FOREVER YOUNG
PROGRAM OVERVIEW
FOREVER YOUNG is a program that utilizes short HIIT workouts and minimal equipment to help you fight the aging process. The program is low volume high intensity. HIIT-style workouts as the most effective in boosting longevity pathways. There is evidence that HIIT results in a 50 to 70 percent increase in mitochondrial capacity.”
The Morning Routine or Mobility workout is added as a response to the sit rise test that was designed to predict mortality in middle-aged and older people. “Frailty, strength, muscle mass, physical performance — those things are all correlated to mortality. This test is one method of screening an individual’s loss of muscle in the aging process, known as sarcopenia.
So in summary we use the HIIT to activate the various anti aging pathways. And the Morning Routine to make sure that we maintain mobility and flexibility and our functional cpaacity. All of which will make us more resillient and robust and specifically combat the degenerative effects of aging on our body.
LEVEL
◼︎ All Levels
WORKOUT LENGTHS
◼︎ 8-10 Minutes
PROGRAM DURATION
◼︎ There is no set length you should stick with the program for between 6 – 8 weeks. Although if you are still seeing results the program could be run for up to 12 consecutive weeks.
SETS AND REPS
◼︎ The Sets and Reps will be as many as you can do with good form in the allotted time.
REST PERIODS
◼︎ For this program, rest periods will be 10 Seconds between sets with a 1-minute break between Rounds.
EQUIPMENT
◼︎None
WORKOUTS
Play Video
WORKOUT 1
DESCRIPTION
Hey Team, This week we have a 10 Minute HIIT Workout – Anti-Aging and some Cool Down Stretches to finish off. I have been following Dr. David Sinclair on certain lifestyle behaviors such as exercise, intermittent fasting, caloric restriction, and supplementation. All of which can help raise NAD levels and boost longevity pathways.
THE THINGS I DO
1. 16 – 8 TIME-RESTRICTED EATING ⏰
I practice time-restricted eating. I only eat between 9am – 3pm most days. Caloric restriction has lots of studies that confirm it has a role to play in increasing longevity. I find the easiest way to do this is to practice time-restricted eating. You can find more information about this by googling Dr. Stachin Panda.
2. EXERCISE 🏋🏼♀️
I use multiple exercise methods. However, studies are pointing to HIIT-style workouts as the most effective in boosting longevity pathways. There is evidence that HIIT results in a 50 to 70 percent increase in mitochondrial capacity.” HIIT has become a mainstay of my conditioning protocol.
3. SUPPLEMENTS 💊
I supplement my diet for multiple reasons. I take NMN, RESVERATROL, FISH OIL, AND VITAMIN D.
🇦🇺 🛒 AUSTRALIAN SHOPPERS ETERNUM LABS
https://bit.ly/3tom8aM
WINTER10 TO SAVE 10%
🇺🇸 🛒 US & INTERNATIONAL DOUBLEWOOD SUPPLEMENTS https://shrsl.com/35ceu
🎙 PODCASTS | FURTHER INFORMATION ON ANTI-AGING
LEX FRIDMAN – INTERVIEW WITH DAVID SINCLAIR https://podcasts.apple.com/au/podcast/lex-fridman-podcast/id1434243584?i=1000524435157
JOE ROGAN – INTERVIEW WITH DAVID SINCLAIR https://open.spotify.com/episode/55UlxYWPfV46f7puMkZPeD?si=l0L_Vpi4R8qG1Iw0diKThw&dl_branch=1
RHONDA PATRICK – FOUND MY FITNESS https://podcasts.apple.com/au/podcast/foundmyfitness/id818198322
📕 BOOKS Lifespan: Why We Age – and Why We Don’t Have To – Dr. David Sinclair
https://amzn.to/3kPV6Fg
Now for today’s workout, it’s a 10 Minute no-repeat HIIT 40-sec work with 10-sec rest. You don’t need any equipment and make sure you hang around for the cool-down stretches. If you would like to see more of these types of workouts and find out more information on what you can do to increase your healthspan let me know in the comments. Are you ready to get sweaty? Let’s GO! Winter 💦💪
❤︎ Level: Beginner – Advanced
❤︎ Duration: 15 Mins
❤︎ Sets: 14
EQUIPMENT
◼︎None
Let’s GO! Winter 💦💪
Play Video
WORKOUT 2
DESCRIPTION
My series of Micro-Workouts Tabata style continues. Again the format will be 20 Sec Work with 10 Sec of Rest. 8 Different Exercises, No Equipment necessary. This one has two rounds so a total of 8 minutes. Again I am going to speak on the power of making small changes.
