Lumida Legacy 2024 Health and Wellness Gift Guide

Author

Justin Guilder
December 25, 2023

“Our bodies are gardens, to the which our wills are gardeners”

William Shakespeare, Othello

The Lumida Legacy 2024 Health and Wellness Gift Guide

As we navigate the complexities of modern life, the importance of maintaining and enhancing our health and wellness has never been more evident.  Whether you're looking to treat yourself or searching for the perfect gift for someone special, our carefully curated list of 10 health and wellness gifts is here to inspire you.

This inaugural list focuses on products that cater to sleep and gaining a deeper understanding of one's physical health. These gifts are more than just items; they're gateways to better living, offering support and solutions in our ongoing quest for well-being.

Each recommendation is designed to cater to those who are passionate about their health and fitness or those beginning their journey towards a healthier lifestyle. So, whether you're investing in yourself or encouraging a loved one, these gifts are a step towards a more mindful, healthier 2024. Let's explore these thoughtful and impactful options together!

I’m a huge fan of the Lemome Dotted Bullet Grid Notebook. Writing is how I journal in the morning, organize my week, and take notes during the day.  I keep two notebooks on my desk: one personal and one professional.  Of course, there are lots of notebooks on the market and I’ve used plenty of others.  For the price, I believe the Lemome is by far the best.  It looks great and works well.  Importantly, the paper is thick enough to avoid ink bleed through from page to page and it lays flat, both of which are essential in my opinion.   

If you’re interested in a more guided experience for a particular mental health use case, I recommend Therapy Notebooks.  Built with guidance from therapists and clinicians, they offer 6 use case specific notebooks:

  • Anti-Anxiety Notebook

  • Build-a-Habit Guide

  • Therapy Journal

  • The Field Guide for Depression

  • The Anti-Insomnia Notebook

  • The After-Trauma Notebook

As someone who's focused on optimizing my health and well-being, especially through quality sleep, the Eight Sleep Pod has really caught my attention. Quality sleep is crucial; it sets the tone for your entire day.  I've been exploring ways to enhance my sleep experience, and the Eight Sleep Pod seems like it could be a significant step in that direction.

The feature that really stands out to me is the ability to set two different temperatures for each side of the bed. This is particularly appealing since it would allow my wife and me to enjoy our individual comfort levels without compromising. In a household where temperature preferences vary, this kind of personalization is a big deal.  The thought of having a bed that can cool down on one side while warming up on the other is pretty impressive and seems like a game changer for couples with different sleeping temperature preferences.

Although I already have a system for tracking my sleep data (COROS Pace 3 recommended later) and a separate alarm setup (Hatch Restore 2 recommended later), the temperature control aspect of the Eight Sleep Pod alone makes it a highly attractive addition to my sleep routine.  Although I won't be using those features, knowing that they are there and well-integrated adds to the appeal of the product as a comprehensive sleep solution.

The idea of having a bed that can adapt to our individual needs, potentially leading to a deeper and more restful sleep, is something I'm looking forward to experiencing when I move in the spring.

I've been using the Hatch Restore 2 for a while now, and it's an essential part of my sleep and morning routine. One of the standout features for me is the gentle alarm function. I generally wake up at 5 am to the gentle sound of birds chirping, a feature that allows me to start my day without disturbing my wife.  I have a second alarm scheduled for my wife that only gradually increases the brightness in our room.  The versatility, sound or sunlight or both, is so much more pleasant than a traditional alarm clock.

At night, I use the light feature of the Hatch Restore 2 for reading. It's just the right amount of light – not too bright to keep my wife awake, but enough for me to comfortably read my book. It's a small thing, but it makes a big difference in our nighttime routine.

I've also found the Hatch Restore 2 to be an excellent purchase for kids. In fact, I bought one for my oldest son. It's been great for him, especially with the customizable soundscapes and light colors.  He loves that he was able to select a soundscape and customized night light to fall asleep to and a separate morning alarm and sunrise.  It has helped create a more calming bedtime environment and more manageable morning.

Overall, I've been really happy with my Hatch Restore 2, both for my own use and as a helpful tool for my son. It's one of those gadgets that you don't realize how much you need until you start using it, and now I can't imagine my routine without it.

I've been keeping an eye on the Oura Ring, and though I haven't personally used it, I believe it's a fascinating piece of tech, especially for those who aren't into weight training. For me, the idea of wearing a ring while lifting weights doesn’t work. But for those who focus more on other types of fitness activities, the Oura Ring could be a great fit.

The Oura Ring is known for its sleep tracking capabilities, which are top-notch. It gives a detailed analysis of sleep stages, readiness, and overall sleep quality. For anyone who's into cardio, yoga, or other fitness forms that aren't as intense on the hands, this ring seems like a seamless way to track your health metrics without the bulkiness of a watch.

Now, a gentle nudge to those who might be shying away from weight training: while it's great to have a fitness routine you're comfortable with, incorporating some resistance training can bring a whole new level of benefits. It's not just about building muscle; it's about enhancing bone density, improving posture, and boosting metabolism. And don't worry – you don't have to go heavy. Even light resistance training can make a significant difference.

