Episode 7 - Longevity and Vitality

The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.

Longevity and Vitality 

• Longevity - Long Life

What does the Bible say about longevity?

• Psalms 91:16 - With long life will I satisfy him, and shew him my salvation. Proverbs 9:11 - For by me thy days shall be multiplied, and the years of thy life shall be increased. Genesis 6:3 - And the LORD said, My spirit shall not always strive with man, for that he also is flesh: yet his days shall be a hundred and twenty years.
•  

1. Vitality - when you are full of life and energy. It is exuberant physical, mental and emotional vigor. It is also the capacity for survival or for the continuation of a meaningful or purposeful existence. Having vitality means you are energetic and lively. It is essential to well-being.

 

What are the best Bible verses about health?

 

• God is saying that you are a holy place. That means you need to take good care of yourself—spiritually, physically, and mentally.

•  
• 1 Corinthians 3:9
• For we are God's fellow workers; you are God's field, God's building.
•  
• 1 Corinthians 3:17
• If anyone destroys God's temple, God will destroy him; for God's temple is holy, and you are that temple.
•  
• 1 Corinthians 6:19
• Do you not know that your body is a temple of the Holy Spirit who is in you, whom you have received from God? You are not your own;

 

• Mortal life or Mortal body - subject to death; having a transitory life

 

Romans 12:1-2

Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship. And do not be conformed (actions in accord to the prevailing social standards, attitudes, practices, etc., )  to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect. 

The will of God is His plan, purpose, and direction for His people. 

 

1. Spiritual life or Spiritual body - What is a spiritual body according to the Bible?

• The spiritual body is not a mere spirit, for then it would not be a body. Nor is it a flesh-and-blood body, which in this world needs food, sleep, air, etc. After the resurrection, the spiritual body will be of a different quality, needing none of those things.

 

March 25, 2020

 

Researchers from the Harvard T.H. Chan School of Public Health conducted a massive study of the impact of health habits on life expectancy, using data from the well-known Nurses' Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). This means that they had data on a huge number of people over a very long period of time. The NHS included over 78,000 women and followed them from 1980 to 2014. The HPFS included over 40,000 men and followed them from 1986 to 2014. This is over 120,000 participants, 34 years of data for women, and 28 years of data for men.

The researchers looked at NHS and HPFS data on diet, physical activity, body weight, smoking, and alcohol consumption that had been collected from regularly administered, validated questionnaires.

These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. Here is how these healthy habits were defined and measured:

1.   Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.
2. Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily.
3. Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.
4.   Smoking, well, there is no healthy amount of smoking. "Healthy" here meant never having smoked.
5.   Moderate alcohol intake, which was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That's 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

 

As it turns out, healthy habits make a big difference. According to this analysis, people who met criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease.

Study investigators also calculated life expectancy by how many of these five healthy habits people had. Just one healthy habit (and it didn't matter which one) … just one… extended life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their lifespan. 

 

Habits to longevity:

• Proper nutrients

•  - especially protein The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound

• • • Carbs - The Recommended Dietary Allowance (RDA) of carbohydrates for children and adults is 130 grams per day. This is the average minimum amount the brain requires to function properly.
    • Fats is the rest
    • Lots of plants - one of the biggest takeaways from the world’s largest microbiome study is that eating more than 30 different plants per week yields optimal gut diversity for better health.
    • Eat the rainbow -  phytonutrients. 
    • Chew your food an estimated 32 times before swallowing. It takes fewer chews to break down soft and water-filled food. The goal of chewing is to break down your food so it loses texture. Chewing 32 times appears to be an average number applied to most bites of food.

• Strength training

• Cardiovascular training

• Sleep

• • • A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day. (circadian rhythm) 
    • Sleep duration also seems to be a factor, with both too little and too much being harmful.
    • For instance, sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death, while sleeping more than 8–9 hours per night could also decrease your lifespan by up to 38% 

• Meditation 

• Gratitude 

• Spiritual - The Joy of the Lord!

• Happiness - happy healthy relationships

• No smoking

• Moderate to no ETOH

• Regular screenings - be proactive
• Avoid chronic stress & anxiety 

 

 

For more information about the hosts, please visit their websites and follow them on social media:

Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach

https://www.triumphantwomancoaching.com/

FB - https://www.facebook.com/glenda.shepard1

 

Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach

https://www.thewellnessfactor.coach/

IG - https://www.instagram.com/RobinRMcCoy

FB - https://www.facebook.com/robin.mccoy1

 

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