In this comprehensive episode, Don Moxley and Klaudia Balogh break down the key performance indicators (KPIs) that matter most for longevity and healthspan.
What You'll Learn:
- Why traditional medical metrics miss the mark for performance optimization
- Movement KPIs: Steps, moderate-vigorous activity minutes, and strength training frequency
- The surprising longevity predictor: 10-second single-leg balance test
- Nutrition tracking: Protein, fiber, and ultra-processed food reduction
- Why grip strength is a powerful indicator of overall health
- How wearable technology is revolutionizing health tracking
Key Takeaways:
- Move more today than yesterday (progressive volume approach)
- Strength training 2-3x per week with functional movements
- Just Eat Real Food (JERF) principle over complex diet scoring
- Track behaviors, not just outcomes
- Use wearable data to quantify behavior, not dictate daily decisions
⏰ Key Timestamps:
0:00 - Introduction & New Hypertension Guidelines
4:10 - Defining Key Performance Indicators (KPIs)
9:33 - Movement & Physical Activity KPIs
23:19 - Strength Training & Balance Metrics
32:37 - Functional Movement vs Traditional Exercise
42:33 - Nutrition KPIs: Real Food Focus
49:41 - Protein & Fiber Requirements for Longevity
📊 Featured Studies:
21-cohort study on movement and mortality reduction: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667%2821%2900302-9/fulltext?utm_source=chatgpt.com
British Journal of Sports Medicine balance study: https://bjsm.bmj.com/content/56/17/975
🔗 Resources Mentioned:
TrainRecoverWin.com - Free HRV measurement guide
"Spark: The Revolutionary New Science of Exercise" by John Ratey
"Ketones: The Fourth Fuel" book recommendation
Find Don on Linkedin and Istargram: @donmxcley and @trainrecoverwin
Find Klaudia on LinkedIn and Instagram under @longevityjournalist
⚠️ Medical Disclaimer:This content is for educational purposes only. Always consult with healthcare professionals before making significant changes to your health routine.
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