πŸ… Measuring Health 2.0

πŸ‘‹ Hello friend

Today, I’ll give you an insight into my current health data, measured with Sceneca at IceSpa DΓΌsseldorf.

I routinely measure my body parameters every 2 months with Seneca. In the last newsletter Measuring Health 1.0, I wrote about my goals.

A modern rendition of Leonardo da Vinci's Vitruvian Man, depicted in white lines on a dark background. This iconic image symbolizes the blend of art and science, capturing the ideal human body proportions within a circle and a square, emphasizing symmetry and harmony in human anatomy.
Leonardo da Vinci's Vitruvian Man

These were my Goals, 2-3 months ago (in descending priority)

  1. Improve posture, especially in the neck area
  2. Reduce body fat to 15%
  3. Balance alignment

Actual Results After 2 Months

  1. Posture: Slight improvement in head alignment (noticeable at the nose).
Comparison of posture improvement over two months, showing changes from February 27, 2024, to April 26, 2024. The side-by-side images illustrate enhanced spinal alignment and reduced forward head posture. The progress is highlighted by arrows pointing to key areas of improvement.
Posture Improvement Comparison Over Two Months
  1. Body Fat: Reduced from 17.2% to 16.6%.
Comparison of body composition metrics between February 27, 2024, and April 26, 2024. The data highlights a reduction in body fat percentage from 17.2% to 16.6%, along with improvements in waist-to-hip ratio and other health parameters. This visual chart underscores effective changes through targeted fitness and dietary strategies.
Body Fat Reduction Progress from February to April 2024
  1. Balance: Health professionals confirmed that a 1.3 cm difference between shoulders is within the normal range and does not require action.

My Strategies to better my Posture and reduce Body Fat

Posture Strategies

"The alignment of your head, neck, and shoulders can significantly impact the drainage of blood from your brain, influencing your overall well-being." - DOI: 10.4103/bc.bc_25_18

πŸ¦• Lengthen Your Spine with Visualization

  1. Imagine a string pulling your spine straight up.
  2. Focus on lengthening through the back of your neck.
  3. Keep your chin slightly tucked.
  4. Pull your shoulders down and back.
  5. Keep your chest open and pelvis neutral.
  6. Distribute your weight evenly between both feet.

πŸƒβ€β™€οΈ Boost Circulation and Focus with Movement Breaks

Try these movements:

  • Roll your shoulders backward.
  • Stand up and reach your arms overhead.
  • Gentle spinal twists in your chair.
  • Lean your head side to side slowly.
  • Take a short walk or do some lunges.
  • Perform a few standing backbends.

☎️ Practice Proper Phone Ergonomics

  • Hold your phone up in front of your face.
  • Keep your head aligned over your shoulders.
  • Maintain a straight spine.

2 exercises that Bryan Johnson's Posture Coach recommends in the Youtube Video How I fixed my terrible posture. (timestamp 02:38)

Body Fat Reduction Strategies

  • HIIT training 10 minutes: Monday, Wednesday, Friday
  • Daily 30-minute morning workout
  • Bryan Johnson’s nutrition plan

Goals for June 27, 2024

  • Reduce body fat to 16%
  • Further improve posture, aiming for a more upright neck position (a nose length difference)

If you enjoy this health-focused newsletter, hit the like button so I know this topic interests you. πŸ˜„

Have a great week!

xx Lukas

Man in a blue shirt and black shorts stretching outdoors during a morning workout. He is leaning against a concrete structure, enjoying the sunny weather in a park-like setting.
Couch Stretch for the daily morning workout

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