5 Simple Steps to Age REDUCTION


Antiaging has gotten a LOT of attention in recent years and it stands to reason.  As baby boomers and people of other countries slide inexorably into that “gray areaof life they naturally seek out anything they can find to lessen the effects.  I say why not take it a step further and opt for some Age Reduction instead?  Here are 5 tried and true ways to turn back the clock and put yourself back into that body you had 15 years ago.  (where you belong!)

1.  Stop chasing miracles.  Age reversal requires informed, systematic and consistent application, not a pie in the sky grasping for straws approach.  That doesn’t mean that it is difficult – remember the phase “work smarter not harder”?  You can find angles to accomplish this all over this website.  On the other hand, when someone touts the “New, incredible miraculous diet supplement!” little red flags should pop up, because this is clearly a sales pitch – you’ll notice that they end their “breaking news” with a call to order right now!  Have you ever heard a scientist report that way?  Vow right now to not fall victim to great miraculous anything, to demand solid research to back your expenditures.

2.  Cultivate a positive attitude about fitness.  A physically fit person in his sixties is as healthy and can perform  as well as an unfit person in his forties.  Other than a few gray hairs and wrinkles he looks just as well too.  But it goes way beyond that.  Beginning and continuing in an exercise program actually reverses many biological earmarks of aging – diminishing hormone levels such as DHEA and Testosterone, brain size and function,  telomere and other genetic “timers”;  and of course your bone/muscle body mass composition and other factors are all radically improved.  A simple commitment of 30 minutes every other day can dramatically change your body and your outlook over time and you will amaze yourself with the results.  Here you can find plenty of ways to motivate yourself to fitness.

3.  Use a little Mental Jui-Jitsu about dieting.  The key points of a dietary age reduction plan are to seriously cut back on calories, limit processed foods, cut down on sugar, and add more nutritious fruits and vegetables.  The simplest way to do this?  Use the power of substitution in your menu planning.  At the supermarket purchase apples instead of potato chips, ice water for soda, etc. What you have in the cabinet at home is what you’ll be eating.   This girl here has a plethora 🙂 of ideas for cutting calories with substitution.

There are many powerful benefits to be realized with calorie restriction.  It affects genetic and cellular age timers on a fundamental level and is the only proven way to dramatically increase lifespan.  But just as in exercise you might not want to overwhelm yourself with too large a cutback. Better to just start with a few simple food items and gradually build to it as you see the results pile in (or off!)  (Don’t worry that “serious calorie cutting can lower your metabolism, raise cortisol and put you into starvation mode” etc.  There is a bit of truth to this, but over time you will still lose the most weight.  Just look at calorie starved people in prisons). 

4.  Take age reducing supplements.  In addition to covering the shortfalls of the typical diet these can replace the diminishing levels of certain chemicals necessary for life.  They can also limit the destructive accumulation of AGES and other waste products.  Other supplements (and foods) can mimic the effects of calorie restriction and over time provide actual age reduction and life extension.  They’re inexpensive and all you have to do is swallow them!   A broad spectrum multivitamin, extra Vit D, B vitamin complex, Co-Q10, Lipoic acid, and fish oil are all essential to any age reversal plan.  Here is a more comprehensive list.  They are all well accepted the world over and backed by solid research and application.

5.  Get adequate rest.  While many harp on the total number or hours of sleep required, the depth and quality is far more important.  7 restful hours is superior to 8 or 9 fitful ones.  Nature has ensure that the greatest benefit is in the first 3 hours, that is where sleep is deepest, and when growth hormone spurts and melatonin are most prevalent.  For this reason I don’t recommend taking medications before bedtime, unless you must for that meds effectiveness.  Most medications inhibit growth hormone release.  If you are having difficulty getting a good nights rest you might try this post here.  Sleep is essential for everything from mental function through immunity, it is a critical component of your age reduction plan.

There you have it, hope to see you on board!






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Don’t Worry About “BMI” Scales – Just Hit The Weights!


Referring to the ubiquitous BMI calculator, at 5’9″ and 170 lbs  I am classified as an overweight individual,  sob.   😉   I can’t understand it – I’ve worked out religiously all my life and my body fat is only about 8 or 9%, what am I doing wrong??

Jokes aside, in my opinion the Body Mass Index is just a slim hairs breath above useless.  The only reason the charts have any value at all is because – since such a small % of people exercise regularly (about 25%),  the chart creators figured that nearly everybody was fat, so  “why don’t we just see how much!”

We all know that body composition varies greatly from person to person.  Large boned people (endomorphs) and muscular ones (mesomorphs) all slide over to right in the chart; this along with the person’s activity level should carry a lot more bearing.  Now a study has leant some veracity to this obvious statement.

