Is it possible to reverse the signs of aging?
Learn about healthy aging and what you can actually do about it right now…even if you are in your 30’s, 40’s, 50’s (or more).
1. Cut Sugar
Let’s face it, our bodies are not designed to handle the massive amount of sugar in today’s foods.
Even if you do not have diabetes, a lifetime of eating too much sugar can make your skin look dull and wrinkled. Sugar and high insulin levels damage more than just your skin, sugar attacks every cell in the body.
Remove sugar from your diet for smooth, supple skin– a sure sign that the other cells in your body are healthy too.
How I Reversed My Onset Diabetes…
Diabetes is a form of accelerated aging. Find out how Kevin reversed his onset diabetes, and how you can get age-defying results by eating better.
Your Strategy: Always have low sugar food options like Personal Trainer Food on hand, it’s the easiest way to eliminate excess sugars.
2. Drink More Water
Your skin is 20% water, but that level can quickly drop to below 10% when you become dehydrated.
Without water, nutrients cannot flow into your skin cells and toxins cannot flow out. This eventually leads to damage and wrinkles.
Your Strategy: Make sure to drink enough water, especially as the weather cools and you step from the warm indoor air to cold, dry outdoor air. You need that extra moisture to keep your skin from looking haggard.
3. Eat More Veggies
Colorful veggies are one of your best defenses against aging.
Non-starchy vegetables cut down inflammation in your skin and your joints, helping you look and move younger. Vegetables help guard against cancer as well.
It might surprise you, but flash-frozen vegetables retain their antioxidants and nutrients better than fresh vegetables –and they are more cost-effective, too!
Your Strategy: Eat your veggies in their whole, complex, original form.
4. Eat Healthy Fats
Researchers at the National Institute for Health and The Center for Healthy Aging have found that a high fat diet can slow down aging of the brain.
This discovery means that diseases of age that affect your brain such as Parkinson’s and Alzheimer’s could be slowed down with a higher fat diet.
Your Strategy: Do you experience brain fog and poor memory? Eat less sugar and more healthy fats and you will notice a difference in a matter of a few weeks!
5. Stop Smoking
Smoking speeds up the aging of your skin and other parts of your body. It does this by impairing blood flow to skin cells and destroying the building blocks of healthy skin.
The wrinkles don’t stop at the lines around your mouth as you pucker up to puff. Smoking causes your entire body to look old.
Even your arms and breast tissue are made saggy from the damage smoking causes. Bad breath, age spots and yellow-stained teeth further contribute to an older appearance.
Your Strategy: Put down the cigarettes and within 20 minutes your blood pressure and pulse will return to normal. Within just 72 hours, your body will be nicotine-free and 90% of toxins from nicotine will have left your body.
6. Go for a Walk
Did you know that healthy people who do nothing more than lounge in bed for just three weeks will show signs of accelerated aging?
But if those same people get out of bed and do a simple exercise like walking, all of those signs of aging will reverse within a few short weeks!
Start walking and your skin will look visibly younger. This is true even if you are already in your 40’s and have never done regular exercise!
Your Strategy: Just a 20 minute walk every day is all you need to reap the benefits. Get a treadmill in your home or take a lunch-break walk. Better yet, enjoy an evening stroll with your loved ones so you all reap the benefits of walking.
7. Eat Enough Protein
Protein is necessary to build healthy hair, skin, and nails. Protein is also essential for the rejuvenation of cells and tissues throughout your body.
Eat enough protein to guard against the loss of muscle mass as you age. Muscle is important to your health and longevity as you age. Muscle mass also reduces the appearance of sagging skin.
Your Strategy: For a revitalizing meal, be sure to fill your plate with 30-50% high quality protein. The rest should be non-starchy vegetables.
8. Fast Once In Awhile
Intermittent fasting has been shown to turn on genetic repair mechanisms that rejuvenate your cells.
Fasting naturally releases HGH or Human Growth Hormone, which acts as the fountain of youth for your body.
HGH puts your body into fat-burning mode while improving skin function, reducing wrinkles, and promoting healing of your body from the inside out.
Your Strategy: Fasting every 28 days is an excellent way to reset your system. Think of a clear liquid fast as a spa-holiday for your digestive tract, allowing your body to focus its energy on healing from the inside out for 24-48 hours.
9. Lose Fat to Live Longer
Recent news categorized red meat as a carcinogen, right alongside cigarettes. This was an exaggeration of the facts.
Red meat is connected to a mere .0004% of cancer deaths each year. Obesity alone causes a whopping 15% of deaths from cancer.
Drop your cancer risk factor by as much as 36% by taking care of these first: get to a healthy body weight, quit smoking, and decrease alcohol consumption.
Your Strategy: Keep the red meat, which is a healthy source of protein.
10. Get a Pet
Studies have shown that dog owners have lower blood pressure than non-dog owners, but any pet can help by soothing stress.
Just 15 minutes of petting an animal causes physical changes that reduce your stress level and improve your mood.
Pets are also good for your heart. Heart attack survivors and people with abnormal heart rhythms live longer than people with the same conditions who do not have pets.
Your Strategy: Don’t have a pet, or need a little break at work? A Japanese study showed that even just looking at cute online pictures of animals can give you similar benefits and increase your work productivity!
(Go ahead, we won’t tell your boss…)
Jan is a 13-year veteran in the fitness industry and has personally coached and trained thousands of people to live fit and healthy lives around the world. 100 pounds ago, she knew exactly what it is like to be obese, sick and unhappy, feeling like there was nothing that could be done about the excess fat she had gained. That is why she couldn’t be happier to be a part of the Personal Trainer Food team today. She has successfully and permanently lost the fat using the principles of this program.