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How do I stay fit as I age?

Bart Wolbers, May 22, 2020

Amazing question! The answer might surprise you: it’s not just about diet and exercise…

For an overall anti-aging approach, I would take many different health strategies into account.

For my answer to your question though, I’ll treat a four areas here. The full answer is somewhat more complex.

But let’s get to it…

Firstly, I would recommend a combination of some strength training, some cardiovascular training, and lots of movement.

The two workouts are best to be carried out only twice a week, but at high intensity levels. Low-intensity movement, such as walking, gardening, or dancing, can be done for many hours a day and remains beneficial…

Secondly, as strange as it sounds, “staying fit” does not just depend on what you put in your mouth and how you move. You actually need sunlight to stay healthy as well.

Read my article about why you need ultraviolet light in your life , and cannot rely on vitamin D supplements to get all the benefits of sunlight exposure. Another 100% free blog post I recommend is my article about red light therapy .

The most fundamental reason why you need enough sunlight in your life (and alternatively can partially supplement with red light therapy), is because both increase your overall energy levels.

Thirdly, for aging gracefully, I would recommend reducing your overall stress levels, and meditation.

I actually offer a 100% free mindfulness meditation course in a blog post that I’ve written about conquering stress .

If you’re curious though: Mindfulness is actually very easy - it teaches you to stay in the present moment, thereby eliminating the “fight, flight” or “freeze response”.

All you have to do in mindfulness meditation is to focus your brain on what’s right before your eyes. Focusing on the “now” helps you avoid fearing the future, or ruminating about the past…

After practicing mindfulness for some time, your brain even changes. Fight, flight or freeze responses will no longer be triggered as quickly as before.

Fourthly and lastly, your diet needs to be optimal.

Avoid processed foods, and eat lots of high-quality foods during the daytime. I consider shellfish, grass-fed (organ) meats, coconut oil and butter, vegetables, fruits, eggs, and some fish that’s low on the foodchain (anchovy, mackerel, herring, sardines) a great combination.

(By the way, fish that’s located higher on the foodchain often contains heavy metal toxins, which problematic effects are often underappreciated).

Add small amounts of whey protein, and some bone broth, gelatin, and collagen  as well, and you’re set.

Simple…

All right, I’ll throw in one bonus: make sure you have some good friends, a purpose in life, and avoid being absolutely broke once you hit 70.

The social context of aging is wildly underappreciated. Without friends, you’ll lose more than a decade on your life. There is substantial evidence that being socially connected significantly reduces risk of premature death.

Still think aging and health is all about diet and exercise?

Think again…

Additionally, without money, you won’t be able to take care of your health. Without purpose, you don’t have a reason to get out of bed in the morning.

Mind-boggling, isn’t it?

Let’s summarize though:

What’s my overall message? Take these guys for example:

What do these guys do?

Well:

• Sunlight? Check
• Low-stress lifestyle? Check
• Focusing on the present moment? Check
• Movement? Check
• Eating foods they were meant to eat? Check
• Social connections? Check
• A purpose that’s right for them? Check

Nature can sometimes teach you more than you think…