Attention Men! Feeling Over the Hill? Read This Before You Give Up.

Attention Men! Feeling Over the Hill? Read This Before You Give Up.

A lot of men begin to accept that once they hit 40, things will go downhill. Why is it that we have become so reluctant to challenge these beliefs?

Part of my mission as a health and wellness advocate who also happens to be approaching 50, is to re-write this story so that all of us can begin to embrace aging with a knowing that we can do it more youthfully than ever before.

For men who want to remain fit and energetic into their later years without the typical decline, here are some important factors to consider along the way.

Intermittent Fasting – The quickest and most effective way to get lean and increase vitality is to incorporate intermittent fasting 3-4 days per week. Consume your last meal at 7pm and don’t eat again until 1-2pm the following day. You may have black coffee, tea, and unlimited water but zero calories during the 18-hour window period. Do your cardio exercise on the fasting morning for extra results and fast every second day to make it more manageable. The benefits will include fat loss, increased lean muscle, improved sleep and stamina, and more clarity and focus, especially during the morning of your fasting period. It kick-starts your metabolism like nothing else and works to balance hormones, regulate blood sugar, and much more.

Testosterone – As men age, our testosterone levels tend to drop and our estrogen also known as estradiol may increase. Low testosterone leads to a decrease in muscle mass and may have negative long-term effects on our heart and other organs along with causing fatigue, depression, poor sleep quality, and cognitive decline. High estrogen may be a contributing factor to heart disease and cancer along with a more feminine appearance including increased body fat in the chest and stomach area. Speak with an endocrinologist or anti-aging doctor about doing a full hormone panel and then consider bio-identical hormones if necessary.

High Repetition Resistance Training – Regardless of our age, it is vital to do some resistance and weight bearing exercises if we want to build stronger muscles and bones. As we get older, higher repetitions with a lower weight works better to not only build lean muscle, but also to protect our ligaments and joints. Try incorporating 20-25 repetitions on your first set and then while using the same weight, do 2 more sets until burnout. Perform resistance training at least 3 days per week and ensure that you work every muscle group at least once per week.

Supplements – To help reduce stress and improve overall energy, consider taking adaptogenic herbs. Rhodiola, Maca, Ashwaganda, and Ginseng work to lower the stress hormone called Cortisol while supporting the adrenal glands and increasing overall energy and libido. Choose one to start and alternate every few months between them. Also try Yohimbe HCL which is an ancient bark from South Africa that has similar effects while also targeting fat burning in the lower abdomen and back area.

Spiritual Practice – Now more than ever, men need to slow down. We pressure ourselves with financial matters, relationship issues, and the drive to get ahead making it imperative to take a break and get in touch with our spiritual side. This is done by creating a daily practice that we will commit to. Whether it be yoga, breath work, meditation, or chanting, it must be consistent to be effective. The irony is that we’ll actually get more done with less work when we can fine-tune our intuition and connect deeply with our spirit and our higher calling.

As men, we owe it to ourselves to take the absolute best care of ourselves that we can. There is a shift happening and men are beginning to understand the importance of finding a balance in body, mind, and spirit.

Why not start today? Put yourself first and take pro-active measures to age more youthfully and vibrantly. If you do, you’ll open yourself up to more joy, energy, and enthusiasm, and you’ll begin to feel that your best years are still ahead, because guess what? They are!

*Always consult with your physician before beginning a new fasting, supplement, or exercise regimen, especially if you have pre-existing health conditions or if you are taking medication.

 

Jay Bradley is a Youthful Aging, Wellness & Lifestyle Expert Living in Los Angeles http://www.JayBradleyLifestyle.com

Jay Runs a Regular Men’s Coaching Group for Men 40, 50, and 60. For More Information, Reach Out Via Email: jay@jaybradleylifestyle.com

 

He is the Best-Selling Author of LIVE LOOK FEEL, The 12-Week Guide to Live Longer, Look Younger & Feel Better!

The Power of Detox!

The Power of Detox!

Many people take better care of their cars than they do their bodies. We are quite disciplined when it comes to changing our oil, washer fluid, and maintaining our regular service.

But when we think of a full body detox or cleanse we get nervous. We picture going without food for days or taking a bunch of powders, pills, and potions and suffering along the way. While some major detox programs can be difficult, there are simpler ways to give your body and organs a rest. We can make small changes today that can provide a gentle, yet effective cleansing. Here are some ideas:

