations except the sexist first one, but it’s not so much the science fiction. I like that all the main characters are good people–heroic, kind, etc. I only watch TV while doing my floor exercises every other day, but after watching Star Trek for so many years that I know what happens in every episode, I needed an alternative.

“Netflix kindly showed me other things I might like, given my liking for Star Trek, so I tried Designated Survivor. I was instantly hooked. It is a relentless thriller, which I would never normally watch and do not recommend for other HSPs. So why was I watching?

“The show is about U.S. politics–this quiet guy, never interested in power or fame, becomes President after EVERYBODY in the government (even the Supreme Court) is killed in a huge bombing during the State of the Union address.

“It turns out this “designated survivor,” played by the actor, Kiefer Sutherland, and many of those around him, inspired by him, are unfailingly good and wise, in every situation, just like the crews of Enterprise. I was hooked, even though I am overstimulated by every episode. It was great to see Highly Sensitive Men in positions of power, even if only in a T.V. drama.”

I had watched the series and found engaging from the first episode where the Kiefer Sutherland character stands up to a hot-headed general who wants to take immediate action before he knows all the facts, a great example of healthy male leadership. After having watched Sensitive Men Rising, I had a new appreciation for the importance of sensitive male leadership. We definitely need a U.S. President who displays the quality of high sensitivity.

 Sensitive Men Rising: The Peaceful Warriors We Need in the World Today

A few of the real-life Highly Sensitive Men I have admired in my life include:

  • The Dalai Lama
  • Mahatma Gandhi
  • Martin Luther King Jr.
  • Abraham Lincoln
  • Psychologists Abraham Maslow, Carl Rogers, and Psychiatrist John Bowlby.

            These are all highly sensitive men who also have had to stand up against oppression with the strength of peaceful warriors. A man who also fits that description is meditation master Chögyam Trungpa. In my book, The Warrior’s Journey Home: Healing Men, Healing the Planet, I quote Trungpa who says,

“Warriorship does not refer to making war on others. Aggression is the source of our problems, not the solution. Here the word ‘warrior’ is taken from the Tibetan, pawo, which literally means ‘one who is brave.’ Warriorship in this context is the tradition of human bravery, or the tradition of fearlessness. Warriorship is not being afraid of who you are.”

Where Do We Go From Here?

We are at a time in human history where Highly Sensitive Men are needed now more than ever. Mark Jamison, Head of Global Clients, VISA, Inc., one of the experts featured in the film Sensitive Men Rising, says, “The world is falling apart, political divisiveness is pulling us under, the environment is being destroyed. We need a different model. When people see options that bring hope and sensitivity and a much more integrative approach to problem solving, I see them embracing it with their arms wide open.”

            At the end of the film, Dr. Elaine Aron concluds,

“Most of the world’s suffering is due to a certain kind of masculinity. A different kind can change that. Sensitive men are rising. It’s a whole new ball game.”

You can learn more about the film at sensitivemenrising.org.

            Actor and Director, Peter Coyote, who hosted the film asked us at the end, “What will you do to change the paradigm?” My answer is to join with like-minded and sensitive-souled men and women to make change for good.

Come visit me on my website, https://menalive.com/ and check out our new non-profit, www.MoonshotForMankind.com.

The post Sensitive Men Rising: Why the World Needs Us Now More Than Ever appeared first on MenAlive.

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By: Jed Diamond
Title: Sensitive Men Rising: Why the World Needs Us Now More Than Ever
Sourced From: menalive.com/sensitive-men-rising/?utm_source=rss&utm_medium=rss&utm_campaign=sensitive-men-rising
Published Date: Thu, 20 Jun 2024 23:16:35 +0000

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Mens Health

I Started Taking a Walk Every Morning. Here’s What Happened to My Health

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walk blur 3 2 1

Since March, I’ve been waking up earlier.

Before that time, I’d typically go to bed at 11 p.m. and naturally wake up between 7:00 and 7:30 a.m.

Then, for some reason, regardless of what time I went to bed, I started spontaneously waking up between 5:30 and 6 a.m. Consequently, I moved my bedtime earlier, too.