A study published recently in Scientific American  followed 3600 seniors for a decade and found out that body muscle mass was a better predictor of longevity than body mass index itself.  In fact, losing weight itself (except in cases of obesity) was not really important at all – particularly for the truly aged.  This backs up other studies that showed that being slightly overweight was not a health risk, so long as the person stayed active of course.  My conclusion is that a sedentary lifestyle at an ideal weight is no insurance policy, its better to be a pudgy endomorph who hits planet fitness 4 times a week!

How do you stand up to the great, almighty, empirical life predictor?  Here it is:


I’m actually more of an ectomorph myself, that makes this chart even more unrealistic.



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Is Aging A Disease?

ancient one

(warning – philosophical rant ahead)

Is aging a disease??    This question has been floating around quite a bit in the media lately;  it really is an important question and not merely a fun topic to bandy about in the philosophical circles.  –  How we classify aging to a profound extent determines the way the medical community addresses it.  And in my humble opinion their current protocol only treats the symptoms instead of the causes.  In other words they are painstakingly patching the myriad holes in a leaky old boat instead of taking the time to fix it right. *

So how do you feel about it?  Is aging a disease, or is it simply a perfectly natural, normal, (I can’t say healthy) progression designed by the almighty or the wondrous infallable model of nature?  I say that it is a disease.  And it’s the worse possible one imaginable.  If you calmly and coldly analyze it,  I think you’ll find that there’s no real disputing this conclusion!

To make the call we first have to ask, what are the characteristics of a disease?  Obviously it must be something debilitating, very often fatal, an insidious condition that we will strive valiantly to overcome.  It nails us with a host of nasty, painful severely limiting consequences:    If a disease if far flung enough we will consider it an epidemic as it poses a threat to all concerned.  Does aging fit these criteria?

The other important designating trait of a disease is it’s status as abnormal.  You can contract it, that is you can suddenly get the thing,  and usually unexpectedly.  In this regard aging certainly is not a disease, because it is a so called rule of nature – as normal as any other biological action.

But unfortunately some interesting hypothetical scenarios can undermine the validity of this latter argument.  Lets take a look back a few centuries.  In the not too distant past people rarely expected to live past the age of sixty.  That was thought of as very old – very aged.  Yet now people blow right by this milestone and usually aren’t considered aged until they pass seventy at the very least.  Often when someone dies in their mid eighties we wonder “what happened to the poor guy?”  And who is to say that this shifting reality of advancing lifespan and aging is going to stop in the near future? **

Now imaging this scenario – it’s the year 2035, the average life expectancy has reached 115.  If you were approaching that great age and your son suddenly died at the age of 90 would you think it was because of natural causes?  Has he lived a full normal life??  What about the flip side of the coin – what if an incurable deadly disease suddenly struck  everyone who attained the age of 50, would you then have to designate it as normal and not a disease because it was universal?  It was the norm.  All a perfectly natural plan of nature, right?

What I am illuminating by this is the importance of placing the weight on the first discriminating factor – the harm that the phenomenon causes.  Whether it is a normal, so called immutable phenomenon that affects everybody shouldn’t carry as much weight as the fact that it acts as the worst possible disease out there – it is currently 100% fatal.

But the real tragedy of it is that if we were to look at aging as a disease, to address the underlying causes of the diseases inherent with aging we would eventually be able to cure aging itself, and illiminate all those horrible consequences.

Yes, we absolutely would.  Our bodies are not composed of magical fairy dust.  We are atoms, molecules and elements like any other form of matter.  And over time with the ever progressing understanding of science we will eventually know enough to alter the mechanics of our biology enough to make the change.  It has never stopped yet.

Of course, there are those who incredibly think death is a good thing – so we don’t overpopulate the earth.  I say why not truly respect life by trying to keep people living and watch carefully how many new ones you add to the mix instead???  Makes a bit more sense.  But that is a subject to bandy about in those philosophical circles!


* (I don’t mean to disparage the well-meaning and very substantial efforts of doctors and researchers.  I am only challenging the current focus of the overall effort.)

** If  some insist that the evidence of deaths universal nature implies that it is some “divine edict”, or simply “meant to be” ,  I say that the fact that we can change our lifespan as we have implies that overcoming these limitations is our true destiny!

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60 Second Testosterone Booster



Explosive weight training and other forms of HIIT (high-intensity interval training) have long been known to increase testosterone, but if you want to experience a real pump of this volatile hormone why not give it a go at some old fashion wood chopping?  I incorporated this into my own workout about a year ago – I have no shortage of fallen trees, and so have been painstakingly reducing them to tiny chips.  The results have been very surprising.  Chopping wood is almost addictive.

