What Executives can Learn from the Holistic Approach to Longevity in Blue Zones
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Some regions around the globe, known as Blue Zones, have significantly higher than average lifespans. These include Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica), and Loma Linda (California). These areas exhibit unique characteristics that contribute to the longevity of their residents. Dan Buettner analyzed the nine components of their holistic approach in the Netflix series “Live to 100: secrets of the Blue Zones.”

​Based on this, we have provided practical tips for busy executives looking to incorporate these longevity practices into their lives.

Key Components of the Blue Zones Lifestyle

1. Move Naturally

• Description: Inhabitants of Blue Zones engage in natural physical activities, such as walking, gardening, and performing household chores, rather than structured exercise routines.
• Tip for Executives: Incorporate movement into your daily routine. Use stairs instead of elevators and take the opportunity to move around during short breaks. You can help your team by including walking meetings and investing in standing desks.

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2. Find Purpose

• Description: Having a sense of purpose, or “Ikigai” in Japanese, is common. This sense of purpose drives daily activities and contributes to mental well-being.
• Tip for Executives: Identify and pursue what brings you joy and fulfillment beyond work. Whether it's a hobby, volunteering, or mentoring, allocate time for activities that provide a sense of purpose. As an executive you can formalize this benefit, by allowing employees to invest time on their preferred good causes.

​3. Allow a Downshift

• Description: Blue Zone residents manage stress through various practices like meditation, prayer, naps, and socializing, which help reduce inflammation and stress-related illnesses.
• Tip for Executives: Incorporate stress-reducing practices into your daily schedule. Short meditation sessions, mindful breathing exercises, and brief naps can significantly impact your stress levels. Replacing a meeting room into a mindfulness or quiet room, can help reset the brain for a more productive day. Investing in a breathing class, can help the mental health of employees.

4. 80% Meals

• Description: Known as “Hara Hachi Bu” in Okinawa, this rule involves eating until you are 80% full, which prevents overeating and helps maintain a healthy weight.
• Tip for Executives: Practice mindful eating. Serve smaller portions and eat slowly to allow your body to signal when it is full, reducing the likelihood of overeating. Companies’ restaurants can easily adapt their portions to support this, or at least provide this option to reduce waste and cut costs.

5. Predominantly Plant-Based Diet

• Description: Diets in Blue Zones are predominantly plant-based, rich in vegetables, fruits, legumes, and whole grains. Meat is consumed sparingly, often limited to celebrations or special occasions.
• Tip for Executives: Opt mainly for plant-based meals during the workweek. Incorporate easy-to-prepare dishes like salads, grain bowls, and vegetable stir-fries into your routine. Consider meal prepping on weekends to save time. Also, companies can provide healthy alternatives or redesign the meat options with a different ratio by reducing the meat portion versus vegetables.

6. Reduce Alcohol Intake

• Description: Moderate alcohol consumption, particularly red wine, is common in Blue Zones, often enjoyed with meals and in social settings.
• Tip for Executives: If you drink, do so in moderation and preferably with meals. The market is evolving to provide more alcohol-free alternatives to reduce the social pressure. Provide some exciting alcohol-free alternatives (mocktails) at company events and gatherings,

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7. Foster Belonging

• Description: Most Blue Zone residents belong to a faith-based community, and attending services four times per month can add up to 14 years of life expectancy.
• Tip for Executives: Engage in community or spiritual activities that resonate with you. This could be through religious services, meditation groups, or other communal gatherings. Allowing employees to express their faith or organize groups in the company can reinforce their belonging and support corporate culture.

8. Prioritize your Loved Ones

• Description: Family is a priority in Blue Zones. Elders are cared for, and children often live near their parents, ensuring a strong family bond.
• Tip for Executives: Prioritize family time. Schedule regular family dinners or activities and stay connected with loved ones through calls or visits, even amidst a busy schedule. Also give your employees the same grace.

9. The Right Tribe

• Description: The social networks of Blue Zone residents support healthy behaviors. They surround themselves with people who reinforce positive health habits.
• Tip for Executives: Cultivate a supportive social network. Engage with friends and colleagues who share similar health goals and encourage one another in maintaining healthy habits. A company can create a real added value by organizing more groups and events. It can be a great way to get people to come back to the office as well.