I’m not sure why the shift happened; maybe it’s my circadian rhythm changing in middle age.

When I first started waking up early, I didn’t know what to do with myself. I mostly read and took care of admin work before the rest of the family woke up.

But then at the start of May, I decided to take a two-mile walk right after I woke up at the buttcrack of dawn. Why? I don’t know. It was something to do mostly. Also, I knew I needed to walk more. I’ve got a pretty dang sedentary job as a blogger/podcaster. I’m on my butt reading, writing, and answering emails for hours every day.

I’ve had plenty of guests on the podcast who talked about the research on just how bad being sedentary is for your health — even if you make time for regular, strenuous exercise every day like I have for over 15 years. An hour of dedicated exercise each day can’t make up for sitting on your butt for the rest of your waking hours.

So, I figured I’d use my newfound time in the morning to move more and get my steps in.

I had zero expectations or specific health goals when I started the daily walking habit.

But I could soon tell from both personal observation and the fitness trackers I use (the Oura ring and the Apple Watch) that it was creating some positive changes in my health.

Here’s what happened after doing a month of my morning walk routine:

My daily steps increased.My daughter Scout likes to check my Apple Watch stats each night when I tuck her in. >Back in March, she looked at my daily steps and saw that they were consistently in the 4k to 5k range. “Dad, you really don’t move much during the day,” she’d observe. “You’re kind of a lump.

Convicted!

Ever since I’ve started walking every morning, I usually get 12k to 15k steps a day. Much better. The boost hasn’t come from my morning walk alone; that habit has also had the unintended benefit of getting me moving more in general. I’ll intermittently take 10-minute walking breaks during the day just because I like how it feels to walk. I also get the Scout vote of approval each night when she looks at my watch.

Winning!

My resting heart rate dropped.Resting heart rate has been shown to be a good indicator of overall fitness and cardiovascular health. A lower resting heart rate means your heart is working more efficiently. Higher resting heart rates have been associated with cardiovascular disease.

A normal resting heart rate for adults is between 60 and 100. Well-trained athletes have a resting heart rate closer to 40.

Before I started walking in the morning, my resting heart rate was usually between 60 and 55. Not terrible.

But after a month of daily walking, my resting heart rate started hovering around 45 — closer to elite athlete level. And I got there just by leisurely walking for 35 minutes every morning.

My heart rate variability increased.Heart rate variability (HRV) is the variation in time intervals between consecutive heartbeats, reflecting the autonomic nervous system’s regulation of the heart. You actually want a lot of variation in your heart rate. High HRV indicates a healthy balance between the sympathetic (fight or flight) and parasympathetic (rest and digest) systems. Individuals with a high HRV are less stressed and more resilient physically and emotionally. You’re able to perform better physically and mentally when your HRV is high.

Low HRV indicates that your body is under stress due to factors like fatigue, dehydration, overwork, or illness.

Physical exercise, like walking, lowers your HRV by enhancing the parasympathetic (rest and digest) activity of your nervous system. Physical activity also helps your body manage overall stress levels and improves blood flow, two factors that contribute to a lower HRV as well.

Before I started walking every morning, my HRV hovered between 36 ms and 40 ms — not great. Now it’s hovering between 45 and 55 ms. An improvement!

My V02 max improved. VO2 max, or maximal oxygen uptake, is the maximum rate at which your body can consume oxygen during intense exercise. It’s a key indicator of cardiovascular fitness and aerobic endurance. Higher VO2 max values indicate a greater ability of the heart, lungs, and muscles to utilize oxygen, reflecting better overall fitness and endurance levels.

You can improve V02 Max through consistent HIIT or steady-state cardio. The only cardio I’ve been doing this past month is walking every morning.

According to my Apple Watch, at the start of May, my estimated V02 max (emphasis on estimated; I’d need to take an actual V02 max test to get an accurate measurement) was 38.5. Today it’s 42. It’s only a small change, and there’s still a lot of room for improvement, but taking a stroll each morning seems to have helped!

I sleep better at night. While I’m still waking up earlier than I used to, my sleep overallhas improved since starting the morning walk habit.

