we know that genetics plays a
significant role in the number of
candles on our cake but what if by
making specific lifestyle choices you
can not only increase the number of
candles on your cake but improve your
quality of life now and well into your
golden years just like beginning to make
investments in a 401k at an early age
making these specific lifestyle choices
can compound into a happier and
healthier life and these choices cost
nothing but they’re one of the most
important investments you will make
because the line the lifespan line is
getting longer in 1949 was the average
life expectancy today it’s around 79 and
the 90-plus population is the fastest
segment growing population in the u.s.
there are 3 million 90-plus today and by
the year 2050 there will be 10 million
and of those 10 million one half will
have dementia and a larger percentage
will have functional disability and
frailty I hope to reach that 90 plus
mile marker as long as I can take care
of myself enjoy my family and friends
and do things I like to do please raise
your hand if you think it’s important to
be able to breathe did you know that
after the age of 30 we lose
approximately 10% of our ability to
breathe every decade of life the average
person loses about 10 percent of their
muscle strength endurance and
flexibility every decade of life after
the age of 30 we begin to lose
brain volume around the age of 25 think
back to class reunions the average
person gains 10 pounds per decade of
life after graduating from high school
unless you make specific lifestyle
choices and regular exercise is the most
important one in fact the World Health
Organization has associated physical
inactivity with most chronic disease and
illness we spend a hundred seventeen
billion dollars in health care costs
because we are inactive regular exercise
is primary prevention for 35 chronic
diseases and illness neuroscientists
medical doctors aging researchers and
positive psychologists have identified
these specific lifestyle choices as
having the power to change your life
making it healthier and happier
regular exercise tops the chart a
positive attitude is key managing stress
effectively is essential a healthy diet
simple tip eat less – more strong and
positive relationships having a social
connectedness and mental stimulation
congratulations you lifelong learners
and having a purpose we’re going to
focus on the top three and I’m going to
give you some simple choices that you
can implement in your life to live
better and longer let’s begin by taking
the two-finger test please take your
middle finger and point your finger and
place it on your lips now leaving your
fingers right where they are
pull your head back as far as you can
without tilting back take a look at the
space between your lips and your fingers
it sends a pretty powerful message we
sit in poor posture we don’t start
looking like this because we’re 80 or 90
we look like this because we live in a
world of forward flexion we sit here we
drive here we text here we keyboard here
so let’s move into good posture sitting
up tall and long doing a chin tuck
squeezing our shoulder blades together
and back and engaging our core now that
looks nice
it also will give you an ab workout all
day long while giving your digestive
system the space it needs to do its work
expanding your lung volume and when you
sit stand and walk in good posture it
sends a message of confidence to your
brain and to those around you what’s the
number one excuse for not exercising I
don’t have I don’t have time so I’d like
you to join me in the experiment if
you’re able put both feet on the floor
now I’m going to give you each an
imaginary $100 bill I’d like you to
place it between your cheeks
you know what cheeks I’m talking about
yeah so squeeze really tight gluteus
maximus medius and minimus and we’re
gonna stand up and sit halfway down five
times so join me if you are able you
want to hold on to that $100 bill so the
person behind you doesn’t get it ready
stand one are you contracting holding on
to that $100 bill halfway down to
halfway down squeeze a little tighter
three
we’re almost there four one more time
reach back five and you may be seated
congratulations you have just fit
Fitness into your life with five squats
one of the top five exercises for lower
body we spend the majority of our wake
time sitting and sitting is compared to
smoking for its negative health
consequences plus when you sit for about
10 to 20 minutes your brain down shifts
because blood pools in your legs and you
don’t
it the oxygen your brain needs to do its
work so your brain thinks my human is
ready for sleep a simple way for you to
sit less move more is to take the 30 and
3 challenge every 30 minutes move for
three stand up and sit down go get a
drink of water go clean out a drawer
think of how clean your house and office
would be dance to your favorite
playlists march-in-place
simply move by taking the 30 and 3
challenge you can burn up to 500 extra
calories a day times seven days that’s
3,500 calories you can burn an extra
pound of fat a week while countering the
negative effects of sitting do any of
you where an activity tracker people who
wear activity trackers and use them move
30 to 40 percent more than those who do
not so strap on an activity tracker and
make 10,000 steps a day your goal 20 to
30 minutes of aerobic activity is golden
you’ll decrease your risk for stroke
high blood pressure diabetes cancer and
many other diseases while increasing
brain-derived neurotrophic factor BDNF
is like a Miracle Grow for your brain
it grows neurons and dendrites and it
serves as your own personal janitor it
actually cleans up out waste products
that accumulate from lack of sleep
stress or unhealthy eating so that
thoughts can get from place to place
more easily Yoga is my go-to for
developing muscle strength endurance
flexibility while improving balance and
it also increases a chemical in your
brain called GABA gamma-aminobutyric
acid GABA actually calms your brain and
relax
your body the 90-plus is one of the
largest longitudinal studies that gave
us interesting information about our
oldest old and what they have in common
what they found was that number one they
were physically active for 15 to 45
minutes a day to kind of good news they
were a little overweight and three they
