In this article you will learn:
The basics of keeping young, healthy and in optimal health well into old age
How to make effective decisions to keep you out of the doctor's office
Where to get my favorite, most effective kind for daily use
Take this stuff to the next level:
Many of these recommendations are simple, but some may need a more detailed exploration. To get a comprehensive guide (1600+ scientific references), a ton of resources and some time with me to discuss your goals, grab a copy of my landmark book here and let's dive into a new journey.
A Simple Anti-Aging To-Do List
The following are 17 simple principles to go by to live a long, healthy and happy life:
1. Eat a low to medium carbohydrate diet that avoids or minimizes sugar, alcohol, dairy and gluten to minimize inflammation.
2. Eat a low to moderate amount of protein, approximately .5 or .6 grams per pound of fat free mass. Eat meat only a few times a week at most and make sure it is always of high quality. Too much protein intake (as per the traditional "1 gram per pound of body weight" has several deleterious effects. I explore these in the book referenced above).
3. Eat high-quality fats liberally in the form of monounsaturated fats and some saturated fats. Avoid or minimize polyunsaturated fats from food.
4. Make sure all your food is organic whenever possible or simply follow the “PACO” or
“Primitive, Alkaline, Colorful, Organic” concept when you choose.
5. Eat at least 25 grams of fiber per day from food or by adding a supplement like psyllium husks. Make sure the psyllium is organic.
6. Avoid grilling, deep frying and preparing your food in ways that generate high amounts of free radicals, AGEs (advanced glycation end products) and other harmful compounds. Avoid eating foods that are inflammatory to your system like gluten and dairy, or anything else that you learn through testing like specific lectins or other proteins.
7. Incorporate some raw food into your regular diet, but don’t go crazy with it either.
8. Eliminate toxic compounds in your kitchen and replace them with materials like silicone instead. Do an audit in your house for toxins in your personal care products as well and replace them with holistic options.
9. Read the ingredient labels on everything you buy instead of the marketing labels and
minimize your intake of chemicals or things you can’t pronounce.
10. Eat mindfully and incorporate fasting to some degree in your life. Eating less in general is one of the most correlated patterns to longevity there is.
11. Include quality nutrition in the form of whole-food vitamins, chelated minerals, enzymes, antioxidants and probiotics. If you need help making choices in these areas, don't be afraid to get in touch.
12. Employ strategic, regular health testing to know where your nutritional imbalances are and where your toxicities are. Get the story of your genes so you know exactly how to proceed with lifestyle and supplementation for optimal health.
13. Find and create a team of trusted professionals around you that can help you with your health. This may include a functional medicine doctor, a holistic dentist, a traditional Chinese medicine or Ayurveda practitioner, a Cranial Sacral therapist, an energy healer, a coach or anyone else you feel contributes to your health goals.
14. Create a mindful Practice of oral care and keep your mouth as healthy as possible using holistic products, red light therapy, an alkaline diet and proactive, mindful cleaning habits.
15. Incorporate mindful movement into every day of your life and learn to create Stillness easily and flawlessly. High intensity exercise is the best, so find an activity that you enjoy in this department. Also, do push-ups. Some research suggests that if you can do 40 in a row as a male or 15 in a row as a female, this is related with a 95% reduced risk of heart disease.
16. Measure your sleep and treat it as a performance to be maximized. Learn all the factors at play that can be changed, and work to align this area of your life through understanding your circadian rhythm, environment, hormones and neurotransmitters. Your sleep is a third of your life. If you want to have longevity, getting good sleep consistently is one of the most important things you can do.
17. Take your Vitamin G every day. No exceptions. Most of us are deficient, so don’t be afraid to take multiple doses throughout the day. Also, the data has shown time and again that this is a product with an extremely skewed benefit to risk profile, offering no negative side effects or potential for overdose even in extreme amounts. Unfortunately, the body is depleted rapidly of Vitamin G and so it must be taken consistently and proactively for best results.