Implementing Blue Zone Principles as a Busy Executive

Balancing a demanding career with a healthy lifestyle can be challenging, but integrating Blue Zone principles is achievable. Here are a few practical steps:

• BODY
  • Schedule Movement: Set reminders to move every hour. Find an exciting challenge to motivate you to move daily, or find a coach to keep you on track.
  • Plan and Prep: Dedicate time on weekends to plan and prep meals. This reduces the temptation to opt for unhealthy fast food during busy weekdays.
  • Stay Hydrated: Keep a water bottle at your desk and stay hydrated, as proper hydration is crucial for overall health.
• MIND - Mindfulness Practices: Incorporate mindfulness into your daily routine. Included some slow, long, deep breathing exercises in between meetings, to reduce stress.
• SOUL - Create Boundaries: Establish boundaries between work and personal life. Make time for family dinners and social engagements, even if it means blocking out your calendar. Take time off and disconnect to reinvigorate.

 
By adopting these small, but significant, changes, busy executives can align their lifestyles with the longevity-enhancing habits observed in Blue Zones, ultimately leading to a healthier, more fulfilling life. It is a great foundation for a more dynamic professional career and boosts your performance to meet and exceed your endurance objectives for years to come.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!
 
BONUS TIP COACH GLENN:
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In my childhood, I was raised with the mentality that you had to eat everything on your plate. In hindsight, this was not a correct education. Research shows that it’s better to stop eating when you are no longer hungry or even before. So, you should fill only 80% of your plate, or trick your brain by using and filling a smaller starter.


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The Science Behind Shaving

Shaving, particularly for swimmers and cyclists, is not just about aesthetics. While individual results may vary, several studies suggest notable time savings due to shaving in swimming drag and cycling aerodynamics, but less so in running. Here are some key insights:

• Swimming: A hairy body creates more drag in the water. Shaving can save about one to two seconds per 100 meters by reducing drag and increasing aquadynamics. These precious seconds can be pivotal. In shorter, draft legal races, the value of those seconds in the swim can get you into a faster bike group. On the other hand, the longer the swim, the larger the time gains. For an Ironman swim, this can translate to a time reduction of 40-70 seconds. Remark however, that when a race is wetsuit legal, these gains are voided.

 

• Cycling: The reduction in wind resistance from shaved legs does enhance aerodynamics, although it is very much dependent on the speed you are able to generate. According to GTN, shaved legs can save you up to 5.58W at 30kmh and 17.56W at 45kmh. Although this might prove significant for a pro, semi-pro, or competitive age grouper, a lot of amateur athletes will not find meaningful gains. In perspective though, according to GCN, these gains are equal to switching from a regular road bike to an aerodynamic bike or from cheap aluminum training wheels to super expensive, carbo,n deep section, race wheels. The choice is up to you.

Psychological and Health Benefits

Beyond the physical advantages, shaving can provide a significant psychological boost. The ritual of pre-race shaving can serve as a mental preparation tool, instilling a sense of readiness and professionalism. Many athletes report feeling faster and more competitive after shaving, which can translate to improved performance through enhanced confidence.

Shaving can also play a crucial role in injury management and recovery, which is vital for triathletes. Smooth, hairless skin is easier to clean and treat, reducing the risk of infection from cuts, scrapes, and road rash that can occur during training and races. This can lead to quicker healing times and less downtime due to minor injuries. If you spend many hours on the bike, these risks increase.

Additionally, shaved skin is beneficial for massages, a key component of recovery for many athletes. Massage therapists can more effectively apply lotions and oils to hairless skin, and the lack of hair reduces friction, making the massage smoother and more comfortable. This can enhance the effectiveness of the massage, promoting better muscle relaxation, improved circulation, and faster recovery.

Possible Cons of Shaving for Triathletes

While shaving can offer performance benefits, it's important to weigh these against potential downsides:
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• Skin Sensitivity: Shaving can cause skin irritation, razor burn, and ingrown hairs, particularly if done frequently or improperly. Athletes with sensitive skin may experience redness, itching, and discomfort, which can be distracting and affect performance. Shaving also increases the risk of cuts and nicks, which can be painful and potentially lead to infections if not properly treated. Open wounds can be particularly problematic in triathlons due to exposure to water, sweat, and dirt, which can exacerbate infections. Finally, freshly shaved skin can be more sensitive to sun exposure and chlorine in swimming pools.

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• Time: Regular shaving can be time-consuming, especially for athletes with thick or fast-growing hair. The need for frequent maintenance can add another task to an already busy training and preparation schedule. Furthermore, the smooth skin effect from shaving is temporary, often lasting only a few days before stubble begins to appear. This means athletes may need to shave multiple times during a training cycle or before competitions to maintain the benefits.

