Not only is it possible to reverse aging for weight loss, but the health benefits are also just as extraordinary. There are two types of aging:
Your biological age which includes the age of your cells, your metabolism and your DNA.
This type of aging dictates how well your hormones work, where you store fat, and how well your muscles function. 2. Your chronological age which is the number of years you’ve been alive. (Something you obviously can’t control). When you reverse the biological signs of aging it not only help you release visceral fat (belly fat), but also creates a stronger, firmer body, and staves off chronic diseases such as type II diabetes and heart disease. Here are 3 simple ways you can begin to reverse aging (biological aging) for better health and weight loss over 50 1. Create a Sleep Routine Your sleep quality literally affects the DNA expression in your fat tissue. Lack of sleep packs on more pounds, increases your risk for obesity and holds on tightly to weight you may already have. Not to mention it increases your risk of chronic diseases, such as type II diabetes. Oppositely, a great night’s sleep releases visceral fat (belly fat), and balances out powerful hormones that help increase your fat burning potential by preserving lean muscle and staving off hunger. Getting a great night’s sleep may be one of the best ways to reverse aging, but it can also be difficult if restless legs, hot nights or frequent bathroom visits are disrupting your sleep quality. Since there’s also a drop in your sleep hormone melatonin with age, now more than ever it’s important to create a habitual sleep routine that increases your melatonin levels. This will not only help you fall asleep easily, but you’ll stay asleep throughout the night (ok, maybe just one late night wake up to use the bathroom, but no more than that)! Sleep Routine Tips to Reverse Aging and stave off chronic disease: Make one small change to your sleep habits at a time. This way, you can make sure your new sleep habits will stick:
Go to be at the same time each night and wake up at the same time each morning
Dim the lights 1-2 hours before bed
Make sure there are no bright lights or electronics in your room
These simple shifts can greatly improve your sleep quality, giving you the ability to shed the pounds and optimize your health. 2.Weight Train The most powerful way you can keep your metabolism high, burn more fat and create strength and independence with age is by increasing your lean muscle, and maintain the lean muscle you work hard at building. To show you just how powerful your muscle is, for every 5 pounds of muscle lost, we tend to gain over 15 pounds of fat. By your 40’s you decrease your strength by about 1% per year. Much of this is associated with changes in gene expression in your muscle. This is why weight training makes the list for one of the best tips to reverse aging. It can reverse the gene expression associated with muscle and strength loss to boost your metabolic rate and achieve an enhanced quality of life. You literally reverse your biological age, (your cell’s age) with strength training. Consistency matters. One study showed that just 6 months of consistent weight training restored genes that were damaged with aging, and brought them back to a youthful gene expression profile again. In this study. It’s important to note, the people chosen were already somewhat active. They golfed, walked, gardened, played tennis, or cycled a few times a week. The changes into a youthful biological age only occurred once they consistently weight trained for 6 months. This shows that activity matters, but weight training is powerful to reverse cellular aging that can increase lean muscle and enhance weight loss over 50 Weight Training Tips to Reverse Aging, Burn More Fat and Increase Strength:
If you’re just starting with weights after a long time off, or you’ve never weight trained. I can help you with that with a personal session virtually or personally.
Do 2-3 times of full body weight training weekly
Vary your weight size and repetition ranges. If you never change what you do, your body adapts and you lose some benefits.
3. Eat More of the Foods Associated with Healthy Cellular Aging: Certain foods increase healthy cellular aging, and turn back the biological clock, while other foods age you quicker and pack on the pounds. Eating high amounts of fruits, vegetables, and whole grains may have an effect on your telomeres, the protectors of your DNA and a direct relation to the number of healthy quality healthy years you live. While it may seem obvious that fruits and vegetables are linked to a healthier, leaner and better quality of life, whole grains have recently been villainized as unhealthy, waist expanding foods. This couldn’t be further from the truth, especially for women. A recent study conducted by The American Journal of Epidemiology found that women were more affected by their healthy nutrition choices than men. This means that while your husband, your brother or close male friend may thrive on a low carb diets, you may have better luck, both for your waistline and your health adding in a few servings of whole grains. Food Tips to Boost your Metabolism and Reverse Aging by Keeping your DNA Young:
Include healthy whole grains such as brown rice, 100% whole grain bread, and 100% whole grain pasta. If you have a gluten issue, check out the freezer isle where most are found.
Eat dark leafy green and cruciferous vegetables such as spinach, kale, cauliflower and broccoli
Swap processed meats for a serving of veggies
Swap diet drinks and soda for a healthy fruit and veggie packed smoothie or bubbly spring water.
QUICK RECAP: Your weight gain may be affected by the age of your cells. 3 simple weight loss tips to reverse cellular aging and shrink the waistline include:
Create a Sleep Routine
Eat more whole grains, fruits, veggies and increase that WATER intake.
Missed the sign up for my May 30 day health challenge? Try a few things I love that will help you better your health. https://www.live-well-fit.com//stuff-we-love
Join me for my next 30 day health challenge coming August 2021.