Anti-Aging Exercise, Nutrition, Mindset, & Health
Remain physically active, at all times. Reduce resting heart rate while maximizing cardiac output and minimizing heart rate recovery time.
Eat in such a way that your body uses food for energy and doesn’t accumulate fat or inflammation.
Practice happiness.
Always be grateful.
Take care of your highest priority health concerns first, and then work on lesser priority issues. Continue until you’ve maximized the potential of all bodily systems; repeat whenever there’s a new symptom.
Balance: micronutrients vs macronutrients, body symmetry, autonomic nervous system regulation, mental stimulation vs meditation, and activity vs rest.
Have a lot of sex.
These seven pillars, in my opinion, are the most important for anti-aging. By addressing all seven pillars, you are maximizing your potential health, which very few people ever do. It’s possible that you can reverse the aging process, especially if 5 years ago you were less optimized. Your body, physiologically-speaking, can get younger.
In fact, I used to run the Younger Next Year program at the Downtown Athletic Club in Miami, Florida. Fundamentally speaking, this program is about maximizing your health this year, so your body can feel and ‘live’ in a younger state next year. The goal is not only to stop aging — but to reverse it.
Since then, I’ve met, spoken with, and/or interviewed some of the world’s leading experts in anti-aging, such as Aubrey de Gray, David Kechik, Mike Geary, Isabel de los Rios, and Bill Phillips. These authorities on natural aging prevention all agree that the following pillars are some of, if not all of the most important focal points to reduce the likelihood of accelerated aging. Their viewpoints all match with one perspective, in particular: we don’t have to age as quickly as we do.
In February 2013, I had the pleasure of meeting Dr. Craig Ventor — who completed the Human Genome Project — and now is working with advanced human genomics in La Jolla, California. During a private tour of his facility, he showed their current ability to cure just about any disease on this planet, ‘fix’ genes, or even implant one body part or organ to another species.
The world has advanced, and we no longer need to age as quickly.
Integrate the following four areas into your daily life to begin working against aging, immediately:
A solid anti-aging exercise program must consider:
- You have three energy systems that will need to be balanced. Be sure to work your ATP-PC, anaerobic, and aerobic energy systems by alternating power-based, explosive exercise, with high-intensity, strength-based exercise, and also with low to moderate-intensity, endurance-based exercise.
- Body symmetry prevents aging, so balance muscles to take strain off of joints, improve speed of healing after intense exercise, and decrease strain on weaker muscles and ligaments.
- Autonomic Nervous System regulation occurs through full sympathetic nervous system stimulation (fight or flight) followed by full parasympathetic nervous system stimulation (rest & digest,) suggesting the requirement of alternating high-intensity activity with diaphragmatic breathing.
- Increasing your metabolism leads to faster recovery, which indicates the necessity for muscular strength as a component.
- Reducing resting heart rate leads to longer living and decreased risk of cardiac disease, which indicates the importance of high-intensity anaerobic activity combined with low to moderate-intensity aerobic activity.
- Improving cardiac output occurs through a stronger heart muscle contraction, which indicates the necessity for an increase in strength of the left ventricle. (left extra-ventricular hypertrophy, not intraventricular, as this can result in decreased space for blood in the left ventricle)
- Fascial ‘slack’ creates a meaningful difference in your body’s ability to get results quickly, recover from an unbalanced workout, or any injury that occurs along the way, indicating the necessity for myofascial release as a core component of your exercise program.
- Move in 3D, and in all directions; ideally, do this while playing. Our bodies are built to crouch, stand, jump, hop, skip, lunge, squat, sit, run, walk, dive, swim, etc. Be sure to add variety in your routine, and never lose sight of a movement you used to be able to do as a child. If you slowly work it back into your day (i.e. sitting on your heels,) your body will remember this range of motion and help you move more freely. Movement freedom creates a more balanced strain on the body, rather than wear and tear on one particular bodypart.