According to my Oura ring, I fall asleep faster and have more deep sleep and REM sleep. During deep sleep, your body releases hormones to help you grow and recover, and your brain flushes out toxins. REM sleep is when we dream, and as we’ve discussed on the podcast, our brain uses dreams to consolidate memories and make sense of all the stuff we experience during waking time.

I reckon the morning walk has improved my sleep in two ways. First, walking is a great way to build up your sleep pressure. Physical activity helps create adenosine in your brain, which makes you sleepy. The more adenosine you’ve built up during the day, the sleepier you feel at bedtime. When it’s 10 p.m., I’m ready to hit the hay, and as soon as my head hits the pillow, I’m out.

The early morning walks have also likely helped my sleep thanks to the exposure it provides to early morning sunlight.Exposure to sunlight helps regulate our circadian rhythm. Research suggests exposing yourself to sunlight first thing in the morning can get your circadian rhythm in a good groove so that you’re ready to go to sleep when you go to bed and experience better quality sleep when you are sleeping.

I’m in a better mood. We’ve talked about how physical activity is the antidote to both anxiety and depression. It’s all thanks to the endorphins that are released when you move your body.

I’ve noticed an improvement in my mood. I just feel better when I get my morning walks in.

I’ve lost some weight. From January to March, I did a short bulk to go from 185 to 200 pounds. In April, I started cutting calories to get my summer shred on. The goal was to get back down to 187 pounds. Why 187? I feel and look good at that weight. In April, I was able to lower my weight by five pounds by just reducing calories each week. In May, I continued to lower my calories slightly each week, but added in my daily walks. I was able to drop the remaining 10 pounds in just four weeks, and I never felt starved because my calories didn’t get crazy low. Combining calorie restriction with increased energy expenditure from walking turbocharged my weight loss.

ower heart rate, increased HRV, improved V02 max, deeper sleep, better mood, and reduced body weight.

Solvitur ambulando. It is solved by walking. Damn straight.

I can’t recommend taking a daily walk enough. Two miles takes me about 35 minutes. With just 35 minutes a day, I was able to make some pretty significant improvements in my health in just a month. A small change in your daily routine will net you an outsized number of benefits.

If you haven’t started a regular exercise routine because you feel like you don’t have the time or because you think you have to do a really hard, strenuous workout to get any benefit from exercise, try going for a two-mile walk each day.

Don’t have time or aren’t ready for two miles? Then just do a mile. Something is always better than nothing.

Think you’ll be bored? Listen to a podcast (might I suggest AoM’s?). Improve your mind as you gently but significantly improve your body.

Help support independent publishing. Make a donation to The Art of Manliness! Thanks for the support!

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By: Brett & Kate McKay
Title: I Started Taking a Walk Every Morning. Here’s What Happened to My Health
Sourced From: www.artofmanliness.com/health-fitness/fitness/health-benefits-of-walking/
Published Date: Thu, 20 Jun 2024 16:00:06 +0000

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Mens Health

Men, Dare to Be 100: Your Family and the World Needs You Now More Than Ever

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Captura de pantalla 2024 06 15 a las 14.11.38 1

I turned 80 last December and I want to go for 100. I want more time to complete the work that needs doing in my world. I’m passionate to help men live fully healthy lives. Our families and the world needs us. At MoonshotForMankind.com you can learn about our mission. My wife, Carlin, will be 86 in July, and we have five grown children, seventeen grandchildren, and two great-grandchildren. I want to live a long and healthy life so I can be there for them. Too many men I know die before their time and leave family members who forever miss their loving presence, guidance, and support.

            Tom Perls MD, MPH and Stacy Andersen, PhD. are co-directors of The New England Centenarian Study (NECS). The program has been enrolling and studying centenarians and their family members since 1995. Their research has demonstrated that it’s not just that these people have lived long, but a surprising number are living well.

“They have not washed up at their hundredth birthdays like shipwrecked castaways, having barely survived life’s journey,”

says Dr. Perls.

“Rather they have arrived in full sail, bearing their most precious possession—their health.”

            According to Dr. Perls,

“More people are living to 100 than ever before. The number of people aged 100 and older, or centenarians, has been steadily increasing in the United States since 1950, when the Census Bureau estimated there were only 2,300. In 2021, there were 89,739 centenarians in the US and 85% were women.”