Conclusion: Should You Shave?

The decision to shave is ultimately a personal one and may depend on the level of competition and individual preference. For those not competing at the highest levels, the time saved may not be as critical. However, as part of a mental race preparation, the psychological boost and ease of injury management can still make shaving a beneficial practice outweighing the downsides.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!
 
BONUS TIP COACH GLENN:
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I started out shaving as a joke for my first Olympic triathlon and found out that shaved legs didn’t match a hairy chest, the hairy chest did not fit the hairy arms or back and I ended up shaving completely. After a few races, I could not go back. The psychological dependence on shaving, feeling as if I could not train or race at my best unless I had shaved, evolved to an aesthetic evaluation where I felt dirty if not shaven. Now, it is part of my grooming practice.

My advice:

• Don’t start shaving unless you like the aesthetics and/or you are really serious about training hard, needing massages and obtaining the maximum results on race day.
• If you want to shave for a race, do so at least 36 hours before the race, so that any accidental cuts and nicks can heal before race day.

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 Differentiating Between Muscle, Joint, and Nerve Injuries
 
For athletes, but especially executives who have a sedentary work environment, the dichotomy between a long-term static position and the more energetic mobility can create tensions in the body. So how can you self-diagnose and identify between the Three main injury types?

• Muscle Injuries:
  • Symptoms: Pain, tenderness, swelling, bruising, weakness, and limited range of motion
  • Common examples: Hamstring strains, calf strains, and quadriceps strains
•  Joint Injuries:
  • Symptoms: Pain, swelling, stiffness, instability, and reduced range of motion
  • Common examples: Ankle sprains, knee sprains, and shoulder dislocations
• Nerve Injuries:
  • Symptoms: Numbness, tingling, burning sensations, weakness, and muscle atrophy
  • Common examples: Carpal tunnel syndrome, disc herniation and thoracic outlet syndrome

 
Besides knowing what type of injury it is, it may also be helpful to cross-check the list below of most common injuries of endurance athletes:
 
1. Patellofemoral pain syndrome (runner's knee): Characterized by anterior knee pain exacerbated by running, jumping, or cycling. It is often related to overuse, training errors, or an improper bike fit
 
2. Iliotibial band friction syndrome: An overuse injury causing lateral knee pain, common in runners and cyclists
 
3. Medial tibial stress syndrome (shin splints): Pain along the inner edge of the shinbone, often due to overuse or sudden changes in training
 
4. Achilles tendinopathy: Inflammation or degeneration of the Achilles tendon, prevalent in long-distance runners
 
5. Plantar fasciitis: Pain and inflammation of the thick band of tissue that runs across the bottom of the foot, connecting the heel bone to the toes
 
6. Stress fractures: Tiny cracks in weight-bearing bones, resulting from repetitive stress and overuse, particularly in runners
 
7. Ankle sprains and "ultramarathoner's ankle": Injuries to the ankle ligaments and tendons, common in trail runners and ultramarathon athletes
 
8. Blisters: Caused by friction from ill-fitting shoes, wet conditions, or excessive rubbing, affecting many endurance athletes
 
9. Rotator cuff tendinitis: An inflammation of the tendons that make up the rotator cuff, i.e., supraspinatus, infraspinatus, teres minor, and subscapularis. This condition is often seen along with shoulder impingement and can present acutely following an injury or as a result of chronic, repetitive overuse activities
 
These injuries are often related to overtraining, inadequate recovery, or biomechanical factors. Proper training, appropriate equipment, and prompt attention to early symptoms can help prevent or manage these common injuries.
 
 
Basic Protocols for Managing Injuries at Home
 
Of course, we always advocate to seek professional medical attention, but sometimes it takes time to get an appointment (when it is not an emergency). Also, in many cases it it’s a minor inconvenience that you want to eliminate to avoid it getting worse. It goes without saying that the more experience you have as an athlete, the easier it becomes to recognize and diagnose issues and determine its severity level.  A good starting point to alleviate your issues and return to activity, if you do not need a professional, can begin with the below
 
1. To Ice or NOT to Ice

• While ice has been a standard treatment for decades as part of the RICE protocol (Rest, Ice, Compression, Elevation), recent evidence suggests it may actually delay healing by suppressing the body's natural inflammatory response, which is crucial for recovery.
• Ice can provide short-term pain relief and may be useful in limiting excessive swelling that impedes movement, such as in severe joint sprains for the first 48-72hrs. However, for most soft tissue injuries like muscle tears, ice is likely not beneficial and may interfere with the healing process by preventing the release of growth factors.