Eat to slow aging and promote youth by considering the following in your meal design:
- Your body needs food to build muscle, to recover from a workout, or to fuel the energy needed for movement. Eat according to your physical needs, rather than emotional urges.
- Eat in such a way to reduce inflammation in your body as much as possible. Suggestions of ‘anti-inflammatory’ foods include all superfoods, any food/suppelment with anti-oxidants, fish oils, and Athletic Greens. Be sure to avoid inflammatory foods such as: sugar, trans fats, wheat, soy, or excessive consumption of corn/grains.
- Hydration matters to increase cellular metabolism and strengthen immune response, but adequate hydration is impossible without electrolyte balance (sodium, potassium, calcium, and magnesium.)
- Vitamin-D3 intake or adequate time in the sun (full body exposure for 15-20 minutes per day with at least a 35 degree angle of the sun to Earth) is linked to stronger immune function, skin health, and avoidance of many diseases such as Cancer, Diabetes, and Heart Disease.
- Vitamins B6, B12, E, & K are linked to improved eyesight, immune health, and healing capability for the body, so they should always be considered when taking supplements and/or selecting fruits/veggies.
- Eat to reduce cholesterol and risk of cardiac disease by first correcting for triglycerides (carb consumption & breakdown,) increasing HDL, and lowering LDL.
- Balance fat-burning hormones to reduce excessive deposit of bodyfat. This is most easily accomplished through a Cheat Day once per week.
- 100% avoidance of chemicals, hormones, and antibiotics in/on your food. Also, avoid all genetically-modified foods, as their reaction in your body is unpredictable or harmful, depending on the source you read.
- Regularly consume fiber with cycles of 1000% recommended daily intake at least once per month. This will help move gut toxins out of your digestive tract and improve nutrient absorption.
- Use orange peels, egg yolks, olive oil and other natural skin-care products to improve integumentary health, rather than throwing away the food scraps.
- Saturated fats and unsaturated fats are both good for you, and best to be consumed from the following sources: olive oil, coconut oil, raw almonds/cashews/nuts, seeds, grass-fed butter, and avocados. There are other examples, but these are considered the best.
- Body acidity is linked to many disease states, so eating an alkaline-based diet is considered to be beneficial in preventing acute or long-term illness.
Balance mental stimulation with meditation and improve your mindset within a couple weeks. Here are the key components:
- 15 minutes of daily meditation (mind clearing, completely, in a silent environment.)
- 15 minutes practicing gratitude daily.
- Nature walks; allow yourself to feel ‘smaller‘ than your environment, as regularly as possible.
- Generosity/Contribution; give to others and improve your own level of happiness.
- Acts of Love; the human spirit finds peace in love, so pursue love on a moment-to-moment basis.
- Sex, regularly (at least 2-3x per week.) A strong sexual bond and habit are linked to longevity and improved quality of life.
Always consider your highest priority health concern before addressing other areas; otherwise, you may be treating the ‘symptom,’ rather than the ‘root cause.’ Heart health comes before skin health, as an example, and by treating your heart first, you may resolve a digestive issue taking place without having to address it, in specific. This will avoid confusion and speed up health results every time.
Respond below with any comments, suggestions, or personal experiences you have had in slowing the aging process, fighting disease, or the opposite. Let’s join forces and maximize human life expectancy.
34 Comments
-
Just praying and continuing to be the example in our Family to see that this is true. Thanks, Dr. Kareem – onward in a glowing attitude of health!
-
You’re welcome, Syndi 🙂
Always nice to chat with you, also. Thanks for commenting.
-
-
For all the nuns and priests I appreciate your putting #7 last. I can let you in on the fact that many are very physically savvy and active and so much of what you recommend is very much in sync with their philosophy, especially the gratitude. Thank you so much for making the spiritual philosophy realm an imperative!