  • Drink Water – The easiest way to cleanse our body of toxins is to commit to drinking more filtered water. Purchase a 32 oz. non-BPA plastic or stainless steel bottle and make it a point of filling it at least twice per day. This assures that you drink your minimum of 8 glasses daily. If you’re active, more water is likely required. For extra detox support, add organic lemon or lime to your water.
  • Milk Thistle – The active ingredient in milk thistle is called Sylmarin and it has powerful antioxidant and potent liver-supporting properties. It acts to gently cleanse your liver from toxins and impurities. Milk thistle also has powerful anti-inflammatory effects. Make sure to use an organic supplement and take it daily throughout the year or cycle off and on for 3-month periods.
  • Infrared Sauna – This wonderful detox literally warms our body from the inside out and causes our system to sweat out toxins and impurities. Sweating is one of the safest and most natural ways for our body to cleanse. Look online for an infrared sauna health spa near you.
  • Fresh Vegetable Juice – We are all familiar with the lengthy 7 or 10-day juice cleanse but consider doing 1 day only of fresh, organic green juice. This easy to follow regiment will give your body a break from processing foods and you’ll find yourself feeling lighter, more clear, and energetic.
  • Intermittent Fasting – This fasting program isn’t as difficult as you may think. For 2-3 days per week try eating your last meal by 8pm and don’t eat again until noon the next day. Drink as much water as you’d like and feel free to have coffee in the morning but avoid solid foods for approximately 16 hours. This not only gives your organs a break, but it kick-starts your metabolism and helps you to burn fat too.
  • Epsom Salt Soak – The most simple cleanse of all is taking an Epsom salt bath. The active magnesium sulfate in the salts work on detoxifying heavy metals, chemicals, and toxins from your system while gently relaxing the muscles. Add your favorite essential oils for an added Zen experience.
  • Activated Charcoal – Activated carbon also known as activated charcoal can be found in powder or supplement form. It is most often made from the ash of hardwood trees or coconut. The porous surface of charcoal has negatively charged ions that work to attract and excrete positively charged toxins, poisons, and other buildup. Follow the directions on the bottle.

*Always consult with your physician before beginning a new supplement, herb, or fasting program.

 

Jay Bradley is a Youthful Aging, Wellness & Lifestyle Expert Living in Los Angeles. http://www.JayBradleyLifestyle.com

He is the Best-Selling Author of LIVE LOOK FEEL, The 12-Week Guide to Live Longer, Look Younger & Feel Better!

Intermittent Fasting – The Fountain of Youth?

Intermittent Fasting – The Fountain of Youth?

For those who tend to overeat, as you may already expect, the news isn’t great. But if you under eat regularly or simply eat to survive, then this article may offer a promising outlook.

For years studies have shown that those people who consumed less calories seemed to live longer lives. Part of the theory behind it was that the body was less taxed and overworked from excess calories in those who consumed smaller amounts of food versus those who ate more.

Fasting before an annual physical or blood work is not unusual nor is fasting while doing a full body cleanse. But the latest trend, which has gained much attention, is intermittent fasting. What is intermittent fasting? It is a pre-planned and timed schedule of eating where we consume all of our calories within approximately an 8-hour window while fasting the rest.

For example, by consuming your last meal at 8pm and not eating until noon the next day you have fasted for 16 hours. While it is not always recommended to do this every day of the week, many people have adapted this style of eating at least 2-3 days per week for positive health benefits.

Why in the world would we want to purposely go without food? The latest studies are showing that those who take longer and more regular periods without food may experience lower serum cholesterol, weight loss, increased muscle mass, higher levels of Human Growth Hormone (HGH), improved sleep and energy levels, less inflammation in their body, stronger heart and brain health, and possibly a reduction in their risk of cancer and diabetes. With such an exhaustive list of benefits, it looks like intermittent fasting is here to stay.

Timing our meals as such can be challenging especially when many of us have become accustomed to eating small meals every 2-3 hours and we have always been taught NOT to skip breakfast! We learned that breakfast is the most important meal of the day. As time and research progresses, we are constantly making new discoveries. What was once seemingly harmful or unwise such as skipping our morning meal may now be the best thing that we can do to turn back the clock.

Of course like any health, fitness, or diet regimen, always consult with your doctor to ensure that fasting is safe for you especially if you’re exercising on an empty stomach. It’s also important to get the okay for those taking medication or with diabetes or low blood pressure.

If you Google intermittent fasting you’ll pull up an array of studies that are mostly supportive of this new trend. Once you receive the green light from your physician, start off slow. Try it one day per week at first and gradually build up to a more regular routine. Of course you can vary your fasting program and make the necessary changes according to your daily routine and work schedule.

Regardless of whether or not you follow a strict intermittent fasting regimen, it is highly recommended to consume less calories overall and to make the ones that you do eat count. Focus on eating good fats such as avocado, coconut oil, nuts, seeds, and olive oil, along with organic and grass fed chicken and beef, wild caught fish, including sardines, and an array of fresh fruits and vegetables. Keep your carbohydrates such as pasta, rice and bread to a minimum.

If you’ve tried everything else to lose weight, boost your metabolism, and increase your energy and nothing has worked or you’ve hit a plateau, this may just be the fountain of youth that you’ve been waiting for.

 

Jay Bradley is a Youthful Aging, Wellness & Lifestyle Expert Living in Los Angeles http://www.JayBradleyLifestyle.com

He is the Best-Selling Author of LIVE LOOK FEEL, The 12-Week Guide to Live Longer, Look Younger & Feel Better!