Triple Threat 30 Day Body Mind Makeover | Challenge

There has been a lot of challenges going on this January and I thought I would create a monthly challenge that incorporates 2 of my favorite challenges while adding a third one.

Triple Threat

These challenges can be incorporated into your daily life to help improve your life. I personally love these challenges because there is science behind them and they work, which is why I incorporate them into my daily life.

I am setting up the challenge so people can push themselves and have a short-term goal in mind but if incorporated after into daily practice can have outstanding long-term effects on the body/mind.

The Challenges

The goal is to push your body and mind just for one month. 30 days and you’re good to go. After that, you can implement them into your life or not.

Sauna

This sauna challenge as well as the other challenges will push you past your set limits and expose you to more that the body can actually handle. Every day for 30 days jump in the sauna for the optimal 20 minutes at 174º F. You can journal any differences you feel in your mind or body during that time.

I use Evernote because it saves to every device (very handy).

Link – https://evernote.com/

Optimal Sauna Time

For the minimal benefits 20 minutes at 174º F (or 79º C) 2-3 times per week. For more benefits use 4-7 times a week

  • Everything seems smaller – All the troubles or worries in the world seemed to go away or were not as important anymore. This really makes you see the bigger picture if your feeling like everything is coming down on you (at least for me). The sauna, as well as the cold shower, make you focus on the present because you are putting you’re body under these extremes.
  • Workout High – When I would go home after the gym I could feel a very euphoric feeling after and put me in a great state of mind. This is a great way to end my day.
  • Pushing Limits – Just reaching a set time in the sauna rolled over to anything that I was doing. I know if I can make it half way (10 minutes) that I can make it another half (10 minutes) and I take this mindset on a lot of other things to overcome them and put them in proportion.

Dr. Rhonda Patrick’s Instagram post

View this post on Instagram

Just got out of the sauna at an out-of-town gym I don’t usually go to. A lot of people (including my friend @joerogan) have asked what is the best temperature, session time, and frequency are for some of the sauna benefits. Thankfully, theres some great studies out of Finland that documented some helpful numbers! For the minimal benefits of lower cardiovascular disease mortality, lower all-cause mortality, and lower Alzheimer’s disease risk that would be 20 minutes at 174º F (or 79º C) 2-3 times per week. However, those that used the sauna for 4-7 times a week, had an even more robust effect. This is based on the research of Dr. Jari Laukkanen who found in a pretty large trial of over 2,000 participants that men that used the sauna 2-3 times per week had a 27% lower cardiovascular disease risk, 24% lower all-cause mortality, and a 20% lower risk of Alzheimer’s disease compared to men that only used the sauna one time per week. Men that used the sauna 4-7 times per week had an even larger impact: 50% lower cardiovascular disease risk, 40% lower all-cause mortality, and a 66% lower risk of dementia and a 65% lower risk of Alzheimer’s disease compared to men that used the sauna once a week. # These data were significant after adjustment for age, alcohol consumption, body mass index, systolic blood pressure, smoking status, type 2 diabetes, previous myocardial infarction, resting heart rate and serum LDL cholesterol. # I have also talked quite a bit about the benefits of heat shock proteins including the prevention of protein aggregates in the brain that lead to Alzheimer's disease, the growth of new neurons, preservation of muscle mass and more. Heat shock proteins have been shown to be increased by ~50% after 30 minutes in a 163 F (73 C) sauna in healthy young men and women. # To learn more about the effects of using the sauna on human health check out my podcast with one of the world's leading sauna researchers, Dr. Jari Laukkanen. You can find that and more #sauna episodes at foundmyfitness.com/episodes. #fitness #aging #alzheimers #brain #health Studies… https://www.ncbi.nlm.nih.gov/pubmed/27932366 https://www.ncbi.nlm.nih.gov/pubmed/25705824