I want to be part of the elite 15% of men who join them. How about you?

Why Men Die First: How to Lengthen Your Lifespan and Healthspan

Marianne J. Legato, M.D. is the world’s leading expert on Gender-Specific Medicine. In her book Why Men Die First: How to Lengthen Your Lifespan, she details the fundamental biological facts that make men the underdog in the master-game of life. Here’s the truth. Can you handle it?

  • “You are less likely to survive the womb than your sisters.”
  • “You are six weeks behind in developmental maturity at birth compared to girls.”
  • “Men have four times the developmental disabilities of females.”
  • “Men suffer more severely than women from seven of the ten most common infections that humans experience.”
  • “You simply don’t have the vigorous immune systems that defend women.”
  • “Men are likely to experience the first ravages of coronary artery disease in their mid-thirties, a full 15 to 20 years before women and twice as many men die of the disease than women.”
  • Women are said to suffer from depression twice as often as men in virtually every country in the world. I think this is because men hide their pain.”

Men are often shamed by those who don’t understand the realities of manhood. They assume men don’t care about their health or they are too foolish or lazy to do the things that would keep them healthy. It just isn’t so.

An international team of scientists studying lifespans of wild mammals have found that, just like humans, females tend to live significantly longer than their male counterparts. The researchers looked at the lifespans of 101 different species, from sheep to elephants, and found that females lived an average of 18% longer than males for more than 60% of the species studies. In humans, females tend to live around 7.8% longer.

Human males are doing better than a lot of other species, but we can do better.

Clearly there are biological reasons that explain why male are more vulnerable than females. But here’s the good news. New findings from the emerging field of epigenetics show that we have greater control over our health than ever before. According to Dr. Kenneth Pelletier, author of Change Your Genes, Change Your Life, “Biology is no longer our destiny. Our DNA doesn’t rigidly determine our health and disease prospects.”

Ageless Aging and What Men Can Learn From Women

Like many men I didn’t think much about aging until I hit my 50s. I was too busy working, looking for love, finding a partner, having children, and supporting a family. You can sense my focus by the titles of my books that I wrote in my 40–Inside Out: Becoming My Own Man, Looking for Love in All the Wrong Places, and The Warrior’s Journey Home: Healing Men, Healing the Planet.

I began writing what would become my international best-seller, Male Menopause, when I was fifty. I began to recognize that many of the symptoms of the “change of life” I was seeing in my wife and other women, were also present in myself and other men I knew. Before I wrote Male Menopause, I consulted my elders, the women in my life, and read everything I could find about women’s menopause.

I learned that men and women weren’t as different as I had thought. In the book I said, “Male Menopause, also called Andropause or Manopause, begins with hormonal, physiological, and chemical changes that occur in all men generally between the ages of forty and fifty-five. Male menopause is a physical condition with psychological, interpersonal, social, and spiritual dimensions.”

            I went on to say,

“The purpose of male menopause is to signal the end of the first part of a man’s life and prepare him for the second half. Male Menopause is not the beginning of the end, as many fear, but the passage to the most passionate, powerful, productive, and purposeful time of a man’s life.”

            Maddy Dychtwald is an award-winning author and thought leader on longevity. With her husband Ken Dychtwald, she is the co-founder of the globally renowned think tank Age Wave. In her new book, Ageless Aging: A Woman’s Guide to Increasing Healthspan, Brainspan, and Lifespan, she says,

“We are in the midst of a longevity revolution, and women are leading the way, living an average of six years longer than men. If you’re a 50-year-old woman, chances are you will live 35 more years.”

I am guessing there aren’t a lot of men who will pick up this “Woman’s Guide,” but that would be a big mistake. The book is authoritative, readable, and helpful for both women and men. Published by the Mayo Clinic Press, here are some of the topics Maddy covers. I found them all very helpful. I suspect that you will too. She offers insider information from the top experts that show how you can:

  • Make use of your longevity bonus years with maximum impact and purpose.
  • Learn the truth about your hormones and their impact on your life.
  • Clear up the confusion about nutrition and supplements.
  • Supercharge your immunity and find more energy every day.
  • Take steps to potentially prevent or delay cognitive decline.
  • Explore key strategies for improving your sleep.
  • Create more financial freedom and security for a longer, healthier life.

