https://youtu.be/sF33OIfpvXY

Break the Mold

Hard to believe, but I turn 68 on August 24. As we get older, especially around 65, there is a conditioning in our culture that seems set on gently pushing us out to pasture. From medicare mail to Social Security decisions and retirement junk mail, there is no shortage of influences that keep suggesting retirement. I never thought about retirement until I turned 65 and started getting all the retirement propaganda. I had to actively shift my thinking away from the propaganda and give myself permission to continue doing what I love regardless of how many trips I am taking around the sun.

So if you are not 65 yet, it’s a good idea to get your goals set before you get hit with the “you are old” media wave. If you love what you do for work, why stop? I may be one of the lucky ones, because helping my patients with their health needs and constantly learning and refining my own longevity plan and then sharing it is so inspiring for me.

Luckily, I do not have any health problems, but I know my weak links. Over the years, I have been able to stave off any serious concerns with my Ayurvedic routine, which includes seasonal eating, exercise with nose breathing, herbs, supplements, some yoga, lots of breathing… and, I think most of all, a positive attitude.

Health Benefits of Optimism

One study with a group of elderly folks found that those having a positive attitude extended their lifespan by 7.5 years on average compared to those with a less positive attitude.

In another study, researchers looked at the effect of optimism on chronic illness. They found that being optimistic could extend lifespan by as much as 15%!  These results suggest that optimism provides real protection against chronic diseases and premature death while significantly increasing the odds of achieving exceptional longevity over 85 years.

The science is in: your attitude matters! Other studies have found that the key to maintaining a positive attitude and living longer is caring for and helping others. In a study of over 800 participants published in the American Journal of Public Health the researchers found that stress is a reliable predictor of lifespan. The more stress you are under, the shorter you live. In this study, that was true except for those participants who were actively helping and caring for others. Amazingly, in the helping behavior group, stress was not a predictor of lifespan.

Looking back, I see that the combination of raising six kids (one still in college) with my wife and seeing patients for over 40 years now has offered me an endless source of ways to help and care for others. As the studies show, this could be a major source of my physical and mental well-being.  

My favorite mantra for a positive attitude is from the early 20th-century author Henry James, who said that the three most important things in human life are 1 – to be kind,  2 – to be kind, and 3 – to be kind. Kindness has not only been shown to boost mood, happiness, and self-esteem… it has also been shown to slow cellular aging by lengthening the chromosomal caps, which are called telomeres.

See also The Right Exercise Can Lengthen Your Telomeres

In 2022, I wrote an article on how to be kind when everyone around you is not (read it here). I realize that it can be hard to be kind when you are already feeling ill. So, since it is my birthday, I want to update you with some of my favorite personal health strategies.

While I am incredibly grateful to feel so healthy at 68, I wouldn’t say I have the strongest genetics for health. For example, I was diagnosed with high blood pressure at age 27. Lately, in this summer of 2024, my 2-week average blood pressure was 104/60, which I am so thrilled about – all without prescription medications, of course. I battled heartburn in college, and after doing many overly-aggressive cleanses in my early twenties, I screwed up my digestion. Today, I am so happy to report that I have never digested better. I started getting prostate-related lower back pain in my early thirties, and today, both my lower back and prostate are healthy. As you will read below, my blood sugar has been a challenge in life as well. It is my hope that some of my favorite health strategies may help you, as they have helped me ward off my weak links. All of this so we can all be healthier at 68!

Don’t Sweep Stuff Under the Rug

Fortunately, I found my passion in the field of health and have been able to defuse my genetic weak links or predispositions before they fully expressed themselves. So, don’t sweep stuff under the rug. If you have a minor concern, address it as early as possible in the most natural way possible. With over 1,000 free self-help articles and videos here on my website, hopefully, you can find some natural solutions early in the game. I feel so blessed to be able to apply this healthcare wisdom in my own life – as it can take over 20 years for newly researched findings to reach standard medical practice, if ever.

Keep Moving

Let’s talk about muscle mass. Humans do not have the genetics to be sedentary, so exercise and yoga are major tenets of my daily life. There have been some interesting studies suggesting that it is more dangerous to exercise intensely when you are young and only moderately as an adult, in comparison to simply enjoying moderate exercise throughout your entire life. If you build big muscles in your twenties (as I did as a triathlete, ski racer, and college tennis player) and then stop exercising as intensely, it becomes more difficult for the body to pump blood into (and waste out of) those large dense muscles as you age. Muscle mass sequesters blood sugar and keeps it out of your bloodstream. As we age, we tend to lose muscle mass and research is now showing that age-related frailty and blood sugar issues are two major factors for shortened life and healthspan.

So now, I exercise every day. This includes 10 minutes on an Aerodine bicycle or my ski erg and 10 minutes on a fully elevated treadmill where I run mini sprints up, walk backward, and walk sideways for greater agility. I follow this with weight training, with a focus on my legs which are the bigger muscles in the body to capture and hold sugar and reserved fuel. I follow this with a yoga and breathing routine. I incorporate my 12-Minute Workout for the cardio portions of my workout.

