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I usually create my health goals as a subset of my overall goals. This year, my health goals deserve this separate post. Health becomes more important when you are nearly 50 years old.<\/p>\n
Last year, I accomplished my goal of losing 20 pounds<\/a> and 3% body fat. I lost around thirteen through traditional diet and exercise and seven more in six weeks of semaglutide. That previous link covers how I was able to get it legally and cheaply.<\/p>\n I got diagnosed with ADHD, regrew some hair<\/a>, did some extra deep dental cleanings, started some anti-aging creams, and got a full body analysis with DexaFit. You can read more about all that in my recent yearly review<\/a>.<\/p>\n So, what\u2019s on tap for 2025?<\/p>\n My December weight came in at 175 pounds, and my body fat was 22.5%. Getting to 164 pounds for my 5\u20198\u2033 height would get my BMI in the healthy range. I don\u2019t consider BMI a good health benchmark, but it gives me a convenient target. Given the success I\u2019ve seen with the semaglutide so far, it seems like 164 pounds is possible. I\u2019m taking a shot in the dark, though, because my body may build resistance, or I may lose access to semaglutide if the compounding pharmacy\u2019s loophole disappears as expected.<\/p>\n As for body fat percentage, I\u2019ll shoot for 19%. That feels aggressive, but the semaglutide continues to do its job. As we near the end of January, I\u2019m down to 21.7% body fat.<\/p>\n Goal: Weight 164, Body Fat 19%<\/b><\/p>\n There are two main components to getting there: diet<\/b> and exercise<\/b>. This goal goes hand-in-hand with the one above. However, I\u2019m keeping it separate because it is based on my actions. The above are simply the results.<\/p>\n Even before semaglutide, I was much better at controlling my diet than exercising. This year, my diet goals will center around limiting ultra-processed foods. I\u2019m starting to learn more about these, and perhaps I\u2019ll write an article about them in a few months.<\/p>\n I used to be great at exercise, but I haven\u2019t been able to get that momentum going again. That will be the main challenge for this year.<\/p>\n Like last year, I\u2019ll grade each category (diet and exercise) on a scale of 1 to 5, with 1 being the minimum and 5 being the highest effort. It\u2019s possible to earn 10 points a week or 520 points a year. I got 266 points last year, and I\u2019m hoping to get 300.<\/p>\n My family has a history of high blood pressure. The last couple of times that I went to the doctor, it\u2019s read high on their digital device. When my doctor takes it the old-fashioned way, though, she says it is fine. I don\u2019t know how much I trust that.<\/p>\n I have been testing my blood pressure at home since the new year, and I\u2019ve had a high rating in two of the dozen times. I\u2019m going to present her with a graph at my physical in a few days and see what she says with more data points.<\/p>\n It\u2019s important to get doctors appointments in. I have the afforementioned physical next week. In preparation, I got the blood work my doctor requested done. I gave it a look and it seems like I got great results. In particular, my cholesterol looks amazing. We\u2019ll go over it in detail at the physical.<\/p>\n I should also get a colonoscopy done. I have been putting it off, but not for the reasons that everyone typically does. I simply don\u2019t like the idea of losing a day and inconveniencing my wife to do the driving and picking me up. I don\u2019t know how the kids are going to manage to get to their school and activities with my wife\u2019s work schedule.<\/p>\n Get another DexaFit scan done. Last February, I got a body composition test, VO2 Max test, and a Resting Metabolic Rate (RMR) test.<\/p>\n The body composition test gives detail of body fat percentage, visceral fat, and bone density. My body fat and visceral fat scores were not good, but my bone density was great. Hopefully with the lost weight, I\u2019ll do much better this year.<\/p>\n My VO2 Max test score was 32.2. It seems my peers are 39, so I have some work to do there. This is largely a cardio measurement, and I don\u2019t think I\u2019ve improved on that over the last year. Maybe just carrying less weight will be worth a couple of points.<\/p>\n My RMR rate was 2,036 calories\/day. I think I want this number to be higher, as it may mean that I burn more calories at rest. I think I understood it last year.<\/p>\n Overall, my DexaFit results gave me a Body Score of a C+ and Biological Age of 49 years old. Hopefully, I can improve.<\/p>\n I read Get Rich Slick\u2019s parallel medical ecosystem<\/a> and I love it. The idea is that the medical system in the United States has failed us, and it\u2019s time to take matters into our own hands.<\/p>\n I think he takes it a little far, but I can\u2019t disagree. Trying to get my son diagnosed with ADHD took over a year. There was a waiting list to get appointments for testing. Then, the testing took place over a series of weeks. Finally, in the end, the insurance refused to pay because the testers didn\u2019t do something they were supposed to at the beginning. The testers wouldn\u2019t give us the results without getting paid (which is fair), and we couldn\u2019t create a time machine to get the testers to submit the paperwork at the start of the process to check the box that insurance needed. My wife was able to report the insurance to some agency, and a few months later, we finally got the diagnosis.