Dr. O on Best Steps to Look and Feel Your Best after 40

 Dr. O’s Top Tips to Look and Feel Your Very Best!

As a Longevity Doctor, I am often asked what steps people can take to look and feel their very best. The truth is, there is no one-size-fits-all answer to this question. Everyone’s body and lifestyle are different, and what works for one person may not work for another. However, there are some general principles that can help guide you on your journey to optimal health and wellness.

Stress Less

Stress is a common experience that affects everyone at some point in their life. It is the body’s response to a perceived threat or challenge, and it is characterized by physical and emotional symptoms such as increased heart rate, muscle tension, and anxiety. Chronic stress is a long-term experience of stress that can have negative effects on both physical and mental health.

One of the key hormones involved in the stress response is cortisol. Cortisol is a steroid hormone produced by the adrenal glands, which are located on top of the kidneys. When the body is under stress, the hypothalamus in the brain sends a signal to the pituitary gland, which in turn sends a signal to the adrenal glands to release cortisol. Cortisol then causes an increase in blood sugar, blood pressure, and heart rate, and it also suppresses the immune system.

Chronic stress can lead to high levels of cortisol in the body. Studies have shown that chronic stress can lead to an overproduction of cortisol, which can have negative effects on the body. High levels of cortisol have been linked to a number of health problems, including:

1. Increased risk of heart disease
2. Weight gain, particularly in the abdominal area
3. Weakened immune system
4. Depression and anxiety
5. Insomnia
6. Decreased bone density

To reduce stress, it is important to find healthy ways to manage it. Some tips to reduce stress include:

1. Exercising regularly: Physical activity can help to release tension and reduce stress.
2. Practice mindfulness: Mindfulness techniques done regularly, such as meditation, yoga, and deep breathing can help to calm the mind and reduce stress.
3. Get enough sleep: Adequate sleep is essential for managing stress. 7-9 hours a night is recommended.
4. Eat a healthy diet: A diet that is high in fresh fruits, vegetables, and whole grains, and low in processed foods, can help to reduce stress.
5. Connect with others: Social support can be incredibly beneficial for managing stress.

There are also many natural supplements that are known to support stress management, such as Ashwagandha and Rhodiola.

Get Zzzzzz’s

Lack of sleep or poor sleep can have a significant impact on our overall health and well-being. Studies have shown that individuals who get less than seven hours of sleep per night are at a higher risk for a variety of health problems, including obesity, diabetes, heart disease, and even certain types of cancer. Additionally, lack of sleep can make us feel tired, irritable, and unable to focus, making it difficult to perform well at work and in our personal lives.

One of the most obvious ways that lack of sleep can affect us is by making us look and feel less than our best. Studies have shown that people who are sleep deprived tend to have a harder time maintaining a healthy weight, and are more likely to develop wrinkles and other signs of aging. Additionally, lack of sleep can cause dark circles and puffiness around the eyes, making us look tired and run down.

To improve sleep hygiene and to avoid the negative effects of lack of sleep, it is important to establish a regular sleep schedule and to create a comfortable sleep environment. This includes keeping your bedroom dark, quiet, and at a comfortable temperature and avoiding the use of electronic devices for at least an hour before bed. Additionally, it is important to avoid caffeine, nicotine, and alcohol before bedtime, as these can all disrupt sleep.

Another important aspect of sleep hygiene is establishing a relaxing bedtime routine. This could include reading a book, taking a warm bath, or practicing yoga or meditation. Getting direct sunlight upon waking and as the sun is setting, sends signals to the brain which promote a healthy night’s rest. These activities can help to relax the mind and body, making it easier to fall asleep.

In addition to these tips, it is also important to seek out professional help if you are experiencing difficulty sleeping. A sleep specialist or physician can help to identify any underlying medical conditions that may be contributing to your sleep problems and can provide additional tips and strategies for improving your sleep hygiene.

Get Strong

Strength training is a powerful tool for maintaining optimal health and vitality as we age. Studies have shown that regular strength training can help increase muscle and bone mass, reduce body fat, regulate hormones, and improve overall energy levels.

One of the most significant benefits of strength training is its ability to increase muscle and bone mass. As we age, our bodies naturally lose muscle and bone mass, which can lead to a decline in physical function and an increased risk of falls and fractures. However, strength training has been shown to reverse this process, with studies demonstrating significant increases in muscle and bone mass in older adults.

