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May 23, 2011

The 3-Step Anti Aging Formula To Achieve Better Health

Anti aging formula and man writing a formula
Is he writing the formula for optimal health?

3 Step Anti Aging Formula

Try this simple 3 step anti aging formula and begin your path towards better health, increased energy, and extended longevity.  You may be thinking of some magic potion when you see the word “formula”.   But this 3-step formula is not a miraculous potion, but rather is based on time-tested principles of health: nutrition, exercise, and hormonal optimization.

If you’re going to cookout what do you need?  How about some charcoal, a lighter, and some fuel?  That’s what this 3-step formula represents.  Nutrition is the charcoal, exercise is the lighter, and optimized hormone levels are the fuel.  Without all three there’s no fire and no cookout.

Nutrition: The Charcoal

Just like charcoal is the foundation of a great cookout, nutrition is the foundation upon which is better health is built.  If it swims in the ocean, flies in the sky, grows from the ground, and falls from the tree it is most likely healthy to eat.  Avoid packaged and processed foods.

Good nutrition should be nutrient dense while minimizing spikes in insulin, which is very inflammatory and promotes fat gain.  A good way to achieve this is to avoid white breads, white potatoes, white rice, and white pasta.  Carbohydrates should be in the form of fruits and vegetables.  Everyday eat fruits and vegetables containing all colors of the rainbow.

A healthy diet should include healthy omega-3 fats and monounsaturated fats like olive oil.  Saturated fats should be minimal and trans fats absent altogether.  Adequate protein should be provided to maintain muscle mass and to facilitate production of vital enzymes.

Exercise: The Lighter

The best predictor of mortality is something called VO2 max.  It’s a measurement of how much oxygen the body can move during exercise.  An exercise program should improve VO2max and stimulate hormone production.  Perhaps surprisingly to many, aerobic exercise is not the best way to improve VO2max, nor does it stimulate release of testosterone and growth hormone.

To improve VO2max and increase metabolism spend time engaged in high intensity interval training. (See “Natural Metabolism Boosters”).  High intensity interval training involves exercising at near all out effort for brief periods like 20 to 60 seconds at a time followed by a similar period of rest and repeated several times (see “Exercises to Lose Weight”).

High intensity interval training stimulates release of growth hormone and testosterone especially in males.  These two hormones facilitate healing and improve body composition.

Strength training is another great way to burn calories and develop chiseled muscles.  A pound of muscle has one-third the volume as a pound of fat.  So even without losing weight, but by exchanging fat for muscle one can sculpt a much leaner physique.  Muscle burns more calories than fat thereby improving metabolism.

Hormones: The Fuel

Anti Aging Formula and Hormones as Fuel
Image from gourmetpots.com via Flickr

Though the body can function with low levels of hormones, it cannot function optimally, and therefore a high level of health is not possible in the face of hormone deficiencies.

Hormones facilitate all our major bodily functions.  In particular they improve metabolism.  This makes maintaining a healthy weight easier avoiding the risks associated with obesity, diabetes, cancer, and heart disease.

While optimizing hormones alone will enable many to feel better, hormones alone are not enough to achieve the highest level of health possible.  But, optimize your hormone levels on top of eating a sound nutrition program and mix in the right type of exercise and you have the 3-step anti aging formula to achieve better health.

See related articles.

“7 Anti Aging Tips”

“Telomeres: a Key to Longevity”

“Anti Aging Pills – the Modern Day Fountain of Youth?”

“3 Anti Aging Solutions”

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Dr. Joe Jacko

Dr. Joe is board certified in internal medicine and sports medicine with additional training in hormone replacement therapy and regenerative medicine. He has trained or practiced at leading institutions including the Hughston Clinic, Cooper Clinic, Steadman-Hawkins Clinic of the Carolinas, and Cenegenics. He currently practices in Columbus, Ohio at Grandview Primary Care. Read more about Dr. Joe Jacko

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