Channel Title: 1st Element Channel Description: Ian Dury was right. I spent the last 30 years or so in the music industry doing what most of what you’d imagine. The last 3 years have been fun (haven’t they..?!) with my wife’s breast cancer, surgery, brutal chemo plus lock down and all those fun and games life throws at us. I drank my way through it. At the start of 2023 I became sober, started working out - both physically and mentally - and this is the story of my adventures into the world and my head. Subscribe and join me along the way - I’ll share the ups, downs, the failed experiments and the things I’ve learned along the way. Look after yourselves. Check out Instagram @hydrogencoach <video> How to achieve ANYTHING in LIFE! Description: You JUST need to START! Welcome to another thoughtful walk in the woods, where we explore midlife health, fitness, and personal growth. Today, I want to share the inspiration behind my 400+ videos and what keeps me motivated to keep creating. We’ll discuss the five regrets of the dying, as identified by Bronnie Ware, and how understanding these regrets can lead to a more fulfilling life. These regrets often stem from things we haven’t done, highlighting the importance of starting and finishing tasks. In this video, we’ll delve into two key psychological principles: 1. The Zeigarnik Effect: Our brain’s tendency to remember incomplete tasks. 2. The Ovsiankina Effect: Our natural desire to complete what we’ve started. Through a mix of science, history, and practical advice, we’ll discover how these principles can help us take action, whether it’s something small like reconnecting with a friend or something more significant like starting a new venture. 🔹 Key Points: • Understand the psychological triggers behind procrastination and regret. • Learn why starting tasks is crucial for leveraging our natural drive to complete them. • Discover the benefits of journaling and to-do lists in managing mental clutter. • Embrace the mindset of "Just Start It" to overcome midlife inertia and achieve more. If you find this journey of self-discovery and growth valuable, consider subscribing to stay connected. Let’s continue learning and growing together. 💬 Join the Discussion: • Have you tried journaling? Share your experiences and tips in the comments. • What tasks will you start today? Let’s motivate each other! Thank you for watching. Remember, just start it. Take care of yourself and those around you. See you in the next video. 📖 Book links: Five Regrets of the Dying (Bronnie Ware) https://amzn.to/3VBwsKV Atomic Habits (James Clear) https://amzn.to/4eqPpIO Meditations (Marcus Aurelious) https://amzn.to/3VDsDF9 Mindful Completion: Harnessing the Zeigarnik Effect (Vincent Stalworth) https://amzn.to/3xjxxPB Beautiful leather journaling notebook https://amzn.to/3KQSLYd 🧑‍🎓 Academic References: 1. Zeigarnik Effect: Zeigarnik, B. (1927). "On finished and unfinished tasks." Psychologische Forschung, 9(1), 1-85. McKinney, F. (1935). "The retention of interrupted activities." Journal of Abnormal and Social Psychology, 30(1), 1-20. 2. Ovsiankina Effect: Ovsiankina, M. (1928). "Die wideraufnahme unterbrochener handlungen." Psychologische Forschung, 11(1), 302-379. Förster, J., Liberman, N., & Higgins, E.T. (2005). "Motivational consequences of regulatory fit." Social Cognition, 23(3), 293-303. 3. Five Regrets of the Dying: Ware, B. (2012). The Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing. Hay House. 4. Habit Formation: Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery. Wood, W., & Neal, D.T. (2007). "A new look at habits and the habit-goal interface." Psychological Review, 114(4), 843-863. 5. Benefits of Journaling: Pennebaker, J.W. (1997). Opening Up: The Healing Power of Expressing Emotions. Guilford Press. Smyth, J.M., & Pennebaker, J.W. (2008). "Exploring the boundary conditions of expressive writing: In search of the right recipe." British Journal of Health Psychology, 13(1), 1-7. 6. Stoic Philosophy: Aurelius, M. (2006). Meditations. (G. Long, Trans.). Oxford University Press. (Original work published c. 180) Hadot, P. (1995). Philosophy as a Way of Life: Spiritual Exercises from Socrates to Foucault. Blackwell. 7. Hindu Proverb “If you want to learn something - read about it; understand something - write about it; master something - teach it.” – often attributed to Harbhajan Singh Yogi 00:00 We usually regret things we HAVEN'T done... 00:56 Little bit of science and history 02:34 We forget the completed tasks... 