How to put more smile in your retirement income smile
The Go-Go years of retirement are when you are healthy, have free-time, and can enjoy the fruits of your labor. Sooner or later, you will slow down because of health related issues. But what if you could increase your healthy retirement years? Tune in to find out more.
00:00:00 - Understanding Healthspan vs. Lifespan
00:01:58 - The Retirement Income Smile
00:02:52 - Three Phases of Retirement
00:05:02 - The Four Pillars of Well-Being
00:06:50 - The Importance of Exercise
00:09:33 - Nutrition and Its Impact
00:12:40 - Intermittent Fasting and Nutrient Density
00:15:31 - Measuring Health: Waist to Height Ratio
00:16:24 - Advances in Medicine: Ozempic
00:18:27 - The Role of Sleep in Health
00:20:37 - Technological Aids for Better Sleep
00:23:37 - Emotional Health and Social Connections
00:26:00 - Practices for Enhancing Emotional Well-Being
00:27:25 - Conclusion: Integrating the Four Pillars
Extending Your Healthspan for a More Fulfilling Retirement Lifespan.
*It’s important to talk to your doctor before implementing any diet, exercise or supplement program.
In today’s fast-paced world, the quest for a fulfilling retirement goes beyond financial security; it encompasses the quality of life we experience as we age. I want to introduce the crucial concept of healthspan, introduced in Peter Attia’s book Outlive — defined as the number of healthy years within one’s lifespan. While we may aspire to live long lives, the real challenge lies in ensuring that those years are filled with vitality, joy, and well-being. By focusing on extending our healthspan, we can truly enjoy our retirement years, transforming them from a mere survival strategy into a vibrant adventure.
Let’s discuss a framework for understanding retirement phases, and delineate them into three categories: the go-go years, the slow-go years, and the no-go years. The go-go years are characterized by health and vitality, allowing retirees to engage in physical activities and pursue passions. However, as time progresses, individuals inevitably transition into the slow-go and no-go years, where mobility and health may decline. This natural progression underscores the importance of maximizing the go-go years, which may possibly be achieved by focusing on four key pillars of well-being: exercise, nutrition, sleep, and emotional health.
Exercise plays a vital role in extending healthspan. Consider the importance of maintaining leg strength, which is crucial for mobility and independence as we age. Engaging in regular physical activities, such as walking, hiking, or participating in fitness classes, not only enhances physical health but also fosters social connections, creating a dual benefit. The idea of “stacking” these pillars—combining exercise with social engagement—can amplify the positive effects on both physical and emotional well-being.
Nutrition is another critical pillar for extending healthspan. The prevalence of processed foods in our diets poses a significant challenge to maintaining health. Consider adopting a nutrient-dense diet that emphasizes the importance of whole, unprocessed foods, such as the one author Joel Fuhrman recommends in his book, Eat to Live. Understanding the nutrient density of the food you eat can empower you to make healthier choices. By prioritizing nutrition, retirees can enhance their energy levels, support their immune systems, and ultimately enjoy a more vibrant life.
Sleep is often overlooked but is essential for overall health. It’s hard to overstate the importance of both the quality and quantity of sleep, its impact on cognitive function, emotional regulation, and physical health. I highly recommend that you read the book Why We Sleep by Matthew Walker for an eye-opening look. With the advent of technology, tools like sleep tracking devices can help individuals monitor and improve their sleep patterns, ensuring they wake up refreshed and ready to embrace each day.
Finally, the podcast addresses emotional health, which is integral to a fulfilling retirement. The importance of social connections and emotional resilience cannot be overstated. Engaging in meaningful relationships, practicing mindfulness, and expressing gratitude can significantly enhance one’s emotional well-being. Consider practical tools, such as the Five-Minute Journal and meditation apps like Headspace, to cultivate a positive mindset and foster emotional health.
In conclusion, by extending our healthspan through exercise, nutrition, sleep, and emotional health, we can ensure that our retirement years are not only long but also rich with experiences, joy, and fulfillment.
References and Recommended Reading/Applications
Why we Sleep by Matthew Walker
The EightSleep Bed Sleep Tracking System