Strength training also plays a key role in reducing body fat. Regular strength training has been shown to increase lean muscle mass, which in turn increases metabolic rate and helps to burn more calories, even at rest. This can lead to a reduction in body fat, helping to improve overall body composition and appearance.

Hormones and energy levels also benefit from regular strength training which is shown to increase the production of testosterone and growth hormone,-important for maintaining muscle mass, bone density, and overall health. Additionally, strength training also improves insulin sensitivity and reduces inflammation, both of which can have a positive impact on overall health and energy levels.

Building strength is a powerful tool for maintaining optimal health and vitality as we age. By increasing muscle and bone mass, reducing body fat, regulating hormones, and improving energy levels, its easy to see how strength training can help us look and feel our best, even as we get older.

Eat Right

One of the most important things you can do to look and feel your best is to maintain a healthy diet. A diet rich in whole, nutrient-dense foods can provide the necessary fuel for your body to function at its best, while also helping to prevent chronic health conditions such as obesity, diabetes, and heart disease.

One popular diet that has been gaining attention in recent years is the ketogenic diet, or “keto” diet for short. I am a huge fan and personally include it in my own lifestyle. Many of my patients celebrate tremendous weight loss success with this diet and are able to improve their health in the process.

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The goal of the diet is to put the body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. When you follow a keto diet, you typically consume around 70-75% of your calories from healthy fats, 20-25% from protein, and 5-10% from carbohydrates.

The keto diet is known for its potential weight loss benefits, as well as for its ability to improve certain health conditions such as epilepsy, type 2 diabetes, and even cancer. It is a very low-carb diet and when you follow this diet your body will start to burn fat for energy instead of glucose. When following a keto diet, it’s important to focus on consuming nutrient-dense foods such as grass-fed meats, wild-caught fish, organic vegetables, and healthy fats such as avocado and coconut oil. You should avoid processed foods, added sugars, and grains as much as possible.

One of the most important things to keep in mind when following a keto diet is to make sure you’re getting enough electrolytes, such as sodium, potassium, and magnesium, as they are important for maintaining proper hydration and preventing the “keto flu.” Drinking plenty of water and consuming electrolyte-rich foods such as leafy greens, nuts, and seeds can help you meet your body’s needs.

It’s also important to note that the keto diet may not be appropriate for everyone, and it is always recommended to consult with a healthcare professional before starting any new diet. As with any diet, it’s also important to monitor your progress and make adjustments as necessary.

Supplement Right

I believe that finding the right supplementation can play a significant role in helping us look and feel our very best. A critical aspect of supplementation is the inclusion of nootropics, adaptogens, and thermogenics.

Nootropics are substances that enhance cognitive function, including memory, creativity, and motivation. Adaptogens are natural substances that help the body adapt to stress and promote balance. Thermogenics are compounds that increase the body’s metabolism, resulting in weight loss and improved energy levels.

When it comes to finding the best supplement to increase energy and productivity, improve focus and cognition, and enhance your physique, the following ingredients are your best bet:

Ashwagandha is an adaptogen that helps to reduce stress and improve cognitive function. Bacopa Monnieri is a nootropic that is known to improve memory and cognitive function. Hesperdin, a compound found in oranges, has been shown to improve focus and productivity. Another important ingredient to look for is Dicaffeine Malate, which is a combination of caffeine and malic acid that provides sustained energy throughout the day. White Willow Extract is a natural pain reliever that can also help with weight loss. Green Tea Extract contains antioxidants that can improve overall health, while Guarana Seed Extract is another natural source of caffeine that can help with energy and weight loss. Gamma-Butyrobetaine Hydrochloride is a precursor to carnitine, which can help improve physical performance and endurance. Bitter Orange Extract contains synephrine, a compound that can help with weight loss and energy levels. Rhodiola Rosea is an adaptogen that can help reduce stress and improve cognitive function. Finally, Black Pepper Extract is known for its ability to improve the absorption of other compounds, making it an important ingredient in any supplement.

In conclusion, looking and feeling your very best is within reach if you make a commitment to prioritize your health. By eating well, reducing stress, getting adequate sleep, incorporating strength training, and supplementing correctly, you can give your body the support it needs to thrive. Remember, true beauty comes from within, and taking care of yourself is the first step to unlocking your inner glow. So, make the decision today to prioritize your health, and you’ll be amazed at the difference it can make in your overall well-being and appearance. Embrace the journey and enjoy the results!