04:03 Why I make these videos and how I DO it... 04:26 Mastery 05:42 Summary and actions </video> <video> The Tour de France: AN OBSESSION Description: In April 2020, amidst the global lockdown, my 10-year-old son and I embarked on a creative project: a shot-for-shot remake of the iconic Channel 4 Tour de France intro, featuring Pete Shelley's unforgettable music. This project served as a much-needed distraction and a source of creativity during challenging times. As we worked on the video, I realized that Zak was the same age I was when I first fell in love with bike racing. At age 10, cycling became my passion, a love affair that has endured throughout my life. If you've been following this channel, you’re familiar with my cycling stories and passion for pedaling. However, this video unveils a story I’ve never shared before. Coming from a family of Francophiles, with my dad and stepmum living in the Vendée for decades, and my bilingual brother having a goat named after him at Disneyland Paris, our family holidays in France covered 1000' of kilometers! From a young age, I was mesmerized by cyclists, their seamless blend of man and machine. My fascination grew, collecting memorabilia and sketching bike designs, fueled by the Tour de France. A pivotal moment came on July 22, 1987, during stage 21 of the Tour, when Stephen Roche's incredible performance left an indelible mark on me. Meeting my hero, Stephen Roche, years later only deepened my love for the sport. This video also covers my journey of coping with my wife Becky’s breast cancer diagnosis, the challenges of 2020, and my determination to ride 60 km each day during the canceled Tour. Inspired, I undertook my own grand tour in 2021, raising £18,000 for charity, riding 2,100 km, and climbing 21,000 meters in 21 days. I share a special journey to Paris, carrying a race number from Tom Skujins, a professional cyclist, as a personal tribute. This journey highlights the magic of bike racing, its impact on my life, and the incredible support from the cycling community. Thank you for being part of this journey. If you haven’t yet, please subscribe, comment, and give a thumbs up. Your support means more than you know. Join me in celebrating the timeless beauty of cycling and the Tour de France. Timestamps: 00:00 Channel Four Tour de France Remake 00:41 Francophile family 02:02 Roche and La Plagne 04:17 Finally seeing the tour - IRL!! 05:24 The bike and my wife's cancer 06:20 My Own Grand Tour 07:33 The Dossard 14:18 So... The Tour is the Tour... Links: </video> <video> The 5 numbers you MUST KNOW!! Description: The 5 METRICS You Must Know at MIDLIFE In this video, we dive into the top 5 key health metrics to monitor as we enter midlife for improved health and longevity. If you're in your 40s or 50s, it's critical to focus on health and well-being strategies to boost your lifespan and healthspan. Learn how monitoring blood sugar levels, visceral fat, muscle mass, VO2 max, and grip strength can dramatically improve your health as you age. Midlife health is all about preventing chronic conditions like insulin resistance, type 2 diabetes, heart disease, and cognitive decline. We'll break down the importance of tracking your fasting glucose levels, reducing visceral fat with DEXA scans, maintaining muscle mass, boosting cardiovascular health through VO2 max testing, and why grip strength is a key predictor of longevity. This video is packed with actionable insights for those over 40 looking to maintain mobility, independence, and vitality as they age. Remember to subscribe for more health and wellness content designed specifically for midlife adults. Let’s get started on building a healthier, longer life today! GlucoRX monitor: https://amzn.to/3Xl7X5G DEXA SCAN (Yeovil Hospital): https://www.somersetft.nhs.uk/private-treatment-at-yeovil/the-kingston-wing-at-yeovil-hospital/private-hospital-treatments/scans-diagnostic-imaging-and-x-rays/dxa-body-composition-scans/ 00:00 Introduction 00:37 1. Blood Sugar 01:57 2. Visceral Fat 03:21 3. Muscle Mass 04:48 4. Vo2 Max 07:19 5. Deadhangs 08:42 Recap and Summary References and resources: 1. Blood Sugar and Insulin Resistance The Role of Insulin and Glucose in Health and Longevity https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance Understanding Insulin Resistance https://www.healthline.com/health/insulin-resistance 2. Visceral Fat Visceral Fat: Its Impact on Health https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it DEXA Scan for Measuring Body Composition https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110235/ 3. Muscle Mass and Sarcopenia Sarcopenia: Age-Related Muscle Loss https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/expert-answers/sarcopenia/faq-20462776 Strength Training to Prevent Sarcopenia https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles 4. VO2 Max and Cardiovascular Fitness What is VO2 Max and Why is it Important? https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates The Importance of Cardiovascular Fitness in Midlife https://www.healthline.com/health/vo2-max Peter Attia on Longevity and VO2 Max https://peterattiamd.com/vo2max/ 