Exercise:
- A combination of Aerobic and Anaerobic exercises.
- Exercise is a simple testosterone booster , and it’s one of the most powerful ( not to mention least expensive ) anti – aging treatments around . Both men and women experience a sharp increase in testosterone and human growth hormone .
Food:
- Eat High protein diet. Consume complex carbohydrates and healthy fats.
- Consume more antioxidants to fight off free radicals . Berries , herbs , spices , coffee , tea , and dark chocolate are good sources .
- Minimize eating fried stuff, grilled, or charred meat. Do not deep fry meat protein.
- Eat enough protein.
- Eat saturated fats and mono unsaturated fats and less poly-unsaturated fats.
- When you do consume refined carbohydrates, especially sugar , you pair them with foods that contain plenty of fiber or even with some healthy fats because this helps you avoid a blood sugar spike.
- Vegetables that are dark green, deep red , purple , orange , and bright yellow all have high polyphenol content .
- Coffee , tea , dark chocolate , and fresh herbs and spices are exceptional polyphenol sources as well.
Supplements:
- A combination of Collagen peptides powder, Glucosamine, Chondroitin, Hyaluronic acid for Joint health and healing.
- Whey protein supplement to compensate protein needs.
- Have a high quality Multivitamin.
- Supplement with omega 3 fatty acids concentrated with EPA and DHA.
- Supplementing with vitamin D3, Take vitamin K2 and vitamin A along with it , since they work together synergistically .
- COENZYME Q10 – CoQ10 Your mitochondria use coenzyme Q10 to produce energy . We all naturally have coenzyme Q10 in our bodies. Supplementing with coenzyme Q10 can help offset this decrease and provide you with more energy by helping your mitochondria work better
- CURCUMIN the active ingredient in turmeric — improves memory and mood in people with age – related memory loss and has a lot of anti inflammatory properties.
- N-Acetyl Cysteine (NAC) – Supplement with NAC along with vitamin C. This helps in Glutathione production. Glutathione is one of the body’s most powerful antioxidants , and it can protect you from heavy metal damage. Glutathione protects fats from oxidation, supports your mitochondria, boosts immunity, and helps your brain function at its peak.
- Another powerful antioxidant that helps chelate your heavy metals is Alpha – lipoic acid ( ALA ) . This antioxidant can cross the blood – brain barrier to protect the membranes of neurons from heavy metal damage . ALA also regenerates old glutathione both inside and outside of cells , increasing glutathione levels in the body .In addition , ALA helps mitochondrial performance .
- Supplement your detox efforts with vitamin C , the world’s best – known antioxidant , since low vitamin C levels are associated with low levels of glutathione and excess oxidative stress .
- Supplement with Zinc and Magnesium.
- A probiotic supplement.
Lifestyle:
- Do Intermittent fasting
- Manage stress — meditate, practice yoga
- Get good quality sleep
- Teach your metabolism to be flexible by having ketones present in your system every week. Practice a cyclical ketogenic diet by using Intermittent fasting or time restricted feeding.
- Heart Rate Variability – you can usually increase it by meditating , doing breathing exercises , taking a hot bath , sleeping better , eating better , consuming fewer toxins ( including alcohol ) , and even taking the right supplements for your biology.
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