A post shared by Dr. Rhonda Patrick (@foundmyfitness) on

Just got out of the sauna at an out-of-town gym I don’t usually go to. A lot of people (including my friend @joerogan) have asked what is the best temperature, session time, and frequency are for some of the sauna benefits. Thankfully, theres some great studies out of Finland that documented some helpful numbers! For the minimal benefits of lower cardiovascular disease mortality, lower all-cause mortality, and lower Alzheimer’s disease risk that would be 20 minutes at 174º F (or 79º C) 2-3 times per week. However, those that used the sauna for 4-7 times a week, had an even more robust effect. This is based on the research of Dr. Jari Laukkanen who found in a pretty large trial of over 2,000 participants that men that used the sauna 2-3 times per week had a 27% lower cardiovascular disease risk, 24% lower all-cause mortality, and a 20% lower risk of Alzheimer’s disease compared to men that only used the sauna one time per week. Men that used the sauna 4-7 times per week had an even larger impact: 50% lower cardiovascular disease risk, 40% lower all-cause mortality, and a 66% lower risk of dementia and a 65% lower risk of Alzheimer’s disease compared to men that used the sauna once a week.
#
These data were significant after adjustment for age, alcohol consumption, body mass index, systolic blood pressure, smoking status, type 2 diabetes, previous myocardial infarction, resting heart rate and serum LDL cholesterol.
#
I have also talked quite a bit about the benefits of heat shock proteins including the prevention of protein aggregates in the brain that lead to Alzheimer’s disease, the growth of new neurons, preservation of muscle mass and more. Heat shock proteins have been shown to be increased by ~50% after 30 minutes in a 163 F (73 C) sauna in healthy young men and women.
#
To learn more about the effects of using the sauna on human health check out my podcast with one of the world’s leading sauna researchers, Dr. Jari Laukkanen. You can find that and more #saunaepisodes at foundmyfitness.com/episodes. #fitness#aging #alzheimers #brain #health

Studies…
https://www.ncbi.nlm.nih.gov/pubmed/27932366
https://www.ncbi.nlm.nih.gov/pubmed/25705824

Here is Dr.Rhonda Parick with the science behind sauna use and longevity.

Science/Pdfs – https://www.foundmyfitness.com/reports/sauna-report.pdf

[Note: Do Not comment on this blog about this video. If you want to collab and create a discussion regarding this video please do it in the link here with the video. All comments are for this blog in general. Thank you:) Also you can search for almost anything that was in the video in these links if you have to go back to something.
Also Note*  Collaborating is amazing. Critical feedback is welcome. I am keeping it Good Vibes Only anything else will be deleted. Share The Love. No spam or personal branding!!!! Thank you. Let’s make some new ideas and have fun:)]

Study – https://www.ncbi.nlm.nih.gov/pubmed/15184012

The Cold Shower Challenge

Made famous by Wim Hof, I’m going to extend the actual challenge to 30 days as well so it is all in sync with the challenges.

Link – http://explore.wimhofmethod.com/coldshowerchallenge/

I normally take a cold shower for 1 minute or 2 depending if I went to the gym or not.

But singing and dancing also help me to get through the cold haha.

Concentrated Breathe – We normally (I know I didn’t) pay attention to our breathing throughout the day. But when under extreme conditions we take notice of even the smallest thing. Now I am aware of my breathing throughout the day and focus on it more often (meditation also helps).

Appreciation – I didn’t really appreciate hot showers until I pulled myself away from them and started taking cold showers. After this challenge I incorporated this in my daily life but on my cheat day I will take a hot shower and appreciate every drop of it.

Energy – After the cold shower, I will feel great and ready to take on whatever. The cold is very refreshing once you get used to it and accept it. Like Wim Hof would say “The Cold Is My Warm Friend”.

Benefits Of The Cold

Study – https://www.ncbi.nlm.nih.gov/pubmed/24799686

Reduce that inflammation  

[Note: Do Not comment on this blog about this video. If you want to collab and create a discussion regarding this video please do it in the link here with the video. All comments are for this blog in general. Thank you:) Also you can search for almost anything that was in the video in these links if you have to go back to something.
Also Note*  Collaborating is amazing. Critical feedback is welcome. I am keeping it Good Vibes Only anything else will be deleted. Share The Love. No spam or personal branding!!!! Thank you. Let’s make some new ideas and have fun:)]
The Last But Very Not Least The NOBNOM Challenge
In summary
No booze and No masturbating for 30 days
This challenge was very hard for me but once your body and mind get used to it, it is easy to incorporate whenever you choose to.
Tim explains this very well so
Enter Tim

You know who you are, you filthy animals.

