Great Age Reboot®Post of the week: The 2nd Most Important Muscle in Your Body
How to strengthen it in 3 minutes a day
Today in this blog let’s talk about increasing the strength and capability of the second most important muscle in your body IMHO. To do that I will share part of the script we are developing for a Large Language Model with tight guardrails for Ai coaching of Dr Roizen’s Longevity, and Rewards for Better Health ™programs. The Italics are the directions to the Ai voice of the coach [me, Dr Roizen or a more empathetic nurse that speaks 44 languages, Rachel, or a little less empathetic nurse Lisa. The full program scripts are now more that 1000 pages…
This Ai coaching program will be part of our Therapeutic Exchange Program—see LifespanEdge.com—and part of the program that employers and anyone can subscribe to at LongevityPlaybook.com within a few months. We add the song that the Ai instrument has created from this aspect of the coaching program at the end:
START:
[Q-P 4071] Now I’d like to talk about doing resistance for the second most important muscle in your body I call it The Unsung Heroes of Wellness: Beyond Core and Cardio’ Lets go ahead..okay?
Ans _______________
[Q-P 4072] In the world of fitness, the importance of a strong core is often highlighted for its role in enhancing balance, reducing the risk of back injuries, and promoting independent mobility. Yet, despite the core's undeniable significance, I propose we shift our focus to an equally crucial, yet frequently overlooked, aspect of physical health: the muscles that power your very breath.
[Q-P 4073] What is the most vital muscle in your body?
Ans _______________
[Q-P 4074] For most, the answer is straightforward—my heart. As the epicenter of your circulatory system, the heart's health is non-negotiable, underscoring the importance of regular cardiovascular exercise. We’ll get to that in a latter call but now I want to ask you another fun quiz question? Can you guess the second most important muscle?
Ans _______________
[Q-P 4075] Excellent choice! Few people do get it right. It's the diaphragm.
Comment _______________
[Q-P 4076] Often overshadowed by its more glamorous peers, this dome-shaped muscle is fundamental to our respiratory system. Strengthening the diaphragm not only enhances your endurance but also plays a critical role in stress management. A double benefit!!! Are you already doing a breathing exercises?
Ans _______________
[Q-P 4077]Well let’s go for a double benefit. Enter inspiratory resistance training—a simple yet revolutionary exercise that targets the diaphragm. This practice not only fortifies your breath but also offers a meditative, stress-relieving experience.
[Q-P 4078] Here's a quick guide to get you started:
1. **Positioning**: Place a finger on your belly button.
2. **Breathing**: Inhale deeply thru your nose, hold that breath, and then take another breath on top of it.
Let it out.
Ans _______________
[Q-P 4079] Another question now—which way did your finger move when you breathed in?
Ans _______________
[Q-P 4080] 3. **Observation**: Did you notice which way your belly button moved? Let's do it again. Which way did your belly button, first the big breath, hold it, then this big breath on top of that. Which way did your belly button move?
Ans _______________
[Q-P 4081] It should move outward. That's when you're using your diaphragm. Most of us breathe with our chest muscles and don't breathe with our diaphragm enough to strengthen it.
Ans _______________
[Q-P 4082] So one of the things we hope you will consider purchasing is a inspiratory resistance training device. Heck we want you to buy two of them. Dr Roizen has one that he carries with him when he travels. It costs about $12.95 before the pandemic on Amazon. It's now around $19.95.
[Q-P 4083] The really good plastic ones do the same thing, but are a little fancier and a little more specific in their resistance to breathing, cost around $50. They were about $15 before the pandemic, now $50 –no mold or design change, ridiculous but Dr Roizen has one of each.
[Q-P 4084] Both of these are like breathing through a straw with your hand over your nose, closing the breathing system thru your nose, so that you strengthen, you cause resistance to your diaphragm moving air in. You want to breathe with your mouth at this time. As you get stronger, you make the straw narrower and you then strengthen your diaphragm.
[Q-P 4085] Do you think you can get one of these?
Ans _______________
[Q-P 4086] It is really important as the diaphragm is the second most important muscle in your body and really a good one to practice strengthening daily.
[Q-P 4087] Do you think, XXY, you can find the time to breathe deeply thru this device 10 times in the morning and 10 times in the evening?
Ans _______________
[Q-P 4088] Dr. Roizen and his team believes that it also helps with stress management. neglecting the full capacity of our diaphragmatic muscles. By consciously practicing diaphragmatic breathing, we can reverse this pattern.
Commit to this practice by using your inspiratory resistance trainer twice daily—10 breaths in the morning and 10 in the evening. This routine, endorsed by Dr. Roizen and his team, not only builds diaphragmatic strength but also cultivates a sense of calm and resilience against daily stressors.
Ans _______________
[Q-P 4089]To summarize where you are so far in the physical activity program, keep doing 10K a day and step and step equivalents and start adding the 6 core exercises we’ver reviewed. And while core exercises remain a staple in any fitness regimen, expanding your focus to include the diaphragm ensures a more complete approach to health. To enhance your practice, consider investing in an inspiratory resistance training device. By embracing inspiratory resistance training, you unlock the potential of your breath, fortifying both body and mind. I think that’s enough new for today. I’ll call you at the usual time tomorrow to check in, Okay?
Ans _______________
[Q-P 4090] After one month of progressive coaching on resistance exercises ] Congrats XXY and BRAVO, BRAVO!!!! We’re going to move to cardio next month—those activities that increase your heart rate substantially. Dr Roizen and his team feel strongly you should check with your doc before you start or increase cardio training—Will you start to do that—will you be able to do that?
Ans________________.
[Q-P 4091 --Hit 10 K a day average for 2 months and 20 min of resistance training a week for two months and inspiratory resistence training at least 5 days a week and doc contacted]:
Verse 1)
Hey, listen up, we’re gonna talk tonight,
About the muscles that keep you strong and tight.
Third on the list, your core's the key,
Keeps you moving, living free.
(Pre-Chorus)
But can you guess what’s number one?
It's your heart, keeps you on the run.
And number two, yeah, it’s a surprise,
It's your diaphragm, open your eyes.
(Chorus)
Breathe it in, feel it deep,
Strengthen your core, in your sleep.
Belly button out, that's the way,
Diaphragm strong, every day.
Feel the rhythm, feel the beat,
Stress melts away, oh so sweet.
(Verse 2)
Inspiratory training, it’s the way to go,
Put your finger on your belly, let it flow.
Take a breath, hold it tight,
Another on top, feel the might.
(Pre-Chorus)
Travel with me, just $19.95,
A little device keeps your breath alive.
Plastic or fancy, it’s all the same,
Strengthen your breath, win the game.
(Chorus)
Breathe it in, feel it deep,
Strengthen your core, in your sleep.
Belly button out, that's the way,
Diaphragm strong, every day.
Feel the rhythm, feel the beat,
Stress melts away, oh so sweet.
(Bridge)
Morning and night, ten times through,
Resistance training, just me and you.
Straw in your mouth, nose held tight,
Diaphragm power, reach new heights.
(Outro)
So take this journey, come along,
Strengthen your breath, stay strong.
Do you think you can? Oh, I know you can,
With every breath, you're a stronger woman or man.