Back to the Oura Ring, its discreet design makes it an attractive option for all-day wear, and it's packed with features that track activity, heart rate, and even temperature. It's a neat little gadget for those who want to keep a close eye on their health metrics without the commitment of wearing a watch or band, especially during workouts.

So, while the Oura Ring is not my personal choice due to my focus on weightlifting, I see its appeal for those with different fitness priorities. And for those of you who haven't yet ventured into resistance training, maybe consider giving it a try – your body will thank you in the long run, and who knows, you might find it's not as intimidating as it seems!

  1. COROS Pace 3 (pair with COROS Heart Rate Monitor)

Over the past year, I've incorporated cardio into my workout routine, something I hadn't focused on much before. This change came after reading Dr. Peter Attia's "Outlive," where I learned about the importance of adding zone 2 cardio to my fitness regimen. His insights really resonated with me, highlighting how crucial zone 2 cardiovascular exercise is for my healthspan and longevity.

With this new perspective, I started using a Polar HR monitor on a chest strap to target zone 2.  Though I got used to the chest strap, it was a bit awkward.  

Recently, I began to incorporate running into my routine and needed a GPS watch.  I bought COROS Pace 3 and paired it with the arm strap HR rate monitor to help guide and track my cardio workouts, which now include a mix of running, rowing, and using the elliptical. 

What's great about the COROS Pace 3 is how accurately it monitors heart rate and tracks GPS, which is essential for my zone 2 training sessions. Whether I'm out for a run or on the elliptical, I can rely on the watch to keep me informed about my heart rate zone, ensuring that I'm working out at the right intensity for optimal cardiovascular benefits.

I opted for the Pace 3 because of all the added functionality, including sleep analysis.  This feature has been a huge, unexpected plus. Understanding my sleep patterns and quality has helped me fine-tune my recovery, which is vital now that I'm doing more cardio.

I'm thankful for the insights from "Outlive" that prompted me to add cardio to my routine, and for the COROS Pace 3, which has made tracking and optimizing these workouts so much easier and more effective. This combination has truly enhanced my approach to fitness and overall health.  

I've been using the Theragun Pro for a while now, and honestly, it's been a game changer for my muscle recovery. The design is super user-friendly; the triangular handle makes it easy to reach those tricky spots on my back and shoulders without any awkward twisting.  

The thing I love most is that I can adjust the speeds depending on how sore my muscles are, which is great, particularly when my quads are screaming after leg day. The different attachments are handy too – I can switch them out depending on which muscle group I'm targeting.

And let's talk about the battery life – it just goes on and on. I don't have to charge it all the time, which is a relief. For anyone who's into sports, workouts, or just needs a solid muscle massage at home, I'd definitely recommend giving the Theragun Pro a try. It's a key part of my recovery routine.

Viome offers several personalized health assessments.  The Full Body Intelligence Test provides a comprehensive analysis of gut health, biological age, and nutritional needs through various tests.  It is particularly detailed, offering over 50 health scores. 

Most intriguing in my opinion is that the RNA analysis results in personalized recommendations for food, supplements, probiotics, and prebiotics.  Those personalized recommendations are designed to help you improve your comprehensive health function: digestion, cellular health, brain & cognitive function, heart health, immunity, and resilience to stress. 

I’m planning to gift myself this test for my upcoming 43rd birthday.

I'm currently on a five-month waitlist for a Prenuvo MRI scan, and my anticipation has only grown since I was given a tour of their facility in Bethesda. The Prenuvo MRI scan appeals to me as a comprehensive, non-invasive diagnostic tool that offers an in-depth look into the body, potentially detecting a range of health issues early. This proactive approach to health care is something I value greatly.

During my visit to the Bethesda facility, I was genuinely impressed by the modern setup and the latest technology they use. It gave me a great deal of confidence in the quality and reliability of the scan I'll be receiving. What really stood out was the professionalism and kindness of the management and staff. They were exceptionally welcoming, taking the time to explain the process in detail and answering all my questions with patience and thoroughness.

Another highlight of my visit was seeing the app that allows patients to view their scan results. The convenience and empowerment that come with having my health data accessible on my phone struck me as a significant advancement in patient care and transparency.

The only downsides to this whole experience are the cost ($2500) and long wait time for the scan. However, considering the potential benefits and the peace of mind that comes with such comprehensive health insights, I believe the wait is justified. I'm looking forward to getting my Prenuvo MRI scan and using the results to make informed decisions about my health and well-being. The visit to their facility has reinforced my belief that this scan is an important step in managing and staying proactive about my health.

I recently had a DEXA scan, and honestly, it was eye-opening because of the granular body composition detail it provides.  If you're not familiar with it, a DEXA scan is similar to an X-ray that gives you a detailed, section by section breakdown of your body fat, muscle, and bone density.  

The process was straightforward and quick. I simply had to lie still on a table while the machine did its thing, which only took a few minutes. 

