​[Copy of my weekly newsletter] Please enjoy my hand-picked 4 Most Valuable pieces of content that I found this week, to help you live longer better.
These four topics stood out to me (click the links below):

1. Research supports the idea that plant-based diets are beneficial
2. Think dietary fibre is just for digestive health? Think again.
3. Will a nightly protein shake help you lose weight?
4. Exercise of the week: A stretch that will change your life

For me, and others I see at the gym, doing "pull" exercises is not common. Not as common as "push" exercises.

The "pull" that I don't look forward to is bent-over rows - in whatever form. They pull at my hamstrings.
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A simple "natural movement" has helped me be more willing to do more bent-over rows. That's important because we all need more balance between push and pull.

​Here's what I learned, and now do daily.

Like breaking up, warming up seems hard to do. At least that's my observation based on 20 years of going to the gym.

People seem to hate warming up as much as they hate stretching after a workout.

​They just don't, or won't, do it.

​Hate stretching after a workout, here's a smoother alternative.

I get it, you're tired from the workout, and you don't feel like spending the extra time, and anyway, stretching isn't all that comfortable.

I'm a bit the opposite, as in before running I think "oh I guess I better spend the time warming up or I will regret it" - and I do the thing. After running, I'm OK with stretching as I appreciate the benefits it brings.

No doubt stretching after a workout is a good thing. But let's face it, people don't do it.

I have some good news for you. I can't give you back the time you will need to spend, but doing this will ease your muscle aches and its not discomforting - as stretching can be.

We all get old, but we can make choices about how we age.

Our muscles and tendons stiffen and shorten as we get older. This tightening of our musculoskeletal system causes pain and also tautens us into an older-looking posture -- before our time. 

You might be as surprised as I was to learn that our hip flexor muscles play a significant role in making us appear older and more fragile.

You can postpone the onset of an aged posture, and its associated pain, with just a few simple exercises each day.

This is the first edition of my weekly 4 Most Valuable pieces of content I can find to help you live longer better.

I read a lot of articles each week. A lot are just factory-produced content for Google. A lot are search engine headlines with little substance. A lot do not gel with my 20 years of experience exercising and my Professional Diploma in Sports Nutrition.

But some have very useful hints and "how tos". I pick four of these a week to share with you. I also add my insights, generally to explain the "why" so that you have more motivation to try.
These four articles stood out to me this week:

1. Martial arts and seniors
2. The best herbs and spices for your health
3. How to get control of your diabetes
4. A basic stretch which quickly helps almost everyone.​