Define a question, problem or specific aspect of my life to change.

• Improve liver functions.
• Reduce serum Cortisol and increase Testosterone naturally.
• Reduce Blood Pressure.
• Reduce CRP and ESR values.

As you can see this is a laundry list of things that I hope to improve. The main way I hope to improve these metrics is through diet exercise, supplementation of specific compounds, meditation and breathing exercises and more sleep.

Monitoring

I will be having blood and other tests at 3 monthly intervals to monitor progress. This second goal of improving key health metrics  is closely linked to improving my body composition. Over the course of the next year I will be posting the health related articles and experiments I am undertaking.

The Metric’s Simple Hypothesis

Reduce Blood Pressure

The first metric that I will be targeting is blood pressure. Blood pressure really is the silent killer. From the literature  that I have reducing body fat, reducing salt intake and increasing cardiovascular fitness all help reduce blood pressure.

Improve Liver Functions

This will be the hardest metric to improve as medical profession is unable to find out what’s going on. After two liver biopsy still no definitive diagnosis, they have discounted a lot of things I am no closer to an answer. Hopefully by reducing my body fat and eating healthier this may improve.

Reduce serum Cortisol and increase Testosterone naturally

An inverse relationship appears to exist in the literature that I have read between Cortisol and Testosterone. I will be reducing my coffee intake although not conclusive some studies indicate coffee increases Cortisol levels. I will also be taking up meditation and breathing exercises to reduce Cortisol levels. To increase my Testosterone I will be doing weight training, taking Zinc and Selenium supplements as I am deficient and getting adequate sleep.

Reduce CRP and ESR values

These are both non specific blood indicators that in my case the Dr.’s believe show inflammation in my body. I will begin taking turmeric and krill oil daily and see if this has a positive impact on these values.

Test, test & re-test

I will be testing these key metrics at three monthly intervals except for blood pressure which will be checked more regularly. This is just a very rough outline, everything I am undertaking is done under direct doctors supervisions. I would advise anyone who wants to improve their key health metrics that they visit their local doctor.

I want to share with you a video by Dr. Mike Evans he is founder of the Health Design Lab at the Li Ka Shing Knowledge Institute. It is very well put together presentation and very thought provoking.

I will be following the eight step process for successful life change outlined in my previous post.

Define a question, problem or specific aspect of my life to change

Increase lean muscle mass and reduce body fat.

Why target Body Composition?

By focussing on changing my body composition it will allow me to focus more on health then weight loss. Two people can be of equal height and equal weight and look completely different. This is due to the fact that fat tissue takes up more space then lean muscle mass.

Gather information, resources and observe successful people

Over the last few years I have spent a great deal of time gathering information reading books, blogs and scientific literature and have developed my working hypothesis. In it’s most simple form:

• Create a calorie deficit.
• Undertake cardiovascular training.
• Undertake weight training.

Test hypothesis by undertaking experiment and collect data

In order to test the hypothesis I will have to record calorie intake. The easiest way to keep a food journal is by photographing everything I put in my mouth. From the research I have done this is the most effective way to accurately record calorie intake.

One of the best resources I have found for evidence based fitness information is ExRx. Both my resistance and cardio programs will be based off information from this website.

“Review of the scientific literature suggests that moderately intense aerobic activity needs to be performed most days of the week to bring about significant fat loss. Some sources recommend brisk walking progressing to 45 minutes or more daily. Other authorities recommend working up to 60-90 minutes of daily physical activity for weight loss.

The USDA recommends at least 60 to 90 minutes of daily moderately intense physical activity while not exceeding caloric intake requirements to sustain weight loss in adulthood. About 60 minutes a day may be needed to prevent weight gain. (USDA 2005).

Alternating weight bearing with non-weight bearing exercises every other day may be recommended to minimize the repetitive orthopedic stresses of exercising daily.”

Source: Aerobic Exercise Guidelines for Specific Goals

Monitoring

The best way to monitor body composition is by way of DEXA scan.  For simplicity I will be using a simple tape measure and body fat scales to monitor progress. This is not accurate however I think it is overkill to have a DEXA scan every month. I had my last DEXA scan at the end of 2008, my body composition has not significantly changed since then. I will also monitor my strength gains be keeping a training journal.

Hypothesis refinement

At the end of each month I will analyze the data and refine the hypothesis if needed and re-test. This is the basic outline however I am sure over the course of the project this will be refined updated and improved.

Walk and Trade

via: 8th light blog

1. A slug’s life.
2. SIT happens
3. So many headaches
4. The bobblehead syndrome
5. Hurting Hands
6. Relax Harder!
7. Noxious invaders
8. Eye Strain
9. Heavy lifting
10. Something in the air

This is defiantly food for thought as a lot of traders spend countless hours in front of their computers and Bloomberg terminals. I have assembled some useful links on various health topics that might be of interest to traders. Remember your health is the most important thing and all of us should take steps to ensure we maintain a healthy balanced lifestyle.

Health Links

• 23 simple health tips for bloggers.
• 25 health and fitness tips that the health professionals wish we all knew.
• Stealth health get healthy without really trying.
• Do your eyes hurt now?
• 10 essential health tips.
• How to go from sedentary to running in five steps.
• Four best and worst health habits.
• 15 tips to restart an exercise habit.
• All the best tips on getting in shape in one handy list.

What are you still reading for? get off the computer and go out and get moving. It might just save your life.