We also live on 4 acres in rural Boulder County, and I am the chief groundskeeper, along with any one of our 6 kids that I might catch being bored. I actually believe tinkering, weeding, trimming, and gardening in the yard is my healthiest activity of the day because it more closely matches our genetic disposition for movement and health outside.

Eating Less

There is good science that suggests that the average American eats more than they need and that overeating is linked to weight gain, obesity, and a whole host of chronic and degenerative health concerns. I believe the biggest side effect (or side benefit) of rebooting my digestion over the years with my Colorado Ayurvedic Cleanse and herbal support has been that I simply do not need as much food as I once did. While I always suggest starting with 3 meals a day with no snacks, over time, I found that I really only needed 2 meals a day. So currently, I start my day with a cup of herbal tea or Swiss water process decaf coffee or tea. Then, I will have my largest meal in the afternoon between 12 and 2, depending on the day, followed by a light supper as early in the day as possible.

In a perfect world, I would rather eat breakfast and lunch and skip dinner, but with a big family and kids still coming and going, we still have an occasional sit-down dinner with the whole family. I think the family bonding time over dinner far outweighs the benefits of a strict no-supper lifestyle. That said, if I want to shed a few pounds, I just start skipping supper for a week or so. If I am eating in the evening, I try to make that a no-carb meal. You can learn more about my weight balancing plan in my free Ayurvedic Weight Balancing eBook.

Eating Clean

We have all grown up in a world where avoiding processed foods has been next to impossible. Today, we have healthier options and way more science and logic that makes eating clean very doable. Jack LaLanne used to say, “If it has a wrapper, don’t eat it.” To be precise, when looking at a label, if it has any oils that have been cooked or baked, ingredients that seem foreign to you, or added sugar, consider it processed food. For example, if you choose to eat bread, the ingredients should look something like organic wheat (preferably an ancient grain), salt, water, and a starter. You can read much more on this in my book Eat Wheat. Regarding oils, cooking with repeatedly heated vegetable oils has been linked to blood pressure, cholesterol, and circulatory health concerns. 

See also Ancient Whole Grains to the Rescue

Eating Seasonally

When you begin to understand how our digestion works, you realize much of its success depends on the microbial “changing of the guard.” In other words, the microbes in the soil dramatically shift with each season. The in-season foods we eat deliver those seasonal microbes into our digestive tract, where they offer critical health benefits for that season. This makes eating organic foods very important, as the lion’s share of microbes in conventional foods has been killed off by pesticides.

See also 9 Ways Blue Zone Lifestyles Align with Ayurvedic Wisdom

Managing Sugar

I have always had a sweet tooth, and it is still hard for me to completely avoid sugar. So to help my pesky sweet tooth, I take my own blood sugar almost every morning to help keep me on track. If I eat poorly, my blood sugar tends to creep up. If I follow the no-added-sugar rule and eat light/less starch at night, my blood sugar does really well. It is my own little bio-feedback device. By keeping an eye on my blood sugar, I stay motivated to eat well and avoid sugar and snacking. Getting your blood sugar regulated can be tricky, so for details on how to do this, please read my free blood sugar eBook, Blood Sugar Secrets for Health and Longevity.

Making Rest a Priority

It is very easy for me to get a second wind around 10 PM and dig into my computer about some health topic. Before I know it, it is after midnight. One of the things that makes me happy about being 68 is that it really does come with a little wisdom. Now, I make a point of getting to bed before 10 PM and getting up as close to or before sunrise as possible. Getting 7-8 hours of sleep is a scientific requirement, but when you get the sleep is just as important according to Ayurveda. Going to bed late and sleeping in can disturb your circadian clock and, over time, cause weight gain, less physical activity, and other health concerns.

Family Time

Having six children and now two grandchildren, family life has taken on a whole new level of joy. I think there is a psychological imprint within me that says something like, “You can’t get old, your job as a father and now grandfather is still far from done.” With a big family, the choice of either family or career was never difficult. My wife and I were outnumbered 3 to 1, and being there as a hands-on dad with my 24/7 wife was a no-brainer. Being all together or even partly together as a family, or plucking one out of the mix for one-on-one outings are still my very favorite things to do.

Stillness: Pulling Back the Bow

If you have perused any of my books, articles, or videos, you may have noticed an underlying theme that weaves them all together. To use an archery analogy, when you pull back the bow, the arrow must be held perfectly still. Any slight movement of the arrow creates a massive change in the direction the arrow flies. In the same way, the human mind has evolved over millions of years, entrained with the stillness and silence of nature. Functioning from that stillness with the bow pulled all the way back used to be the norm. Today, we are pushing into new evolutionary terrain without that deep connection to nature and that silence. We work longer, stress more, and accomplish way more in a day than our ancestors did. To mitigate the stress of our new higher capacity, re-training the brain to be still is a critical requirement for health and longevity today. I truly believe that my breathing practices and meditation have trained my mind to be able to handle stress more or less like water off a duck’s back. I regularly find time to meditate, take a hike in the forest, or just find peace during a busy day. The goal of meditation is to be able to take that calm with you into a busy and hectic day.

