Anti-Aging Exercise, Nutrition, Mindset, & Health
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.