GROWING OLD IS NOT FOR SISSIES
Five Strategies to Look and Feel 10 Years younger
1. EXERCISE 2. NUTRITION 3. PHYSIOLOGY 4. AESTHETICS 5. ATTITUDE
Reference: “Younger Next Year for Men/Women”, by Crowley & Lodge
Secondary benefits: Healthier immune system, better sleep, anti-depressant, weight loss/normalization, improved brain function, improved insulin regulation, stronger bones, more flexible joints, improved sexuality, better balance, less falls and resistance to chronic degenerative diseases such as heart attack, hypertension, stroke, dementia, arthritis and diabetes.
Primary benefit: After Menopause/Andropause we are programmed for obsolesce.
Exercise is the single and most powerful signal we can send to our brain and bodies, based on millennia of biological evolution, that we are in a state of growth and not decay & that we deserve to “stay with the tribe”. “Do it because it is the only thing that works.” Crowley and Lodge
How Much: Six days a week for the rest of your life; 2 days strength training (1 day upper body, 1 day lower body), 2+ days cardio, 2+ days stretching, hiking, yoga, classes, fun.
Exercise Keys: Safety, Intensity (Intervals) and Consistency.
Visualization: See yourself at your ideal body weight, healthy, strong, fit and full of energy.
References: “Eat to Live” by Dr. Joel Fuhrman, (Vegetarian),
“Headstrong” by D. Asbury (Paleo), “Grain Brain” by Dr. Perlmutter (Paleo)
Food Quality (FC): FQ = N/C, (Nutrient Value/Artificial Calories) If you want to be lean and healthy, maximize your consumption of highly nutritious organic food (NV), eliminate high caloric artificial foods (AC). Minimize/eliminate foods that are highly inflammatory such as Grains, Dairy and Sugar.
There is no one ideal diet for everyone. Never the less, experts agree on the importance of consuming: Water, green leafy veggies, berries and some nuts & seeds.
Key Supplements/day: Omega 3 Fish Oil, 2000 mg, Vitamin D3, 2000-5000 IU, K2 100 mg,
Curcumin, 500-1000 mg, B-Complex Vitamin, Magnesium 500 mg, Methylated B12 1000 mcg, 5MTHF (Methylated folic acid) 1 mg
Elimination/Detox: Importance of adequate fiber.
Intermittent Fasting/Fasting Mimicking Diet: The most universally recognized and statistically proven tool for increasing longevity. Eat in an 8 hour window & fast for 16 hours or fast one day/week.
OPTIMIZE YOUR PHYSIOLOGY
References: Linda Haggard, MPAS, PA-C, ABAAHP
“Headstrong” by D. Asprey
Creating and maintaining a youthful physiology/inner environment. This involves balancing and optimizing your hormones, adrenals, thyroid, gut biome, mitochondrial function and neurotransmitters based on objective lab values and clinical evaluation. Optimizing your sexuality through Bio-identical Hormones plus Pulse Wave Technology (GAINSWave for men and ReVive for women) to increase blood flow and tissue vitality.
Visualization: Visualize yourself with the level of inner vitality you had 10-20 years ago.
AESTHETICS: Love the way you look
References: Sedona MediSpa, L. Haggard, MPAS
Facial Volume: The myth of saggy skin and plastic surgery. Think of an old wrinkled apple vs. a fresh one. Wrinkles come from loss of internal volume, not saggy skin. The non-surgical “Sedona Y-Lift” alternative for restoring lost facial volume.
Skin Vitality: Nurturing and healing the surface of your face.
Visualization: Visualize yourself looking on the outside as young as you feel inside. See yourself looking 5-10 years younger in a day with results that last for years.
ATTITUDE: Emotional, Psychological, Relationship & Commitment Factors (and Visualizations)
References: “Game Changers” by D. Asprey and “Younger Next Year” by Crowley and Lodge
Remember in “The Princess Bride” when Miracle Max (Billy Crystal) asks the “mostly dead” hero Wesley; “So what have you got to live for?” How you answer this question has a huge impact on your level of vitality in life; how you look and how you feel.
Attitude includes all the intangibles: What do you care about? Who do you care about? What are you doing to make the world a better place? What is your mission? How much do you love, trust and honor yourself? How well do you de-stress on a regular basis? How deep is your gratitude? Your level of Happiness is in direct proportion to your level of gratitude. Practice gratitude daily. Keep a Gratitude Journal.
Gratitude and Love Meditation: Close your eyes and think of 3 things you are grateful for.
Now think of three things you love about yourself.
These things will help keep you young.
To Your Health, Longevity, and Vitality!
Eric A. Haggard, PT, CHT, CMT
Linda M. Haggard, MPAS, PA-C, ABAAHP