I can also tell you that though it’s politically incorrect, marital sex DOES have this very positive result, however I work with young people and divorced couples; and the extra marital and casual sex does not truthfully and consistently result in all the positives claimed for just general ‘sex’. I know it’s politically incorrect to say that, but there is nothing like working with cross sections of society to see cold hard facts.
The disease, taking sex for granted as just bodies feeding each other and the resulting stress of either single parenting or after effects of abortion on teens, both mother and father, and their families, make for some very unhealthy effects.
-
All good advice, I like the tips to prolong our longevity.
-
Your articles always get my attention, Dr. Kareem. Thank you for clarifying in a simple, appealing format, ways in which we can help ourselves maintain at a peak level. And speaking of peak levels, must say, I admire Jeannie for adding some perspective to a really good and well written article. Know of just too, too many women friends to count, who have enjoyed “having lots of sex”, out of context, and end up aging much, much quicker, even though they kept a consistent, rigorous “health and beauty” routine. Appreciate your article and the reminder to stay successful as we age and move forward! Thank you.
-
The was perfect and I shared it it on Facebook. If people follow these steps the report that came out a few weeks ago about the need for a 42% increase on Oncologist(cancer Dr.) in the next 15 year would be wrong. Thanks Dr.K for working to save the masses.
-
I PRACTICE TAI CHI TWICE A WEEK FOR STRESS RELIEF AND LIGHT EXERCISE AND STRETCHING
-
Very cool!
I’ve learned a lot about Tai Chi, but I’ve never tried it yet. Something I’m interested in, for sure…
-
-
This is actually great, everything is so educating and am sure if everyone was to follow it the world would be happier. happy with our lives and evryone it them, bodies and health. a smile across everyone in the ation oif ot the world. thank you.
-
My pleasure, Keziah.
-
Thank you very much Doctor I will try everything you send me. For sex I don’t, for some year now Since I lost my husband
-
-
My esteem and admiration for what you are dedicating your precious personal time. Please accept my sincere thanks to sustain you in your objective and keep you happy and satisfied. Regards
-
You’re welcome, Joseph 🙂
Your kindness just made my day!
-
-
What is ATP-PC?
-
hey Rebecca,
It stands for ‘Adenosine Tri-Phosphate Phosphocarbonate”
Basically, it’s your 0-2 second, explosive energy system that helps you jump really high once, or perform a powerful movement, for one explosive repetition. Think about making your first squat of your main workout much more intense, as an example.
-
-
Thank you so much for your information, it has helped enormously . It is so good (no disrespect ) not to have to sit through videos, just very good simple advice that is easy to follow
-
You’re welcome, Pam!
Super glad I could help 🙂
Yeah — all forms of multimedia seem to be best, across the board. (depends on the person, but I hear you!)
-
-
thru this type of eating low carb high fat i have lost 35 pounds in only5 months and maintained I am dedicated to improving the meditative aspect and have found Son Meditation on YOutube. He is amazing and makes it fairly easy. Thanks for all your greate advise!
-
Yeeeeaaaaaahhhhhh!
35 pounds! (let’s hope you’re maintaining muscle or improving, too — that’s key.)
Meditation is a great thing… cannot say enough about that. I also believe in ‘moving mediation,’ or the practice of letting your mind go while walking in the woods, by the beach, or out in a field.
-
been at “the gym” for 2 years #X a week and started running this year at age 61. Never would have dreamed I would run a mile. Now Im doing 3 or more weekly at least 2 X a week Thanks for all the info!!
-
-
-
I’m a little confused about the fiber consumption; is that a typo, or do you really mean that we should have 1000% of the daily recommend intake of fiber in a day once a month?
Thank you for all of the information you provide; since I started implementing some of these, I have lost 25 pounds and my doctor is going to have to change my blood pressure prescription because it is now too low with my current medication! I’m looking healthier (so I’ve been told) and I feel great! Thank you, again!!! -
HI Veronica! On behalf of Dr. K, thanks for writing in! The aim is to eat as much fiber as humanly possible once a month to spike up metabolism and to improve calorie-burn. Remember to increase hydration on these days as well. Thanks and wishing you the best!