drank two servings of alcohol a day but
you can’t save those up for big
celebrations or Friday and Saturday
night movement matters attitude makes a
difference how many of you got up this
morning took a shower buck-naked stood
in front of a full-length mirror and
said honey you are looking good and gave
it a little shake what do you say when
you talk to yourself you will have more
conversations with yourself than any
other person in your lifetime you think
50 to 70 thousand thoughts a day you are
guaranteed one human relationship while
you here are here on God’s green earth
and that is your relationship with you
you’re not guaranteed a mother father
sister brother significant other friend
even a child the only relationship you
are guaranteed to have throughout your
lifetime is your relationship with you
so say good things when you talk to
yourself your thought life is key to
your overall health and well-being in
fact 87% of illness can be directly
related to thought life and our thought
life feeds the stress that we experience
3 out of 4 doctor visits are
stress-related and stresses the basic
cause of all human disease and illness
we’re going to do a simple experiment
right here today to look at the
difference between embracing different
stress mindsets we’re gonna look at
stress is debilitating versus
is enhancing because our explanatory
style makes a big effect on how we see
stress our level of stress and how our
body experiences it stress is
debilitating please put your hands out
in front of you we’re gonna say the same
thing two different ways and be mindful
of how they feel dropping our head into
our hands we’re gonna say I am so
stressed on three one two three I am so
stressed think about how that felt now
reaching your arms up towards the Sun
with a smile on your face I am so
stressed one two three I am so stressed
did you feel a difference stress mindset
our explanatory style matters if we
embrace us stress is debilitating
mindset our body goes into fight flight
or freeze response and breaks down our
immune system if we embrace stress as a
stress as enhancing mindset we can boost
our brainpower and build our bodies dr.
David Snowden did a study that showed
the power of attitude on length and
quality of life the most significant
finding in his study was the power of
positive emotions he found that those
nuns who Journal throughout their
lifetime about positive emotions lived
up to 10 years longer and had fewer
signs of dementia attitude simply
matters so why is it that some people
are happy and some people struggle to
find happiness if you think about your
biological parents and their parents
you’re going to have a pretty good idea
of what your shape of your body will be
psychologists have found that it’s the
same for our happiness we have a
predisposition a genetic set point for
happiness we can boost our happiness by
about 10 per se
and with external circumstances like
getting that new boat or finding that
right guy or giving the new baby or
retiring but we go back to that genetic
set point positive psychologists have
also found that you can actually boost
your happiness by 40% by the way you
think and behave by embracing positive
thoughts and emotions you can be 40
percent happier so simple choices to
think about what you are thinking about
because when you own a thought you own
the physiology of that thought negative
thoughts break down the immune system
positive thoughts boost the immune
system run your thoughts through the th
test is what I’m thinking true we make
up a lot of stuff in our heads we mind
read we assume we awful eyes we predict
and worry about the future is what I’m
thinking healthy if it’s a negative
thought it’s not healthy for your body
so you can choose to let those thoughts
go or let them grow stomp out automatic
negative thoughts if someone comes
knocking at your door at 2:00 a.m. in
the morning are you gonna welcome them
in and feed them so they stay around
awhile have you ever had one of those
negative thoughts at 2:00 in the morning
and fed it with some others you can
either let those thoughts go or let them
grow instead embrace positive emotions
emotions of joy gratefulness kindness
confidence interest and hope practice
the attitude of gratitude after only
three weeks of journaling things you are
grateful for you can increase your level
of happiness your level of optimism and
your sense of social connectedness
journaling is one of the most powerful
ways to change your behavior so write
down things you are grateful for at the
beginning or end of your day send a text
or write a letter a gratefulness to
someone you care about practice random
acts of kindness it’s the nice thing to
do and it also boosts chemicals in your
brain like serotonin the policeman of
the brain and oxytocin that makes you
feel more loved and
with random acts of kindness you can
start a chain reaction of kindness while
decreasing your level of stress
decreasing anxiety and preventing
depression sceptical I get that we all
know those people who do all the right
things and have chronic illness or diet
and early age and we know those those
people who live unhealthy lives that
live long but the research is loud and
clear those people who make specific
lifestyle choices live longer and better
by making intentional choices you can
live long and well age is a number
old or young is an attitude and a
lifestyle if you want to have more
energy feel better look better and live
long and well then begin with one choice
at a time focus on it every day it will
become a habit make it your goal to live
each day to the fullest and die young as
late in life as possible thank you
[Applause]
[Music] you
significant role in the number of
candles on our cake but what if by
making specific lifestyle choices you
can not only increase the number of
candles on your cake but improve your
quality of life now and well into your
golden years just like beginning to make
investments in a 401k at an early age
making these specific lifestyle choices
can compound into a happier and
healthier life and these choices cost
nothing but they’re one of the most
important investments you will make
because the line the lifespan line is
getting longer in 1949 was the average
life expectancy today it’s around 79 and
the 90-plus population is the fastest
segment growing population in the u.s.
