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Anti-aging Secrets Revealed in 12 FREE Steps

Anti-aging Secrets Revealed in 12 FREE Steps

In the world we live in today it’s basically a sin to age. Now more than ever men and women (and even some of their children) are going under the knife and spending oodles of hard earned cash on lotions, potions and pills that just don’t work. There’s no get fit, rich or young quick scheme that works. All of these things are attained by hard work and dedication, that’s why the fruits of victory taste so damn sweet.

You can cheat death to a degree by employing real, science backed methods that boost your Human Growth Hormone without needles, pills and expensive doctors visits.

Here are 12 easy steps to remaining forever young that don’t involve a niptuck. HGH (Human Growth Hormone) is produced in our pituitary glands and is responsible for cell repair, body composition and metabolism. It helps to boost muscle growth, strength and increases our ability to preform physically demanding tasks all while preventing injury and helping us recover from injury.

With lower HGH levels we might be more susceptible to disease and fat gain. In short, this hormone keeps us young, supple and fit while protecting us but it slowly tapers off in production as we reach and surpass our thirties.

Lose Body Fat

High body fat levels (think midsection fat) will likely impair HGH production increasing your risk of disease. This seems to affect men more so however this is something imperative in both genders. The best way to start burning up belly fat is to take up short but effective cardio exercise like sprints, intervals or HIIT training.

Try Fasting

Fasting simply means to go without food for a period of time. Sometimes this could be a few hours, sometimes a few days. For the case of trying to boost HGH we can limit this to a number of hours or calories over a period of time.

Try opting for an 8 hour “eating” window while keeping fasted for 16 hours. Your day will start with stretching, tea and maybe some exercise. Eating can commence around noon and cease at 8pm. Keeping insulin levels low (fasted state) will limit insulin spiking which have been shown to disrupt production. Just 3 days of fasting has been found to show HGH increases of over 300%.

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Grab Some Arginine

Arginine is an Amino Acid essential to HGH production. While bodybuilders and fitness enthusiasts alike may take in BCAA supplements around exercise, there may be no benefit to HGH production ~ sniffle sniffle.

Good news is that studies have found Arginine taken solo did create an increase to HGH levels at 45-114mg of arginine per pound of body weight – similar to 10-20 grams per day. This study in particular found higher doses increased HGH production during sleep of up to 60% – lower doses, not so much.

Sugar Shocked No More

Remember our friend insulin and how when she spikes she makes us look and feel old? Don’t forget it. Excess sugar creates weight gain and obesity which reduce our happy HGH hormone production and diabetics have been found to have 3-4 times  lower HGH levels than non-diabetics.

Put Down That Pudding Pop

When I’m teaching children at schools I introduce the “sometimes treat” so they can bring this philosophy home to their families and teach up. If you suffer from sweet tooth-itis try replacing conventional sugar with Stevia, a near miracle 0 calorie sugary sweetness all made from plants. Limit your intake of large amounts of sugar and refined carbs like white bread, bagels and donuts.

Sleep Light Not Full

We naturally release large amounts of HGH at night. As the act of eating a large meal will cause those insulin level spikes we’ve learned about it is suggested to avoid eating heavily before bed. This means no post-pub grub and you might want to skip the pub while you’re at it.

Depending on your body type, meals high in carbs OR protein might block HGH release. The jury is still out on this one in terms of research posted. The best practice is to avoid meals within 2-3 hours of sleepy time.

Amino Acid Rescue

GABA is a non-protein amino that sends signals all around our brains. It acts as a calming agent in the brain and nervous system and can be used to aid in insomnia patients.

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The increase in HGH has been found at 400% at rest and 200% post-workout. Because GABA improves sleep this means that our HGH output at night improves bathing itself in long, deep sleeps. Downside? A lot of the positive effects have been found to be short term in nature.

    Be Intense

    HGH levels are boosted significantly by high intensity exercise. Of course, this is all dependant on the type of exercise and nutrition intake around your workout and the body that is preforming the work. Some people can achieve great HGH increases in weight lifting sessions with limited rest periods. The metabolic nature of this particular exercise style and subsequent increase in lactic acid makes hight intensity exercise your best producer of HGH.

    Try intervals, sprints or hit to spike your HGH while burning a tonne of fat. In the long term this type of exercise will help you to not only boost HGH but optimize hormones and decrease body fat which again, boost the wonder hormone.

    What is a HIIT workout and how can I incorporate these into my every day fitness plans? Visit YouTube for some great HIIT workout ideas.

