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In our ongoing quest to uncover the secrets of a long and healthy life, we turn our attention to two often-overlooked factors: strength and stability. Strength and stability are not just buzzwords in the fitness community, they are essential components for a long and independent life.

Dr. Peter Attia, a physician known for his methodical approach to health optimization and longevity, and Beth Lewis, a prominent figure in the world of strength training, and the mechanics of stability engaged in a thought-provoking discussion about the importance of maintaining strength and stability at every age. Their conversation sheds light on a path not just to living longer but to living well.

The dialogue between Attia and Lewis unravels the crucial relationship between strength, stability, and quality of life. As Beth Lewis articulates, "Your body is what moves you through space. The goal is to try to slow the loss of strength and stability down as much as possible so you can maintain independence." These words resonate with all of us who value our autonomy and quality of life as we age.

Dr. Attia uses a race car analogy to further illustrate the point where muscle strength is likened to the horsepower of an engine and stability to the chassis and grip of the tires. This analogy highlights that strength without stability is like a powerful engine in a car with a weak frame and poor tire grip — ineffective.

Beth Lewis identifies key areas such as grip strength, finger dexterity, and the ability to modulate grip as essential to daily activities. These are not just physical attributes but are directly linked to our ability to interact safely and effectively with our environment, such as preventing falls, which as Dr. Attia notes, is "probably the fifth leading cause of death in people over 75."

Several studies support the conversation between Attia and Lewis. Research has consistently shown that after the age of 25, individuals can expect to lose 3 to 8 percent of muscle mass per decade, a decline that can be mitigated by regular strength training.

Furthermore, research has revealed the association between muscle mass, strength, and longevity. For instance, a study in "The American Journal of Medicine" (2014) found that individuals with higher levels of grip strength had a reduced risk of all-cause mortality.

In line with the insightful dialogue, here are some actionable tips and plans from Dr. Peter Attia to help maintain and improve grip strength and stability:

1. Incorporate Strength Training: Aim for at least two strength training sessions per week, focusing on exercises that challenge your grip and stability like deadlifts, farmer's walks, and planks.

2. Practice Balance and Stability Exercises: Include exercises like single-leg stands or yoga, which improve your kinetic stability and can help prevent falls.

3. Engage in Dynamic Movements: Incorporate movements that require force to be transmitted through your body in a controlled manner, such as kettlebell swings or medicine ball throws.

4. Use Grip Strengtheners: Utilize grip-strengthening tools and exercises like hand grippers or rubber ball squeezes to improve your hand strength.

5. Perform Daily Activities Mindfully: When engaging in daily activities, be conscious of how you use your hands and body. For example, when lifting groceries, focus on evenly distributing weight and engaging your core for stability.

By integrating these practices into your routine, you are not just working towards a more robust physique but are investing in your future independence and vitality. Think of it as a health 401K for a better quality of life in your golden years.

Riding Through Unbreakable Bond of Old Friends

Ride Santa Barbara 100 - it was more than a bike ride. It was the grand finale of a year spent pushing limits with childhood friends who have become more like family over the decades. These are guys who’ve seen each other through life’s highs and lows, and although it wasn’t planned, this year, we decided to challenge ourselves with a series of physical feats that many half our age might balk at.

We kicked off the year with the South Kaibab trail into the heart of the Grand Canyon and clawed our way back up via Angel Bright. The experience was humbling, reminding us of our small place in the grand scheme of nature’s vast wilderness.

Months later, we swapped out hiking boots for walking shoes and took on Los Angeles on foot—a 20-mile urban hike from the city’s pulsing downtown heart out to the serene Santa Monica beach. It was a concrete jungle that tested our mettle differently, the endless pavement beneath our feet.

The Tough Mudder was a mess—a glorious, mud-slicked scramble over, under, and through obstacles that left us laughing and gasping in equal measure. It was a throwback to childhood days, a reminder of the carefree joy of playing in the mud, now with aches that lasted a little longer than they used to.

And then came the Ride Santa Barbara 100. Our bike ride began at 8:30 in the morning at the scenic Leadbetter Beach which paralleled the beautiful blue waters of the Pacific Ocean. The route then took us through the manicured lawns and sea views of some of America's wealthiest neighborhoods, a peek into a life of leisure as we labored up its hills.

The ride was tough, but what kept us going was the company, the shared history, and the constant ribbing that only true friends can dish out and take. It’s the kind of camaraderie that can only be built over the years. There were moments, of course, when the burn in our thighs and the ache in our backs made us question our life choices but a look to the side, and a nod from a brother, was enough to silence any doubt.

After enduring hours of grueling physical and mental exertion, a sign emerged giving us newfound energy, “1 Mile To Go." We all agreed that the sign was either a gross exaggeration or a cruel joke because it was definitely more than a mile. But none of us seemed to mind too much as the views of Santa Barbara beach were a just reward for the miles behind us. It was postcard-perfect. It was the California coastline at its best, a reminder of why we endure these tests, not just for the physical rush, but for sights like this, best enjoyed beside friends who appreciate them just as deeply.

Reflecting on the year, it's clear these events have added new layers to the rich tapestry of our shared history. These aren't just memories, they're the ties that bind us together. They're proof that friendship doesn't just endure, it evolves and grows stronger, fueled by new adventures and shared experiences.

We crossed the finish line with no fanfare, just a sense of satisfaction and the knowledge that we’d done something special. Although the free paella and beers were mana from heaven.

These experiences will be the ones we’ll recount for years, the stories we’ll laugh over every time we meet up. We’ll remember the strain in our legs and the fresh ocean breeze as clearly as we recall our favorite childhood memories.

The Ride Santa Barbara 100 was our curtain call, a tranquil finale to a year of proving that age is just a number, and friendship is the ultimate life hack for happiness. It was a fitting end to our circuit of challenges. A quiet moment to soak in the success before planning our first 2024 adventure. Because, with these guys, there’s always a next one on the horizon.

NFL Week 9

Here's a breakdown of the odds for Week 9 according to CBS Sports:

Thursday, Nov. 2

Titans at Steelers (-2.5, 37)

Sunday, Nov. 5

Dolphins vs. Chiefs in Germany (-1.5, 50.5)

Vikings at Falcons (-4.5, 37)

Seahawks at Ravens (-6, 44)

Cardinals at Browns (-8, 37.5)

Rams at Packers (-3, 38.5)

Buccaneers at Texans (-2.5, 40)

Commanders at Patriots (-3.5, 40.5)

Bears at Saints (-8.5, 41)

Colts at Panthers (+2.5, 44)

Giants at Raiders (-1.5, 37)

Cowboys at Eagles (-3, 47)

Bills at Bengals (-2, 49.5)

Monday, Nov. 6

Chargers at Jets (+3.5, 40)

Quote of the Week

“My mom and dad used to tell me, ‘Hey, you’re a miracle baby for a reason. You’re gonna do awesome, great things.’ When you hear that over and over again, do you know what happens? You believe it.” - Tim Tebow

Answer to Last Week’s Trivia

What was the original purpose of the kettlebell, a popular fitness tool that originated in Russia? Counterweights

Kettlebells have their roots in 18th-century Russia, where they were initially utilized as balance weights to measure agricultural products. Over time, they became a favored instrument for enhancing strength and physical fitness, particularly among Russian sportsmen and military members.

Trivia Time

Which major marathon is traditionally run on the first Monday of April every year?

Stay tuned next week for the answer.

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