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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 15, 2018

      7 Amazing Things That Will Happen When You Do Plank Every Day

      7 Amazing Things That Will Happen When You Do Plank Every Day

      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

      Video Summary

      Why is it important to train up our core strength?

      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

      One Exercise, multiple benefits

      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

      What will happen when you start doing planks every day

        1. You’ll improve core definition and performance: 

        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

        • Transverse abdominis: increased ability to lift heavier weights.
        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
        • Glutes: a supported back and a strong, shapely booty.

        2. You’ll decrease your risk of injury in the back and spinal column

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          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

          3. You’ll experience an increased boost to your overall metabolism

            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

            4. You’ll significantly improve your posture

              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

              On top of everything, someone with good posture looks better, healthier, and more confident.

              5. You’ll improve overall balance

                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                6. You’ll become more flexible than ever before

                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                  7. You’ll witness mental benefits

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                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                    How to hold a plank position

                    1. Get into pushup position on the floor.
                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                    4. Your head is relaxed and you should be looking at the floor.
                    5. Hold the position for as long as you can.
                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                    Watch the video if you have any doubt!

                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                      How to improve your plank time gradually

                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                      Who Should Be Cautious Doing The Plank?

                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                      • Prolapse
                      • After prolapse surgery
                      • Pelvic pain conditions
                      • Weak or poorly functioning pelvic floor muscles
                      • Previous childbirth
                      • Overweight

                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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