5. Grip Strength and Longevity Grip Strength: A Surprising Indicator of Health https://www.health.harvard.edu/staying-healthy/grip-strength-might-predict-heart-attacks-strokes Grip Strength and Longevity: Research Findings https://academic.oup.com/biomedgerontology/article/72/5/799/2668643 6. General Midlife Health and Longevity Midlife Health: Strategies for Aging Well https://health.clevelandclinic.org/maintaining-your-health-after-age-40/ The Health Benefits of High-Intensity Interval Training (HIIT) https://www.hopkinsmedicine.org/health/wellness-and-prevention/hiit-benefits-and-how-to-do-it 7. Peter Attia’s Longevity Insights Peter Attia on Longevity and Healthspan https://peterattiamd.com/ 8. Importance of Weight Training in Midlife Why Strength Training is Essential for Midlife Health https://www.webmd.com/fitness-exercise/guide/strength-training-after-40 </video> <video> 75 HARD? watch this… FIRST! #75hard #75hardchallenge #atomichabits Description: </video> <video> ASK US ANYTHING - sobriety, training, life balance and more! Description: Join us in this fun and insightful Q&A session where we tackle a variety of intriguing questions! Dive into our candid conversation as we explore mantras, motivation, personal health tips, book recommendations, life balance advice and tips and more. Here's a quick rundown of what we discuss: Answering 9 thought-provoking questions from our subscribers. The power of mantras and our personal favorites. The significance of managing thoughts and actions. The importance of movement for physical health. The value of minimizing distractions and listening to yourself. Balancing motivation with self-compassion. Our plans for the YouTube channel and how you can support us. Effective methods of staying focused on personal goals. Balancing family, work, and personal interests. The impact of sobriety on life and relationships. Here's the book I recoomended - Ultra Processed People (Dr Chris Van Tulleken): https://amzn.to/3Y8Gfet Leave your answers to these questions in the comments below! Don't forget to like, subscribe, and hit the notification bell to stay updated with our latest videos! Thank you for being part of our community! Your support means the world to us. Let's keep this conversation going and continue to inspire each other! #QandA #Motivation #Mantra #PersonalHealth #YouTubeChannel #Focus #Balance #Sobriety #FamilyLife #Music #Training #endorphins 00:00 Introduction 00:44 Mitch Lucas: Favorite mantra or quote and why: 03:38 Matt Legrand: One change to improve personal health 05:37 Will Cowan: Dealing with low motivation. 07:54 Dan Ward: YouTube channel plans and how viewers can help? 10:26 Annie Gardner: Favourite methods of staying focused 12:35 Mark Threlfall: Balancing family, work, and personal life 17:35 YouTube Subscriber: Comparing endorphin rush from music and training 19:42 LD Treebeard: Sobriety's impact on life and advice for partners 23:31 Ian Beddis: Desert Island album and best ever advice </video> <video> The key to truly living… Description: Everything has to END... You’re going to die and you don’t know how or when. Yet, in the West, we often avoid this topic. We focus on future plans—next month, next year, the new job, the next holiday—without contemplating the inevitable certainty of death. This avoidance makes funerals deeply personal and profoundly sad, compounded by our reluctance to think about mortality in our daily lives. But why is it easier to accept the death of someone who has lived a long life? Research indicates that the death of a younger person feels more tragic due to 'unfinished business' and lost potential. Imagine knowing you wouldn’t be here tomorrow—how would your actions and priorities change? Dave Grohl, reflecting on the deaths of Kurt Cobain and Taylor Hawkins, reminds us of life’s fragility: “We are not permanent, we are temporary.” This perspective is echoed in many cultures that integrate the concept of impermanence into daily life. From Mexico's Día de los Muertos to Japan's 'mono no aware', these traditions encourage mindfulness and cherishing the present moment. Does thinking about death make you happy? Bhutan, a country that regularly meditates on mortality, often ranks high in the World Happiness Report. Their cultural practice of Mitakpa, the awareness of life’s impermanence, seems to enhance their overall happiness. Reflecting on our mortality can profoundly impact how we live. The Five Regrets of the Dying, as outlined by Bronnie Ware, highlight how societal pressures and misplaced priorities can lead to deep regrets. Recognizing our impermanence helps us appreciate the present, fostering gratitude and deeper connections with those around us. Steve Jobs once said, “Treasure love for your family, love for your spouse, love for your friends. True inner happiness does not come from material things.” Embracing this mindset can help us find the balance between planning for the future and appreciating the now. So, what would you do if you knew it was all coming to an end right now? Hug your loved ones, share heartfelt words, and live fully in the present moment. The Five Regrets of the Dying (Bronnie Ware): https://amzn.to/4aXrsWx REFERENCES 1. Harper, M., O’Connor, R. C., & O’Carroll, R. E. (2011). The relative importance of social factors and health-related behaviours in mediating the association between depressive symptoms and all-cause mortality. *BMC Public Health, 11*(1), 527. 