The scan showed me not just how much fat and lean muscle I have, but where it's distributed in my body. I was surprised to see the difference in muscle mass between my left and right side – something I'd never have guessed by looking in the mirror or even from regular gym workouts.  You think you know your body, but seeing those numbers and images really puts things into perspective.

Seeing my bone density was also important.  At the end of my grandfather’s life, he was hunched and wheelchair bound because of osteoporosis.  Bone density is probably one of those things you don’t think about, until it is too late.  But it's so important for overall health. 

Getting a Dexa scan gave me insights that no scale or mirror could. If you're curious about what's really going on with your body composition, I'd definitely recommend getting one. It's a bit like having a roadmap for your health and fitness journey. The scan gave me a baseline to work from and I plan to repeat the test every 6-12 months to make sure I’m maintaining my body composition and lean muscle mass.

I've been exploring different ways to keep my brain sharp and recently delved into Lumosity, a brain training program. It's become increasingly clear to me how important brain training is for plasticity and overall cognitive function. We often focus so much on physical fitness and heart health, and while those are crucial, sometimes the health and training of our brain can be overlooked.

Lumosity offers a range of games and activities designed to improve various cognitive skills like memory, attention, flexibility, speed of processing, and problem-solving. What's intriguing about this platform is how it turns cognitive training into an enjoyable and engaging experience. It's not just about challenging your brain; it's about having fun while doing it.

In the same way that we dedicate time for physical workouts, meditation, journaling, or therapy for our mental health, I believe it's equally important to train and exercise our brains. Lumosity provides an accessible way to do just that. By regularly engaging with the platform, I've noticed improvements in areas like my memory recall and my ability to process information quickly. These might seem like small gains, but they add up and have a noticeable impact on daily life.

The platform's approach to brain training is based on the concept of neuroplasticity – the brain's ability to reorganize itself by forming new neural connections. This is crucial as we age, as it helps maintain and improve cognitive health. Lumosity makes this training approachable, with a personalized training program that adapts to your progress.

Overall, my experience with Lumosity has been very positive. It's a reminder that brain health is an integral part of our overall well-being. Just as we take the time to train our bodies and care for our mental health, we should also invest in keeping our brains active and agile. Lumosity offers an enjoyable and effective way to do that, and I find it to be a valuable addition to my daily routine.

In conclusion, our 2024 Health and Wellness Gift Guide is designed with the ultimate goal of enhancing your longevity and improving your healthspan. Each item on our list is more than just a gift; it's an investment in a future of better health, greater vitality, and enhanced well-being. These products embody the spirit of innovation and dedication to wellness that is essential for a longer, more fulfilling life.

Remember, the journey towards improved health and extended longevity is a deeply personal one, yet it's also a path that we can walk together. Whether these gifts are for you or for someone you care about, they represent a commitment to living better, not just longer. We hope this guide inspires you to embrace the possibilities of a healthier tomorrow and to cherish each step along the way.

Here's to a 2024 filled with health, happiness, and the pursuit of a long, vibrant life! 🌟

Justin

Bonus Section: My Favorite Books of the Year

As we celebrate a year of incredible literary achievements, let's delve into our bonus section highlighting my favorite books of the year. Each of these selections stands out in its respective category, offering readers a unique and enriching experience.

In the category of health and longevity, Dr. Peter Attia's "Outlive" takes the spotlight. This book is a deep dive into the science of living a longer, healthier life. Dr. Attia blends cutting-edge research with practical advice, making it a must-read for anyone interested in extending their healthspan.

For lovers of rich storytelling, Gabrielle Zevin's "Tomorrow, and Tomorrow, and Tomorrow" is a standout. This novel explores the complexities of friendship, creativity, and the immersive world of video game design. It's a captivating story that resonates with emotional depth and human connection. I couldn’t put this book down.

Rebecca Renner's "Gator Country" is an exhilarating journey into the heart of the Florida Everglades. It's a thrilling blend of environmental journalism and adventure, revealing the hidden dangers and beauty of this unique ecosystem. Perfect for those who love nature and edge-of-your-seat storytelling.

Stuart Gibbs' Charlie Thorne series is the best young adult series I have ever read. This year he released "Charlie Thorne and the Curse of Cleopatra". It's a fast-paced, intelligent adventure that follows young genius Charlie Thorne on a thrilling quest involving ancient mysteries and untold treasures. This is the third in the series and by far my boys’ favorite.

Winner of the 2023 Pulitzer Prize for Fiction, Hernan Diaz's "Trust" is a masterpiece. This novel is a compelling examination of the American dream through a unique, multifaceted storytelling approach. It offers a complex narrative that explores themes of wealth, power, and perception.

Each of these books offers something special, whether it's a journey into personal health, an exploration of human relationships, an adrenaline-fueled adventure, or a deep dive into the complexities of society. They’re not simply stories; they’re gateways to different worlds and experiences, making them perfect additions to any book lover’s collection.

Happy reading!