As we get older, our metabolism slows down.  This happens for a variety of reasons:

• Your body produces less testosterone and growth hormone. 
• Unless you stay active and lift weights, you lose muscle mass and become more insulin resistant, which promotes fat storage, which promotes higher insulin and the cycle repeats.
• We tend to become less active as we get older. 
• We tend to eat more as we get older, and crave sugar more.  

There are some simple things you can do to boost your metabolism:

1. Lift weights 3 times per week.  Try to do 3-4 sets of 6-8 weight training exercises 3 times per week.  This may seem like a lot, but you can make it interesting by working out with someone else, doing it outside, or by listening to audiobooks while you work out.  Building muscle boosts metabolism.
2. Walk or stand more. Try to take 10,000 steps per day.  ​Sitting all day can be destructive for your health.  
3. Do your workouts earlier in the day.  This will give you energy and help you to be more sensitive to insulin the rest of the day.
4. Don't starve yourself.  You need to eat. If you take too long between meals every single day, you could actually end up slowing down your metabolism, because eating burns calories. If you're going to fast, only do it 1-3 days per week.
5. Train Fast-Twitch Muscle fibers by doing power exercises and heavier weight training. Fast-twitch muscle fibers burn fat more effectively, which is one reason sprinters tend to be so muscular and lean.
6. Do H.I.I.T. exercise sessions.   Do interval training (High Intensity Interval Training) will tend to boost your metabolism.  30-90 second intervals mixed with 10-90 second recoveries.
7. Moderate Carbohydrate Intake and Fat Intake.  Either one can be a problem in excess.  You don't have to eliminate either but the insulin-spike of simple carbs and the high-calorie status of fat can both create problems.  
8. Mild caffeine use before exercise can help burn fat.  1-2 servings of tea or coffee can be beneficial before a workout to help utilize fat as an energy source. * Be careful with this if you have high blood pressure or heart disease.  
9. Don’t Become Catabolic. Always time your meals so that you eat after a workout: 200-600 calories, 20-40 grams of protein, 20-60 grams of carbs, 10-30 grams of fat.  The bottom line is that you need to eat after you train, or you’ll become catabolic, which means you’ll start to use your precious muscle mass for recovery.   You want to preserve and build muscle, not waste away!

Get in the habit of doing these things and they add up.  Your metabolism will go up significantly. 

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And remember...there's never been a better day than TODAY to make it happen!
 
Read Next: Becoming Anti-Fragile
 
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***A lot of you got the following info through an email I sent earlier this week, so pardon me if this is a second go-round.
 

• NEW BUSINESS NAME - 3.0 SOLUTIONS

Your health is more than just exercise, or eating right, and that's the way I’ve always approached things.  To help you even more, I created a simple concept and changed my business name, so that it's easy to understand how I can help you.  3.0 Solutions is the PERFECT new name, because I am helping customers and clients with the 3 Components of Health:
 

• Fitness- What we DO.
• Nutrition- What and How we EAT.
• Wellness- How we LIVE.

 
These are some of the things I am offering now, under the 3.0 Solutions model:

• NEW BOOK RELEASED: "3.0 NUTRITION: EATING BETTER THAN EVER"

You may not know, but I wrote a nutrition book last year to help people solve the eating problem once and for all!  The book has been enthusiastically received and I've enjoyed hearing the many success stories.  

Included in the book are: 

• The 3 simple steps of 3.0 Nutrition you need to “turn pro” with your eating.
• The 5 Essential Categories of eating better than ever.
• More than 50 essays on permanently changing your eating habits.   

"This book, 3.0 Nutrition: Eating Better Than Ever, is a superb resource for patients like mine and the general public who want to learn more about how to eat better and manage their weight. It provides many simple tips and has an easy-to-follow structure to improve your eating. Read this book and make it part of your life!" – Victor Corrigan MD FACC 

• CLICK HERE to order and / or to leave a review:

• 3.0 SOLUTIONS HEALTH COACHING

Do you ever feel confused trying to live a healthy life? Do you ever wonder what the most important health essentials are?
 
