The AP Lifestyle

The AP Lifestyle

A lifestyle brand image built around modern health-conscious adults who integrate medicine, supplements, and wellness habits as part of daily life.

Often portrayed visually and holistically as Healthy food (fruits, veg, herbs, spices), Supplements & pharma aids, Exercise & movement, Longevity hacks (fasting, sleep optimization) and Sexual vitality & confidence. Re-inventing your health with evidence-based nutrition.

In 2017, South Africa spent 8.1% of GDP on health care, or US$499.2 per capita. Of that, approximately 42% was government expenditure. About 79% of doctors work in the private sector. The public sector uses a Uniform Patient Fee Schedule (UPFS) as a guide to billing for services. SA’s universal health coverage is 0.71 of 1 – better than Africa 0.44 – not close to the world average of 0.68.

South Africa people-to-doctor ratio is currently 4024:1 in the public sector, and 330:1 in the private sector.

The Adult Pharma Lifestyle:

Exercise
Intermittent fasting
Healthy food choices
Knowledge

Exercise

When last did your body give you a compliment? When last did your body say thank you to you? Has it been so long that you can’t even remember that such a thing exists? When last did endorphins kick in?

Jogging (Cycling / Swimming)

Knowledge

Of Nutrients and Supplements your body needs

How well do you manage stress

My story and background.

 I chose jogging – no gym + long-term fees + subscriptions, no expensive equipment, flexible times, outdoors (vitamin D). Choose the type, duration, intensity, and recovery period. If you’re overweight, or so unfit that you need to start with walking, that’s also okay. A minimum of 25 minutes is required before weight loss will kick in. What is your ideal weight? What is the goal you want to achieve?

What is your 6-month goal with jogging, and your 12-month goal with jogging?

 Whatever you choose, it must include a minimum of 150 minutes of cardiovascular exercise per week. Convenience has become the standard. That’s why the number of people with diabetes has doubled in the past six years. Why 80 million people in the USA are now pre-diabetic. Hear what the WHO says in its 2024 annual report:
 There are now more obese people in the world than there are undernourished people.

If you’re starting out – are overweight – and your main reason is to lose weight – then zone 2 jogging is ideal. That’s 60–70% of your maximum heart rate.  Mine, for example, is between 99–116 bpm.

 You should be able to say a full sentence of 20 or more words while jogging.

What have we learned so far?

 You have enough glucose in your pancreas + liver + muscles to be converted into energy in the body for 24 hours (reserves). You want to lose weight. So we want to switch from glucose burning to fat burning. As soon as you put the body under too much stress, what happens?

 We all know the fight-or-flight response. That’s what happens during exercise – you put the body under stress. As soon as that stress is too high, we secrete cortisol. Cortisol increases your insulin levels.  No one loses weight with elevated insulin levels.

Benefits of exercise

Prevents loss of muscle mass
 (The average person loses 0.5–1% of muscle mass from age 50+)

Builds up antioxidant reserves

Stabilizes blood sugar

Reduces stress levels

Increases oxygen levels

Improves sleep

Improves flexibility

Strengthens heart function

Improves cognitive function

“Me-time”

Endorphins

Activates your brain

Affects hormone levels

Endorphins

Are chemicals secreted by the body that act as natural painkillers and mood enhancers. It’s a neurotransmitter released by the brain.

Other neurotransmitters that are released are dopamine and serotonin – right here in your frontal cortex – directly linked to pleasure, motivation, and reward.

 Exactly the compounds you’ll find in an SSRI – for stress, anxiety, and depression! (Selective Serotonin Reuptake Inhibitor)

Heart Rate

220 – age = maximum heart rate
 Aerobic (with oxygen) or anaerobic (without oxygen)

HIIT (Sprinting)

Take the first two months just to get into a routine and get jogging fit.

 What is the benefit of HIIT exercise?
 Short sessions of 15–30 seconds of maximum effort.
 This is the only case where the body does not use insulin to transport glucose to the muscles.
 Therefore, maximum fat burning.
 Also the type of exercise where maximum Human Growth Hormone (HGH) is released.

Fasting

Both exercise and fasting produce HGH.
 So yes, you can definitely combine the two.
 It’s a double dose of HGH.

Supplements

Magnesium

Vitamin B12

Potassium

Sodium

Benefits

Insulin sensitivity

Autophagy

Cell regeneration

 . 

EXERCISE (The Jogging Lifestyle)	FASTING (25 x 2)	FOOD CHOICES	KNOWLEDGE
hgh + dopamine + BDNF	autophagy	energy	vitality & cognitive ability
180 minutes per week (2%)	50 hours per week	overfed but undernourished	Back to Eden
Minimum 4 sessions	fast 2 days a week for 25 hours each	Better food choices	Macro Nutrients
(10 hours = 6%)			Carbohydrates
An active muscle need less insulin			Fats
HIIT			Water
			Proteins
			Micro Nutrients
			Vitamins
			Minerals
			Herbs & Spices
BMI & Circumference	13 meals + 1 Cheat Day	Abstemiousness	#backtoEden

Macro nutrient groups

Carbohydrates

Proteins

Fats

Micro nutrient groups

Minerals

Vitamins

Water

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