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Twelve Week Anti-aging Protocol for A Younger and Healthier You E-mail
Written by Jeff Behar, MS, MBA   

Want to look younger and slow the anti aging process.? You can in 12 short weeks! The Muscle Mag Fitness anti aging plan is simple, Follow tip 1 on week 1; tips 1  and 2 on week 2; tips 1, 2 and 3 on week 3 and so on.....Before you know it you will look better, feel better and be on the road to a healthier, youthful you.

Increase your sleep by 10%. You know when you are getting enough rest when you wake up spontaneously without an alarm clock. Sleep deprivation is the number one and most the frequently overlook cause of premature aging. It is important to get good restful REM sleep. This means remove all distractions within your room. This includes all light sources. By sleeping in total darkness you are more likely to reach REM sleep quicker and get a more deep and more restful sleep. Getting enough good sleep is an essential part of good health and also an essential part of any comprehensive anti-aging plan.

Increase your internal release of growth hormone. You can increase your growth hormone levels through better sleep, better diet (less processed foods, less saturated fats and less carbohydrates), less stress and through resistance training.  In regards to resistance training, the best way to increase growth hormone levels is through strength training combined with cardio training. Work out your large muscle groups (the legs, the back, the chest) two to three times a week for aproximately fifteen to twenty-five minutes each body part. Also include intensive aerobic exercise 30 minutes a day every day to maximize the effect. Additional benefits of such an exercise plan includes enhanced cardiovascular health, better skin, less wrinkles, better management of blood sugar, prevention of type 2 diabetes, osteoporosis and osteoarthritis, delay onset of dementia,  delay on set of Alzheimers Disease, menopause and andropause.        

Reduce your stress by 50%. Stress kills. It elevates blood pressure, risk of cardiovascular disease, and raises cortisol levels, a pro-aging hormone. Develop a personal stress release plan like meditation, deep breathing exercises, weight lifting, yoga, pilates, massage, dancing, aromatherapy, a nice walk, music appreciation, or even a warm bath. 

Increased Pure Filtered Water Consumption. Water consumption should be inctreased to at LEAST 16 glasses of pure water per day. Also, by adding a filtering system with a remineralizer to your tap water you can ensure that you are getting high quality water devoid of low level toxins that are being found in the public water system. These low levels toxins not only include heavy metal, bacteria and other poisons, but studies are also showing that tap water contains many different prescription drugs and hormones that our domestic water treatment facilities are unable to remove from the water system that is supplying your home. Water is critical to the balance of all the body's systems, including the brain, heart, lungs, kidneys and muscles. How important is this balance? A 2% drop in body water can cause a small but critical shrinkage of the brain, which can impair neuromuscular coordination, decrease concentration, and slow thinking. Dehydration can also reduce endurance, decrease strength, cause cramping and slow muscular response. Mild dehydration is also one of the most common causes of daytime fatigue. How common a problem is this in the US? Estimates are that seventy-five percent of Americans have mild, chronic dehydration. This is alarming since proper hydration is required for maintaining healthy blood flow, proper kidney function, proper sodium/potassium /electrolyte balance and proper digestive functions. Start the morning with 2 full glasses of water to rehydrate, as well as detoxify your body. Drink water throughout the day. Water has many health benefits. Health benefits include:
  • Reduces Risk Of Disease.
    Studies have shown that increasing daily water intake has shown to decrease the risk of colon cancer by 45%, reduce the risk of bladder cancer (by 50%) and it can potentially even reduce the risk of breast cancer. It is also believed that water may prevent kidney stones and urinary tract infections.
  • Healthier Skin.
    Ensuring that you are properly hydrated will prove to be a far better solution to preventing or decreasing wrinkles than the many expensive and in most cases barely effective products being marketing to the public.
  • Healthier Teeth & Bones.
    Water also makes teeth and bone stronger. The additional fluoride added to our water supplies provides extra strengths and bone density to our teeth and bones.
  • Healthier Joints.
    Water is extremely important to the joints. Because the synovial fluid contains water, if you become dehydrated less synovial fluid is available to protect the joints. With its egg-like consistency (synovial comes from Latin for "egg") synovial fluid reduces friction between the articular cartilage in joints to lubricate and cushion them during movement.
  • Healthier Mind & Body.
    Water is essential for nutrient absorption and many chemical reactions in the body for overall health, including proper brain function and improvements in memory.
  • Reduces Fatigue.
    Although water does not provide energy in the same way carbohydrates and fat do, it plays a very important role in energy transformation. Since water is the medium in which all energy reactions take place. If you become dehydrated you will become lethargic, can experience cramping and endurance and strength performance will suffer. In fact, athletes that do become dehydrated often find reduced performance in the days following.
  • Increases Energy.
    Although water does not provide energy in the same way carbohydrates and fat do, it plays a very important role in energy transformation. Since water is the medium in which all energy reactions take place. If you become dehydrated you will become lethargic, can experience cramping and endurance and strength performance will suffer. In fact, athletes that do become dehydrated often find reduced performance in the days following.
  • Healthier Digestive System.
    Water also helps improve the digestive process and is imperative in maintaining a healthy urinary tract and digestive system. Water is also important to properly metabolize food and drinking sufficient amounts of water will help reduce constipation. Drinking sufficient amounts of water will help the body process and transport nutrients and excrete any waste products once they are metabolized.
  • Helps In Weight Loss.
    Water can suppress the appetite naturally and increases the body's ability to metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.This is thought to occur because a reduction in water decreases the efficiency of the kidney's, which results in some of the kidney's functions being shunted to the liver. Since one of the liver's primary functions is to metabolize stored fat into usable energy for the body, it metabolizes less fat while performing functions normally performed by the kidney's. This results in less stored fat burned, and a reduction in weight loss.
  • Reduces Fluid Retention.
    Drinking increased amounts of water is the best natural treatment for fluid retention. As many bodybuilders already know when the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop.
  • Helps Build Muscle.
    Water is needed to transport nutrients to your cells and transporting waste out of the body. Water helps form the structures of protein and glycogen.In order to move and flex your muscles, you need water. If your body is dehydrated, your muscles will be deprived of electrolytes and cramp. Since muscles are controlled by nerves, without the proper water and electrolyte balance muscle strength and control will also be impaired.
  • Increases Muscle Tone.
    Muscles are made primarily of water. Dehydration can prevent muscles from properly contracting, reducing muscle tone. Increasing water intake will help prevent muscle cramping, improve the strength of muscle contractions and quicken muscle response. Preventing dehydration will also help prevent sagging skin, since water will fill out the muscles, resulting in clear, healthy and resilient skin.
  • Other Known Benefits.
    Water also aids circulation, and helps regulate the body's cooling system