A study conducted last year (Evolution and Human Behavior)  showed that vigorously chopping logs can boost testosterone more than other forms of exercise.  It  even outperformed competitive sports like soccer.  Why is this?  I suspect it is because of the primal nature of this activity.  When you put your back into it – and your legs, arms and shoulders – you really dig in, gouging that log as if it were some enemy or prey you want to overcome.   Its very easy to experience full exertion in a matter of seconds.  I can even sense a difference in this activity vs lifting weights to exhaustion, sprinting or other ways to “knock yourself out”.  And the benefit to your core is just as great as that to the upper body.

Of course there are other possibly more convenient ways to simulate the motion. I have seen trainers in MMA or in Crossfit swinging a sledge hammer at a tire to get the same result.  There might even be additional benefits to supporting muscles with juggling that heavy sledge, but I have tried this and can tell you that it just aint the same.  There’s something about digging that blade into the wood.  You can brace yourself and really explode into frenzied motion.  😉

Why not add it to your routine?  I do two short sessions of about 30 seconds at the end of my usual workout.  The first one at a moderate level (you can twist something if not careful)  and the second at full wild animal intensity.  Be sure to chop from both sides, alternating and from directly overhead.  When you’re done you will feel an upper body pump second to almost nothing else.  Give it a try and see for yourself!

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Best Foods for Ditching That Cold or Flu

flu 001 (3)

Ok, so you got that flu shot, you wash your hands frequently,  and you avoid (tactfully of course) those who are visibly stricken, but you still wind up catching a cold or  flu almost every darn year.  Why is this so?  It is because these worthwhile preventive recommendations from the experts are only half of the equation.  The other half is the bolstering of your immune system through the foods that you eat.  This can actually have a stronger protective effect than the other recommendations. (that flu shot is only @ 60% effective you know)  So I’ve compiled here a list of most effective ones you can try.  (another great reason to indulge)

1.  Whey Protein:   Whey has more immune enhancers than any other food. Body builders and other intense physical trainers have known this fact for years.  A quick whey shake raises your levels of glutathione, which is your most important antioxidant, it contains lactoferrin, immunoglobulins (antibodies) and other disease fighters, it also provides glutamine which calms and nourishes the stomach as well as preserving natural immunity.  Whey is well known to increase protein synthesis and increase lean body tissue;  its immune enhancing properties are equally important.  Have a can of it ready for the first sign of a cold.  (you can even mix it with ice cream – now that would be hard to take right? 🙂

2.  Elderberry:  Those dark berries, technically called sambucus nigra, have been used for centuries in the treatment of colds and flu.  Researchers believe it works by enhancing the function of the bodies phagocytotic (engulfing) immune cell defenders.  It may also relieve the swelling of mucous membranes such as in the sinus providing relief.  These berries are also among the best known antioxidants in the plant kingdom.

3.  Oysters:  These tasty bivalves are the highest known dietary source of Zinc – a critical mineral for the immune system.  Just a half dozen of them provide  @ 45 milligrams – 3 times the lowest recommended daily intake.  Other good sources of zinc include wheat germ, meats, and pumpkin seeds.

4.  Reishi Mushrooms:  This is a very well documented immunity booster,  it aids in the activity of T-cells and other white blood cell defenders, and can increase production of SOD (super oxide dismutase), catalase, and glutathione peroxidase, our bodies natural enzyme antioxidants.  Maybe dice up a few and add to #6 below?

5.  Beta Glucans:  These are components of the cell walls of certain plants, and they are thought by some to be the most powerful immunity enhancers in nature.  The best sources of beta-glucans are the grains barley and oats, shiitake mushrooms, (and also reishi) and brewers yeast.

6.  Chicken soup:  Yes chicken soup can lessen the duration of the cold or flu – particularly if it contains garlic, onions, ginger, parsley and other seasonings and components.  Just sipping that steamy spicy tasty dish can impart soothing releaf in itself.  It is an easy way to ensure adequate sustenance is the face of a weakened appetite.  Your mother was right.

7.  Honey:  For soothing sore throats this simple remedy might be the best one available.  According to studies at the Penn State College of Medicine, honey was better than pharmaceutical cough syrups in suppressing coughs and preventing infection.  Honey’s antibacterial effect is also well extablished.  Take it the same way as cough syrup, or simply add on toast or in tea.

There you have it, so rather than a trip to the pharmacy why not make one to the grocery store instead and pick yourself up some tasty prevention?  It’s worked for me!


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5 Underrated Benefits of Exercise


Everybody knows the importance of exercise is in controlling or losing weight, or in sculpting that powerful sexy body, but here are some surprising and often overlooked reasons why you really aught to get started…..

