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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.

      More by this author

      Sasha Williams

      Plant Powered Lifestyle Designer

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      Last Updated on June 2, 2020

      8 Reasons Why Goal Setting Is Important to a Fulfilling Life

      8 Reasons Why Goal Setting Is Important to a Fulfilling Life

      The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

      Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

      Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important”.

      1. Goals Guide and Align Our Focus

      It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

      But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

      Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

      Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

      “Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

      And what you will do with your talent largely depends on your focus.

      Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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      So, why is goal setting important? Because it gives you direction, alignment, and purpose!

      2. Goals Help You Avoid ‘Shiny Object Syndrome’

      Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

      You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

      Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

      Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

      So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

      3. Goals Turn Our Largest Goals into Manageable Steps

      A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

      But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

      Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

      Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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      So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

      4. Goals Encourage You to Take Action

      This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

      Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

      What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

      This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

      If you want to learn about some of the golden rules for goal setting that will help you set and achieve your goals successfully check out this article: How to Use SMART Goal to Become Highly Successful in Life

      So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

      5. Goal Setting Helps You Continually Improve

      This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

      What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

      The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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      Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

      So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

      6. Goal Setting Keeps You Accountable

      Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

      For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

      A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

      Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

      So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

      7. Goals Make You Feel Good

      Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

      Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

      Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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      If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

      So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

      8. Goals Help You Live Your Best Life

      I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

      Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

      Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

      There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

      Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

      So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest!

      Final Thoughts

      These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

      If I could leave you with something, it would be this:

      Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

      More Tips About Goals Setting

      Featured photo credit: Unsplash via unsplash.com

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