Avoid eating and drinking from plastic products. Bisphenol A (BPA) is a plasticizer present at low levels in mineral water bottles, inside soda cans, inside platic lined food cans and commonly used in food packaging. A recent U.S. Center for Disease Control and Prevention study found trace amounts of BPA in 95 percent of urine samples collected from American adults. Higher levels of urinary Bisphenol A is associated with type 2 diabetes, cardiovascular disease, and liver-enzyme abnormalities, according to a study in the September 17, 2008 issue of of the Journal of American Medical Society. This study is being released early to coincide with a Food and Drug Administration (FDA) hearing on Bisphenol A (BPA) . There are many claims that Bisphenol A (BPA) causes or speeds the development of cancer and birth defects.

Cut down calorie intake by 30%. Decreasing caloric intake has shown to increase longevity. This means decreasing calories per meal; not starving yourself. As you start to reduce your caloric iuntake your body will automatically readjust itself to a lower rate of metabolism and become more efficient in its use of energy as you eat less. There are several benfits to calorie reduction, besides losing weight. There is less wear and tear on your digestive and endocrine systems.  In addition, growth hormone release is increased with calorie restriction which helps nprove muscle tone and retard aging. Additionally you are most liukely to find yourself with increased energy after your body adjust to less caloric intake. 

Get on a alkaline diet. An alkaline diet is a diet that emphasizes, to a varying degree, fresh fruit, vegetables, roots and tubers, nuts, and legumes. Proponents of alkaline diets believe that a diet high in acid-producing foods is disrupts this balance and promotes the loss of essential minerals such as potassium, magnesium, calcium, and sodium, as the body tries to restore equilibrium. This imbalance is thought to make people prone to illness According to some alternative practitioners, the shift to an acid-producing diet is the cause of a number of diseases and chronic conditions. A diet that is high in refined and processed foods puts added stress on the body. pH control impacts every biochemical process in the body. When pH balance is off and the blood becomes more acidic and many processes within the body are afected such as:
  • Oxygen delivery to cells suffers. More and more research is showing that low oxygen delivery to cells is a major factor in most if not all degenerative conditions. 
  • Microbes are affected. Microbes in your blood can, mutate, mirror pathogenicity, and grow.
  • Enzyme function is affected. Enzymes that are created for specific functions are changed and therefore can no longer perform the required function well, if not at all. They not only can be ineffective, but they can also be destructive.
  • Minerals assimilation can be affected.  Minerals are very important. In the absence of  minerals vitamins can't do their job. This can cause organs not to function properly and further contribute to a degenerative state to the body.  A good example is the effect of pH on the mineral iodine. When pH is too low and iodine is not properly assimilated it can negatively effect the thyroid. Malfunctioning thyroids have been connected to cancer, fatigue, depression, weight gain, diabetes, heart disease, heart attacks, and more. Copper deficiency has been implicated in aneurysms (brain, aortic, etc.). Calcium and magnesium deficiency effects the bones. Current research also suggests that magnesium deficiency increase the risk of coronary heart disease (CHD).
  • Fatty acids are affected. Fatty acids which are normally negatively charged, take on a positive charge and instead of moving freely, become attracted to and begin to stick to the walls of the negatively charged artery walls. This state results in increased risk of diabetes.
  • Insulin production can be affected. 
High body acidity can also lead to common symptoms which include but are not limited to:
  • Acceleration of free radical damage, possibly contributing to cancerous mutations and premature aging
  • Bladder and kidney conditions, including kidney stones
  • Bone loss, weak and brittle bones, osteoporosis, osteoarthritis, bone spurs and other osteo related conditions (A recent seven-year study conducted at the University of California, San Francisco, on 9,000 women showed that those who have chronic acidosis are at greater risk for bone loss than those who have normal pH levels. The scientists who carried out this experiment believe that many of the hip fractures prevalent among middle-aged women are connected to high acidity caused by a diet rich in animal foods and low in vegetables. This is because the body borrows calcium from the bones in order to balance pH. Source: American Journal of Clinical Nutrition)
  • Brain fog
  • Cardiovascular damage , including the constriction of blood vessels and the reduction of oxygen
