Lower Your Bio Age

If I Could Turn Back Time…

You are singing this aren’t you? Well, so am I. What a classic song. Can you believe that Cher is 77 years old? She looks great and has the energy and vitality we all want.

So what can we do to turn back time?

The 6 Women Study

Recently published in the journal Aging, six women between the ages of 46 and 65 underwent an eight-week program that included alterations to diet, sleep, and exercise.

They were also given relaxation guidance, probiotic and phytonutrient supplements, and nutritional coaching.

Blood tests showed a reduction in biological age of up to 11 years in five of the six women, with the average participant experiencing a 4.6-year decrease.

Perfectly Imperfect

None of the women completed all tasks all days, and that’s okay, researchers wrote.

Improvements in biological age were seen among women who adhered to the program an average of 82% of the time.

The 80/20 Rule, Rules!

The Playlist

As part of the study, participants were asked to consume the following foods daily:

2 cups dark, leafy greens. These are measured raw, chopped, and packed.

They include: kale, Swiss chard, collard greens, spinach, dandelion, mustard greens.

This did not include salad greens such as romaine, iceberg or Spring mix, although adding arugula would be beneficial due to it’s dense nutrient profile.

2 cups cruciferous vegetables. These are measured raw, chopped, and packed.

This includes broccoli, cabbage, cauliflower, Brussels sprouts, bok choy, arugula, kale, mustard greens, watercress, rutabaga, kohlrabi, radish, Swiss chard and turnip.

3 cups colorful vegetables.  of your choosing, excluding white potatoes and sweet corn.

¼ cup pumpkin seeds or nut butter

¼ cup sunflower seeds or nut butter

1 to 2 beets

Liver or liver supplement (three 3-ounce servings per week) Contact us for a Liver Supplement.

1 serving of egg (5–10 per week as long as you don’t have an allergy or sensitivity)

½ cup berries, preferably wild

2 medium garlic cloves

2 cups green tea, brewed 10 minutes

3 cups oolong tea, brewed 10 minutes

½ tsp rosemary

½ tsp turmeric

2 probiotic capsules. I recommend, Metagenics UltraFlora Intensive Care.

2 servings of “greens powder”. I recommend, Metagenics Phytoganix, organic Greens/reds.

6 oz animal protein. Wild-caught or grass-fed, pastured, organic and hormone/antibiotic-free.

Drink 8 cups of water per day

Exercise for at least 30 minutes

Practice breathing exercises twice

Sleep at least 7 hours

Fast 12 hours after their last meal of the day

Best Practice

Healthy habits are important. Strive to do the following as well:

Avoid sugar, candy and baked goods. Things in boxes and bags typically have an ingredient list the size of your arm. Try to avoid them.

Avoid the most common allergens and irritants which are dairy, grains, legumes (such as beans and soy), caffeine and alcohol.

Use glass or stainless steel instead of plastic food containers.

Include healthy oils such as coconut, olive or avocado oil.

When choosing fruits and vegetables, organic is preferred over conventional.

The Challenge

For your convenience I created this checklist that you can have on your refrigerator and check off as you complete each item on the list.

Make it fun and do it with your family.

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