101 Year old's Advice to Longevity

 Dr John Scharffenberg, a 101 year old nutrition professor at Loma Linda University in California,  revealed his advice for prolonging health and promoting longevity.

Born in December 1923, the doctor still lives an independent life, travels the world, drives by himself and remains mentally sharp. This centenarian nutritionist is a living and breathing example of the potential health benefits that can result from following his seven lifestyle habits.

As expected, Not smoking, abstaining from alcohol, cutting out meat, and exercise are just a couple of the main habits.

As Dr. Scharffenber states “Even though I'm a nutritionist, I think exercise is even more important than nutrition”

The doctor adds that he believes the most important life stage to exercise is during mid life, from the ages of 40 to 70. “That's when you need it, because that's the time when people usually relax, have more money, buy more food, sit around more, eat more... and that's the wrong way to go.”

Even if you are overweight, if you exercise, you will live longer than a person of normal weight who does not exercise.

I totally agree with his statement.  The one thing that most people don’t realize is that by exercising regularly, you improve your quality of life along with life span.  Science has proven that doing both cardio and resistance training improves your biological markers.  That is, you can be much younger than your chronological age. 

One of the best examples of this was Jack Lalanne who lived to 96.  Ever do a “jumping jack”? He was a pioneer in physical fitness and followed similar lifestyle habits.

So if you feel “old” no matter what your age, you can do something about it to act and feel younger!

Read up on on the 102-year-old nutrition professor lifestyle habits here:102 year old Nutrition Prof's lifestyle habits  *1

Or check out this youtube video:

Viva Longevity - 100 Year old Nutrition Prof

*1 Ref: By SHARON HUNT FOR DAILY MAIL AUSTRALIA Published: 22:49 EDT, 28 April 2025 | Updated: 03:24 EDT, 29 April 2025

Claw back 4 years of your life with Dynabody!

Did you know - Studies show that just 90 minutes of weight training a week can claw back aging by 4 years? 

Do it with Dynabody Fitness Classes!

The spring session starts this week - April 8th and 17th for 10 Tuesdays & Thursdays evenings

10 Tuesdays:  April 15 - June 17,2025   Location:   Bannatyne School,
10 Thursdays: April 17 - June 19, 2025   Location:   Strathmillan School,

Classes run 6:25 - 7:20 pm

To Register, contact Wanda or Signy at the St. James-Assiniboia School Division Continuing Education office 204-832-9637 or email continuinged@sjasd.ca.

If you have any questions feel free to email me directly at dynabody@gmail.com or phone/text at 204-771-0061. 

*1 (PMID: 39596838, J Biology, 2024.)

The Ideal Waist Size???

 Last blog post I talked about BMI or Body Mass Index to determine a person’s health in relation to the growing obesity epidemic.

BMI is calculated using your weight and height (your weight divided by your height squared). There are a number of websites that can easily provide you with your BMI.  Here is a couple of links;

 https://www.heartfoundation.org.au/bmi-calculator

https://www.cdc.gov/bmi/adult-calculator/index.html

The problem with BMI, is that even though you may have what's considered a healthy BMI - let’s say a BMI of 20 to 22, the body mass index doesn’t take the composition of the weight into account.  For example, bodybuilders are heavy for their height and will have a high BMI.

The World Health Organization defines obesity as a body fat percentage over 25 percent in men or 35 percent in women. At a BMI of 25, which is considered just barely overweight, this would be incorrect as it doesn’t take into account the body fat percentage. 

Along with BMI, a person’s waist circumference should be looked at.  According to Dr. Michael Greger of Nutrionfacts.org, someone with “normal-weight central obesity,” meaning someone not even overweight according to BMI, but fat around the middle, may have up to twice the risk of dying compared to even someone who’s obese according to their height and weight!

Increased risk of metabolic complications starts at an abdominal circumference of 31.5 inches in women and around 36 inches in men.

According to Dr. Greger, the good news is the riskiest fat (visceral fat) is the easiest to lose. If you are severely obese, you may have to lose 20 percent of your weight to realize significant improvements in quality of life. However, for most, just a 5 percent weight loss (just 10 pounds for someone weighing 200 pounds), blood pressure and cholesterol improv cutting your risk of developing diabetes in half.

To learn more about what’s the ideal waist size check out Dr. Greger’s video check it out here;

https://nutritionfacts.org/video/whats-the-ideal-waist-size/

Next time I will be discussing tips to losing that visceral fat.

Can you be Fat and Fit?

Can you be fat and fit? According to Dr. Greger of Nutritionfacts.org the answer is NO.

In a study of more than 600 centenarians (those living over 100), only about one percent of the women, and not a single one of the men, were obese. “metabolically healthy” obese individuals have an increased risk of diabetes, and fatty liver disease, and cardiovascular events, such as heart attacks, and/or premature death. Bottom line: there is strong evidence that so-called “healthy obesity” is a myth.