  • Chronic fatigue/low energy
  • Constipation
  • diabetes
  • Frequent urination
  • Gastrointestinal disorderulcers
  • Gastroesophageal reflux disease, commonly referred to as GERD or acid reflux
  • Heart burn
  • Hormone concerns
  • Indigestion
  • Immune deficiency
  • Irritable Bowel
  • Joint pain
  • Lactic acid buildup
  • Low energy and chronic fatigue
  • Metabolic acidosis
  • Mineral deficiencies
  • Muscle soreness
  • Obesity
  • Poor metabolism
  • Slow digestion and elimination
  • Yeast/fungal overgrowth
  • Weight gain/Difficulty losing weight
The idea is this: the more symptoms, the more acidic you may be, and the more urgent it is for you to begin an alkalizing program.Tips to restore your body's pH balance include: 
  • Eat a balanced diet. Your goal should not be to eliminate acid producing foods, but to instead control your food intake and shift the overall balance of your diet  from acid-forming foods to one of alkaline friendly foods. For a list of foods and drinks ranked by the ph, alkaline-acid effect on the body, click here
  • Avoid or at least minimize strongly acid foods and eat more alkaline producing foods such as green leafy vegetables, broccoli, spinach. 
  • Avoid strong acid drinks, such as coffee and soda.
  • Lower your glycemic load. Cut back on breads, pastas, and other grain-based foods, as well as "high-glycemic" foods such as potatoes.
  • Limit artificial chemical sweeteners like NutraSweet, Equal, or aspartame. They are extremely acid-forming. Consider natural sweetener stevia instead.
Eat a modified Mediterranean diet. The Mediterranean diet is a heart-healthy eating plan that reduces heart disease and type 2 diabetes risks. The Mediterranean diet comes from countries like Italy and Greece. It's high in foods that provide health benefits like whole grains, fruits, vegetables, legumes, nuts, fish and olive oil. It also includes low amounts of meat, dairy and saturated fats, trans fatty acids and moderate alcohol consumption.  Key components of this diet plan include:
  • Eating a generous amount of fruits and vegetables
  • Consuming healthy fats such as olive oil and canola oil
  • Eating small portions of nuts
  • Drinking red wine, in moderation, for some
  • Consuming very little red meat
  • Eating fish on a regular basis

This eating pattern has been associated with a lower level of low-density lipoprotein (LDL) oxidation - a change in LDL cholesterol (the "bad" cholesterol) that makes it more likely to build up deposits in your arteries. Grains in the Mediterranean region typically contain very few unhealthy trans fats, and bread is an important part of the diet there. However, throughout the Mediterranean region, bread is eaten without butter or margarine, which contain saturated  fat or trans fats.

Increase your green leafy vegetables intake by 40%. At least 10-15 servings a day .They are high in fibers, minerals, antioxidants and low in calories. They also boost the immune system and  prevent cancer, the number one killer. Stay with vegetables that are grown above the ground such as  Broccoli and tomato  and avoid underground vegetables such as potatoes, carrots, and yams.      

Reduce trans fat intake by 80%. Trans-fat is commonly found in shortening used to make french fries and commercially prepared fast foods and cookies. It is the number one cause of cardiovascular disease. Not all  fat is bad. Your focus should not be to eliminate all fat consumption, but to make wise choices about the types of fat you eat. Fats that are eaten should be fats that contain the beneficial linolenic acid (a type of omega-3 fatty acids). These fat sources include olive oil, canola oil and nuts, particularly walnuts, and certain fish that also contain omega-3 fatty acids. Studies have shown that omega-3 fatty acids lower triglycerides and may provide an anti-inflammatory effect helping to stabilize the blood vessel lining. By sticking to the good fats and eliminating saturated fats and hydrogenated oils (trans fatty acids), you will increase your health and lower your risk for heart disease.

Reduce refined sugar, rice, wheat, and corn products by 90%. These are all high glycemic index food. Sugar is a socially acceptable addiction and  the number one cause of degenerative diseases associated with aging, including obesity, diabetes, cancer, and atherosclerosis Protect your cells against free radicals 100% of the time by taking in optimum amount of age essential supplements far higher than the RDA. Key age essential nutrients include beta-carotene, vitamin C, E, selenium, magnesium, chromium, and herbs. Avoid iron.

Reduce fruit juice by 70%. Fruit juice contains little to no fiber. Fructose from the juice increases sugar, triglyceride , and contribute to arteriosclerosis,  sugar intolerance (Metabolic Syndrome or AKA Syndrome X) , and diabetes.

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