There is an awesome book titled ” The Kaizen Way: ONE SMALL STEP CAN CHANGE YOUR LIFE” by Robert Maurer. In the book, the author outlines the power of taking small steps when trying to change aspects of your life. The smaller the better. There is a great Youtube video that summarises it here.
https://www.youtube.com/watch?v=VHkOFs67d9A
So now that you know how powerful small steps can be let’s get started on another micro workout as it can be the start of big changes in your life. As I have stated previously these workouts have great flexibility and can fit into almost anyone’s busy schedule. If you feel like you can handle more work you can do them multiple times a day. Start with morning and night and then you could even add one on your lunch break. Another way of increasing their duration is just to repeat the rounds. Repeated x2 would still have you out of the gym in under 20 minutes x 3 and you have a great 30-minute workout. You are limited only by your imagination. Give it a try and let’s start breaking old fitness paradigms and replacing them with new-age solutions that are flexible, enjoyable, and sustainable.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Mins
❤︎ Sets: 16
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
Play Video
WORKOUT 3
DESCRIPTION
Hey Team, Today’s workout is a change of pace from the normal HIIT Tabata Style that we have been focussing on. This workout is all about improving the way we move and feel. It can be done daily and some movement practice is the perfect way to start your day. There are 8 different exercises we will do each for a total of 60 seconds with a 10-second rest to transition to the next exercise.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 10 Minutes
❤︎ Sets: 8
EQUIPMENT
◼︎None
Are you ready to get started? Let’s GO! Winter 💦💪
Play Video
WORKOUT 1
DESCRIPTION
Hey Team, This week we have a 10 Minute HIIT Workout – Anti-Aging and some Cool Down Stretches to finish off. I have been following Dr. David Sinclair on certain lifestyle behaviors such as exercise, intermittent fasting, caloric restriction, and supplementation. All of which can help raise NAD levels and boost longevity pathways.
THE THINGS I DO
1. 16 – 8 TIME-RESTRICTED EATING ⏰
I practice time-restricted eating. I only eat between 9am – 3pm most days. Caloric restriction has lots of studies that confirm it has a role to play in increasing longevity. I find the easiest way to do this is to practice time-restricted eating. You can find more information about this by googling Dr. Stachin Panda.
2. EXERCISE 🏋🏼♀️
I use multiple exercise methods. However, studies are pointing to HIIT-style workouts as the most effective in boosting longevity pathways. There is evidence that HIIT results in a 50 to 70 percent increase in mitochondrial capacity.” HIIT has become a mainstay of my conditioning protocol.
3. SUPPLEMENTS 💊
I supplement my diet for multiple reasons. I take NMN, RESVERATROL, FISH OIL, AND VITAMIN D.
🇦🇺 🛒 AUSTRALIAN SHOPPERS ETERNUM LABS
https://bit.ly/3tom8aM
WINTER10 TO SAVE 10%
🇺🇸 🛒 US & INTERNATIONAL DOUBLEWOOD SUPPLEMENTS https://shrsl.com/35ceu
🎙 PODCASTS | FURTHER INFORMATION ON ANTI-AGING
LEX FRIDMAN – INTERVIEW WITH DAVID SINCLAIR https://podcasts.apple.com/au/podcast/lex-fridman-podcast/id1434243584?i=1000524435157
JOE ROGAN – INTERVIEW WITH DAVID SINCLAIR https://open.spotify.com/episode/55UlxYWPfV46f7puMkZPeD?si=l0L_Vpi4R8qG1Iw0diKThw&dl_branch=1
RHONDA PATRICK – FOUND MY FITNESS https://podcasts.apple.com/au/podcast/foundmyfitness/id818198322
📕 BOOKS Lifespan: Why We Age – and Why We Don’t Have To – Dr. David Sinclair
https://amzn.to/3kPV6Fg
Now for today’s workout, it’s a 10 Minute no-repeat HIIT 40-sec work with 10-sec rest. You don’t need any equipment and make sure you hang around for the cool-down stretches. If you would like to see more of these types of workouts and find out more information on what you can do to increase your healthspan let me know in the comments. Are you ready to get sweaty? Let’s GO! Winter 💦💪
❤︎ Level: Beginner – Advanced
❤︎ Duration: 15 Mins
❤︎ Sets: 14
EQUIPMENT
◼︎None
Let’s GO! Winter 💦💪
Play Video
WORKOUT 2
DESCRIPTION
My series of Micro-Workouts Tabata style continues. Again the format will be 20 Sec Work with 10 Sec of Rest. 8 Different Exercises, No Equipment necessary. This one has two rounds so a total of 8 minutes. Again I am going to speak on the power of making small changes.
There is an awesome book titled ” The Kaizen Way: ONE SMALL STEP CAN CHANGE YOUR LIFE” by Robert Maurer. In the book, the author outlines the power of taking small steps when trying to change aspects of your life. The smaller the better. There is a great Youtube video that summarises it here.
https://www.youtube.com/watch?v=VHkOFs67d9A
So now that you know how powerful small steps can be let’s get started on another micro workout as it can be the start of big changes in your life. As I have stated previously these workouts have great flexibility and can fit into almost anyone’s busy schedule. If you feel like you can handle more work you can do them multiple times a day. Start with morning and night and then you could even add one on your lunch break. Another way of increasing their duration is just to repeat the rounds. Repeated x2 would still have you out of the gym in under 20 minutes x 3 and you have a great 30-minute workout. You are limited only by your imagination. Give it a try and let’s start breaking old fitness paradigms and replacing them with new-age solutions that are flexible, enjoyable, and sustainable.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Mins
❤︎ Sets: 16
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
Play Video