2. Waters, M. (2022). Dave Grohl's perspective on death and its impact on his life. *The Guardian*. [Link](https://www.theguardian.com/music/2022/apr/01/dave-grohl-foo-fighters-taylor-hawkins-death) 3. World Happiness Report 2023. (2023). Sustainable Development Solutions Network. [Link](https://worldhappiness.report/ed/2023/) 4. Ware, B. (2012). *The Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing*. Hay House, Inc. 5. Jobs, S. (2011). Steve Jobs' Last Words. *Forbes*. [Link](https://www.forbes.com/sites/ericjackson/2011/10/06/steve-jobs-last-words/) 6. Mann, M. (1995). *Heat*. Warner Bros. Pictures. 7. Doughty, C. (2019). *Will My Cat Eat My Eyeballs? Big Questions from Tiny Mortals About Death*. W. W. Norton & Company. 8. Becker, E. (1973). *The Denial of Death*. Free Press. 9. Kellehear, A. (2007). *A Social History of Dying*. Cambridge University Press. 10. Ariès, P. (1974). *Western Attitudes toward Death: From the Middle Ages to the Present*. Johns Hopkins University Press. 00:00 Introduction 00:50 Gone too soon..? 01:15 What would you do...? 01:58 Dave Grohl 02:29 Other cultures and traditions 04:19 Will you do this? 04:59 Five Regrets of the Dying 06:01 But we should still make plans, right? 07:38 Realists, stoics and the Stockdale Paradox 08:59 How did I get here..? 10:27 The END. </video> <video> 75 HARD? Watch this FIRST!! Description: Thinking of doing 75 HARD? Watch this FIRST! It's all about building healthy habits for the mind, body and spirit. In this video: What the 75 Hard Challenge is all about My insights from the first 25 days of doing it Practical tips and tricks to help you succeed The 75 Hard Challenge is a 75-day mental toughness program focusing on consistency and discipline. Tips for Success: Stay consistent: Make these tasks habitual to avoid relying solely on motivation. Track your progress: Use a free app (link in the description) or a simple to-do list to manage your tasks. Get creative with workouts: Mix in activities like yoga, calisthenics, and boxing to keep things interesting. Why This Matters: Building habits and routines is more critical now than ever. With the decline in traditional social structures and increased remote work, taking personal responsibility for our habits can enhance our mental and physical health. Let’s reclaim our sense of stability and structure. Watch until the end for more detailed insights and a free app recommendation to track your progress. Resources Mentioned: Free app for tracking 75 Hard tasks: https://shorturl.at/cGvCH "The Comfort Crisis" by Michael Easter: https://amzn.to/4aR05h5 "The Art of Resilience" by Ross Edgley: https://amzn.to/3X5G2rS Next Steps: Stay tuned for my 50-day review. Share your experiences and challenges in the comments below. Together, we can navigate this journey and build lasting, positive habits. Remember to take good care of yourselves and those around you. 00:00 Intro 00:21 The Rules 02:40 Experience so far 04:18 THE MOST IMPORTANT THING TO FOCUS ON! 07:09 The App to use!! </video> <video> I did a 4 DAY FAST and this is (the SCIENCE of) what happens! Description: I did a 4 DAY FAST and this is (the science of) what happened In this video, I take you on a journey through the surprising world of extended fasting. Join me as I undergo a DEXA scan, embark on a 96-hour fast, and follow up with another DEXA scan to uncover the real effects of fasting on body composition. What You’ll Learn: DEXA Scan Basics: Understand what a DEXA scan measures and why it’s crucial for assessing body composition. Learn about the importance of tracking bone density, muscle mass, and fat distribution. Fasting Insights: Explore how a four-day fast impacts muscle mass, visceral fat, and overall health metrics. See real data from my scans and learn about the potential benefits and downsides of extended fasting. Ketones and Energy: Discover how fasting influences ketone levels and what this means for your energy and mental clarity. Understand the science behind ketosis and how your body uses fat as fuel during fasting. Results Analysis: Dive deep into my personal DEXA scan results and learn what’s really happening inside your body during an extended fast. Get