2. PEACE&LOVE (edit)

​The current recommended approach is PEACE & LOVE, which emphasizes a holistic recovery process and encourages safe return to movement as soon as practical.   

• Protection: Avoid activities and movements that increase pain during the first few days after injury
• Elevation: Elevate the injured limb higher than de heart as often as possible
• Avoid Anti-Inflammatories: Avoid taking anti-inflammatory mediation as they reduce tissue hearling - Avoid Icing (long term)
• Compression: Use elastic bandage or taping to reduce swelling
• Education: Your body knows best. void unnecessary passive treatments and medical investigations and let nature play its role.

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• Load: Let pain guide your gradual return to normal activities. Your body will tell you when it's safe to increase load.
• Optmism: Condition your brain for optimal recovery by being confident and postive.
• Vascularization: Choose pain-free cardiovascular activities to increase blood flow to reparing tissues.
• Exercise: Restore mobility, strength and proprioception by adopting an active approach to recovery. 

 
When should you get professional help straight away?
 
While these basic protocols can help manage minor injuries, it's essential to consult with a healthcare professional for accurate diagnosis and treatment of more severe or persistent injuries. Liste to your body for these key signs that indicate you should seek professional medical help immediately:

• The pain and swelling become worse, not better, after a few days of rest, ice, compression, and elevation (RICE method)
• There is an obvious deformity, dislocation, or suspected broken bone
• You are experiencing numbness, tingling, or nerve damage in the injured area
• The injured area is unable to bear weight or has significantly reduced mobility
• You have developed a fever, which could indicate an infection
• The injury is preventing you from performing daily activities and impacting your quality of life
• You are an athlete and want to return to your sport as quickly and as safely as possible

 
Recurring or chronic pain that doesn't improve with rest is another sign to see a doctor or physical therapist. Permanent pain or weakness in a previously injured area may indicate improper healing and need for rehabilitation.
 
When in doubt, having a sports injury evaluated by a professional is wise to prevent further damage and optimize recovery.
 
Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!
 
Bonus Tip from Sarah: I often get asked whether it is better to use heat or ice on an injury. Generally, the answer depends on the type of injury and tissues involved.

• For acute injuries (sprains, strains, bruises) that occur suddenly due to falls, hits, or other trauma, ice therapy is recommended. It helps reduce swelling, inflammation, and pain by constricting blood vessels and numbing the area. It should be applied within the first 48-72 hours after injury, for 15-20 minutes at a time, several times a day.
• Heat therapy is better suited for chronic, deep, achy pain such as arthritis, headaches, tendonitis, and muscle strains (after the initial 48 hours). It helps relax muscles, improve blood flow, and ease stiffness and discomfort. It can be applied using a heating pad, warm towel, or warm bath for 15-20 minutes at a time.
• As always, if you're unsure which therapy to use or your pain persists, consult a healthcare professional for guidance

 
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Maximizing Performance Longevity: A Comprehensive Guide to Injury Prevention for Executive Endurance Athletes

For endurance athletes, such as marathon runners or triathletes, the key to sustaining high performance and extending your athletic career lies in effectively preventing injuries. This guide explores six critical areas: sleep, nutrition and hydration, strength, stability and mobility, warm-up and dynamic stretching, post-workout stretching, rolling and periodization and recovery. By integrating these strategies into daily routines, athletes can significantly reduce their injury risk and enhance overall performance. With the help of Sarah Monaghan from Costa Health we discuss the Top 6 Points:​

1. The Power of Sleep in Athletic Recovery

Sleep is not merely downtime but a critical recovery phase that affects physical and mental performance. It's during sleep that the body repairs muscles and consolidates memories, including motor skills essential for triathlons. Learn more: DOAC podcast on sleep.

• Benefits: Sleep triggers growth hormone release, which is crucial for muscle repair, recovery and reduces the risk of overtraining injuries. It also helps in mental rejuvenation, which is vital for maintaining focus during long races.
• Implementation: Athletes should aim for 7-9 hours of quality sleep per night, establishing a consistent sleep schedule and a relaxing pre-sleep routine.

2. Nutrition and Hydration: Essential Fuel for Peak Performance

Nutrition and hydration play pivotal roles in an athlete's performance and injury prevention, offering the necessary resources for energy and recovery.