there are 3 million 90-plus today and by
the year 2050 there will be 10 million
and of those 10 million one half will
have dementia and a larger percentage
will have functional disability and
frailty I hope to reach that 90 plus
mile marker as long as I can take care
of myself enjoy my family and friends
and do things I like to do please raise
your hand if you think it’s important to
be able to breathe did you know that
after the age of 30 we lose
approximately 10% of our ability to
breathe every decade of life the average
person loses about 10 percent of their
muscle strength endurance and
flexibility every decade of life after
the age of 30 we begin to lose
brain volume around the age of 25 think
back to class reunions the average
person gains 10 pounds per decade of
life after graduating from high school
unless you make specific lifestyle
choices and regular exercise is the most
important one in fact the World Health
Organization has associated physical
inactivity with most chronic disease and
illness we spend a hundred seventeen
billion dollars in health care costs
because we are inactive regular exercise
is primary prevention for 35 chronic
diseases and illness neuroscientists
medical doctors aging researchers and
positive psychologists have identified
these specific lifestyle choices as
having the power to change your life
making it healthier and happier
regular exercise tops the chart a
positive attitude is key managing stress
effectively is essential a healthy diet
simple tip eat less – more strong and
positive relationships having a social
connectedness and mental stimulation
congratulations you lifelong learners
and having a purpose we’re going to
focus on the top three and I’m going to
give you some simple choices that you
can implement in your life to live
better and longer let’s begin by taking
the two-finger test please take your
middle finger and point your finger and
place it on your lips now leaving your
fingers right where they are
pull your head back as far as you can
without tilting back take a look at the
space between your lips and your fingers
it sends a pretty powerful message we
sit in poor posture we don’t start
looking like this because we’re 80 or 90
we look like this because we live in a
world of forward flexion we sit here we
drive here we text here we keyboard here
so let’s move into good posture sitting
up tall and long doing a chin tuck
squeezing our shoulder blades together
and back and engaging our core now that
looks nice
it also will give you an ab workout all
day long while giving your digestive
system the space it needs to do its work
expanding your lung volume and when you
sit stand and walk in good posture it
sends a message of confidence to your
brain and to those around you what’s the
number one excuse for not exercising I
don’t have I don’t have time so I’d like
you to join me in the experiment if
you’re able put both feet on the floor
now I’m going to give you each an
imaginary $100 bill I’d like you to
place it between your cheeks
you know what cheeks I’m talking about
yeah so squeeze really tight gluteus
maximus medius and minimus and we’re
gonna stand up and sit halfway down five
times so join me if you are able you
want to hold on to that $100 bill so the
person behind you doesn’t get it ready
stand one are you contracting holding on
to that $100 bill halfway down to
halfway down squeeze a little tighter
three
we’re almost there four one more time
reach back five and you may be seated
congratulations you have just fit
Fitness into your life with five squats
one of the top five exercises for lower
body we spend the majority of our wake
time sitting and sitting is compared to
smoking for its negative health
consequences plus when you sit for about
10 to 20 minutes your brain down shifts
because blood pools in your legs and you
don’t
it the oxygen your brain needs to do its
work so your brain thinks my human is
ready for sleep a simple way for you to
sit less move more is to take the 30 and
3 challenge every 30 minutes move for
three stand up and sit down go get a
drink of water go clean out a drawer
think of how clean your house and office
would be dance to your favorite
playlists march-in-place
simply move by taking the 30 and 3
challenge you can burn up to 500 extra
calories a day times seven days that’s
3,500 calories you can burn an extra
pound of fat a week while countering the
negative effects of sitting do any of
you where an activity tracker people who
wear activity trackers and use them move
30 to 40 percent more than those who do
not so strap on an activity tracker and
make 10,000 steps a day your goal 20 to
30 minutes of aerobic activity is golden
you’ll decrease your risk for stroke
high blood pressure diabetes cancer and
many other diseases while increasing
brain-derived neurotrophic factor BDNF
is like a Miracle Grow for your brain
it grows neurons and dendrites and it
serves as your own personal janitor it
actually cleans up out waste products
that accumulate from lack of sleep
stress or unhealthy eating so that
thoughts can get from place to place
more easily Yoga is my go-to for
developing muscle strength endurance
flexibility while improving balance and
it also increases a chemical in your
brain called GABA gamma-aminobutyric
acid GABA actually calms your brain and
relax
your body the 90-plus is one of the
largest longitudinal studies that gave
us interesting information about our
oldest old and what they have in common
what they found was that number one they
were physically active for 15 to 45
minutes a day to kind of good news they
were a little overweight and three they
drank two servings of alcohol a day but