I created a fully integrative program for Health, centered on the 3.0 Solutions components of health:

• Fitness - What we DO:  Exercise, daily activity, pain, sports performance, balance, flexibility, ergonomics, and / or muscle and joint imbalances

 

• Nutrition - How and what we EAT: Eating habits and food intake

 

• Wellness - How we LIVE: Lifestyle, stress management, and health care

 
3.0 Solutions Health Coaching is similar to the wellness component of the Mayo Clinic or Emory Executive Health Care programs, only more in-depth in certain ways.  It covers most of the bases you don’t get in the healthcare system, and is the perfect complimentary program to be as healthy as you can be.  This is something I worked on over many years, and I’m very excited about how much it can help you.  Email or call me to set up an appointment.  Slots are definitely limited!

• FREE YOUTUBE VIDEOS - You may need help and be on a tight budget, or have limited time.  If so, I've created many FREE youtube videos to help you with back pain and core strength, shoulder pain, knee stability, pain, golf fitness, nutrition, and many other fitness, nutrition, and wellness topics.  The knee video has gone "viral" (pretty impressive for a non-techy).  CLICK HERE TO ACCESS THESE FREE VIDEOS.  

 

• FREE E- Books on Fitness, Nutrition, & Wellness- I've created several free PDFs to help you. If you're an athlete, check out the one on Hex Bar training for speed and power.  CLICK HERE TO ACCESS THE FREE PDFs.

 

• SPEAKING APPEARANCES and HEALTH & FITNESS SEMINARS
  
  

Thank you to those who referred speaking opportunities to me the last time I sent out an email! My speaking engagements have been going even better than planned.  I’ve done over 150 speaking engagements since I last sent an email update asking for referrals, and have many more scheduled!   


Last year, I did presentations on alcohol and drug abuse, walkable cities, stress, Covid-19, back pain, healthy sitting, weight loss, alcohol, addiction, holiday health, interval training, fat loss, and more.   I will be hosting a symposium on mental health in the young adult population soon.  Remember I can present and speak on fitness, nutrition, wellness, or any other health topic, and my goal is to create overwhelming value and positive and immediate change in my presentations. 

To Access My Speaking Profile CLICK HERE.

• 3.0 NUTRITION COACHING & PROGRAMMING

Do you need help, accountability, or a structured program you can follow with nutrition and eating?  
What are you waiting for?  Now is the time! 
 
I am using an online app and website, CRONOMETER to coach clients on nutrition, using the principles in my book, "3.0 NUTRITION: EATING BETTER THAN EVER".  Free tip: CRONOMETER is the best app out there for nutrition, and basically you and I collaborate on it, and use the principles and program in my book, to improve your eating and achieve your goals (weight loss, fat loss, muscle gain, etc.) If you want to use CRONOMETER on your own, it’s free to download, so check it out.   
 
3.0 Nutrition Coaching can be used along with personal training, with the 3.0 Solutions Health Coaching Program, or alone by itself as a way to eat better.   And we can work on nutrition in virtual appointments too!

• VIRTUAL APPOINTMENTS

I’ve been doing a TON of virtual appointments during the quarantine and I’m amazed how well they’ve worked in keeping my clients on track.  Keep this service in mind if you need help with fitness, nutrition, or with health coaching.  We can meet on:

• Facetime
• Zoom
• Whatsapp
• Skype

 

• 3.0 GYM DESIGN - Commercial or In-Home

Are you thinking about putting in a home gym, revamping the one you have, or adding one to your office building?
 
I am now offering consulting for gym design, based on 20 years of experience, several architecture classes, and the essay:
 
"Palaestra: The 12 Indispensable Principles of Gym Design",  which I wrote after studying how architectural and design principles apply to the places we live and train in.   

• FACEBOOK FAN PAGE
  Follow my professional page on Facebook and “like” it: https://www.facebook.com/scottgodwin3.0/  I’ll be posting the latest on fitness, nutrition, and wellness topics. 

 

• NEW FITNESS BOOK COMING OUT SOON: “3.0 Fitness …..”
  I have a new book coming out next year entitled “3.0 Fitness:  The 100 Essential Principles of Exercise & The Last Workout You’ll Ever Need”. It will cover exactly what it sounds like and may be the last fitness book you ever buy!

 

• BEST OF THE BLOG
  Several of you asked for it. So, here’s a link to some of my most popular blog posts the last few years, categorized by topic, just for you: 
   
  https://www.scottgodwin.net/best-of-the-blog.htm

 

• Sign up for my blog, or bookmark it, this is the home page: www.scottgodwin.net. I write about all sorts of interesting health-related topics. 

 

• A QUICK FAVOR: REFERRALS - WOULD YOU DO ME A FAVOR? Keep me in mind for REFERRALS, particularly in Speaking Engagements and Health Seminars.  And also, let me know how I can help you better!