• Benefits: A balanced diet provides essential nutrients for muscle recovery and injury prevention, while proper hydration ensures optimal muscle function and joint lubrication. Together it helps prevent common issues like cramps and fatigue, leading to higher performance and injury prevention.
• Implementation: Athletes should consume a diet rich in carbohydrates, proteins, and fats, and stay hydrated, particularly focusing on electrolyte balance during intense training and competitions.

3. Strength, Stability, and Mobility

Beyond the mobility assessment discussed in the previous blog, it is also important to keep that mobility during your training season. Adding strength and stability exercises, reduces the risk of injury dramatically.

• Benefits:  While muscle strength improves muscle and tendon resilience, leading to less tears and strains and protecting the joints, stability improves joint control and Functional Movement (see FMS in our last blog). Additionally, mobility reduces muscle and joint stress, reduces stiffness and tension.
• Implementation: Although it is tempting to focus only on the lower and upper limbs directly linked to your specific sport requirements, it is crucial to add core strength as this provides a great foundation for your sport.

4. Warming Up and Dynamic Stretching: Activating the Body Pre-Workout

A targeted warm-up and dynamic stretching (versus static stretching) routine prepares the body for the stresses of training, reducing the risk of acute injuries.

• Benefits: Warm-ups have multiple benefits. As you start working out, your - fast, but inefficient - anaerobic energy production kicks in. For every calorie burnt, 25% turns into mechanical energy and 75% is shed to creating heat. This increase in temperature warms up the muscle and improves flexibility. At the same time, your heart rate increases to deliver more blood to your muscles which increases the blood flow and blood pressure. Together with the increased temperature, your veins and arteries will expand allowing more blood to reach your muscles. The increased breathing rhythm will increase the oxygen in your blood to optimize your system for aerobic performance. You will start sweating to dispose of the generated heat.
• Dynamic Stretches on warm muscles help to elongate the muscles so that you have a higher mobility and range, which allow you to generate more power for the same energy input, store more elastic energy, reduce muscles resistance and ultimately lead to lower risk of injury. Static stretches are not helpful in general, but certainly not before your workout.
• Implementation: Include at least 15 minutes of light cardiovascular exercise, with dynamic stretches of the key muscle groups relevant to your sport. Add short intervals of increasing speed/power at the end of the warm-up to maximize aerobic activation.

5.  Post-Workout Care: Dynamic Stretching and Rolling Out Soreness

Post-workout routines are essential for maintaining long-term muscle health and flexibility, which can prevent injury and enhance recovery.

• Benefits: In recent years, data has debunked long static stretch holds to lengthen the muscles and found more evidence in a cool-down protocol, followed by sets of shorter dynamic stretches, focusing on mobility.  The stretch itself will not lengthen your muscles, but it will help re-align the muscle fibers and connection tissue along the lines of tension, allowing the muscles cells to develop in an organized manner. This can lead to better joint mobility, improved muscle function, and potentially increased strength over time. Additionally, stretching can help break down and realign any scar tissue that may have formed during exercise, promoting better overall muscle health.
  
• Foam rolling can alleviate muscle tightness and promote better blood circulation, helping to bring nutrients and oxygen to the muscles for better recovery. This also helps to flush out toxins generated during the workout.
• Implementation: Dedicate 10-15 minutes after each workout to stretch major muscle groups and use foam rollers on tight areas.

6. Periodization and Recovery: The Unsung Heroes of Training Regimes
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Recovery is as crucial as the training itself. It allows the body to repair and strengthen, particularly after intense physical exertion.

• Benefits: Recovery techniques like active recovery, compression garments, and cold therapy help reduce muscle soreness and inflammation, speeding up the recovery process after individual workout sessions. Incorporating these comprehensive injury prevention strategies into your training regimen not only boosts your performance, but also safeguards your long-term health and athletic career.
  Including structural, cyclical recovery periods (periodization) after a build-cycle reduces the risk of overtraining and maximizes performance and growth thanks to super-compensation.
• Implementation: Incorporate regular recovery weeks and days into your training program, ranging from yearly, to monthly, weekly, and daily planning to maximize performance and growth, while limiting the risk of injury.

Each component, from sleep to post-workout recovery, plays a crucial role in preparing the body for the demands of triathlon and ensuring athletes can train and compete safely and effectively.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:
My favorite core strength exercises are planks, Russian twists, flutter kicks and V-ups. For legs, I prefer squats and lunges, alternated with resistance band knee raises, glute bridges and sidesteps. Finally for the upper body, I focus on a swim specific routines.
 
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