-
Just began doing the exercise videos. Not exactly sure just how to do them – just a warm up and one 5 minute session per day – several times a week? I am a holistic health coach and work with women usually anywhere between 30 and 60+ and your information is wonderful. I am excited to see how your exercise works for me. I have done HIIT in different formats (BurstFit and Metabolic Aftershock) Kettle bells, as well as walking several times a week outdoors and at 60 I am at my best weight effortlessly and not on any medications. Proper nutrition and hydration as well as staying clean (detox) is key – spirit, soul and body!
-
We age, grow old and live a life of misery because we run out of ENZYMES…!!!
See why… http://LeadingEdgeHealth.org
-
I’m 64, 112 lbs, 5’1″ and am in good health with the exception of osteoporosis. I’ve been getting the Prolia shots 2x per year for the past 2 years. I do some strength training but I’ve been very sporadic with that. How much strength training should I do to really make a difference in building up my bones? I appreciate any information you can give me on this subject. Thank you for your time.
-
This informtion is really helpful.
-
I’m 30 and have had a lumpectomy, have the R,E,T of CREST Syndrome , I’m not sure if tests conducted in Karachi are safe, clean and accurate. The risk of infection here, is very high, HIV is rarely tested for, and Hepatitis is a common killer.
I need to take the long process sclerosensitive ANA, the Anti-Centromere Antibody test, a nailfoldCapilloroscopy and maybe a colonoscopy (to debunk my Mild Chronic, Nonspecific, ulcerative Colitis misdiagnosis from a sigmoidoscopy biopsy, when I was 14).
I do lunges often, and use these old metal-clank roller skates as weights.
Are you aware of Dr.Longo’s research on Dwarfism, and that national Geographic article that suggests that people aged 50 to 65 should be on a low-protein diet to avoid cancer, heart disease and other chronic ailments?
-
Thanks a lot Dr. Kareem for Info and your time. Bilquis Shamsuddin
-
Dr Kareem, My name is Miriam and I’m 31 by january, but I have a big question here. I had my first baby when I was 26 and I had a big tiers, they did suture it but it went back opened, i tried another fatilitt center and same story. I had another baby 3 years ago and they also tried closing it back but nothing happened now the only tissue holding it back to the anus is less a thread. I’m scared now and what do you think I should do. I don’t want baby again just to make sure everything went back. Its so embarrassing for me my husband and to share it with people.
-
Thanks a lot doc. I shall be putting the practices you have oulined and improving on the ones i have already been doing.
-
DearDoctor,
I am 78 years old but I don’t feel that is all of this will be ok for me?
Thank you so much.
Pablo Viste -
Dear Doc,
Thank you for these informations I have to follow to maintain my good physical condition. As of now I’m 60 years of age hope all of these will work for me. -
Do you know that we age, get illnesses and live a life in misery when we run out of enzymes…
As we grow older, our enzyme bank gets depleted and we destroy enzymes by heat as in cooking our food.
We need to replendish our our enzyme bank with the proper enzymes as not all enzymes are created equal.Many people have eliminated their most severe illnesses such as death-bed cancer, etc. with the enzyme protocol.
Even dementia which leads to alzheimers can greatly benefit with powerful enzymes.What Do Enzymes Do…???
Enzymes build, orchestrate and unify the physical expression we call “life.”
They seem to know precisely what to do and when to do it.They “assemble” molecules during their formative growth and they take
molecules apart when individual cells are fractured.
Enzymes create and modulate every system in the body.
Without enzymes life would not exist. They are our life-force.
Enzymes help assemble a human body from a one-cell organism into a 50 to 70
trillion-cell life form. Without enzymes life ceases.Enzymes are involved in repairing the body when it is damaged;
they transport, use, and transform oxygen molecules and every other
nutrient the body needs; they break down metabolic waste and the
by-products of cells; they quench free radicals, and they split off
unwanted molecules from nutrients, adding necessary ones.The physical existence of every human being and the existence
of all other living organisms is totally dependent upon the ability
of enzymes to do their job.Almost everyone focuses on vitamins and minerals, but enzymes must
be present in the body first. These are scientific facts. People get
ill because they lack enzymes.