a detailed breakdown of changes in muscle mass, fat loss, and visceral fat reduction. Throughout the video, I share my honest reflections on the experience, including unexpected benefits like increased mental sharpness and energy levels, as well as challenges such as muscle mass loss. This experiment sheds light on the complex relationship between fasting, health, and longevity. Whether you’re curious about fasting for weight loss, improving health, or boosting mental acuity, this video provides a grounded, science-based look at what fasting can (and can’t) do for you. No hype, just real results and candid insights. Hit subscribe and join our community dedicated to midlife health and wellness. Research links: Fasting, Building Muscle, and Importance of Protein (Peter Attia): https://www.youtube.com/watch?v=vbxxCwOGz1c&t=83s Fasting & protein: the impact of fasting on muscle mass (Peter Attia): https://peterattiamd.com/the-impact-of-fasting-on-muscle-mass/ Is muscle and protein loss relevant in long‐term fasting in healthy men? A prospective trial on physiological adaptations: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8718030/#:~:text=A%2010%20day%20fast%20appears,not%20negatively%20impact%20muscle%20function. Medicine 3.0, developments in the field of aging, healthy habits in times of stress, and more: https://peterattiamd.com/ama41/ Muscle tissue changes with aging: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/#:~:text=One%20of%20the%20most%20striking,60%20%5B4%2C5%5D. DEXA Scan Results: Understanding Your DEXA Scan Report: https://myvitalmetrics.com/the-full-details-of-a-dexa-scan-report/ Preventing Chronic Disease (Peter Attia): https://peterattiamd.com/category/diseases/page/9/ Understanding the Relationship Between Body Composition and Mortality Using Artificial Intelligence (AI) (Peter Attia) https://peterattiamd.com/ai-dexa-and-mortality/ Stay sharp and stay healthy! 00:00 The plan 02:02 45 hours in - DEXA SCAN results 1 06:06 63 hours in - Ketones 07:41 88 hours in - mental sharpness 10:28 95.5 hours in - what does Bex think? 12:08 RESULTS 1 - Observations 14:52 RESULTS 2 - DEXA SCAN results from Monday - Friday 18:51 SUMMARY 20:27 New Goals for next DEXA SCAN </video> <video> What ACTUALLY happens when you fast? #fasting #extendedfasting #bodycomposition #midlifechanges Description: DEXA scan - 4 day fast - DEXA scan - video link: https://youtu.be/FIct9KDk0pE?si=TwSdaTVUVviO-gzZ </video> <video> I’ve COMPLETELY changed my view on FITNESS. Here’s why… Description: Discover how I achieved my fastest 5K in seven years through the 75 Hard Challenge and General Physical Preparedness (GPP) training. Over the past 50 days, I've been dedicated to two 45-minute training sessions daily, focusing on triathlon sports—swimming, cycling, and running. This video dives into my unique approach and surprising results. Topics Covered: General Physical Preparedness (GPP): Training for all-around strength, mobility, agility, speed, and endurance. 75 Hard Challenge: How this intense fitness program improved my performance. Daily Training Routine: Morning cardio and afternoon strength/agility sessions. 5K Running Tips: How varied training led to my fastest 5K time in years. Historical Training Methods: From ancient athletes to modern elite forces, the importance of GPP. Key Benefits: Triathlon Training: Enhance your swim, bike, and run performance. Cycling Workouts: Effective routines for building endurance and speed. Running Techniques: Improve your 5K time with strategic training. Strength and Agility: Boost overall fitness with GPP exercises. Midlife Fitness: Effective strategies for staying fit and healthy over 40. REFERENCES General Physical Preparedness (GPP): Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training. Human Kinetics. Verkhoshansky, Y., & Siff, M. C. (2009). Supertraining. Ultimate Athlete Concepts. Historical Athletic Training: Mandell, R. D. (1984). The First Modern Olympics. University of California Press. Golden, M. (2004). Sport and Society in Ancient Greece. Cambridge University Press. Kyle, D. G. (2007). Sport and Spectacle in the Ancient World. Wiley-Blackwell. Fitness and Endurance Training: Noakes, T. D. (2003). Lore of Running. Human Kinetics. McArdle, W. D., Katch, F. I., & Katch, V. L. (2010). Exercise Physiology: Nutrition, Energy, and Human Performance. Lippincott Williams & Wilkins. Midlife Health and Fitness: Faulkner, J. A., Larkin, L. M., Claflin, D. R., & Brooks, S. V. (2007). Age-related changes in the structure and function of skeletal muscles. Clinical and Experimental Pharmacology and Physiology, 34(11), 1091-1096. Phillips, S. M., & Winett, R. A. (2010). Uncomplicated resistance training and health-related outcomes: evidence for a public health mandate. Current Sports Medicine Reports, 9(4), 208-213. Exercise