Acccording to Dr. Greger’s video on “What is a Healthy BMI” https://nutritionfacts.org/video/whats-the-ideal-bmi/cording to Dr. Gregor’s

Many “fat-activists” try to downplay the risks of obesity, even as they may be among the epidemic’s greatest victims. Lynn McAfee is the director of medical advocacy for the Council on Size and Weight Discrimination, and routinely takes part in obesity conferences and government panels on obesity. “I’m not actually particularly that interested in [health],” she is quoted as saying, “and God I hate science.”

BMI is calculated using your weight and height (your weight divided by your height squared). There are a number of websites that can easily provide you with your BMI.  Here is a couple of links;

 https://www.heartfoundation.org.au/bmi-calculator

https://www.cdc.gov/bmi/adult-calculator/index.html

The truth is, a persons BMI or Bodyweight Mass Index must be considered when considering a person’s health.  Your BMI is a key  indicator used to determine a person’s optimal weight based on their height.  A BMI between 20 and 22, is associated with the longest lifespan. So for someone who stands 5’6” the average weight should be between 124 and 136 lbs (56 to 62 kilos)

There are some caveats when considering BMI.  Body mass index doesn’t take the composition of the weight into account.  This I will discuss next time.

Finally, one major thing to consider is quality of life.  Those with an ideal BMI have a better quality of life.  If you want to live a long time you don’t want to be spending your time stuck in a bed or chair do you?....

What’s the Ideal BMI? Michael Greger M.D. FACLM · January 6, 2021 · Volume 52

#dynabodsrnever2old #never2old#nevertooold #never2old #never2old2learn #FitnessClasses #DynabodyFitness #Dynabodyrocks

Dynabody Fitness Classes start January 7th & 8th 2025!

Work your way to a healthier you -Dynabody Fitness Classes start January 7th and 9th, 2025 - every Tuesday and Thursday evening 6:30pm to 7:30 pm.  

To register, contact the St. James-Assiniboia Continuing Ed office at: 204-832-9637 or email: Continuinged@sjasd.ca

 Use it not lose it!

Avoid Dangerous Moves

 You probably know that I’m a big Bruce Lee fan.   Without question, Bruce Lee was the most famous martial artist of our time and had the physique that matched. It’s hard to believe Bruce was 5’8” and weighed only 128 pounds.  He  used a rigorous three days per week weight training program to sculpt his body.  However, he sustained a serious back injury after performing the good morning exercise which left him in a bed for over a year (where he wrote his book - Tao of Jeet Kune Do).  At the time doctors said he would never walk again.  

This taught Bruce an important lesson - to avoid dangerous moves that aren’t necessary.  Due to Bruce’s will and perseverance he not only proved the Doctors wrong, but started his movie career.

There is no denying that you need to maintain muscle, as muscle loss contributes to chronic inflammation and hormonal imbalance.   You don’t need to spend endless hours in the gym, just working out properly, along with eating real food, rest, and sleep for recovery.

If you want to maintain strength, be healthy, with a great quality of life, joining my fitness classes is a good way to start.  I can show you proper technique to help get the most out of your workout while avoiding those dangerous moves.

One Small Step into something new

It’s been a while since I’ve sent added to the blog.  I hope your summer has been great. I can’t believe we are already at the Labor Day Long Weekend!  Have you tried something new this summer?  I started learning the Harmonica.  Although I am nowhere near to jamming Whammer Jammer on stage like Magic Dick could but, hey, I’ve enjoyed the process.

Like anything in life it may be uncomfortable to make a change and get out of your comfort zone. But life is a journey and you need to keep moving forward.  As stated by one of my fitness and martial arts heroes - Bruce Lee, “Be Water My Friend.  Keep moving, like water,  not stagnant, you must flow to grow…”

So, if you feel stagnant, unmotivated, lost, or doubt your own ability to change, start by taking one small step into something new - in a positive way..

• Incorporate movement into your daily routine.

• Try to do 10 pushups or go for a 10 minute run if you want to get into better shape

• Engage in meditation and self-reflection, adopting a growth mindset.

• Challenge yourself to refrain from processed food and alcohol for a week.

• Expand your social network - join a club, take up painting, pickleball - you name it.

Making positive changes is possible.  Realize that YOU deserve a wonderful life - but only YOU can make it happen.

If you want to improve your strength, stamina, coordination and energy levels join a Dynabody Fitness class! We start October 1st and October 3rd. With the emphasis on proper technique and coaching - there is no better way to refresh your body, restore your energy and beat stress.

Join the Fall Fitness Classes;

10 Tuesdays:  October 1 - December 3,2024   Location:   Bannatyne School, 

10 Thursdays: October 3 - December 5, 2024   Location:   Strathmillan School,

Classes run 6:30 - 7:30 pm

To Register, phone the St. James-Assiniboia School Division Continuing Education office 204-832-9637, or,  email me for further information.