Not all enzymes are created equal.Learn more… request the link to our Educational Health site.
Request our FREE Health Education package…
250-220-1262 enzymes4us@gmail.com -
Hi, I am Maureen and I am not well. I have had 3 brain surgeries and spinal cord surgery beginning at age 46, then 48, then 50, and the last when I was 53. These were for birth malformations of my skull, brain and spinal cord. I was symptomatic growing up but no one pt it together. When I was 23 everything, a myriad of many debilitating symptoms started. The only way I survived was by working. I worked non-stop for hours a day. I taught at full-time job, then teaching piano, or directing choir, and worked as Music Therapist, or held after school drama club etc. I was afraid to stop. I’m a musician & being involved in creative processes pushed me through the days. I taught music in private and in public schools and worked with disabled children (and adults) as a music teacher and as a music therapist. I played at a few churches, directed a choir, played at weddings, and did many other things. I lived in a body that was in constant non-stop agony, severe pain, and its as if there’s a force field I’ve had to push through with every step for 23 years before diagnosis and I continue to suffer as badly today.. No one knew what was wrong with me. I’m not trying to complain at all. I have always strivedny to do anything to get well. I read as much as I could. I tried accupuncture. I learned about every supplement and took many. I tried yoga, but any exercise was and is extremely difficult. I still walk but it i but it is miserable and I look at my motorized wheelchair which I am supposed to be using, and want so badly to use it. But I’m afraid I will alwaya use it and I’m not sure if it is the best way. I have spasticity from my waist down. My legs are still in absolute agony. I have axonal sensorimotor polyneuropathy in my legs and chronic bilateral radicylopathy all the way down my lumbar spine. I have pitting edema in my legs. I am fused from my skull to C6. I was finally diagnosed with a Chiari Malformation (CM) at 46 and Tethered Spinal Cord (TSC) at 53. I was born with each of these. The CM caused Narcolepsy and also Gastroparesis. I have scoliosis. I am not working now but I know that I need to start teaching piano lessons again. I’ve been teaching piano since I was 19. I needed to stop working to give myself a break to heal. I am still healing. Even the Narcolepsy is better at times. But now my arms especially my left and other parts in that area are in trouble with weakness and debilitating pain. My local Neurosurgeon and Neurologist believe the area under my fusion is in trouble. Meanwhile, everyday I go out into the world to find some sense of normalcy, to try to live and to more than just survive. I have an amazing husband of 24+ years, who always makes me feel as if I am amazing. But I gained 35 lbs several years ago, (though I was always thin before that). Then about 3-4 years ago I gained another 25. I have been miserable. Finally I have lost 21 lbs. But I need to lose another 35-40 lbs. It is not easy when exercise is out. As I said, I do walk but very slowly. And I may be looking at another surgery. I can’t lose.my ability to play piano. It is how I keep my self esteem. And I live and need to play for a couple of hours a day to keep my sanity. So does anyone have any ideas? I am grasping for any ideas. I was going to the pool. I’m not able to swim anymore because of fusion. I can’t pull my head out to breathe because I have to bring my whole body out and I am not strong enough. I am able to do the side stroke. I am concerned though about my fusion though. So I can walk and kick legs in the water. I haven’t used the pool to help with weight loss because of how badly I have looked in a bathing suit. But maybe I’ll grin and bear it because I know I need to do something. Anyway I’m sorry for this long long nessage, but I thought I should put it all out there. Iwabt to live a long time. I’m 63 years old now and feel un my head like I’m still 30. Does anyone have any ideas or help for me? I certainly appreciate your thoughts. So what do you think, Dr. Kareem?
Comments are closed.