and Resilience: Deuster, P. A., & Silverman, M. N. (2013). Physical fitness: a pathway to health and resilience. U.S. Army Medical Department Journal, 24-35. Smith, B. W., & Emerson, S. (2021). Exercise as a protective factor for mental health and resilience during the COVID-19 pandemic. Journal of Exercise and Sports Science Reviews, 49(4), 159-167. Agility and Speed Training: Sheppard, J. M., & Young, W. B. (2006). Agility literature review: Classifications, training and testing. Journal of Sports Sciences, 24(9), 919-932. Little, T., & Williams, A. G. (2005). Specificity of acceleration, maximum speed, and agility in professional soccer players. Journal of Strength and Conditioning Research, 19(1), 76-78. Join the Journey! Subscribe to the channel for more insights into health, fitness, and the pursuit of excellence at any age. Let's embrace the power of GPP and discover how it can elevate our everyday lives. Don't forget to like, comment, and share your thoughts on this journey. Follow Me: Instagram: @hydrogencoach Thank you for being part of this amazing community. Let's continue to look after ourselves, take good care, and enjoy the journey with a smile and a spring in our stride. 00:00 Introduction 00:10 General Physical Preparedness 01:17 My fastest 5k in 7 years 01:48 My 75 HARD training plan 04:42 Olympians in the GYM 05:43 GPP is rock/paper/scissors 06:10 Specific training issues... 08:04 Firefighters are HOT 08:39 HYROX, Crossfit, BMF... 10:42 How did I run so fast, then? </video> <video> I did the 75 HARD CHALLENGE - and this is what happened Description: I did the 75 HARD CHALLENGE - and this is what happened Join me on an incredible 75-day journey of physical and mental transformation! This video breaks down my experience with the 75 Hard Challenge, offering invaluable tips and insights for anyone looking to improve their health, fitness, and overall wellness in midlife. APPS: Yuka App: https://yuka.io/ https://apps.apple.com/us/app/75-day-program-tough-habits/id1535074304 Books: Ultra Proceseed People (Chris Van Tulleken) - https://amzn.to/3X1iaE5 The Comfort Crisis (Micheal Easter) - https://amzn.to/3T2kz06 The Art of Resilience (Ross Edgely) - https://amzn.to/4cEl7Aj Scarcity Brain ((Micheal Easter) - https://amzn.to/473cduN The cable weight set up I use: https://amzn.to/4fUZ2QJ Don't let age hold you back from reaching your full potential. This 75 Hard journey will inspire you to make positive changes, boost your confidence, and transform your life. Whether you're looking to lose weight, gain muscle, or simply improve your overall well-being, this video is packed with valuable information to help you succeed. Join our community of midlife warriors committed to health, fitness, and personal growth. Like, comment, and subscribe for more content on mastering your physical and mental health after 35. Let's crush the 75 Hard Challenge together and prove that it's never too late to become the best version of yourself! References: Frisella, A. (2019). 75 Hard: A Tactical Guide to Winning the War with Yourself. 1st Edition. Van Tulleken, C. (2023). Ultra-Processed People: The Science Behind Food That Isn't Food. W. W. Norton & Company. Easter, M. (2021). The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self. Rodale Books. Edgley, R. (2020). The Art of Resilience: Strategies for an Unbreakable Mind and Body. HarperCollins. Mullainathan, S., & Shafir, E. (2013). Scarcity: Why Having Too Little Means So Much. Times Books. Campbell, J. (1949). The Hero with a Thousand Faces. Pantheon Books. Attia, P. (2023). Outlive: The Science and Art of Longevity. Harmony. Intermittent Fasting. (n.d.). Harvard T.H. Chan School of Public Health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/ Hyponatremia. (2021). Mayo Clinic. Retrieved from https://www.mayoclinic.org/diseases-conditions/hyponatremia/symptoms-causes/syc-20373711 Calisthenics. (n.d.). American Council on Exercise. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/6844/what-is-calisthenics/ Rucking. (n.d.). GORUCK. Retrieved from https://www.goruck.com/pages/what-is-rucking Zone 2 Training. (n.d.). TrainingPeaks. Retrieved from https://www.trainingpeaks.com/blog/zone-2-training-for-endurance-athletes/ DEXA Scan. (n.d.). RadiologyInfo.org. Retrieved from https://www.radiologyinfo.org/en/info/dexa Ultra-processed foods. (n.d.). Harvard T.H. Chan School of Public Health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/processed-foods/ Concurrent Training. (n.d.). National Strength and Conditioning Association. Retrieved from https://www.nsca.com/education/articles/kinetic-select/concurrent-training/ Zeigarnik Effect. (n.d.). Psychology Today. Retrieved from https://www.psychologytoday.com/us/basics/zeigarnik-effect 00:00 Introduction 02:08 Video overview 02:34 READING 05:01 WATER 07:16 FOOD 11:25 WORKOUTS 14:19 PHOTOS 15:03 So, what do I think..? </video> <video> Is there something WRONG with you…? Description: Are you struggling with midlife worries or feeling the weight of midlife fears? In this video, we dive deep into what it's like to face a midlife crisis and explore practical steps for taking control in midlife. Whether you're asking yourself, "Am I having a midlife crisis?" or "Am I even relevant anymore?"