you can’t save those up for big
celebrations or Friday and Saturday
night movement matters attitude makes a
difference how many of you got up this
morning took a shower buck-naked stood
in front of a full-length mirror and
said honey you are looking good and gave
it a little shake what do you say when
you talk to yourself you will have more
conversations with yourself than any
other person in your lifetime you think
50 to 70 thousand thoughts a day you are
guaranteed one human relationship while
you here are here on God’s green earth
and that is your relationship with you
you’re not guaranteed a mother father
sister brother significant other friend
even a child the only relationship you
are guaranteed to have throughout your
lifetime is your relationship with you
so say good things when you talk to
yourself your thought life is key to
your overall health and well-being in
fact 87% of illness can be directly
related to thought life and our thought
life feeds the stress that we experience
3 out of 4 doctor visits are
stress-related and stresses the basic
cause of all human disease and illness
we’re going to do a simple experiment
right here today to look at the
difference between embracing different
stress mindsets we’re gonna look at
stress is debilitating versus
is enhancing because our explanatory
style makes a big effect on how we see
stress our level of stress and how our
body experiences it stress is
debilitating please put your hands out
in front of you we’re gonna say the same
thing two different ways and be mindful
of how they feel dropping our head into
our hands we’re gonna say I am so
stressed on three one two three I am so
stressed think about how that felt now
reaching your arms up towards the Sun
with a smile on your face I am so
stressed one two three I am so stressed
did you feel a difference stress mindset
our explanatory style matters if we
embrace us stress is debilitating
mindset our body goes into fight flight
or freeze response and breaks down our
immune system if we embrace stress as a
stress as enhancing mindset we can boost
our brainpower and build our bodies dr.
David Snowden did a study that showed
the power of attitude on length and
quality of life the most significant
finding in his study was the power of
positive emotions he found that those
nuns who Journal throughout their
lifetime about positive emotions lived
up to 10 years longer and had fewer
signs of dementia attitude simply
matters so why is it that some people
are happy and some people struggle to
find happiness if you think about your
biological parents and their parents
you’re going to have a pretty good idea
of what your shape of your body will be
psychologists have found that it’s the
same for our happiness we have a
predisposition a genetic set point for
happiness we can boost our happiness by
about 10 per se
and with external circumstances like
getting that new boat or finding that
right guy or giving the new baby or
retiring but we go back to that genetic
set point positive psychologists have
also found that you can actually boost
your happiness by 40% by the way you
think and behave by embracing positive
thoughts and emotions you can be 40
percent happier so simple choices to
think about what you are thinking about
because when you own a thought you own
the physiology of that thought negative
thoughts break down the immune system
positive thoughts boost the immune
system run your thoughts through the th
test is what I’m thinking true we make
up a lot of stuff in our heads we mind
read we assume we awful eyes we predict
and worry about the future is what I’m
thinking healthy if it’s a negative
thought it’s not healthy for your body
so you can choose to let those thoughts
go or let them grow stomp out automatic
negative thoughts if someone comes
knocking at your door at 2:00 a.m. in
the morning are you gonna welcome them
in and feed them so they stay around
awhile have you ever had one of those
negative thoughts at 2:00 in the morning
and fed it with some others you can
either let those thoughts go or let them
grow instead embrace positive emotions
emotions of joy gratefulness kindness
confidence interest and hope practice
the attitude of gratitude after only
three weeks of journaling things you are
grateful for you can increase your level
of happiness your level of optimism and
your sense of social connectedness
journaling is one of the most powerful
ways to change your behavior so write
down things you are grateful for at the
beginning or end of your day send a text
or write a letter a gratefulness to
someone you care about practice random
acts of kindness it’s the nice thing to
do and it also boosts chemicals in your
brain like serotonin the policeman of
the brain and oxytocin that makes you
feel more loved and
with random acts of kindness you can
start a chain reaction of kindness while
decreasing your level of stress
decreasing anxiety and preventing
depression sceptical I get that we all
know those people who do all the right
things and have chronic illness or diet
and early age and we know those those
people who live unhealthy lives that
live long but the research is loud and
clear those people who make specific
lifestyle choices live longer and better
by making intentional choices you can
live long and well age is a number
old or young is an attitude and a
lifestyle if you want to have more
energy feel better look better and live
long and well then begin with one choice
at a time focus on it every day it will
become a habit make it your goal to live
each day to the fullest and die young as
late in life as possible thank you
[Applause]
[Music] you
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