She recognizes that women and men are different and we need a gender-specific approach to address many of these issues. But we can certainly learn from each other and apply the best of what Maddy can offer men like you and me.

Gender-Specific Medicine: The Challenge for Men to Live to 100 Begins When We are 50

            “Until now, we’ve acted as though men and women were essentially identical except for the differences in their reproductive function,”

says Dr. Legato in her book, Eve’s Rib: How the New Science of Gender-Specific Medicine and How it Can Save Your Life.

“In fact, information we’ve been gathering over the past ten years tells us that this is anything but true, and that everywhere we look, the two sexes are startingly and unexpectedly different not only in their normal function but in the ways they experience illness.”

Recognizing sex and gender differences can help us all live longer and healthier lives. We can all extend our lifespan and healthspan, whether we are male or female and whether we make it to 100 or not. To live long and well, men and women face different challenges.

What the research is showing us that if men are going to make it 100, we need to begin living healthier lives as early as we can, but most helpfully by the time we are in our 40s and 50s. I describe what we need to do in many of my books including, The Whole Man Program: Reinvigorating Your Body, Mind, and Spirit After 40.

            If we don’t get healthy in our 40s and 50s, we’re not likely to be healthy in our 60s and 70s and there is little chance we’ll make it into our 80s, 90s, and get to the magic three-digit age of 100.

            Women face different challenges.

“Women tend to spend more years in poor health at the end of their lives than men do, even when you correct for their longer lives,”

says Dychtwald.

“The net result is that millions of women spend the last years of life coping with aches and pains and undergoing an increasing number of treatments for chronic degenerative diseases such as cancer, heart disease, and diabetes.”

The One Place in the World Where Men Live as Long as Women

In 2004, Dan Buettner teamed with National Geographic, the National Institute on Aging, and the world’s best longevity researchers to identify pockets around the world where people lived measurably better, longer. In these five areas, dubbed “blue zones,” researchers found that people reach age 100 at a rate that is ten times greater than in the United States and with lower rates of chronic disease.

The five original Blue Zones were:

  • Ikaria, Greece
  • Okinawa, Japan
  • Sardinia, Italy
  • Nicoya, Costa Rica
  • Loma Linda, California

Buettner and his team described the common practices of all these long-lived people which I detailed in an article, “Adopting a Blue Zones Way of Life.” But even in most of these long-lived people, the women lived longer than the men, with one exception—Sardinia, an island off the coast of Italy.

These findings were reported in the Journal of Aging Research: “A Population Where Men Live As Long As Women: Villagrande Strisaili, Sardinia.” The study is summarized as follows:

“Usually women live longer than men and female centenarians largely outnumber male centenarians. The findings of previous studies identifying a population with a femininity ratio close to 1.0 among centenarians in the mountainous region of Sardinia was the starting point of an in-depth investigation in order to compare mortality trajectories between men and women in that population.”

The study found a population where not only did people lived longer than most of the world, but the one place where the ratio of female to male centenarians was 50-50 rather than 85-15. We now know the practices that give us the best chance to live healthy lives into our 80s, 90s, 100s. Midlife is a great time to go for one hundred. So, my challenge to men is this: Who would like to join me in my quest to be the first in my family who lives to be 100?

Maybe we can get Mayo Clinic Press to publish a new book: Ageless Aging: A Man’s Guide to Increasing Healthspan, Brainspan, and Lifespan. If you would like to join me, drop me a note to Jed@MenAlive.com and put “Dare to Be 100” in the subject line.

The post Men, Dare to Be 100: Your Family and the World Needs You Now More Than Ever appeared first on MenAlive.

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By: Jed Diamond
Title: Men, Dare to Be 100: Your Family and the World Needs You Now More Than Ever
Sourced From: menalive.com/men-dare-to-be-100/?utm_source=rss&utm_medium=rss&utm_campaign=men-dare-to-be-100
Published Date: Sat, 15 Jun 2024 20:12:05 +0000

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