Review and Tips: Longevity… simplified

Longevity... simplified book cover

Author: Dr. Howard J. Luks

Publication date: 21 June 2022

Publisher: KWE Publishing

Number of pages: 238 pages

We can easily find a bunch of tips on how to live longer in any platforms of health and fitness’ news and social media. Basically, they offer recommendations that you have heard repetitively: eat well, no junk food, have some exercises, and good quality of sleep. The issues with why it is hard for some of us to do those because we barely understand specifically how and why our body needs them so no motivation triggers us.

Our bodies are meant to move, not sit still.

Dr. Howard J. Luks, Author of Longevity.. simplified

Dr. Howard J. Luks is an orthopedic surgeon and an experts in sports medicine. In Longevity… simplified, he provides outstanding comprehensive and actionable guides on how to eat, exercise, and sleep well to elevate our metabolic fitness and why it matters as we are getting older. The way Dr. Luks simplifies behind-the-science with motivating approach that people from any background can understand the scientific perspective and spark us to move.

Some advices are written repeatedly that sometimes i have to collect and connect the facts on my own mind. As I have background in medicine, I may be bias on how simple Dr. Luks pick the medical term in this book. However, I can tell that I understand much more about metabolic health and how to utilize them to build a strategy to upgrade my fitness level.

No one should claim to know the ultimate diet that is right for everyone. […] The diet that works best for us is the one that we can sustain.

Dr. Howard J. Luks, Author of Longevity.. simplified

Tips

  • Four pillars of complete exercise program:
  1. Aerobic training
  2. Resistance training
  3. Balance training
  4. High-intensity Interval Training (HIIT)
  • Just because we are within “normal weigh obesity”, it doesn’t mean that we are metabolically healthy. Skinny fat, which means someone who looks lean yet unconsciously has poor muscle mass, is a real threat to health.
  • Regularly running or doing any kind of exercise doesn’t mean we are free-risk for heart disease.
  • Saying that our body need to eat more after exercise is a total excuse because, in fact, exercise triggers our gut hormones to reduce our appetite.
  • There is no exercise need quick recovery for energy. You can drink water first immediately after exercise and you always have some time to go back home and cook proper meal with real food. No sport drinks, sodas, or sugary drinks are needed!
  • Legs muscle matters the most! Calf is one of the first muscle to succumb sarcopenia (age-related muscle loss). Raise your calf regularly!
  • Before being obsessed on running as fast and as far as you want, focus on zone 2 first!
    • Zone 2 heart rate (70% maximum heart rate) escalate performance, metabolic flexibility, and mitochondrial efficiency by building more mitochondria effectively, Thus, your pace will eventually improve and body get smarter at exploiting energy stores.
    • By the time your base has been built, then you can increase your mileage no more than 10-15% per week.

There are much more fascinating facts from our body supported by well-explained recent research in Longevity… simplified. Recommended! Leave comment below about your thought or maybe some book recommendations as great as this book ?.


Author: Dr. Howard J. Luks

Genre: Non-fiction; health and fitness

Publication date: 21 June 2022

Publisher: KWE Publishing

Number of pages: 238 pages


1 Comment

Leave a Reply

Your email address will not be published. Required fields are marked *