Highlander Program 1/14/23
Highlander Program 1/14/23
Zone 2 + Gratitude
The Highlander helps you defy age at every age. Join fellow Highlanders training for strongevity with our daily program:
Highlander Program 1/14/23
Here’s today’s Highlander Program:
Total investment of effort: At least 55 minutes.
Exercise — Cardio (25 minutes):
25 minutes of zone 2 cardio on an incline treadmill at a moderate pace. Do more time if you can, up to an hour, 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.
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 (30 minutes):
20 minute device-free walk.
5 minute meditation focusing on the area behind your forehead.
5 minute journal topic:
Gratitude day: What are you grateful for? How can you share it? Who can you tell?
Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.
Life Enhancing Drugs and Tests: Second reminder to get an annual physical with bloodwork. In particular, ask your doctor about checking HbA1c (a measure of average blood glucose) and ApoB (a lipid test that may be more useful in understanding cholesterol issues). These are related to some Highlander Standards. Also ask to check key hormones like testosterone and estrogen for men and women.
Resources
Table of Contents to all Highlander Content
Disclaimer: The Highlander Program is designed for beginners new to practicing for strongevity. As with all exercise and diet programs, consult with a doctor and/or trainer. This is not medical advice.