Highlander Program 12/4/22
The Highlander helps you live smarter and stronger for longer. Join hundreds of fellow Highlanders training for longevity with our daily program:
Highlander Program 12/4/22
Here’s today’s Highlander Program:
Total investment of effort: up to 50 minutes.
Exercise:
20 minute sauna (optional if you have access, otherwise rest).
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:
20 minute device-free walk.
5 minute meditation focusing on the area behind your forehead.
5 minute journal topic:
Who are three people, famous or otherwise, you'd like to work with? How could you put yourself in a position to do it?
Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.
Life Enhancing Drugs and Tests: None.
Resources
Table of Contents to All Highlander Content
How to Use Sauna for Longevity
Disclaimer: The Highlander Program can scale from beginners to physical and mental training to the experienced. As with all new exercise and diet programs, consult with a doctor.