Send me an email or give me a call anytime.  

Take care of yourself during this volatile time, and I hope to see you all soon!  
Warmly,

Scott Godwin

"What Gets Measured Gets Managed." - Peter Drucker

e of my biggest food weaknesses is salty carbs.  Some people may go for the sweets, the fast food, or the big greasy meats, and I can certainly understand the addictive possibilities there.  But with me,  it's all about salty snack foods. I have to use some self control on those, or the next thing you know I've eaten half a bag of Blue Corn Chips- I thought "Blue Corn" meant it was good for you!  

Chips and other things that satiate the salt, fat, and sugar cravings are ok in moderation, or on rare occasions.  But the emphasis on fresh fruits and veggies, whole grains, fish, nuts, legumes, dairy, and lean meats is the best way to go.  Smart snacking is also important.  Sometimes when you're really hungry you need to have something you can go to that's not gonna pack on the weight.  

Things like chips and cereals and granola aren't really that bad either, with one major caveat.  We need to measure how much of that stuff we're eating.  What gets me in trouble is not pouring out an actual serving size. It may say 200 calories  and 10 grams of fat on the label, which is a fairly moderate-calorie snack, but if you eat 3 times that much without knowing it then it doesn't matter.

What gets measured gets managed.  The late great Peter Drucker said that about business, but it also applies to eating well. I touched on this in "3.0 Nutrition" but I wanted to be more explicit about it.  Measure your portion sizes in teaspoons, tablespoons, and cups.  That way you will know exactly how much you're eating.  You may not have to do it your whole life, but if we are in a weight loss phase we definitely need to be very objective about measuring.  

Once you achieve your weight goal, you can scale it back a bit and relax.  At that point, simply pouring out your portion sizes in a bowl may be sufficient.  Just remember, the portion sizes we're taking in may not match the portion sizes on the label.  It's not a good idea to eat out of the container so take a few seconds to grab something to put your food in.  

What gets measured gets managed. So if we want manage weight and body fat, we better start measuring!

Read Next: Powerful Anti-Oxidants 

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And remember...there's never been a better day than TODAY to make it happen!
 
Want to sign up for email newsletter? Sign up on my home page:
www.scottgodwin.net
 
If you like the blog, please share it with friends or on social media.

Community health is one of the most important and under-discussed aspects of health in the US.  That's why I have taken on the project of summarizing and commenting on Robert Nisbet's classic work: The Quest for Community, one of the best books on community ever written.  

You can scroll through my blog for the other chapters to catch up, as I'm going chapter by chapter.  If you like what I'm doing here on the blog, pass it along or invite me to speak.  I do conferences and seminars on a variety of health topics - fitness, nutrition, and wellness.  

​Read on and enjoy-----

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The Quest for Community 
​Chapter 6: Sovereignty and Association
 
What can we say we’ve learned so far on our “Quest for Community”?  Let’s review:

• There has been a fracturing, and a general loss of community over time in Western culture, particularly in the USA.
• Community is important because it is how people lead healthy and meaningful lives and become better people.  Many have tried to avoid any and all communal interactions and failed because it doesn’t work.  Community is hard but it’s non-negotiable for most of us on some level.  It’s vocabulary and values are integration, status, security, membership, hierarchy, symbol, norm, identification, and group.  It’s opposite vocabulary and values are dissolution, abstraction, atomization and insecurity.    
• Community has always been challenging, and has always been a problem to be solved, because men and women can’t live completely alone but living with each other creates its own set of problems.
• There has been a gigantic displacement of belonging in modern Western culture, which has had traumatic consequences for the world we live in.  
• History itself could be seen the decline of community.  The historical growth of individualism is not without its positives but on the whole the loss of community has caused great suffering and damage because individualism only exists in a communal setting.
• The growth of the State’s influence, size, and power can be seen as the primary cause of the loss of community, but also a response to it.  

State Power Grows > Loss of Community > State Power Grows > Loss of Community > Repeat. 

• The State itself can be seen as the political embodiment of revolution. The State displaces tangible, meaningful, historical, subsidiary, and concrete forms of community like families, towns, villages, parishes, churches, clans, and associations then responds by growing in influence, size, and power.  

 
This brings us to Chapter 6, in Robert Nisbet’s classic work: The Quest for Community, entitled “Sovereignty and Association.”

Read on for more.....