Highlander Program 11/30/22

Nov 30, 2022

The Highlander helps you live smarter and stronger for longer. Join fellow Highlanders training for longevity with our daily program:

Brief thought: Zone 5 is a test of willpower. If you’re doing it right, you’ll hate your life. Strengthen the body and mind.

Here’s today’s Highlander Program:

Total investment of effort: About 60 minutes.

Exercise — Cardio:

25 minutes of zone 2 cardio on a bike. Do more time if you can, up to 45 minutes, not more intensity. Keep your heart rate in your estimated zone 2 range the entire time. If you don’t know your zone 2 heart rate, use the MAF formula to estimate it.
25 minutes of zone 5 cardio on a bike. Start this immediately after your zone 2 session. Do four minutes of intense effort — heart rate toward — then recover for four minutes just moving slowly. The cadence is 4 on, 4 off, 4 on, 4 off, 4 on, 5 minute cool down.

Nutrition:

Avoid three strikes foods: pasta, bread, desserts, sodas, chips, and alcohol. No more than two total this week.
Eat at least 0.7g protein per pound of bodyweight.
Drink at least 80oz water.
Take supplements: 10g collagen, 5g creatine, multivitamin, magnesium, omega 3s, calcium (women).

Mental Power:

5 minute meditation focusing on the area behind your forehead.
5 minute journal topic:
- What would you do right now if you knew you couldn't fail? Why aren't you doing it?

Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.

Life Enhancing Drugs and Tests: None.

The Highlander