There is a running joke with my kids that I say I am 29 years old. Well now I am not lying… my biological age is 29! I wanted to share what I have done over the last few years to get into the best “health” of my life by living healthy on purpose.
My goal for 2023 was to focus on longevity and learn as much as I could, also focus on what I could do to reduce my biological age, build habits to create a healthier longer life. Three years ago, I took a DNA test, and my biological age was 37, I did a consultation on what I could do to reduce that, so I have spent the last few years doing just that.
One thing I invested in was the Functional Health testing that I mentioned in last week’s newsletter. I found out what my body was deficient in, which was iron and omega 3. More importantly the test showed that my biological age is 29! This is HUGE for me because my chronological age is 42 (well in 5 days). I have focused my whole year around lowering my biological age because that reduces my risk of many diseases.
I wanted to share a few things that I have done to help reduce my chronological age:
I read a lot of books and listened to a lot of podcasts. I am a lifelong learning and believe the more I know the better educated decisions I can make and teach others. A few of the books I read were- The New Rules for Aging Well, State Change, Young Forever, Eat to Beat Disease, and I am currently reading Outlive. I also listened to some podcasts: the Doctors Farmacy, Everyday Wellness, and The Ultimate Human.
I started taking supplements that my body needs. I was never a big fan of taking vitamins and to be honest I was bad at remembering to take them but through the genetic testing and blood work I have invested in it, I now take very specific supplements that my body needs. For example, I was low in iron and omega 3 so I know take those. I have gene mutation MTHFR which means I need to take a methylated vitamin b. Also, through all the longevity research I have done I take Resveratrol to help support healthy aging, methylation, cellular energy production and metabolism. https://amzn.to/3tghIXN
I started drinking more green tea, and adding more supper foods into my day. Green tea boasts numerous health benefits, including powerful antioxidants that combat cell damage, reducing the risk of chronic diseases. Its catechins promote heart health, lower cholesterol, and aid in weight management by boosting metabolism. Green tea may enhance brain function, improve dental health, and contribute to overall well-being.
I reduced my sugar and gluten intake in the last couple of years. This has made a HUGE difference in how I feel and my energy level. Since reducing sugar and gluten my inflammation was reduced to almost nonexistent, I feel 10 years younger energy wise and have a much easier time focusing.
When I turned 40 I made a deal with myself to move my body every day for at least 30 mins, and I have done just that, even if I am not feeling well, or the day is busy, I ALWAYS get a workout in no matter what, it’s a non-negotiable for me.
I learned from my DNA consultation years ago that stress was causing a lot of my aging issues. I decided to change my mindset around work and the people I work with, not take on their negative thoughts and reactions, and to really dedicate time to meditation and gratitude. Every day I do both. I find that gratitude practice is a great way to focus on the good in your life and meditations helps me be present, reduce my anxiety and stress, and it also it helps me set intentions.
I know I have talked about cold showers a few times this year, but they are very important when it comes to longevity. Another thing I learned from my genetic testing is my brown fat was low and cold showers are a great way to build up brown fat. I had never heard of brown fat before so maybe you haven’t either. Brown fat, or brown adipose tissue (BAT), is a type of fat that plays a key role in regulating body temperature. Unlike white fat, which stores energy, brown fat generates heat by burning calories. It contains a high number of mitochondria, giving it a brown color. Activation of brown fat through cold exposure or certain hormones can contribute to energy expenditure and metabolic health.
Another key to longevity is relationships. 2023 was a year of relationships for me, building stronger relationships with friends and letting go of relationships that no longer serve me. As an introvert by nature, I decided to be very intentional with my relationships this year. I have reconnected with my childhood friends talking to them regularly on the phone because we live 1000 miles away, I go on weekly walks with one friend in my neighborhood, I go to lunch once a month with another friend, I try to do coffee dates with another friend at least 2 times a month. Having these relationships brings me so much joy and I am so very grateful for all amazing women in my life. We never think of relationships attributing to longevity, but it is actually one of the top attributes.
Drinking water and staying hydrated is extremely important. Your body is made up of about 60% water, so I make sure that I drink a gallon of water every single day. It is also a great way to detox your body and remove toxins.
Fasting is another great way to help your body repair itself. I have done intermittent fasting for about 4 years but I know add in longer fasts throughout the month, some times I do 24 hour fasts and once a quarter I try for a longer fast I have made it to 60 hours but my goal for next year a quarterly 72 hour fast.
Okay lastly sleep, I priority my sleep. I make sure to get 7 hours of sleep every single day. Yes, sometimes that means I go to bed early and miss out on some things but my body feels so much better when it gets the sleep that it needs. I am a morning person and love my alone time in the morning. But in order to get up at 5am I have to be in bed by 10pm every night. But that works for me and my health!
I think there is one trend in all of the things I did this year, I was very intentional, everything I did, what I put in my body, the habits I created, the way I spent my time, was all with the intention to live healthy on purpose. Going into the new year think about what you want to be intentional about and make a plan.