I have written many articles on breathing and meditation, and have even created a meditation course called the Transformational Awareness Technique (TAT). I hope these resources can help you find stillness and the many health benefits that come with it. 

My Ayurvedic Medicine Cabinet

I might be a little over-the-top in this category because I do take many Ayurvedic herbs each day. These days, I focus mostly on supporting the health of my intestinal skin, joints, muscle mass, and the function of my lymphatic system. Before this regime, I spent years focusing on my upper digestion, stomach, liver, and gallbladder. All of my regimes change with the seasons. So, here is what I currently take in August 2024:

Note: The herbs I take are made from whole organic plants, leaves, or roots, dried and ground within capsules made of vegetable fiber. They are not extracts or concentrates. They are all whole plants that have been traditionally eaten for thousands of years as foods. I know that my diet is not diverse enough to get all the diverse microbes that we require for optimal health, so I supplement with the most natural, microbial-rich, diverse food sources I know of – 100% organic, raw, whole herbs that are targeted to my weak links or for seasonal microbial support.

My Current Plan

• Brahmi Brain – To support brain health, brain lymphatic drainage, and intestinal skin. 1 capsule 2x/day after food.
• Manjistha – To support the lymphatic system and provide antioxidants. 2 caps with breakfast
• Lymph Cleanse – A tincture to scrub the intestinal lymph. 30 drops a day.
• Lymph-Vein HP – This is an orange peel extract with two bioflavonoids called diosmin and hesperidin. They support healthy cellular replication, lymph drainage, gut health, and microcirculation. 2 caps 2x per day.
• Amalaki – To support the health of the intestinal skin. 3-4 caps with breakfast for gut and skin health and collagen support.
• Natto – To protect and possibly reverse calcium plaque in the heart and support healthy lipid levels. 6 capsules per day to reach the clinical dose. 
• Fish Oils – To support the health of the brain, intestinal skin, and heart. 2 per day after breakfast.
• Liquid Sun Vitamin D3 – I truly believe that getting my Vitamin D3 levels above 50 ng/mL gave a big boost to regulating my blood pressure. I also remember my joints feeling 10 years younger when I first boosted my Vitamin D3 levels. For most folks, 5,000 IU a day in the winter and 2-3,000 IU a day in the summer is needed. Regular testing is key to ensure correct dosing.
• K-2 Max – To direct blood calcium into my bones and away from my heart. 2 per day
• Elim I – To tone and lubricate the gut with soluble fibers from slippery elm and licorice along with Triphala to tone the large intestine. 2 capsules in the evening.
• Iodine HP – For immunity and healthy cell replication. 1 per month
• Thyroid Support – My thyroid is normal but as we age, metabolism slowly declines and can be an underlying cause of metabolic issues. I take 1 first thing in the morning. 
• Bacopa – Has constituents that have been shown to increase brain-derived neurotrophic factor levels in the blood, alongside turmeric, which does the same. This means they support the body’s natural process of building new brain cells and thus mental clarity and brain health. 1 capsule in the AM.

See also Good Mood Food: Ayurvedic BDNF + Serotonin Boosters

• Resveratrol – 2 a day for longevity as an AMPK and sirtuins.
• Essential Minerals – For baseline mineral support due to rampant mineral deficiencies in soil. I take 2 every morning.
• Clean Hydration – 1 scoop a day for electrolyte supplementation
• Flora Restore Max – Right now, I am taking 1 a day to repopulate my gut with healthy bacteria. I will continue through October.
• Neem – To further heal my gut lining and knock out any undesirable bacteria or biofilm. The Neem and Flora Restore are working together to support a healthy and more diverse microbiome. I am taking 6 twice a day.
• Turmeric Plus – To support liver, brain, and intestinal health. 2  capsules in the morning with breakfast.
• Prosta Clear – As needed.

Note: My personal herb regime will change in the winter, and again in the spring to follow the seasonality of the plants.

I have recently added 6 glasses a day of Hydrogen Water to my routine. I have found that it acts as a signaling molecule that supports the proliferation of anaerobic bacteria, which creates a healthier microbiome. For me, this has made it easier to maintain my ideal weight and lower my blood sugar. Note: Individual results may vary because we are all unique. Listen to my podcast on hydrogen water here.

Finally, I am a big believer in daily Nasya (nasal inhalation of herbalized oils), abhyanga (daily massage with – I use LifeSpa’s Ayurvedic Body Butter), oil pulling (swishing the mouth with herbalized oils in the morning – I use LifeSpa’s Swish Oil Pulling Therapy) and ear oiling (dripping herbalized oil in the ears and then giving yourself an ear massage – I use LifeSpa’s Nasya Oil).

I know this sounds like a lot, but I do all these in the shower, and it just adds a couple of minutes to my day.

Cheers to 68 years!