<\/p>\n I think about that process often. Whenever I deal with health care, something similar to that happens. It feels like I lose a couple thousand dollars worth of productivity every time I rely on insurance. At best, it\u2019s a gamble. The last thing I need is to pay $629 for a Band-Aid<\/a>.<\/p>\n There\u2019s definitely a place for the regular healthcare system, but Get Rich Slick is looking to do things that aren\u2019t typical. For example, he mentions Function Health<\/a> that can do hundreds of tests for under $500. He also mentions DexaFit, as I did above. Each of these things gives me something to look into. It\u2019s like putting together pieces of a puzzle. I\u2019m excited to take this new journey, though I imagine it may be a bumpy road with some scammy bad actors.<\/p>\n I have already started looking into Function Health, and the Reddit threads seem interesting. They take a lot of blood, which may not work well for me. I donated blood once and passed out soon after. It may be that there are diminishing returns when you start measuring hundreds of markers. Something tells me that I\u2019m better off focusing on the big things, such as the blood pressure above.<\/p>\n I used ChatGPT to create a longevity expert. It gives me a lot of generic advice such as eating more protein from plants. However, I like that I can give it information about myself and have it update my longevity. Then I can ask it hypotheticals such as \u201cHow would it impact my longevity if I dropped another 10 pounds?\u201d<\/p>\n I\u2019m not saying that AI is perfect, especially in an area as imprecise as predicting longevity. However, I feel like it is giving me a recipe to live longer. I plan to use AI as a tool to help determine my biological age and reduce it.<\/p>\n I have a lot of articles and research that I \u201csaved for another day\u201d to review. Some of it is stuff based on Blue Zones, which the ChatGPT above covers quite well. The rest is more in the \u201cOther Tests\u201d category above. One of my tasks will be to review it all. For example, there\u2019s a tech millionaire, Bryan Johnson, who does a billion things a day to try to remain young. I probably won\u2019t do the vast majority of what he does, but I found it interesting to read about it. As I was about to publish this, I saw that he has a new Netflix show called Don\u2019t Die. He seems to have taken Ray Kurzweil\u2019s lifestyle that I mentioned briefly in 2008<\/a> and expanded on it.<\/p>\n Last year, one of my hobbies was learning how to solve a Rubik\u2019s Cube. I told a friend and she gibed, \u201cAnyone can learn to do that. It\u2019s a stupid human trick.\u201d<\/p>\n She was mostly right. The algorithm can be learned by even very young kids. I wanted to learn to do it because:<\/p>\n Duolingo\u2019s topic came up at a financial conference last year. I mentioned that I have a 2000+ day streak of studying Japanese. A couple of people were learning Spanish, and they were very good \u2013 better than my Spanish, which is much better than my Japanese. I really can\u2019t say much in Japanese because I do the bare minimum every day. Only one other person in the group seemed to understand why I bothered.<\/p>\n I explained that it helped me build a foundation. If we wanted to book a trip to Japan in a few months, I could ramp up my learning and get by. However, another reason is that it helps exercise my brain in entirely new ways. How many people pick up a new alphabet after the age of 40?<\/p>\n In addition to Duolingo, I do daily puzzle games from the New York Times. My main three are Wordle, Strands, and Connections. Connections requires the most brain power. That one is by far the best in my opinion.<\/p>\n Traditionally, I\u2019m very left-brain focused. That\u2019s the logical and analytical side. I\u2019m looking to work my right brain a little more this year. That\u2019s the creative side of the brain. To do that, I want to learn to play the ukulele. This has been a goal for a few years now. History isn\u2019t looking good on this one. However, it wasn\u2019t looking good for the Rubik\u2019s Cube last year.<\/p>\n Another right brain activity is art. I\u2019ve started to use my Kindle Scribe to draw<\/a>. It\u2019s very cool because you can zoom in and edit the picture and then zoom it back out. I know this technology is in all sorts of tablets with pen support, but the battery life, note-taking, and Kindle books make it a good fit for me. Here\u2019s a picture of an Australian Cattle Dog (similar to my own) that I drew from following along with a YouTube video:<\/p>\n Considering that I have no artistic skill and it\u2019s my first attempt in more than 30 years, I\u2019m fairly proud of it.<\/p>\nPhysical Health<\/h2>\n
Weight and Body Fat<\/h3>\n
Diet and Exercse<\/h3>\n
Blood Pressure<\/h3>\n
Appointments<\/h3>\n
Body Analysis<\/h3>\n
Other Tests<\/h3>\n
Longevity Hacking<\/h3>\n
Brain Health<\/h3>\n
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