This is Vincent Dransfield.

He's 110 years old, still drives a car, walks up stairs, and has less health issues than his grandchildren.

He also doesn't workout, eats burgers, and drinks alcohol on occasion.

Here are his secrets to longevity: Vincent is considered to be a supercentenarian, which is a human who is 110 years or older.

Only 1 out of every 1000 centenarians are supercentenarians.

Only 10% of them are men.

What makes Vincent special is that he's still living independently.

10 exercises for people who sit a lot:

1. The crab reach targets your lats and hips while activating your glutes. 2. The scorpion tail stretches out your lats, hips, and hamstrings.

A healthy V02 max is the key to living a long life.

One of the best ways to increase V02 max is a method called The Norwegian Protocol.

Here's what it is and how to use it: VO₂ max is the maximum amount of oxygen your body can absorb & use during exercise.

It's a measure of your aerobic fitness levels.

It's also one of the most important biomarkers for longevity.

Having a high VO₂ max is correlated with living a longer life.

How to get in better shape than 95% of the population (in 4 months): Create a body dashboard

If you want to improve your body you need to know your numbers.

Create a set of KPI's. (key performance indicators):

Track your weight & inches & a deeper look at your health by doing a DEXA scan & bloodwork.

What you measure is what you manage.

If you've ever been sleep deprived, read this: Scientists in Canada launched the largest study on how lack of sleep affects the brain.

They created games that tested skills like reasoning, language comprehension & decision making.

They had one participant repeat these tests in an MRI machine. Here's what they found:

This is Richard Morgan.

He's a 93-year-old four time world rowing champion who has the fitness levels of a 40 year old.

Scientists studied him to find out his secrets to delaying the aging process.

Here's what they found: Lesson #1 - It's never too late to start

Richard was never an athlete growing up.

He started rowing at 72 years old but before that he lived a sedentary lifestyle.

Since then he's gone on to win 4 world titles in rowing for his age group.

Workout cheat codes I know at 44 that I wish I knew at 24: 1. Count backwards from your desired rep target. This tricks your mind into finishing the reps.

2. Creatine is the most researched supplement with literally zero side effects. Take 5 grams daily to help build muscle & improve brain health.

As we age we become at risk for the 4 horsemen of disease:

Heart disease, cancer, diabetes & Alzheimers.

There are 6 health tests everyone over 35 should get that just might save your life.

Here they are 👇🏼 #1 - Coronary Calcium Scan

Heart disease is the leading cause of death for men and women, resulting in the death of 1 in 5 people (1).

A coronary calcium scan helps assess the risk of coronary artery disease (CAD) & future cardiovascular events.

5 habits to reverse the damage of sitting: Dangers of sitting for more than 6 hours a day

· Slower recovery
· Decreased brain function
· Increased risk of obesity
· Increased risk of diabetes
· Increased risk of chronic pain
· Increase risk for all-cause mortality

This can easily be avoided with a few simple habits:

7 surprising reasons why you need to eat more eggs: Photo credit: @maxlugavere

When most people think of eggs they think of cholesterol & protein.

What they don't know is that they are one of the most nutrient dense foods on the planet.

Read on to learn 7 reasons why they are one of the best foods to add to your diet👇

My dad is 77 years old & not getting any younger.

He's coming to visit me in the summer & when he does I'm doing a podcast interview to share his story with our family.

Here are 20 questions I want to ask him before he leaves us: 1. What was your most favorite childhood memory?

2. What did you want to be when you were younger?

3. What do you miss most about your childhood?

7 supplements most people aren't taking but should seriously consider: 1. Magnesium Glycinate

This supplement supports cognitive function, memory & overall brain health.

It can improve sleep quality, bone health, symptoms of anxiety & depression & has been shown to reduce all-cause mortality if someone is magnesium deficient.

20 workout mistakes I'm avoiding in my 40's:

1. Ego lifting. You'll get better results lifting a weight you can handle rather than a weight you're trying to lift to impress others who do not care. 2. Not warming up properly. Dynamic stretches & muscle activation prime your body for the workout while avoiding injury.

3. Lifting in a fasted state. I feel stronger when I have a bit of carbs and protein in my stomach before lifting.

In my mid 20's to early 30's I dealt with chronic low back pain.

I went to a Chiropractor who told me I'd have to live with the pain & get adjustments for the rest of my life.

I said screw that, searched for a solution, and fixed my back.

Here's how I did it: Disclaimer: This thread doesn't account for medical conditions like bulging discs or osteoarthritis. This is not medical advice.

It is based on my journey & what was holding me back from living a pain free life.

Everyone will heal in different ways. This is how I did it.

7 ways I've had to change my workouts since I turned 40: 1. More machines. Less free weights.

Machines give your muscles a solid stimulus while imposing less injury risk than free weights.

They take the stability out of the move, which helps you to take your lifts close to failure safely.

If you breathe through your mouth, read this: Mouth breathing has been correlated with:

· ADHD
· Asthma
· Sleep disorders
· Chronic fatigue
· Allergic reactions
· Facial disfiguration

But most people don't know that mouth breathing can affect the brain.

We all want to live longer but how?

An experiment was done that reduced the biological age of 6 women by an average of 5 years in only 8 weeks.

Here's how they did it: The study:

6 women between the ages of 45 & 65 followed an eight-week program that included changes to their diet, supplements, sleep, exercise & stress management.

One subject reversed her biological age by up to 11 years while the entire group averaged a 4.6 year reduction.

We all know our food supply is making us sick.

But some American foods are outright banned in other countries.

Here are 7 of them and why they're banned: 1. Skittles

Skittles include both Yellow 5 & Yellow 6.

Artificial food dyes have raised flags due to their potential adverse effects like heightened hyperactivity in children & cancer in rodents.

8 exercises that should be mandatory for people who sit at desks: When you sit for long periods:

1. Your shoulder blades hunch over
2. Your chest caves in
3. Your hip flexors tighten
4. Your glutes start to weaken

This can cause pain down the lower body & lead to poor posture over time.

Become a high performance desk worker using these 8 exercises 👇🏼

30 things no one tells you when you reach the age of 40:

1. No one prepares you for the fact you will go to more funerals & this will increase as you get older. The people you love will eventually pass, so we must cherish them now while we have them. 2. At 40 you will see a massive divide between people who took care of their bodies & those who didn’t.

3. When working out in your 20's & 30's it's results first & injury prevention second. After 40 it's the opposite.

This 6 minute warm up routine will change your life: A good warm-up can improve your performance while protecting you from injury.

But most people don't know how to do it. There's a way to warm up that will prep the body for exercise while protecting it from injury.

It only takes 6 minutes and might change your life.