—this video is for you. At 47, I understand the challenges of this life stage firsthand. From confronting our mortality worries to dealing with financial worries and questioning our midlife relevance, this video will cover it all. Discover how to navigate these concerns and implement a personal growth plan that can help you regain control. Key Topics: What is a Midlife Crisis? How to Deal with Midlife Crisis and Take Charge of Your Life The Impact of Midlife Addiction and Paths to Addiction Recovery Strategies for Managing Financial Worries in Midlife Overcoming Feelings of Being Obsolete in Midlife Tips for Staying Relevant in a Fast-Changing World Why Control is Key in Overcoming Midlife Challenges Join me as I share real-life lessons and experiences, offering insights on how to handle the fears and uncertainties that come with this critical period. We'll discuss the importance of mental health, ways to enhance your personal growth, and tips specifically for men navigating midlife. Whether you're questioning your purpose or a professional wondering how to stay relevant, you'll find actionable advice in this video. Remember, you're not alone in these challenges—together, we can take control of our lives and face midlife with confidence. #MidlifeChallenges #MidlifeCrisis #TakingControl #HealthAndWellness #FinancialPlanning #FindingPurpose #StayingRelevant #MentalHealth #LifeAfter40 RESOURCES: 1. Books and Articles "The Five Regrets of the Dying" by Bronnie Ware https://amzn.to/3T6P2Kj "Man's Search for Meaning" by Viktor Frankl https://amzn.to/3XofZMj "Midlife: A Philosophical Guide" by Kieran Setiya https://amzn.to/3Tgl2vJ "The Millionaire Next Door" by Thomas J. Stanley and William D. Danko https://amzn.to/3yXQVSZ "Drive: The Surprising Truth About What Motivates Us" by Daniel H. Pink https://amzn.to/3XrNhtS 2. Podcasts and Videos Diary of a CEO Podcast on YouTube (about AI) - https://www.youtube.com/watch?v=Cv2Xy77B7Co TED Talks: "How to Find Work You Love" by Scott Dinsmore https://www.youtube.com/watch?v=bvAEJ8G9l9U "Rich Dad, Poor Dad" by Robert Kiyosaki (Audio Version) - https://amzn.to/3TdTuaf 3. Research Papers and Reports Journal of Aging Studies https://www.journals.elsevier.com/journal-of-aging-studies American Psychological Association (APA) on Midlife Crises https://www.apa.org/topics/aging/midlife-crisis "Midlife Crisis or Midlife Consciousness? A Study of the Psychological Experiences of Men in Middle Adulthood" https://www.researchgate.net/publication/267940028_Midlife_Crisis_or_Midlife_Consciousness_A_Study_of_the_Psychological_Experiences_of_Men_in_Middle_Adulthood 4. Websites and Online Resources AARP (American Association of Retired Persons) https://www.aarp.org NHS UK – Mental Health Support https://www.nhs.uk/mental-health/ Investopedia – Financial Planning for Midlife https://www.investopedia.com/midlife-financial-crisis-5184594 Mindful.org https://www.mindful.org/ 5. Apps and Tools Mint.com https://www.mint.com Headspace https://www.headspace.com MyFitnessPal https://www.myfitnesspal.com Day One Journaling App https://dayoneapp.com 00:00 Introduction - 4 midlife worries 01:37 1 - Mortality 03:10 2 - Finances 05:13 3 - Purpose 07:22 4 - Relevence 08:32 You are NOT alone... 10:26 CONTROL is the answer... </video> <video> How to STOP feeling OLD! Description: Stop THINKING yourself OLD! Are you feeling older than your years? It might be your mind playing tricks on you. In this video, we explore how mental age and aging thoughts can influence your perception of getting older. We often divide people into two groups: those who embrace aging and those who moan and whinge about it. Some feel midlife is over the hill, while others see it as an opportunity to enjoy life and all it can bring is. It’s fascinating how our thoughts and mindset can shape our experience of aging. We delve into how positive perceptions can lead to a more youthful mind and improved overall well-being. Studies show that contentment with aging correlates with a lower risk of mortality and better health outcomes. Chicken and egg situation, right? We discuss groundbreaking research by Ellen Langer and Becca Levy, highlighting how a positive outlook on aging can significantly impact your life. If you're interested in understanding how your brain can influence your age and ways to adopt a more youthful mindset, this video is for you. Let’s