Author: troy

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A Healthy Lifestyle is Pretty Simple

This is an excerpt from the 28-DAY RESET GROUP FAST program.

Living a healthy lifestyle doesn’t have to be complicated or difficult. Here it is in one image.

NUTRITION

Eat real food in a 6-8 hour window. Local & in-season. Avoid grain, sugar & industrial oils. Supplement as needed

SLEEP

8-9 hours in a dark, quiet, cool place

EXERCISE

Walk. Lift. Run. Climb. Swim. Stretch. Move. Play. In Nature.

WATER

Filtered & mineral-enhanced, drink to thirst but not beyond

COMMUNITY

Have fun, spend time with friends & family, not the internet

MINDSET

Be aware of your thoughts, aim for the positive & breathe

NATURE

Get in nature, preferably barefoot. 15 minutes a day in sunshine on as much skin as you care to bare

GET UNCOMFORTABLE

Spend a little time out of your comfort zone: sauna, cold shower, fast, talk to strangers
Check out my Step-byStep Guide to Start a Fasting Lifestyle. It’s a comprehensive guide to the most potent tool for optimized health, longevity and performance.
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Dr Peter Attia Products, Supplements, Fasting, & Exercise – What He Uses

A full list of what Dr. Peter Attia uses for monitoring his health, fitness, sleep, supplements and fasting.

There’s a lot of confusion around dieting, exercise and what’s best for overall health and longevity. That’s why it’s important to find experts you trust and ignore the rest of the noise out there.

Dr. Peter Attia is my go-to source on all things health and longevity related.

Dr. Attia is medical doctor who focuses on the science behind living a longer, healthier life. He remains unbiased and sticks to what the science indicates while is also willing to experiment on himself.

I thought it would be helpful to create a Peter Attia resource page that you can always come to for all of your healthy lifestyle needs based on Dr. Attia’s comments in podcasts and articles. This is a list of the products Dr. Attia’s uses and recommends related to wearables, sleep, fitness, supplements, and fasting. I’ll add to it as I learn more. I recommend bookmarking it for your reference and convenience.

Note that what Dr. Attia chooses to do for his own health, isn’t necessarily optimal for you.

Read the full list here: http://troydelaney.com/attia
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3X Your Potential – March 20, 2020

3X YOUR POTENTIAL

A weekly list of three things I’ve been loving, using or exploring that can help you Live Past Your Limits.

  1. My go-to COVID Expert  — 
    I try to limit my news to one hour a day so I depend heavily on a few trusted sources. But it’s important to get realistic data based on facts. My number one source is Dr. Peter Attia. I’ve been following him for several years now and he has been one of the most reliable sources regarding COVID. You can follow him on Instagram @peterattiaMD and Twitter @peterattiaMD. He explains what his team of 14 have been doing to thoroughly study recent events in this post. Since I work at Mayo Clinic, I have also been using them as a resource for reliable information. Where have been your go-to sources for COVID info?
  2. What to do if you think you have COVID — Take the GetRoman.com Telehealth Assessment
    If you think you may be experiencing signs or symptoms of the novel coronavirus (COVID-19), complete their online assessment and, if appropriate, they’ll connect you with a doctor for a free video consultation.​ You can take the assessment here: https://www.getroman.com/coronavirus/​
  3. Focus your efforts in the paces that count​
    I mentioned in Tuesday’s email what I’ve been doing to stay healthy and adaptable. Focus on the important things you can control. Here’s my list:
    *Breathe
    *Move & exercise (in nature if possible)
    *Wash hands
    *Minimize physical interactions
    *Maintain social connections (virtually)
    *Learn something new daily
    *Take garlic daily
    *Limit news
    *Serve the moment (stay present)
    *Do something every day to become 1% better​
  4. Weekly Challenge/Experiment — 
    Text or call someone you haven’t spoken to in a long time and see how they’re doing.
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Staying adaptable & healthy during COVID

With the current situation the entire world is in, there are things we can do to minimize stress and even use this situation to our advantage to become more resilient and adaptable.

Here are some of the things I’m doing to become more adaptable to change while staying healthy and resilient.
  • Move Daily– I’m fortune to have a home gym but all you really need is one kettlebell to get a good cardio and resistance workout in. Now is the time to get back into that fitness routine you started in January! Even just going on a daily walk in nature can be beneficial. If you need help structuring out an at-home workout routine, sign up to my coaching program or just do my free daily challenges on instagram. But don’t hit the workouts hard every day. Your nervous system could already be stressed and in the “fight or flight” mode. Doing intense workouts everyday just adds to that stress. Consider some active recovery days (I can help you with that too).
  • Sleep – With many people at home and/or working from home, this is a great opportunity to get some much-needed sleep. No need to get ready for work! Proper sleep will reduce stress, strengthen your immune system and make you more resilient.
  • Start a breathing or mediation practice – This is a perfect time to start a breathing/meditation practice. Even two minutes a day of focused breathing can relieve stress and improve your health. I would suggest the 4-7-8. Breathing in for 4 seconds, hold for 7 seconds, exhale for 8 seconds — repeat for 2 minutes. SIMPLE and EFFECTIVE.
  • Limit news to one hour a day – ​I have a few select influencers that I follow and limit that info to one hour a day. Constantly listening to all the bad news just adds to the stress I mentioned above.
  • Garlic – I crush a garlic clove, let it sit for 10 minutes to activate the anti-viral enzyme allicin and swallow it. I’ve been using garlic to prevent colds for 10 years and it has been very effective. But I only did this when a family member or I started to feel something coming on. After I heard Dr. Andrew Weil talk about it on this podcast (8:50 into the podcast), I have the whole family taking it daily. Dr. Weil also recommends astragalus so I’ve added this supplement to my immune-boosting arsenal.
  • Nature/vitamin D – Get out in nature. I have been going to the beach, biking or hiking every day since this whole thing started. Not only will nature reduce stress, getting some vitamin D from the sun can boost your immune system. If you can’t get out in the sun, consider supplementing vitamin D (I recommend this brand). This Medium article also suggests that flu patients during the 1918 influenza Pandemic recovered faster when treated outdoors vs indoors. ​

Stay healthy and resilient my friends!

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3X Your Potential – March 6, 2020

3X YOUR POTENTIAL

A weekly list of three things I’ve been loving, using or exploring that can help you Live Past Your Limits.

  1. Life tip — 
    “Consistently ask, “What’s the real goal here and is there a better way to accomplish it?”… you can accomplish a lot in one life.” – James Clear
  2. GIZMODO article — Your Morning Cup of Coffee Is Also Your Morning Cup of Pesticide
    I thought this was an interesting article and it’s not what you think….
  3. Weekly Challenge/Experiment — 
    Next time you’re in an elevator, stand in front and face the back. Throw in some eye gazing while you’re at it, if you feel motivated.