So, it was my birthday on Thursday…I turned 48 years old and you may have heard me say this before…my kids certainly have…I won’t call myself middle aged until I am 60. Humans have the ability to reach 120 years old, and so to me, 60 is middle age.
Do I actually think I will reach 120? I don’t know. But what I do know is that our mindset is a huge deciding factor in how well we age. If I consider myself as getting old, chances are I will feel it. That said, I don’t just try to think myself young. I do try to do the right things to keep myself there for as long as I can.
“You can only control two things in life, your ATTITUDE and your ACTIONS.”Darren Hardy
So I figure, with the right attitude and the right actions my chances of living a long and healthy life, while not guaranteed, go up dramatically.
So, what are the right actions for longevity?
|I first need to add the caveat that hands down, nothing compares to exercise when it comes to anti aging. This is cccording to Laura L. Carstensen, founding director of the Stanford Center on Longevity. “The great thing is that most people can do it, and you don’t need 10,000 steps per day to get the benefits.” It takes remarkably little exercise to get longevity benefits. Even just 10-15 minutes per day of walking.
But maintaining a healthy body mass also has huge benefits, along with the dietary habits that go along with achieving that.
In fact, simple, daily habits hold the key to unlocking your longevity potential. These are my top three key habits to focus on with your diet that can have huge effects.
Tip number 1: Fix your blood sugar. Most people don’t realize that insulin resistance and pre-diabetes can lead to heart attacks, strokes, dementia, cancer, impotence and more decades before you get diabetes. Eliminate refined sugar and starches or significantly cut down on them. This means cutting out muffins, bagels, cereals, pasta, candy, and pastries.
Instead focus every meal around protein, healthy fats and fibre rich fruits and vegetables.
Tip number 2: Prioritize protein. As we age, we also lose muscle and gain fat, even if we don’t change our weight. Think marbled ribeye vs. filet mignon. Unless you get enough of the high-quality building blocks of muscle, namely protein, you can’t build muscle, especially as you age. Eat 4 to 6 oz of high quality protein with every meal.
Include grass-fed meat, chicken, wild fatty fish, eggs, tempeh, non-GMO and organic tofu, and high quality protein powders.
Tip number 3: Build muscle. As we age, our risk of fractures and falling increase. Loss of muscle is to blame and can lead to lower sex hormones, high insulin, abnormal lipids and more. No matter what age you are, it’s never too late to start.
Start lifting heavy weights today. Depending on your age and experience you might need the help of a trainer or a loved one to start. Do not let fear of the unknown stop you from this incredible feeling of strength, no matter your age.
So there you have it. Balance your blood sugar, prioritize protein and do resistance training. Three things you can start today that will have profound impact on the rest of your life!
Need help with any of those? You know who to call… 🙂