Quitter's Day

Tired Dad Cuts Risk Of Dying In Half

January 24, 2023

Good morning, this is Dynasty Dad. We're the LL Cool J of dad newsletters giving you a leg up on dadding.

🦵This week's leg up is on self-care: An Unusual Way A Tired Dad Cut His Risk Of Dying In Half 🦵

Dad Meme and Joke Of The Week

Dad Meme:

Dad Joke:

Unusual Way A Tired Dad Cut My Risk Of Dying In Half

I'm trying something new this week.

Here is the tweet summary of this week's blog post.

If you want the unusual story of how I achieved success living out my mantra and why Quitter's Day is the trap that trips most of us, go HERE. Happy January 19th!

An Unusual Way An Tired Dad Cut His Risk Of Dying In Half — Tools For Busy Dads. Raising Great Kids. Starting With A Better And More Connected You.

An Unusual Way An Tired Dad Cut His Risk Of Dying In Half. And other tools for exhausted dads trying to raise great kids.

https://dynastydad.com/blogs/an-odd-way-a-tired-dad-cut-his-risk-of-dying-in-half

This Week's Interesting Read:

In just 6 minutes…

Cut to Scene: "7-minute abs"..."unless someone comes up with 6 min abs".

This is about health, but not abs, brain health.

You can boost your brain health in just 6 minutes.

Researchers found a way to boost protein (BDNF) that is key to brain function and memory and stop Alzheimer's.

The study measured how much of this important protein was produced, in the brain, in three scenarios: 1) fasting for 20 hours, 2) cycling for 90 minutes, or 3) high-intensity cycling for 6 minutes.

The 6 minutes of high-intensity (HI) exercise produced the most brain-boosting protein.

Two things I was left wondering.

  1. What does high intensity mean?

  2. What are some good 6 min exercises this busy dad can do at home?

Defining High Intensity

High-intensity (HI) exercise is when your ass is sweating.

And the technical definition is when you achieve 80% of your max heart rate.

Here's the math on max heart rate 220 - your age.

Let's bring it together by pulling out the graphing calculator and solving for my HI target.

  • I'm 42. My max heart rate is 220 - 42 = 178

  • My high-intensity target is 178 * 80% = ~142

Here are 3 exercises you can do:

  1. Run at a brisk pace for 6 minutes

  2. Intense biking for 6 minutes

  3. Or a curated workout from the NY Times. 30 seconds for each, with 10 sec in between with an intensity of 8 out of 10.

Here's the research that I read that inspired this piece.

Six Minutes of Intense Exercise Boosts a Crucial Molecule in Your Brain

Six minutes of high-intensity exercise is enough to produce a key protein in the brain, one that's important in brain formation, function, and memory, and which has been implicated in the progress of neurodegenerative disorders such as Alzheimer's disease.

https://www.sciencealert.com/six-minutes-of-intense-exercise-boosts-a-crucial-molecule-in-your-brain

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