    Shake It Till You Break It

    There are a huge variety of supplements that can and will optimize performance while boosting HGH. Some studies have found beta-alanine to do just this.

    You can find this supplement in BCAA’s, pre-workout and other nutritional supplements. This could increase your ability to lift more or complete more repetitions during your gym session. Add these to a shake for post workout or shake them up in your water during your workouts.

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    Beta-alanine can double peak power and boost HGH. If you’re looking to lose fat and boost HGH you should stay away from sugary drinks and instead incorporate a clean powdered protein shake post workout.

    Rest Is Best, Try This Test

    HGH is released in pulses when we sleep. This is all wrapped up within our circadian rhythm. Large pulses happen during our deepest sleep and just before we wake. Poor sleep will deeply impact our HGH production levels.

    If you’re looking to tap into enhancing long term HGH production, sleep is the number one strategy to employ. Want more, deeper sleep? Try these tips:

    • no screens in the bedroom or for 30 minutes before sleep
    • keep bedroom temps at around 60 degrees (F)
    • avoid caffeine after 3pm

    Stay All Natural, Naturally

    When I’m low on fulfilling, deep, regular sleep I look to my friend Melatonin to regulate myself and start over. This is a hormone that regulates blood pressure and has become quite a popular sleep aid as of late. Some research has advised that melatonin can directly impact HGH production beyond it’s abilities to help you achieve a deep rest. How’s that for a double whammy?

    Basic use is 1-5 mg just before bed. Of course, doses all depend on you, your tolerance and what you’ve been ordered to do by your physician.

    There are so many supplements that can benefit your HGH production in the short term. Which doesn’t mean they’re not effective, just that they’re not as effective as long term solutions.

    • Glutamine
    • Creatine
    • Ornithine
    • L-dopa
    • Glycine

    Stress Is The Black Plague

    When you’re stressed out you can lose sleep, turn to food for emotional comfort or become sedentary. All these things are not good for our body, mind or spirit.

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    In an effort to remain “Forever Young” we need to take a look at our current state of affairs, evaluate where we want to be and set that as a goal to achieve. Simple tasks such as generating a routine that incorporates sleep, balanced nutrition and meditation can curb our stresses, allow for more good times and a general feeling of well being.

    In order to stay young we must keep life as light and playful as possible while ensuring that we surround ourselves with relaxing, happy experiences.

    Try adding these few routines to your day to maximize control over your own happiness:

    • Sleep & Wake at the same time opting for 7 hours rest.
    • Utilize meditation for 5-10 minutes before bed.
    • Prepare meals well in advance and in bulk to reduce stress.
    • Exercise daily for at least 30 minutes.
    • Take a walk after lunch to clear your head.
    • Journal each morning for 5 minutes with your coffee.

      If all this information made you yell out “I can’t organize my life, I don’t know where to start, please, help me!”. Don’t become frustrated with yourself and give up. We have all been there and even fall off the wagon to return to a life of flailing after successes. It’s human and after all, unless you’re a Manatee that’s how you came to read this post.

      Start with baby steps, incorporate one new “thing” per week and soon in as little as a month you will be well on your way to reversing the signs of premature aging without shelling out more than a few bucks.

      If you want quick access to free meal plans, fitness routines and tips to stock your kitchen you can access them here.

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      Sasha Williams

      Plant Powered Lifestyle Designer

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      Last Updated on August 12, 2019

      12 Best Foods That Improve Memory and Brain Health

      12 Best Foods That Improve Memory and Brain Health

      Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

      But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

      I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

      Here are 12 best brain foods that improve memory and brain power:

      1. Nuts

      The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

      Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

      Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

      Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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      2. Blueberries

      Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

      When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

      3. Tomatoes

      Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

      4. Broccoli

      While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

      Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

      Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

      5. Foods Rich in Essential Fatty Acids

      Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

      The body does not naturally produce essential fatty acids so we must get them in our diet.

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      Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

      6. Soy

      Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

      Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

      Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

      7. Dark Chocolate

      When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

      Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

      8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

      Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

      B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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      Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

      Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

      To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

      9. Foods Rich in Zinc

      Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

      Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

      Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

      10. Gingko Biloba

      This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

      It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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      However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

      11. Green and Black Tea

      Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

      Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

      Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

      12. Sage and Rosemary

      Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

      Try to enjoy these savory herbs in your favorite dishes.

      When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

      More About Boosting Brain Power

      Featured photo credit: Pexels via pexels.com

      Reference

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