Highlander Program 2/4/23
Zone 2 + Gratitude
The Highlander helps you defy age at every age. Join fellow Highlanders training for strongevity with our daily program:
Reminder of Highlander Program Changes
Starting tomorrow, 2/5/23, I will email the entire week’s Highlander Program in a single email rather than daily. My goal is to streamline the process based on reader feedback and eliminate redundancies.
In addition to the Sunday programming email, I will also start sending a Thursday email about what I learned about strongevity during the week and how it’s impacting my training.
If you have any other feedback on how to make the newsletter better, please email me!
Thanks as always for reading.
Highlander Program 2/4/23
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: None.
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.