  1. Exercise increases intelligence.  The image of the goofy inept jock with all of his assets below the neck – is way out of sinc with reality.  Exercisers are usually smarter than the norm, and for various good reasons.  It has long been know that exercise increases the availability of rich, oxygenated blood for the brain, enabling it to operate at its highest efficiency.  That workout has also been shown to actually increase the quantity of neurons in the brain (see “Studies” above),  it also increases the chemical BDNF or brain derived neurotropic factor, which is important for the process of forming memories.   Exercise obviously makes you a sharper more alert individual.  You clearly are building that mind, as well as the muscles.
  2. Exercise releaves depression.  There have been ample studies to illustrate this effect, as exercise has been shown to make more of the feel good neurotransmitters dopamine and acetylcholine available, and provide the release of endorphins from the pituitary which also gives an immediate lift.  It has even outperformed anti-depression drugs in some studies.  When you’re getting leaner and stronger how can you not feel better about your life?? It’s what nature intended.
  3. Exercise Relieves Pain:  For those involved in serious accidents, heart surgery, or in cases of mild to moderate arthritis – what is one protocol they have in common?  Physical therapy.  That is because the increase of mobility and the rebuilding of damaged or neglected tissue depends upon physical activity, and it is the greatest way to relieve pain in the long run.  The idea that fitness activity creates aches and pains is a perception that really must be overcome.  The exact opposite is true, and once you have continued a program for yourself for a short time you will experience the benefit.
  4. Exercise increases Energy:  Another popular and probably subconscious misconception is that since exercise requires the expenditure of exercise you thus increase your fatigue.  This goes against the indisputable evidence that fitness increases available strength and energy, but when you don’t want to work out – do you really think logically?  Don’t be a slave to inertia.  Get up and get it done!
  5. Exercise makes you younger:  You look that way and feel that way, why should you dispute it?  Exercise has been shown to reverse the physiological and cumulative debilitative effects of aging.  It has been shown to reverse the shortening of telomeres and other molecular “timers” of aging, so to argue against this effect is academic and very negative, isn’t it?

Why shortchange yourself from a big part of life?  Getting the body you want provides a lot more benefit than just losing weight.  It can change your world.  This is why those exercisers always seem to have a smile on their face and a bounce in their step.  🙂  Go ahead, try it and prove them wrong!


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Being Against ” Anti-Aging” is Getting Pretty Stale….


Yes, they desperately want to protect us from ourselves…   “just shut up and grow old!”

An article entitled “10 things the Anti-Aging Industry won’t say” in the Wall Street Journal recently criticized the attempts of earnest people to mitigate the effects of aging, essentially saying that anti-aging is a fruitless quest, so stop fighting the inevitable and save your money.    Though I often read and highly recommend this prestigious newspaper they are clearly not immune to frivolous and negative rhetoric.

We anti-agers are not a gullible, uniformed lot!  To the contrary, avid life extensionists and other health conscious people really do their homework; the ones consistently purchasing supplements and frequenting the workout clubs know how to get the most bang for their buck and it shows on their faces and their bodies.  They are not wasting their resources on a fruitless quest.  Not only that, for the most part science is in their corner.

The article went on to say that “There are no treatments that have been rigorously shown to reverse aging” – Thomas Perls, prof of medicine at Boston Univ School of Medicine.  Ok, so what is he saying?  That we attempt to chronologically turn back the clock?  Who is suggesting that?  But from a practical viewpoint – the view the articles authors themselves are trying to stress, we can reverse most of the negative consequences that aging may present.  Doesn’t this beg the question?  How about the numerous scientific findings that show exercise and dietary protocol do affect and reverse cellular and molecular benchmarks themselves for actual aging?  I have remarked upon this in many earlier posts, the effect of exercise and dietary supplements on telomere length, brain neuron regeneration and various other aspects of it show much more is at work physiologically, and we are not wasting our time or money.

Noted health advocate Sanjay Gupta said recently in an interview that he is very enthusiastic on exercise – he has witnessed personally how it has reversed his own bodily age progression.  He said that he had his telomeres checked prior to beginning a running/weight program, and then repeated the process months later to find that they had lengthened to resemble a much younger person.  This process can be shown to be effective for those much older that the noted doctor.

Fighting aging is a noble undertaking.  It is not “insecurity” that impels us to better ourselves any more that taking an evening course to further our careers is greedy or arrogant.  The more you work against the declines of aging the more you benefit.  Rather than showing insecurity you are showing good sense!  But be sure to be nice to those anti-anti-agers if you happen to visit them in the geriatric clinic on your way to the gym or the basketball court. 🙂


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