Secret bookmarks to Pornhub (“Discount airfare” – Ha!), secret folders labeled “Tax Returns” for when wifi fails, bookmarks for animated GIFs in case of slow connections (curtsy to Tumblr), Hotspot Shield for when you’re in countries that ban your cherished images (download it before you fly!)…

Oh, wait. Am I projecting again?

Yes, I’ve admitted it before, and I’ll admit it again: dudes watch porn on the Internet. Shocker, I know. All those guys on the magazine covers? They do it, too.

Less obvious, perhaps, is how dramatically your life can change if you quit porn and masturbation for a short period.

I did this for 30 days recently, and — oddly enough — I found it much easier and more impactful to quit booze for the same 30 days. Just a few of the benefits I experienced included…

  • A dramatic surge in free testosterone and sex drive. Dozens of my seemingly healthy male friends, techies in particular, have approached me over the years about chronically low testosterone. There are many potential causes, including late-night blue light, but removing booze and porn appear to open the flood gates. Research (exampleexample) shows that alcohol reduces testosterone levels. So…should you be dating more? Trying a little harder instead of wanking, watching Battlestar Galactica, and calling it a night? This will help motivate you.
  • Increased ability to focus and cognitive endurance. This goes along with increased “T” mentioned above.
  • Getting roughly 50-100% more done. When you aren’t nursing hangovers, chewing up 3-4 hours per night with friends, destroying your sleep with booze, or procrastinating with porn (you know who you are) — miracle of miracles — you get more done! A LOT more done. In my mind, this alone easily justifies a 30-day booze and porn fast. You’ll clear off that goddamn to-do list faster than Speedy Gonzales. And remember: sex is still allowed.

Join Me for Another 30 Days

Link – https://tim.blog/2014/07/30/nobnom-no-booze-no-masturbating/

 

Let me know below how everything goes!!!!

Enjoy:)

Where to find everyone

Tim Ferriss

Website – https://tim.blog/

YouTube – https://www.youtube.com/user/masterlock77

Twitter – https://twitter.com/tferriss

Instagram – https://www.instagram.com/timferriss/?hl=en

Dr. Aubrey de Grey 

Website – http://www.sens.org/about/leadership/executive-team

YouTube – https://www.youtube.com/watch?v=AvWtSUdOWVI

Twitter – https://twitter.com/search?q=aubrey%20de%20grey&src=typd

Instagram – https://www.instagram.com/aubreydegrey/?hl=en

Wim Hof

Website – https://www.wimhofmethod.com/

YouTube – https://www.youtube.com/user/wimhof1

Twitter – https://twitter.com/Iceman_Hof

Instagram – https://www.instagram.com/iceman_hof/?hl=en

Dr. Rhonda Patrick

Website – https://www.foundmyfitness.com/

YouTube – https://www.youtube.com/user/FoundMyFitness

Twitter – https://twitter.com/foundmyfitness

Instagram – https://www.instagram.com/foundmyfitness/?hl=en

 

Find Me CJ Lewis @

Instagram – https://www.instagram.com/cjlewisviews/

Facebook – https://www.facebook.com/cjlewisviews/

Twitter – https://twitter.com/CjLewisviews

YouTube  – https://www.youtube.com/channel/UCHmHDqPCYbm5hiqrzuBkcFw?view_as=subscriber

My Book

Brain Priming – https://www.amazon.com/Brain-Priming-Cj-Lewis/dp/1978321104/ref=sr_1_1?ie=UTF8&qid=1510426815&sr=8-1&keywords=brain+priming

School of Thought

https://cjlewis.blog/category/school-of-thought/

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