The Art of Longevity: Your Practical Guide to Total Mind and Body Wellness

CONTENTS
COVER

ABOUT THE BOOK

TITLE PAGE

DEDICATION

EPIGRAPH

INTRODUCTION: MY STORY: HOW I GOT INTO HEALTHY LIVING AND LONGEVITY

My spine

My lovely mum

The bacteria

My methodology

1. THE IMPORTANCE OF ESTABLISHING A ROUTINE

Cognitive health: staying sharp

2. CREATING A NEW ROUTINE THAT WORKS FOR YOU

How consistency can benefit your health and longevity

The morning routine ritual

The importance of focus when it comes to routine

Discipline gives you direction

The importance of direction in achieving your goals

Start each day with a wake-up routine

MORNING ROUTINE

NIGHT ROUTINE

3. MOVE WELL, MOVE STRONGER AND MOVE FOR LIFE!

What is mobility?

The importance of mobility

The hip joint and hip mobility

Free hips = free flow – Graham’s story

Let’s get stable (stability training)

Is there a difference between stretching and mobility?

Core work – let’s be supple for life

The key points for a good core program

Cardiovascular training

Smart cardio

Using endurance to achieve durability

Pure strength

THE 12-WEEK TRAINING PROGRAM

12-WEEK PROGRAM, PHASE 1

12-WEEK PROGRAM, PHASE 2

12-WEEK PROGRAM, PHASE 3

4. NOURISH YOUR BODY

Prioritise nutrient-dense foods

Hydrate, hydrate, hydrate

Don’t fear fats

Mind your microbiome

Balance your macronutrients

One per cent improvement each day – no excuses!

The importance of hydration and gut health

Alcohol

Gut health

Four healthy gut diets (paleo, Mediterranean, plant-based and keto)

Intermittent fasting

What your average day will look like

My go-to daily routine

The morning routine: seven pillars for a better life

SMOOTHIE RECIPES

BREAKFAST RECIPES

LUNCH RECIPES

DINNER RECIPES

SNACKS

5. ENERGISE AND REFRESH – THE IMPORTANCE OF BREATHING

Diaphragmatic breathing

How to practise diaphragmatic breathing

Nasal breathing

Breathe safely, efficiently and properly

The power of ‘box breathing’: unlocking your potential

6. MEDITATION – BE AT PEACE, GET IN THE ZONE (WITH TOM CARROLL)

Why should I meditate every day?

The benefits of meditation

Being ‘in the zone’ – achieving a ‘flow state’

Tom Carroll’s story

7. CONNECTING TO THE ENVIRONMENT AROUND YOU

The importance of connecting with the environment for athletes

How nature helps your wellbeing

Practising appreciation and gratitude

8. COMMITTING TO RECOVERY

Acknowledge the importance of recovery

Create a recovery plan

Keep track of your progress

Stay positive and be compassionate with yourself

Seek help when you need to

Massage therapy

Sauna therapy

Ice bath recovery

Hyperbaric oxygen therapy

PEMF therapy

Peptides

Platelet-rich plasma

Stem cell therapy

Combining therapies

The ‘optimal’ view of recovery

9. THE ART OF LONGEVITY – MAKING THE CONNECTION

Cut out the bad habits where we can and be open to learning new ones

Understanding your authenticity

Trust and respect the process: longevity is our goal

10. THE SAMURAI WAY

Bringing the samurai way into your life

The art of self-control

The power of change over the long haul

ACKNOWLEDGEMENTS

ABOUT THE AUTHOR

PRAISE

IMPRINT

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