Exercise Fountain of
The Real Fountain of
From the Million Dollar Body Club - Join Today and Workout to
Forget Botox, plastic surgery, and liposuction. The best way to
counteract the effects of aging is to take care of your body and mind. Aging is
a natural process that follows a scientific progress. Medical procedures can
help you temporarily look better, but by far, your best results will come from
analyzing what science reveals to us and taking proactive steps towards
reversing your body's natural affinity for falling apart. Follow the 10 tips
listed below and your life will improve, you'll age more gracefully, and you
might just find yourself able to keep up with your kids.
- Do intense exercise. Cardio's great, and
important, but intensity is the key to antiaging. Your body loses muscle mass
as you age. Resistance training creates hypertrophy (muscle building), which
will offset some of that loss. Furthermore, increasing your heart rate to 90%
of its maximum for short intervals (doing things like jumping, sprinting, heavy
weight training) increases capillarity, mitochondrial, and bone density - all
three important components to counteract aging.
- Eat less food. A now famous study was done on two
monkeys, in which one was fed a yummy, filling diet (not overeating) and the
other was deprived of calories. The monkey on the "normal" diet aged much more
quickly. Even starker was the contrast in lifestyles, as the calorie-restricted
monkey was extremely vital and active into old age. Studies in humans are
recent, but seem to show a decrease in free radical damage to proteins, lipids,
and DNA. The older you get, the lower your caloric requirements are. This
doesn't mean don't eat, but small frequent snacking is the way to go, and
calories should be altered daily, directly related to your activity
- Eat less sugar. GH (growth hormone) levels
decrease as we age. You can supplement HGH (human growth hormone) but studies
are still inconclusive as to whether or not this has adverse side effects. It's
also expensive. The natural way includes intense exercise and eating less sugar
and other starchy junk foods because high-glycemic carbohydrates reduce GH
- Take amino
acids. Even if you get plenty of protein in your diet, supplemental
ornithine, arginine, and glutamine will help increase your body's GH release.
And an arginine/citrulline mixture has also been shown to work as a
vasodilator, which can help with alertness, sports performance, and even sexual
- Sleep more. Sleep also increases GH production, along
with many other things that repair breakdown from the rigors of living.
Sleeping seven to eight hours a day, along with short naps when you can manage
it, will keep your body tuned and ready to run.
- Work less. Unless your workplace promotes sleeping on
the job, working creates stress and stress has been shown to cause
mitochondrial breakdown and free radical buildup. As we age, it becomes
increasingly difficult to process free radicals and the last thing we need is
more stress. Continuing to work can help as you age if your job challenges you
intellectually and/or socially. But work fewer hours and try to let it affect
you less. Work to live, not the opposite.
- Take fish oil. If I could recommend one
supplement, it would be fish oil. Its fatty acids, EPA and DHA, help reduce
chronic inflammation brought on by poor diet, smoking, drinking, breathing
unhealthy air, etc. This is not the same type of inflammation that you get when
you, say, sprain your ankle. Chronic inflammation is a state that weakens your
body's ability to stave off disease. Being stiff and achy, which we often
associate with getting old, is often a sign of chronic inflammation.
- Eat organic produce. There's more to organic
growing than a lack of pesticides. Organically grown produce has been shown to
have higher quantities of vitamins and, hence, antioxidants. Antioxidants
scavenge free radicals, which helps keep chronic inflammation at bay. Whole
grains, leafy green veggies, and fresh fruit also help counteract
- Use body
lotion. Preferably one with CoQ10 and sunblock. Your largest organ,
your skin, needs both internal and external protection. Diet and exercise will
help greatly but applying moisturizing lotion daily will help keep it smooth
and elastic. Small doses of sun are good for your skin but overexposure is as
bad as advertised. Use a lotion with SPF 15 (at minimum) daily.
- Add DHEA and
melatonin to your diet. DHEA and melatonin are hormones that your body
makes less of as you age. Melatonin, known more as a sleep aid, is also a
powerful antioxidant that seems to act as a catalyst, telling your body to shut
down as you age. Since your natural levels drop radically beyond age 30,
supplementing with small dosages (under 2 mg) a few times a week can counteract
this process. And, if you have trouble sleeping (see Tip #5), taking an extra 3
mg to 5 mg could help this, too.