uncover how to reframe your thoughts, improve your mental state, and ultimately live better, longer. References: Study by Becca Levy on the impact of positive and negative views of aging: Levy, B. R. (2009). Stereotype Embodiment: A Psychosocial Approach to Aging. Current Directions in Psychological Science, 18(6), 332-336. Study by Ellen Langer on perceived control and aging: Langer, E. J., & Rodin, J. (1976). The Effects of Choice and Enhanced Personal Responsibility for the Aged: A Field Experiment in an Institutional Setting. Journal of Personality and Social Psychology, 34(2), 191-198. Study on the pencil test and facial feedback hypothesis: Stack, F., Martin, L. L., & Stepper, S. (1988). Inhibiting and Facilitating Conditions of the Human Smile: A Nonobtrusive Test of the Facial Feedback Hypothesis. Journal of Personality and Social Psychology, 54(5), 768-777. Research on age identity and well-being: Westerhof, G. J., & Barrett, A. E. (2005). Age Identity and Subjective Well-Being: A Comparison of the United States and Germany. The Journals of Gerontology Series B: Psychological Sciences and Social Sciences, 60(3), S129-S136. Study on self-perceptions of aging and health outcomes: Wurm, S., Warner, L. M., Ziegelmann, J. P., Wolff, J. K., & Schüz, B. (2013). How Do Negative Self-Perceptions of Aging Become a Self-Fulfilling Prophecy? Psychology and Aging, 28(4), 1088-1097. Study on satisfaction with aging and mortality risk: Burr, J. A., Han, S. H., & Lee, H. J. (2022). Satisfaction with Aging and Mortality Risk: Findings from a Nationally Representative Longitudinal Study of Adults in the United States. Journal of Gerontology: Psychological Sciences, 77(4), 737-747. 00:00 Introduction 00:48 Confuscious says... 01:49 Alan Partridge and effort sounds... 02:38 Do we smile because we're happy or vice versa? 02:57 Pencil Test 03:58 Contentment with aging = aging contently 04:57 Time machine... 06:04 What can we do about it...? 08:17 The mind is the key... 09:08 Dogs... </video> <video> RUNNERS - Stop Fixating On Stride Length! Description: VIDEO LINK: https://youtu.be/a51FTaBFcQc?si=FU4LPo6cYymAvrGp </video> <video> What I have learned from 6 YEARS ON YOUTUBE!! Description: What I have learned from 6 YEARS ON YOUTUBE!! 6 years on YouTube has taught me invaluable lessons about life, mental health, physical health, and personal growth. In this video, I take a deep dive into how much has changed since I first uploaded my debut video over six years ago. Back then, I was just starting out on my YouTube journey, not fully understanding how this platform would impact my life. Now, I reflect on everything I've learned along the way, from balancing the challenges of mental and physical health to evolving as a content creator. Join me as I watch my very first video and share insights on how my approach to life, health, and success has transformed. I’ll talk about the importance of mental well-being, the parallels between physical fitness and mental health, and how documenting my journey through YouTube has been a powerful tool for accountability and personal growth. Whether you’re interested in my experiences with triathlons, how I overcame challenges in both health and life, or if you’re curious about how content creation can serve as a form of self-reflection, this video has something for you. This journey is proof that progress is not always a straight line but is always worth pursuing. Don’t forget to like, comment, and subscribe if you want more content about fitness, mental health, and the lessons learned from six years of YouTubing. Your support means the world to me as I continue to share my journey with you all." 00:00 Introduction 00:53 Start of watching back 01:25 How the channel has a changed 02:10 What hasn't changed...!! 03:33 Mindest change 04:42 The original plan and where my head has been 06:03 Have I lived up to my plans? 07:44 The Rocky Montage! 09:01 2018 me vs 2024 me 09:37 Weight. Wait.... 11:13 Where my head is now.... 12:16 What were my goals in 2018? 14:12 What did I get from watching this? </video>

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Ian Dury was right. I spent the last 30 years or so in the music industry doing what most of what you’d imagine. The last 3 years have been fun (haven’t they..?!) with my wife’s breast cancer, surgery, brutal chemo plus lock down and all those fun and games life throws at us. I drank my way through it. At the start of 2023 I became sober, started working out - both physically and mentally - and this is the story of my adventures into the world and my head.

Subscribe and join me along the way - I’ll share the ups, downs, the failed experiments and the things I’ve learned along the way.

Look after yourselves.

Check out Instagram @hydrogencoach

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