Don't be a cashew

Hola amigos,

Feliz ano (Happy new year in Spanish).

One of my goals for this year is to fix my posture, despite sitting in a fully ergonomic conscious office designed by me and eye ergonomist Olivier Girard, posture is taking a tall, hunched shoulders and head forward posture.

All this DESPITE doing daily mobility work and stretching.

The truth is that our workspaces are silently working against us, irrespective of the adjustments, and this is a fact.

The good news? we can mitigate this.

Let’s go.

The Science of Sitting:

When your posture resembles a “cashew” (slouched and curved):

• Reduced Disc Space: Spinal discs compress, losing their shock-absorbing ability, which accelerates degeneration.

• Compromised Circulation: Blood flow is restricted, starving your muscles and tissues of oxygen and nutrients.

• Increased Joint Stress: Knees and ankles bear disproportionate loads, with every pound of extra weight multiplying the pressure—2-4x on knees, 8x on ankles during dynamic movement.

Prolonged sitting weakens core stability, tightens muscles, and increases the risk of conditions like herniated discs and chronic back pain. Addressing these issues now prevents compounding health challenges later.

Apply to join Live Leaner here [Available only for 5 executives until April 2025]

Thrive in Five: Transform Your Workspace In 5 Steps

1. Chair Setup: Support Your Spine

• Lumbar Support: Add a cushion or adjust your chair to maintain the natural curve of your lower back.

• Foot Position: Keep your feet flat on the floor, knees at a slight 90–95° angle.

• Armrests: Adjust to relieve strain on shoulders and arm

2. Screen Alignment: Reduce Strain on Your Neck and Eyes

• Position your monitor 20–30 inches from your eyes, 10 degrees below eye level.

• Use an anti-glare filter or adjust lighting to prevent eye fatigue.

3. Movement Breaks: Mitigate Sedentary Risks

• Follow the 20-20-20 Rule: Every 20 minutes, look at an object 20 feet away for 20 seconds.

• Schedule micro-movements: Stand, stretch, or walk for 2–5 minutes each hour.

The Research: Studies show that regular movement reduces biomarkers for inflammation and boosts mental focus.

4. Posture Awareness: Build a Resilient Framework

• Practice “neutral spine” alignment: Shoulders relaxed, head balanced over your spine.

• Incorporate quick posture exercises, such as squeezing shoulder blades together for 10 seconds.

Pro Insight: Consistent posture corrections help prevent cumulative joint stress and pain patterns.

5. Desk Layout: Streamline Your Environment

• Keep essential items within arm’s reach to minimize twisting.

• Align dual screens with your dominant eye for optimal focus.

Exciting Announcement

Today, I’m taking 5 executives my high-performance program, Live Leaner

And this is why this has never been offered before:

Apply here [Available only for 5 executives until April 2025]

Below, you’ll find a video introducing the podcast I’m launching alongside the program.